The Dangers Of Over-Exercising & 4 Strategies To Combat It

Posted in: Exercise, Exercise Strategies, Weight Loss   

Quite a few people may be over exercising without realizing it and damaging their body as a result. Over-exercising can lead to a number of serious complications later on. For instance women who exert themselves too much are at risk of developing osteoporosis, especially if they are finicky about their calorie intake too. They may have complications with their menstrual cycles and in some cases stop menstruating entirely. Men who use protein powders and steroids are vulnerable to a whole host of health problems if they overdo their fitness program.

People who over-exercise may have problems that impede walking later on in life since over exercising can cause stress fractures. Some many even need joint replacement surgery even at a young age because of too much wear and tear on the body’s muscle, joints and bones. Some people who over-exercise also restrict their calories in their efforts to increase muscle tone and mass. They may instead be losing both fat and muscle which can negatively impact their health overall.

You can almost get addicted to over-exercising. This is because exercise releases endorphins, which provides a sense of euphoria. It also lessens anxiety. Some people feel more in control or powerful when exercising. Given that we place so much importance on looking good, many find it difficult to even admit that they might be over-exercising.

So how can you exercise appropriately in a health manner?

  1. Get help from a professional trainer. They’ll be able to recommend a good routine and also check to see that you don’t over exert yourself.
  2. Confront your fears around not exercising. Get the help of a counselor if you feel obsessively compelled to exercise.
  3. If you exercise to relieve anxiety or to feel in control, then use other methods to combat anxiety. Take up yoga or do breathing exercises.
  4. Get involved in a body image group. Try to identify any limiting or negative beliefs regarding your body and it’s appearance and replace them with more positive beliefs.

A good way to get back to moderate amounts of exercise is to begin by toning down your exercise program if you feel you’ve been over-exercising. Start with mild forms of physical activity such as walking, until you get your weight back to normal. Slowly increase the amount of exercise until you are exercising every alternate day for about an hour each time. It’s best if you have a trainer to help you out in this effort until you are able to regain your sense of what normal levels of exercise feel like.

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