Exercise has many health benefits - it can strengthen your heart and muscles, reduce your body fat, and lower your risk of many diseases. For many people, exercise or playing sports can also give them higher self-esteem. It can also help control stress with the endorphins, chemicals that naturally relieve pain and lift mood, that are released in your body during and after a workout.
So how can something with so many benefits have the potential to cause harm?
Why Do People Over-exercise?
Lots of people start working out because it's fun or it makes them feel good, but exercise can become a compulsive habit when it is done for the wrong reasons.
Some people start dieting and/or exercising with weight loss as their main goal. Although diet and exercise are integral parts of controlling weight in a safe and healthy way, many people may have unrealistic expectations. To try to reach these unreasonable ideals, people might go to extremes like eating disorders or over-exercising to speed up weight loss.
Some athletes may think repeated exercise will help them win an important game. They may add extra workouts to those regularly scheduled with their teams. Unfortunately for these athletes, over-exercising can lead to injuries like stress fractures and muscle strains.
Are You a Healthy Exerciser?
Fitness experts recommend that adults get 20-30 minutes of moderate level activity three to five times a week, and that teens get at least 60 minutes of moderate to vigorous physical activity every day. Unfortunately, most people exercise much less than these recommended amounts (which can be a problem too), but some -- such as athletes -- do more.
Experts say that repeatedly exercising beyond the requirements for good health is an indicator of compulsive behavior. Some people need more than the average amount of exercise, of course -- such as athletes in training for a big event. But several workouts a day, every day, when a person is not in training is a sign that the person is probably overdoing it.
People who are exercise-dependent also go to extremes to fit activity into their lives. If you put workouts ahead of friends, work and other responsibilities, you may be developing a dependence on exercise.
Signs of Compulsive Exercise
- Forcing yourself to exercise, even if you don't feel well
- Preferring or regularly choosing to exercise rather than be with friends
- Becoming very upset if you miss a workout
- Basing the amount you exercise on how much you eat
- Having trouble sitting still because you think you're not burning calories
- Worrying you'll gain weight if you skip exercising for a day
How to Get Help
The first thing you should do if you suspect you're a compulsive exerciser is get help. Talk to your doctor, counselor or other trusted friend.
Because compulsive exercise is closely related to eating disorders, you can find help at community agencies specifically set up to deal with anorexia, bulimia and other eating problems. Your doctor should also be able to help you find local support programs and organizations.
Additionally, you should make an appointment with your doctor. All the systems of the body interact - which means those with compulsive exercise problems need to make sure they are healthy and have no permanent damage.
Make a Positive Change
Compulsive exercise, especially when combined with an eating disorder, can cause serious and permanent health problems, and, in extreme cases, death.
Although you should get professional help, there are also some things that you can do to help you take charge again:
- Be positive about yourself. When you look in the mirror, find something good about yourself.
- Give yourself a break. Listen to your body and give yourself a day of rest after a hard workout.
- Stay healthy with moderate exercise and wholesome food. Don't try to change your body into an unrealistic shape. Talk with your doctor about what a healthy body weight is for you and how to develop healthy eating and exercise habits.
Exercise and sports are supposed to be fun and keep you healthy. Working out in moderation will do both.