What is over exercising? is there such a thing as too much exercise? all these questions and more will be answered in this article.
We have already talked about exercise comprehensibly; now we focus on the opposite, over exercising! It goes without saying that exercise has a great deal of benefits for our mental and physical health; in the same breadth, too much exercising or over exercising can be bad for your health. It is important to find a balance for it is easy to tip off the scale.
Over exercising; What is it really?
Over exercise, also known as overtraining syndrome, is a condition that occurs when individuals push their bodies beyond their limits. While regular physical activity is essential for good health, excessive exercise can lead to a variety of physical and mental health problems.
Over-exercising is when we do more exercise than our body can handle. This can include doing too much exercise or exercising in an unsafe way, or not eating enough food alongside exercising. It is worthy to note that over-exercising is different for people. One person might feel okay doing a certain amount of exercise, but the same amount could be over-exercising for someone else.
According to MedlinePlus, there are primarily two main ways you can overdo it on exercise:
- Overtraining(over exercising)
- Compulsive exercising(exercise addiction)
Why do people over exercise
People may overexercise due to various reasons, including:
- Performance Pressure: Athletes or individuals with high performance goals may push themselves beyond their limits to achieve optimal results.
- Body Image Concerns: Some individuals may exercise excessively to achieve unrealistic body ideals or to compensate for perceived body flaws.
- Stress Relief: Exercise can be a coping mechanism for stress, but excessive exercise can lead to burnout and increased stress.
- Addiction-like Behavior: In some cases, over exercising can become addictive, leading to compulsive behavior and neglecting other aspects of life.
The Signs of Over exercising
Recognizing the signs of overtraining is crucial for preventing serious health issues. Some common symptoms include:
Physical Symptoms:
- Persistent muscle soreness
- Frequent injuries
- Decreased performance
- Chronic fatigue
- Sleep disturbances
- Increased resting heart rate
- Loss of appetite
- Weight loss
Mental Symptoms:
- Mood swings
- Anxiety
- Depression
- Irritability
- Difficulty concentrating
- Reduced motivation
How can over exercising affect mental health?
While exercise is beneficial for mental health, overdoing it can have adverse effects. Here are some of the negative impacts of overexercising on mental health:
- Increased Stress and Anxiety: Excessive exercise can lead to increased stress and anxiety. The constant pressure to perform and achieve fitness goals can create a significant mental burden.
- Mood Disorders: Overtraining can contribute to the development of mood disorders like depression. The physical and mental exhaustion associated with over exercising can lead to feelings of sadness, hopelessness, and irritability.
- Sleep Disturbances: Overexertion can disrupt sleep patterns, leading to insomnia, difficulty falling asleep, and poor sleep quality. This can further exacerbate mental health issues.
- Social Isolation: Excessive focus on exercise can lead to social isolation, as individuals may neglect relationships and social activities. This can contribute to feelings of loneliness and depression.
- Obsessive-Compulsive Tendencies: Over exercising can sometimes be linked to obsessive-compulsive tendencies, where individuals feel compelled to exercise excessively, even when it’s detrimental to their health.
The Effects of Over exercising
David Miranda, a physical therapist and owner of Excel Rehabilitation Services in Gonzales, Louisiana. says: “Over exercising is counterproductive and can actually be dangerous to your health,”
Overtraining can have serious consequences for both physical and mental health. Some of the potential risks include:
- Impaired Immune Function: Excessive exercise can weaken the immune system, making individuals more susceptible to infections.
- Hormonal Imbalances: Overtraining can disrupt the body’s hormonal balance, leading to issues such as irregular menstrual cycles in women and decreased testosterone levels in men.
- Cardiovascular Problems: Overtraining can put a strain on the heart and increase the risk of heart-related problems.
- Mental Health Issues: Excessive exercise can contribute to anxiety, depression, and eating disorders.
- Muscle Damage and Injury: Overtraining can lead to muscle damage, tendonitis, and other overuse injuries.
How to stop over exercising
To prevent or stop overtraining, it’s important to listen to your body and adjust your workout routine as needed. Here are some tips to help you avoid overtraining:
- Prioritize Rest and Recovery: Adequate sleep, proper nutrition, and regular rest days are essential for optimal performance and recovery.
- Listen to Your Body: Pay attention to your body’s signals and reduce the intensity or duration of your workouts if you experience any signs of overtraining.
- Vary Your Workouts: Incorporate a variety of exercises to prevent overuse injuries and maintain motivation.
- Set Realistic Goals: Set achievable fitness goals and avoid pushing yourself too hard.
- Practice Mindfulness: Mindfulness techniques, such as meditation and yoga, can help reduce stress and improve overall well-being.
- Seek Professional Guidance: Consult with a healthcare professional or a qualified fitness trainer to create a personalized workout plan.
How much exercise do I need?
While regular exercise is crucial for good health, it’s important to strike a balance between physical activity and rest. By listening to your body, setting realistic goals, and prioritizing recovery, you can enjoy the benefits of exercise without putting your health at risk.
Remember, the key to a healthy lifestyle is moderation. By finding the right balance between exercise and rest, you can achieve optimal physical and mental health.
Here are some recommended amount of exercise:
- The U.S. Department of Health and Human Services recommends that adults get 150 to 300 minutes of moderate physical activity — or 75 to 150 minutes of vigorous-intensity aerobic physical activity — each week, along with strength training exercises for all major muscle groups at least twice a week.
