In my previous post about over-exercising, we explored what the term means and some situations and personality types often at risk. Take a read here, if you haven’t already.

In this post, we'll take a closer look at the signs of over-exercising and its impact on our wellbeing. From chronic fatigue to injuries and weakened immune systems, recognising these signals is key for maintaining a healthy balance in our fitness routine, to make sure we're nurturing rather than harming ourselves.

Common Signs of Over-Exercising

Over-exercising, also known as exercise addiction or compulsive exercise, can be unconscious and a person may not realise they're even doing it. However, there are common indicators or signs, including:

Obsessive thoughts: Constant preoccupation with exercise, including planning future workouts and feeling anxious when unable to exercise.

Increased exercise duration: Spending excessive time exercising, sometimes sacrificing social, work, or family commitments to fit in more workouts.

Ignoring pain and fatigue: Pushing through pain, exhaustion, or injury to continue exercising, disregarding the body's warning signals.

Rigid exercise routine: Feeling distressed or anxious when unable to follow a specific exercise routine, even if it's not feasible or sustainable.

Negative impact on relationships: Prioritising exercise over spending time with loved ones or neglecting social activities to maintain a rigorous workout schedule.

Another sign to be aware of is suffering from anxiety and or depression. Over-exercising is associated with an increased risk of mental health issues and eating disorders, because individuals may use exercise as a coping mechanism or to control body weight.

The Consequences of Over-Exercising

Over-exercising often manifests in bodily symptoms such as aches, pains, chronic fatigue, and increased susceptibility to colds and infections. However, many people who over-exercise ignore these signs and continue to push themselves harder, increasing the risk of injuries or illness. Even when faced with injuries or illnesses, some may continue training, driven by their unhealthy levels of ambition, dedication or body image issues. Common symptoms include:

Persistent soreness and inflammation: Whilst muscle soreness (a.k.a DOMS) within 24-48 hours of training is normal, soreness or inflammation that lasts more than a few days after exercise typically indicates inadequate recovery time. 

Aches and pains: Over-exercising often leads to persistent aches and pains, which, if ignored, can progress to injuries that then sideline individuals from their fitness routines.

Physical injury: Following on from the previous point, continued over-exercising increases the risk of musculoskeletal injuries such as stress fractures, tendonitis, and muscle strains because of the repetitive stress on the body.

Weakened immune system: Continuous stress on the body from over-exercising weakens the immune system, making individuals more susceptible to infections and illnesses. 

Disrupted sleep patterns: Sleep issues are common in people who are overtraining due to high-stress levels and hormonal imbalance, further impairing the body's ability to repair and recover.

Changes in appetite and weight fluctuations: Dramatic changes in appetite or body weight can signal over-exercising and hormonal imbalance.

Weight gain: Chronic exercise-induced stress can actually lead to weight gain, particularly around the abdomen due to the body being overly stressed and under-rested. 

Hormonal imbalance: Intense or prolonged exercise can disrupt hormonal balance, leading to irregular menstrual cycles in women and decreased libido and fertility levels in both men and women. Skin problems such as adult acne are also common due to increased inflammation and hormonal imbalance.

Heart rate and blood pressure fluctuations: Observational research suggests that chronic exercise may lead to irregular heartbeats and fluctuations in resting heart rate or blood pressure.

Exhaustion and fatigue: Continuous overtraining can lead to chronic fatigue syndrome, characterised by persistent exhaustion, impaired cognitive function, and disturbed sleep patterns.

Burnout: Over time, the physical and emotional toll of over-exercising can result in burnout, causing individuals to lose interest in exercise altogether or experience feelings of frustration and disillusionment as they can no longer exercise the way they would want to. Of course, burnout will also impact all other areas of a person's life as well. 

Paradoxically, you can see that excessive exercise actually impairs physical performance and overall wellbeing. All of these symptoms are the body essentially saying 'this is too much', or in the case of chronic fatigue, injury and burnout, 'enough is enough'. So, listening to and honouring your body's symptoms is key, something we'll talk more about in next week's post. 

Concerns About Over-Exercising

While staying active is great for your body and mind, it's crucial to know when it crosses the line into excessiveness and potential harm. This holds true both in the short term, as discussed in last week's post, and in the long run.

By being aware of these signs, consequences and risks of over-exercising, you can take proactive steps to maintain a balanced approach to fitness, prioritising rest, recovery, and overall wellbeing. Remember, 'athletes rest as hard as they train', therefore moderation is key, and listening to your body is essential for long-term health and happiness.

If you're concerned about your activity levels or feel you may be over-exercising, do reach out for support and guidance.

Stay tuned for next week's blog post, where I'll be answering a subscriber’s question to help them work out whether they should exercise or rest when they're feeling low on energy.