Exercise has amazing benefits. Not only will you stay fit and healthy, but exercise also increases your energy levels and improves your mood. With over 200 million Americans engaging in physical activity, exercising has become a part of daily routines. But, like all things in life, it is important to learn how to moderate how much you exercise. Too much exercise, especially high-intensity physical activity, can leave you drained or put you at risk of getting injured. Here are a few signs to help you realize when you’re doing too much.
1. Constant body pains
It’s normal for your muscles to feel sore after a great workout. It means that you’re putting those muscles to work. However, it could also mean that you’re pushing yourself too hard. Your soreness should never let you feel like you cannot move your body, and most importantly, it should get better in about two days. Anything longer than a week or more is a sign that you have strained your muscles. While it is good to continuously challenge yourself physically to help reach your goals, it is a gradual process.
2. No rest days
Exercise can be a part of your daily or weekly routine, but you shouldn’t over-prioritize. If you’re constantly choosing to work out over work and hanging out with friends and family, then it’s a sign that you are becoming a little obsessed and over-exercising. The solution here is to realize that you need to balance all your activities to focus on other things that are meaningful to you. Remember to include rest days in your exercise routine, especially since the body needs about 24 hours to replace its muscle’s carbohydrates store.
3. You’re falling sick often
Along with constantly feeling fatigued, you will find that too much exercising can decrease your immunity; therefore, making you prone to infections and other mild illnesses. Your immune system’s ability to perform at its peak is most likely caused by an increase in the volume of stress hormones released during intense workout periods. Many immunologists believe that viruses find it easier to spread throughout the body when this happens. Listen to your body when you feel sick and seek out urgent care when necessary.
4. You’re at risk of damaging your heart
Over-exercising can lead to numerous cardiovascular issues in the long run, especially for people with genetic risk factors. When your heart goes through strenuous activities repeatedly with no rest, it becomes susceptible to damage such as scarring and thicker walls. Furthermore, you’ll be at more risk for sudden cardiac arrests or death. If you have a known history of cardiovascular issues or have symptoms, you must consult your doctor before changing or starting an exercise program.
Exercising is great for your overall health. But like so many other things, too much of it might not be good for you. Too much exercise might not only affect your physical well-being but your mental and social well-being as well. If you’ve noticed you might be doing too much, take some time off (about a week or two) to help your body rest. And when you return to training, make sure to keep it moderate.