The signs and risks of compulsive exercise

Most people know that regular exercise is an important part of maintaining good health. And in addition to its many benefits for physical well-being, it can also have a positive effect on your mental health. But there are times when exercise can be unhealthy.

Compulsive exercise is an ongoing and intense craving for physical activity that results in uncontrollable exercise or physical exertion. Like other compulsive behaviors or addictions, research has linked it to a variety of negative health outcomes and other issues in daily life.

While not a standalone diagnosis, compulsive exercise can be a sign of an underlying mental health concern like an eating disorder. It can also be the result of negative body image or poor self-esteem. So if you’re struggling with your relationship with exercise, know that you’re not alone and recovery is possible. With the right support, you can learn to manage your symptoms, cope with stress, and nourish your body with balanced movement.

Signs of compulsive exercise

Since compulsive exercise isn’t a recognized mental health condition, we don’t have a formal list of symptoms used to diagnose the condition. However, there are some common signs to be aware of. 

You may be experiencing compulsive exercising if:

• Your exercise interferes with your daily tasks and responsibilities.
• Exercise has had a negative effect on your relationships.
• You exercise despite having an injury or medical complication.
• You maintain a rigid exercise routine no matter what.
• You feel anxious, irritable, or depressed when you can’t exercise. 
• You use exercise to manage uncomfortable emotions. 
• Your exercise routine may be deemed unsafe by professionals.
• You use exercise to rid yourself of “extra” calories.
• You don’t eat unless you adhere to your specific exercise routine.
• You feel uncomfortable doing anything restful or passive.
• You exercise in secret.
• No matter how hard you push yourself, you never feel like you’re meeting your fitness goals.
• You continue to exercise even when your doctor advises you to take a break.

Health concerns of over-exercising

Continuing to over-exercise for long periods of time can put your physical health at risk. It can lead to:

• More frequent illness
• Sleep problems
• Chronic fatigue
• Heart-rate irregularities
• Bone and joint pain
• Loss of bone density
• Chronic low energy
• Muscle soreness
• Hormone changes
• Menstrual/fertility problems

In addition to these complications, compulsive exercise can also take a toll on your mental health. Research shows a strong correlation between exercising compulsively and eating disorders, anxiety, and depression.

Overexercising may also lead to problems with important relationships, leaving you vulnerable to feeling isolated and alone. This can happen when you spend so much time exercising that you no longer engage in social activities or spend time with family and friends.

Five ways to move on from compulsive exercise

Sometimes, it can be hard to tell the difference between a passionate athlete and someone who exercises compulsively. Plus, exercise habits are personal. Some people love an early morning cardio workout several days a week, while others prefer the occasional leisurely hike or yoga class. What’s most important is making time for safe, healthy movement you enjoy.

However, if you’re having trouble controlling how much and how frequently you exercise, the best thing you can do for yourself is seek professional help. A therapist can provide an accurate diagnosis and work with your other providers to ensure that you get the right treatment for your needs.

In the meantime, there are some other things you can do to repair your relationship with movement.

1. Schedule a break. If you struggle with compulsive exercise, you might have a hard time taking rest days. But when you exert yourself, your body needs time to heal and recover. If taking a complete rest day feels too challenging at first, try an active rest day. For example, if you usually run or lift weights, take a walk instead. Just try to give your mind and body regular breaks from high-intensity activities.
2. Change it up. People who exercise compulsively often adhere to strict routines consisting of the same activities. So see if you can swap out your typical workout for something else, even just once a week to begin.
3. Do something new. If you’ve been neglecting your hobbies and interests in favor of exercise, look for opportunities to do other things you enjoy. This could be taking a class on a topic that interests you, meeting friends for coffee, doing something creative like drawing or painting, or anything that lifts your spirits.
4. Pause and reflect. If intense exercise is something you do all the time, you might lose track of how many hours you’re spending on it. In that case, it might be helpful to jot down how much time you spend at the gym each day to give yourself a clearer picture of your exercise habits. However, tracking doesn’t work for everyone and can sometimes make symptoms worse. So feel free to omit this step if it isn’t for you.
5. Practice acceptance. Remember that it’s OK if you don’t achieve your personal best in every workout. Instead of beating yourself up or being disappointed, try to remember all the wonderful things your body does for you each day.

Find care with Rula

Exercise can do so much for our minds and bodies. It can strengthen our muscles, prevent injury, help us manage stress, and more. But when it becomes compulsive, it can pose a serious risk to your health and well-being. And, like other behavioral addictions, it typically requires professional help to overcome.

Fortunately, with Rula, the care you deserve is just a few clicks away. In a few minutes, you can explore our extensive network to find an in-network therapist, schedule your first appointment for as early as this week, and begin your journey to lifelong recovery from the comfort of home.

Find a therapist with Rula