Too much of exercise,Too bad

Too much of exercise,Too bad

There has been so much of focus on health and diet, that I have been seeing a lot of extreme cases. I have been telling exercise is very good and and telling all about its benefits. But lately I am coming across health freaks who are exercising excessively. Doing too much exercise can actually be harmful to your health.

Excessive exercising is defined as working out for more than 3 hours a day and/or being so obsessed with exercise that it interferes with other parts of a person’s life. People who over exercise do it even when they are sick.

Over-exercisers typically work out beyond the limits of safe. They will find ways to work out even if it means cutting school, taking time off from work, getting too little sleep, or missing social events. Sufferers typically feel severe guilt when they cannot exercise, and rarely consider their workouts fun or enjoyable.
The risks with this disorder are both physical and emotional. All too often, a sufferer may see deterioration of their personal relationships or failure at work or school. Many who exercise compulsively become socially withdrawn.

The physical risks are numerous. A very real risk with this disorder is dehydration if the sufferer is not drinking enough fluids. Over-exercise can also lead to insomnia, depression, and fatigue. Additional physical side effects include muscular and skeletal injuries, like shin splits, bone fractures, arthritis, or damage to cartilage and ligaments. Too much exercise can lead to the release of excessive free radicals, which have been linked to cellular mutations and cancer. Females may no longer menstruate, a condition called amenorrhea.

Over-exercise is linked with eating disorders, such as bulimia and anorexia. A person who over-exercises may have unrealistic expectations of what their body ‘should’ look like. Check out our topics Body image and Media pressure.

Over-exercise can lead to injuries and long-lasting infections, such as a sore throat that just does not get better for weeks.

How much is too much exercise?
Thirty minutes of moderate exercise three times a week is the minimum you should aim for. About sixty minutes a day of moderate or vigorous exercise is the most you should do.
So do not over exercise, enjoy your daily routine and reap the benefits.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

4 Replies to “Too much of exercise,Too bad”

  1. I am Gael from the Philippines.
    I work in a call center which apparently had nothing to do with rigorous activities in my entire single life, I mean, not even walking. We usually just sit and take calls for like 8 to 11 hours. Also, it is inevitable that we, or at least I, tend to eat a lot to do something in between calls and avail time. Doing this for almost 3 years, made me gain weight so astonishingly that I almost forgot that I used to be fit. So to combat, I thought of trying a lot of diet and exercise programs to at least achieve the body that I once had or at least maintain a lean and toned one. However, maybe because of too much consideration of looking good and that fact that there’s really not much to do in my daily routine, I found the worth of exerting my energy to exercise. I think about it everyday that I get so worried everytime I sleep learning that I didn’t do at least 30 push ups and the 30-min HIP HOP ABS program. For almost 3 weeks now, I have been very weak. I easily got colds and fever, infact, almost got hospitalized for a severe sore throat. And just recently, I almost didn’t want to nibble anything at all. I only settled on organic juices and fruits. Such were not the effects I’d like to dwell on. When I read this article, I realized that I might be getting the adverse effects of exercise because I am overdoing it out of my awareness. It’s kinda sad to know that, instead of becoming stronger, I am getting more sickly each day. It really worries me a lot. But I am working on changing it right now with a good thought to ponder that TOO MUCH OF SOMETHING IS JUST AS TOUGH.

    Thank you for this article. You have saved a life.

  2. Sanjana,
    I dont know if I am overdoing or underdoing.. Would you please suggest any changes to me?

    I am 31 year, Male, 5′-6″, 150lbs. I have high cholesterol, Total-259, HDL 31, LDL – 189 Trig-350. Consider my diet to be 90% healthy.

    Following is my schedule for Tuesday/Thrusday and Saturday
    a. I work on elliptical for 30mins (i maintain 160 heart beat, roughly burning 350-400cals)
    b. Then I do 60 abs (30 crunches with 10lbs weight and 30 without any)
    c. Then I work on shoulder (30 reps-60lbs wt)
    d. I may or maynot do cheast.
    e. I stretch with Surya namaskar (6 reps)
    f. I walk/run 4.0mils/hr for 12 mins- Roughly burning 50-75cal
    6. I end up with some asanas and pranayams for 10mins

    On Mondays and wednesdays
    a. I do sun salutations (12 reps). I follow the procedure shown in Yoga 4U on zee tv. I takes about 20-25 mins
    b. I follow with lot of asanas for next 20 mins.. most of them arent very difficult.
    c. I finish with pranayams maybe for 5mins.

    I dont do any exercise on fridays. I might go for light walk on sundays. As we are having summer in US, I go mountain biking for 5 miles on sundays.

    My work mostly from my desk, very rarely it requires standing for extensive hours. I do take walking rounds atleast twice or thrice a day.
    My lifestyle consists or medium to medium++ level stress.

  3. Hi Vic,

    Nice to hear from you,

    Your work out looks fine. Just one thing just focus on 2 muscles daily such as biceps and shoulders, triceps and chest, legs and lower body with cardiovascular exercises and on abs on alternative days.

    Listen to your body. See how it responses. You will know if your pushing it too hard. First sign is exhaustion. If you overexercise, you will be too tired to carry on your daily routine.

    Just remember that exercise is not just for the time being. It is a life long commitment.


  4. hello, my name is finn and I am 12 years old. is my exercise routine bad??

    Everyday i do 20 push-ups, 30 sit-ups, 100 star-jumps and 150 skipping ropes. is this good or bad?

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