Signs of muscle weakness

A sedentary lifestyle causes muscle weakness, warning signs are back pain, fatigue, and muscle atrophy.

Muscle weakness makes it difficult to perform daily activities or interferes with the ability to move, sit up, stand, walk, and maintain balance. It can be caused by injury, infection, neurological disorders, aging, lack of physical activity, or muscular dystrophy and autoimmune diseases. Here are some signs that your muscles are weakening due to lack of exercise.

Back pain when standing

Sedentary lifestyles can cause muscles to contract and weaken. When this happens, the muscles in your back may no longer be able to support your ligaments and vertebrae; leading to back pain and an increased risk of injury.

According to the American Council on Exercise, planks can help manage back pain because they contract the major muscle groups in the core without much movement, thereby helping to strengthen the abdominal muscles and stabilize the spine. To do it correctly, start by lying on your stomach. Then, put your elbows perpendicular to your shoulders, lift your body up on your toes and lift your body. At this point, you need to keep your back, hips, and neck in a straight line for 30 seconds. Return to the original position and repeat 3-5 more times.

Back pain or fatigue when standing up is a sign of weak back muscles. Photo: Freepik

Tired

One obvious cause of chronic fatigue is lack of exercise. According to University Health News , people who rarely participate in physical activity are more likely to have reduced musculoskeletal strength, which affects the cardiovascular system and causes depression. Studies have also shown that regular physical activity helps increase positive mood and prevent fatigue.

Everyone should do 150 minutes of moderate-intensity aerobic exercise and two total-body strength training exercises each week, or a combination of weight lifting and cardio exercises such as running, cycling, or swimming.

Cramps

Cramps, also known as muscle cramps, are muscle contractions that can occur in the feet and calves, often coming on suddenly, causing pain and discomfort. People with weak muscles often experience cramps. The reason is that muscles are created to move, so gradually weakening the muscles causes the patient to be less active for a long time, leading to cramps.

Do some stretching exercises before going to bed to help prevent leg cramps. During the day, do some light exercise such as cycling or walking.

Muscle atrophy

Muscle atrophy is a loss of muscle mass and strength. Common symptoms include loss of muscle mass, numbness, and tingling in the limbs. Long-term inactivity leads to less toned and supple muscles. People get tired easily when doing things that would have been easier when the muscles were stronger. Muscle atrophy can be reversed with exercise and a healthy diet.

Huyen My (According to Style Craze, Cleveland Clinic )

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