Staying active has many benefits to your overall health and well-being. Even the most dedicated exercisers could stop exercising due to injury, boredom, or burnout. As a result, the body will begin to adapt to a sedentary lifestyle shortly after you stop exercising. In other words, the longer you remain inactive, the more fitness you lose.
For most healthy adults, the U.S. Department of Health and Human Services recommends at least 150 to 300 minutes a week of moderate exercise or 75 to 150 minutes a week of vigorous exercise.
Whether you walk daily or run several miles most days, it all counts as exercise. However, let’s explore what happens to your body after you stop exercising altogether.
One Week After You Stop Exercising
Even though you may feel rested, you have already lost some of your cardiorespiratory fitness. In fact, you’ve lost roughly 5% of your VO2 max. Although you may not feel the effects yet, a number of changes are occurring in the body after you stop exercising for a week. The decrease in VO2 max is due to a reduction in blood and plasma volumes because of the lack of stress being put on your heart and muscles. If you could run a 5K in 30 minutes, your time is roughly 15 seconds longer.
You may notice a change in your sleep since physical activity increases time spent in deep sleep, the most physically restorative sleep phase. Also, you may notice changes in your mood since you’ll have less of those good-feeling endorphins that are released when you regularly exercise.
Two Weeks After You Stop Exercising
You may start to notice some of the changes that are happening in your body. At this point, you’ve lost about 12% of your VO2 max. Your 30-minute 5K is now about 90 seconds longer. Although you may not have noticed it yet, your muscle cells are smaller, which decreases your muscle strength and tissue. Also, your fat cells are getting bigger, but you may not have necessarily gained any weight (yet).
There may also be mental changes as well. One study found that blood flow to your brain may drop significantly after ten days. As a result, you may be more forgetful, and experience increased levels of depression, negativity, tension, and anger.
One Month After You Stop Exercising
You’re well on your journey to detrain from your peak form. You’ve lost even more fitness where your once glorious 30-minute 5K time takes you roughly 5 minutes longer to complete if you can complete one at this point.
You’ll also notice decreased muscle strength, balance, and range of motion. You may find yourself more moody and having more difficulty getting restful sleep. Also, you may have gained some weight, especially if you haven’t changed your diet or eating patterns since you were physically fit. Unfortunately, your doctor will have a thing or two to discuss with you regarding your health.
Two Months and Beyond After You Stop Exercising
Congratulations! You’ve likely detrained after two months and will have to start over from scratch to return to your former glory. You’ve likely gained some weight. Also, you may have to take a break after climbing the stairs since you no longer do aerobic activity. Let’s not talk about your 5K time. You’ll either be depressed with the results or unable to finish one at this point.
Regardless of how detrained you’ve become, you can continue your sedentary life journey. If you keep this up, then you could develop health conditions such as obesity, high blood pressure, diabetes, anxiety, depression, and other life-altering diseases.
Returning to Your Former Glory
Fortunately, you can return to form wherever you are on your detraining journey. However, the longer you have stopped exercising, the longer it will take to return to your former fit self. At this point, you may have completely detrained. As a result, you may want to discuss with your doctor to make sure you’re healthy enough to jump back into exercise. This is especially important if an injury was the reason you stopped exercising in the first place.
Regardless, you must start slowly and build your sessions up over time. However, one study suggests that you may return to peak fitness quicker after a break than when you first began training.
This may be an opportunity to try new activities. Trying something new may help you rediscover your exercise habit if you stopped exercising because of burnout or boredom. When exercise is fun, you will look forward to doing it, which is good for your mind and body.
What if You Stop Exercising for Only a Few Days?
If you need to stop exercising for a few days, then not much will happen that you won’t quickly reverse when you start exercising again. In fact, taking a few days away from exercise occasionally may be what you need to reset and recharge.
However, don’t get too comfortable or take too many small breaks because detraining can occur at smaller levels if you lighten the load over some time or exercise more sporadically. More importantly, you should consider your future self. Exercising and maintaining your physical fitness can help you stay stronger and more mobile as you age. Your future self would certainly thank you for the efforts you’re putting in today.
The Takeaway
Sometimes, you have to stop exercising for one reason or another. Although a few days here and there isn’t a problem, the longer you don’t exercise, the more you will detrain. If you stopped exercising just because, then you should try new activities. You want to look forward to exercising to have fun instead of burning calories to maintain a certain body image. When you can achieve a lifestyle that includes activities you enjoy, you will be fit and in a better mental space to take on whatever life throws you.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
