The psychological dangers of overexercising

Exercise has so many benefits for the mind and body. It can help reduce stress, increase mental resilience, improve sleep, prevent disease, and more. People who exercise regularly tend to live longer and enjoy more independence as they age. However, it’s important to monitor the amount of time you spend exercising and the intensity of your workouts. 

Overexercising can lead to painful physical injuries. But it can also be a sign of a serious mental health concern, like an eating disorder, body dysmorphic disorder (BDD), or obsessive-compulsive disorder (OCD). 

While there isn’t a one-size-fits-all exercise regime that’s safe and healthy for everyone, learning more about the dangers of overexercising can help you build safe movement habits and know when to ask for help. 

Signs overexercise is affecting your mental health

Overexercise can take many forms. Our bodies, endurance levels, and exercise preferences are all unique. 

However, you may need support if you: 

• Engage in strenuous exercise every day and don’t take rest days
• Experience a decline in athletic performance due to fatigue or pain
• Feel tired all the time
• Notice an increase in anxiety or depression
• Have frequent mood changes or irritability 
• Struggle to fall or stay asleep
• Notice your muscles feel constantly sore and limbs feel heavy
• Are losing motivation 
• Get sick often 
• Don’t recover as quickly as you used to
• Have injured your body because of overuse

The best way to overcome these symptoms is to simply cut back on your workouts and be gentler with your body. But for some people, this isn’t easy to do. 

People living with various mental health conditions may engage in compulsive exercise in an attempt to alleviate anxiety or stress. For them, exercise isn’t necessarily enjoyable, and it often doesn’t feel like a choice. 

You may be engaging in compulsive exercise if you:

• Stop having menstrual periods (for people assigned female at birth)
• Never skip workouts, even if you’re hurt or sick
• Have family, friends, or medical providers who express concern about your exercising 
• Feel guilty or anxious if you can’t work out
• Skip social activities or miss work or school to exercise

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The hidden effects of exercising too much

Overdoing it at the gym once in a while doesn’t automatically mean you have a mental health concern. But there can be some hidden effects from frequently exercising too much.

While overexercising and exercise addiction aren’t official diagnoses, they could signal the presence of:

• Anorexia 
• Bulimia
• Body dysmorphic disorder (BDD)
• Obsessive-compulsive personality disorder

In addition to these conditions, heavy exercise is also associated with poorer mental health overall. A 2021 study found that 75% of people with an exercise addiction have at least one co-occurring mental health concern. Among the people surveyed, approximately 56% had a depressive disorder, 47% had a personality disorder, and 31% had OCD. 

Self-care tips for healing from overexercising

If you want to prevent overexercising and adopt some safer exercise habits, here are some self-care tips that can help:

• Seek advice from trained professionals. Thanks to the internet, it’s easier than ever to find information about exercise and nutrition. But if you follow physical trainers or fitness influencers online, make sure they’re trained in exercise physiology before taking their advice.
• Don’t skip your rest days. A rest day doesn’t mean you can’t do any movement at all. You can still take a walk, do some stretching, take a gentle yoga class, etc. Rest days give your body a chance to recover and can actually improve your fitness in the long run. 
• Fuel your body with nourishing food. The more you move, the more fuel your body needs to function properly. If you’re concerned that you might not be getting adequate nutrition, consider meeting with a licensed nutritionist or dietician.
• Change up your routine. You don’t have to stop doing the exercises you love. But if you’re struggling with your relationship with exercise, consider trying something new. For example, if you’re a runner and have been noticing joint pains, try a cardio swim class. Mixing it up can make your workouts more supportive to your physical needs.
• Ask for help. If you’re having trouble controlling your exercise habits, talking to a therapist can help. For example, therapies like cognitive behavioral therapy (CBT) can help you identify and challenge unhelpful thoughts related to exercise and adopt healthier coping skills.

Find care with Rula

Challenging yourself with a strenuous workout once in a while isn’t necessarily cause for concern. But if you find yourself feeling compelled to head to the gym even when you’re exhausted, sick, or injured, it could be a sign of a mental health condition, like OCD or an eating disorder. If you or someone you care about is struggling with overexercising, support is available. Therapy can help you address the underlying concerns that might be driving your compulsive behavior and create a more balanced relationship with exercise.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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