The High Price of Inactivity: What Happens to a Man’s Body When Exercise Stops

By Dr. David Samadi

We’ve all heard it: Aim for at least 150 minutes of moderate-intensity aerobic activity each week. But while that benchmark might be familiar, many men underestimate just how vital regular exercise is, not just for looking fit but for protecting their long-term health, performance, and quality of life.

So, what happens when you stop exercising? Whether it’s due to a busy schedule, an injury, or a lack of motivation, the consequences of prolonged inactivity can sneak up quickly and impact nearly every system in your body. Here’s what men need to know about the risks of abandoning an active lifestyle—and how to stay on track.

1. Your Heart Pays the Price: Decline in Cardiovascular Health

Your heart is a muscle, and like any muscle, it weakens without use. The heart’s efficiency decreases within just a few weeks of stopping aerobic activity. This leads to:

• Higher resting heart rate
• Increased blood pressure
• Poorer circulation
• Reduced oxygen delivery to tissues

Over time, this can increase your risk for serious, life-threatening health conditions, including hypertension, atherosclerosis, stroke, and heart disease. Still, the leading cause of death among men in the U.S., Staying active helps prevent plaque buildup in arteries, keeps your blood vessels flexible, and supports optimal blood flow.

Men’s Tip: At least 30 minutes of moderate cardio (like brisk walking, swimming, or cycling) five times a week. Consider tracking your heart rate to ensure you work in a beneficial range.

2. Loss of Muscle and Strength: Sarcopenia Sets In

Muscle mass naturally declines with age—men can lose up to 3–5% of muscle per decade after age 30. But stopping strength training accelerates this process dramatically. Muscle fibers shrink, strength decreases, and metabolism slows.

This muscle loss, called sarcopenia, affects balance, posture, and mobility, increasing the risk of falls and injuries in later years. It also reduces testosterone production, affecting energy, vitality, and even libido.

Men’s Tip: Incorporate resistance training (using bodyweight, resistance bands, free weights, or machines) at least two to three times per week. Focus on compound exercises like squats, deadlifts, and pushups.

3. Weight Gain and Metabolic Slowdown

Exercise is a powerful tool for maintaining a healthy weight, and it’s not just about burning calories. Regular movement regulates insulin sensitivity, stabilizes blood sugar, and boosts metabolism, helping burn more calories.

Without it, your body burns fewer calories at rest. Couple that with typical dietary habits, and weight gain becomes almost inevitable. This added weight, especially around the midsection, raises the risk of:

• Type 2 diabetes
• High cholesterol
• Non-alcoholic fatty liver disease
• Erectile dysfunction

Men’s Tip: Combine exercise with smart nutrition—focus on lean protein, fiber-rich vegetables, whole grains, and healthy fats. Avoid ultra-processed foods that pack on belly fat and fuel insulin resistance.

4. Weakening Bones: Higher Risk for Osteoporosis

Think osteoporosis is only a woman’s concern? Think again. One in four men over age 50 will break a bone due to osteoporosis, often with severe consequences.

Weight-bearing and resistance exercises stimulate bone-building cells, helping maintain bone density and strength. Without this stimulus, bones become more fragile, increasing the risk of fractures, spinal compression, and long recovery times.

Men’s Tip: Don’t skip leg day. Exercises like walking, hiking, squats, and lunges build lower-body strength and support bone health. Make sure your diet includes adequate calcium, magnesium, and vitamin D.

5. Flexibility, Mobility, and Joint Health Decline

Flexibility isn’t just for yogis. Without stretching and regular motion, connective tissues tighten and joints become stiff. This can lead to:

• Back and neck pain
• Decreased range of motion
• Higher risk of strains, sprains, and arthritis

For aging men, decreased flexibility also means a greater risk of falling, difficulty rising from a chair, or even putting on socks.

Men’s Tip: Add stretching or mobility work at the end of your workouts or start a simple yoga routine 2–3 times per week. Pay attention to your hamstrings, hips, shoulders, and lower back.

6. Sexual Health May Suffer

Regular exercise plays a major role in a man’s sexual function. Physical activity boosts blood flow, testosterone levels, stamina, and self-confidence—key factors in a healthy sex life.

Inactivity, on the other hand, contributes to weight gain, poor circulation, hormonal imbalance, and even psychological issues like low self-esteem and depression—all of which can cause or worsen erectile dysfunction.

Men’s Tip: Studies have shown that aerobic exercise—especially brisk walking—improves erectile performance. Kegels and core exercises also support pelvic floor strength.

7. Your Mood and Mental Health Take a Hit

One of the most immediate effects of stopping exercise is on your mood. Physical activity stimulates the release of endorphins and neurotransmitters like dopamine and serotonin, natural chemicals that help you feel energized and balanced.

When you stop moving, symptoms of stress, anxiety, and depression can increase. Sleep may suffer, focus diminishes, and motivation declines, leading to a negative spiral.

Men’s Tip: Even short daily walks or a quick bodyweight routine can support your mental well-being. Treat exercise as medicine, for your mind as much as your body.

8. Blood Sugar and Cholesterol Levels Can Worsen

Exercise plays a key role in metabolic regulation. It improves insulin sensitivity and helps your muscles absorb and use glucose effectively. Without it, you may notice a rise in blood sugar and LDL (“bad”) cholesterol, alongside a drop in HDL (“good”) cholesterol.

This contributes to metabolic syndrome, which significantly increases the risk for heart disease, stroke, and type 2 diabetes.

Men’s Tip: If you’ve been sedentary, start slow. A 20-minute walk after meals can dramatically improve post-meal glucose levels.

The Bottom Line: Move It or Lose It

Exercise isn’t a luxury—it’s necessary to maintain strength, energy, independence, and vitality as a man. While life can sometimes interrupt your fitness routine, don’t let inactivity become your new normal. The long-term costs are too high.

Take Action Today:

• Choose a form of movement you enjoy and make it part of your daily routine.
• Set realistic, consistent goals and build from there.
• Get an annual physical to monitor key health markers like blood pressure, cholesterol, testosterone, and glucose.
• Talk to your doctor before starting any new exercise program, especially if you have underlying health issues.

By staying active, you’re not just adding years to your life—you’re adding life to your years.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery, and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.