- The recently updated WHO guidelines recommend a minimum of 150 to 300 minutes of moderate activity per week or 75 to 150 minutes of vigorous activity (or a combination of both). That’s anywhere from an hour and 15 minutes to 5 hours.
- The NHS recommends the following exercise per week for adults: At least 150 minutes (2 hours and 30 minutes) of moderate intensity activity like brisk walking or cycling. Or 75 minutes of vigorous intensity activity like running. Or short periods of very vigorous intensity activity like sprinting or stair climbing. Alternatively, a combination of moderate, vigorous, and very vigorous intensity activity is also acceptable.
Recommended amount of exercise by age
Children and adolescents (ages 5-17):
- A minimum of 60 minutes of moderate to vigorous physical activity a day. At least 3 days a week should include vigorous aerobic activity and activities that build strong muscles and bones.
Adults (ages 18-64):
- A minimum of 150 to 300 minutes of moderate (or 75 to 150 minutes of vigorous) aerobic activity a week. Twice-weekly muscle strengthening can provide additional benefits.
Older adults (over age 65):
- Seniors can follow the same guidelines as younger adults but should also include strength and balance training 2 to 3 times a week to protect against falls.
Pregnant and postpartum women:
- 150 minutes of moderate intensity aerobic activity per week including muscle-strengthening exercises.
People living with chronic health conditions and disabilities: These folks can benefit from the same recommendations as healthy adults and children, with modification as recommended by their physician.
Difference between over exercising and exercise addiction
Genuinely, I thought they meant the same thing; while both involve excessive physical activity, they differ in their underlying motivations and consequences.
Overexercising: This refers to engaging in too much physical activity, often leading to physical symptoms like fatigue, injury, and decreased performance. The primary motivation behind overexercising is often health and fitness, but it can become excessive and harmful.
Exercise Addiction: This is a more severe condition characterized by a compulsive need to exercise, even when it causes negative consequences. Exercise addicts often prioritize exercise over other aspects of their lives, such as work, relationships, and social activities.
They may experience withdrawal symptoms, such as anxiety or irritability, when they are unable to exercise. Exercise addiction stems from the constant need for euphoria, being habitual of using exercise as a stress-coping mechanism, and eating and personality disorders. Such situations cause bone and muscle damage, weight loss, depression, and personality disorders in the long run.
Exercise addiction has multiple treatment options, i.e., cognitive behavioral therapy, dialectical behavioral therapy, psychosocial therapy, and psychodynamic therapy.
Signs of exercise addiction
The signs and symptoms of exercise addiction are the following.
- Excessive exercise
- Exercising till exhaustion or injury
- Irritability after missing a workout session
- Preoccupation with exercise
- Weight loss
- Using exercise to avoid life stressors
- Relationship problems due to exercise
Causes of exercise addiction
The causes of exercise addiction are physiological, i.e., endorphins and dopamine release; psychological, i.e., stress-coping mechanism, eating disorders, personality traits, and obsessive-compulsive disorder.
Examples of moderate intensity exercise
Anything that gets your heart beating faster counts as moderate exercise. There are many activities that are generally counted as moderate-intensity exercise. Choose a few that appeal to you and work on adding them to your weekly routine:
- Brisk walking
- Easy jogging
- Walking or jogging on a treadmill
- Using an elliptical trainer
- Dancing
- Walking stairs
- Bicycling under 10 miles per hour, on level ground or with few hills
- Swimming leisurely
- Water aerobics
- Ballroom dancing and line dancing
- Softball and baseball
- Volleyball
- Doubles tennis
- Gardening and some housework, such as vacuuming
If You Have Mobility Challenges: If you are not able to use your legs, you can achieve moderate intensity by using a manual wheelchair or a handcycle (ergometer), in addition to swimming or water aerobics. If you can use your legs but you don’t tolerate walking or jogging, try bicycling or swimming. Cycling on an under-desk bike is an example of safe non-weight-bearing exercise.
Benefits of Moderate Exercise
Getting moderate exercise regularly can:
- Reduce the risk of major medical conditions such as heart disease, type 2 diabetes, and dementia
- Improve sleep and sleep disorders
- Support better brain function (memory, focus, and processing of information)
- Help with weight loss or maintenance
- Improve bone health
- Reduce depression and anxiety symptoms and other mental health symptoms
What is strength training
I must confess that whenever gym rats or physical fitness experts mention strength training; I am usually lost. What do you mean strength training? I am already out of breath, haven’t I done enough? Then I realized the terminology is what I’m unfamiliar with and I have actually been strength training; I only did not know it had a name.
Strength training is a type of exercise that uses resistance to increase muscle strength and build skeletal muscle. It can also improve anaerobic endurance, metabolism, and quality of life.
- Bodyweight exercises: Push-ups, squats, lunges, and planks.
- Free weights: Dumbbells and barbells for various exercises like curls, presses, and rows.
- Weight machines: Machines that guide specific movements and provide resistance.
- Resistance bands: Elastic bands that provide resistance for a variety of exercises.
Strength training can be done with weights, machines, resistance bands, or your own body weight. Beginners should train two or three times per week, and rest each muscle group for at least 48 hours.
