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Common Signs You’re Out of Shape

4 min read

By Eric Leckie, PT

You might be noticing it yourself or you’ve been told by your significant other that you’re getting out of shape. This is obviously something that no one wants to hear from a loved one or even to see in the reflection when looking in the mirror. But if you’re wondering whether or not you are out of shape, I have come up with a list for you to check for yourself.

This list is an easy way to reflect on your physical fitness and diet to identify the areas where you can make some improvements. When reading this list, make sure you have an open mind and are being honest with yourself. Let’s take a look at seven common signs that you’re out of shape.

Easily Out of Breath

Put simply, if you have to run across the street to beat traffic or break into a light jog to catch a bus and you notice you’re out of breath, you’re likely out of shape.

I would highly recommend engaging in a cardio exercise program to get your body into better shape so that you can avoid this breathlessness next time you have to run. Everyone should be able to run a short distance without feeling like their lungs are going to explode.

Out of Breath

Tired and Sore After Yard Work

If you’re feeling tired and sore after completing yard work, chances are you’re not in the best shape.

Although yard work can be very physical, your body should be able to handle it without being too sore the following day. This is a sign that you should consider trying some strengthening exercises at home or in the gym so that you can spend more time in the garden.

Tired and Sore After Yard Work

Unable to Keep Up With the Kids or Grandkids

Do your children or grandchildren love to play with you outside? If you’re finding it difficult to keep up with them, then you’re likely not in as good of shape as you thought you were.

You should be able to go out and play with the kids without feeling out of breath and tired afterward. Start exercising so that the next time the kids want to play, you’ll be able to keep up!

running after kids

Putting on Weight

Have you noticed that you’ve put on a few extra pounds over the years? Gaining weight is a clear indication that you are out of shape. Step on a scale and take note of the number.

Not to worry, by reducing your portion sizes and eating healthier options, combined with exercise will help you lose weight in no time.

gaining weight

Have You Stopped Exercising for a Long Period of Time?

We’ve all been there before. Most people will exercise regularly when they’re younger and then start to slow down as they age. Life commitments also get in the way leaving you with less time to focus on your health.

If this is you, you’re likely out of shape which is natural since you’re not exercising as much. Dig out your favorite exercise gear and get back into it!

healthy, happy senior woman

Your Clothes No Longer Fit

There’s nothing worse than going to try on your favorite jeans and realizing they no longer fit. If you notice that your wardrobe is starting to feel tighter and tighter, you’re likely getting out of shape.

Don’t go out and buy a new wardrobe just yet, give yourself a chance to get active again and get in better shape to fit back into those favorite outfits.

tight clothing

Your Diet Isn’t as Healthy As It Used to Be

If you start noticing that you’re eating more unhealthy foods or that you’re increasing your portion sizes, chances are you’re on the road to becoming out of shape — if you’re not already out of shape that is.

Indulging every now and then is perfectly normal, however, you should see a dietician for advice and a meal plan if you feel like your diet needs improving.

unhealthy diet

Are You Out of Shape?

If two or more of these signs are true for yourself, you’re likely out of shape. The good news is, by investing a little time and effort, you can get yourself back into shape and feeling good about your health.

It starts with identifying some of the areas you’re lacking in and then making a plan to overcome them. If it’s your diet you’re struggling with, seek out the help of a dietician. If you’re not sure where to start with exercise, I’d recommend going to see a personal trainer for help.

out of shape

DPT, Doctor of Physiotherapy

Eric Leckie is a men's health Physiotherapist specializing in prostate cancer treatment. He completed his studies in Australia earning his Doctor of Physiotherapy from the University of Melbourne. He currently works in a private practice, in addition to owning his own Telehealth Physiotherapy clinic which focuses on treating men with prostate cancer.

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