5 Surprising Signs You're Not Moving Enough During the Day

Whether you work from home or go into an office, if you sit all day for your job your body might be missing out on some crucial movement and the benefits it brings. And if that's the case, there's a good chance your body is sending out an SOS trying to get your attention that it needs more movement.

We spoke with Lisa N. Folden, DPT, a licensed doctor of physical therapy and founder of Healthy Phit Physical Therapy & Wellness Consultants, whose book, Healthy Made Easy: The Ultimate Wellness Guide for Busy Moms, is focused on giving women with busy lifestyles the tools to build wellness into their daily routines.

Here are Folden's five unexpected signs to look for that indicate you need to move your body more.

You're Constipated

"When your bowels are backed up, that's a reasonable sign that you're either not getting enough fiber and water...or that you aren't moving enough," says Folden. "Lying down or sitting around most of the day is a great way to stop up your bowels."

To get things moving along, you should be moving regularly. Take a walk on your lunch break, or make it a point to get up and stretch a few times throughout the day. Your body—and bowels—will thank you.

You're Experiencing Muscle Tightness

"Your muscles are like rubber bands," explains Folden. "The more you stretch and move them, the more flexible they are. When you stop moving them, they freeze or tighten up. Essentially, they become shorter. When this happens, you may find regular, everyday movements more uncomfortable and challenging."

If you find it uncomfortable to perform everyday movements like picking an object up off the floor, it's time to add stretching to your routine (better yet—start now to prevent this from happening). Folden recommends showing your body some love by spending a few minutes three times a week stretching your body. Not all exercise has to involve high-intensity lifting or cardio. Stretching has benefits all its own.

Your Joints Are Stiff

Your joints contain a lubricant called synovial fluid. "That fluid helps your joints move smoothly and without pain. When you find yourself immobile and not exercising often, that fluid production begins to slow down and your joints notice," explains Folden. The result is that creaky feeling you may feel in the morning. Adding a bit of walking to your routine and staying well-hydrated will help get the synovial fluid flowing once again.

You Get Winded Easily

If you start noticing that climbing stairs or walking around the grocery store leaves you winded, it's an indication that you'd benefit from getting more cardio in your day-to-day life. "This is happening because your lungs and heart are no longer used to pumping and working at a rate above a sedentary level," says Folden. "So they go into overdrive when you do higher level activities like running to your car or walking on a hill. Keeping your body active and conditioned is the best remedy for a tired heart and lungs."

You're Sad or in a Bad Mood

A lack of exercise could be one reason you might be experiencing a worsening mood. "Regular physical activity causes your body to produce more 'happy hormones,' also known as endorphins," says Folden

In addition to many other actions, endorphins trigger a very positive feeling in the body that generally makes you feel happier and more at ease.

The Bottom Line

Our bodies were made to move and the benefits of exercise are well-documented, from stronger heart, lungs, muscles and bones to better cognitive health and sleep, regularly moving your body is necessary for overall good health.

When you're not getting enough movement, your body will send signals, like muscle and joint stiffness, shortness of breath and low mood. "The moral of the story is to keep exercising," says Folden. "Your body will always thank you."