What Happens If You Work Out Too Much?

While exercise has tremendous benefits for physical and mental health, too much of a good thing can lead to significant negative impacts. There is no amount that defines "too much" for every person, however it is very individualized and has a lot to do with the "why" behind the exercise. For example, an Olympic marathon runner would need to train in very high doses, however they have built their system to tolerate that under the guidance of a coach and they typically build up to the distances they are training at. For someone who has not put the time in to build a tolerance, 26.2 miles may be way too much. 

Additionally, the driving factors behind the exercise are important to look at. Exercise addiction can have some major impacts on someone and their behavior. Signs that exercise has become addictive is that the person has to do more and more to get the same mental benefits (like runners high) and they have signs of withdrawal like anxiety, when they can not exercise or have to decrease the amount. Another sign of exercise addiction is lack of control where someone is unsuccessful at reducing or stopping exercise. Another is when the person is able to stick to a routine. They may intend to do a 5 mile run and it turns into a 10 mile run or they plan to lift for a half hour and it turns into an hour. The amount of exercise is always exceeded. Additionally, someone who has an addiction to exercise spends a lot of time preparing for, engaging in, and recovering from exercise, thus reducing time for any other activities. One last sign is continuing to exercise despite injury or ill-effects of exercise.

Exercising too much can have some serious physical consequences including heart damage, heart rhythm disorders, and increased risk of heart attack or stroke. In women, too much exercise can also lead to a female athlete triad, which includes loss of menstruation, increased risk of osteoporosis, and eating disorders. Too much exercise can also lead to overuse injuries including stress fractures and tendonitis. Immunity can also be compromised in someone who exercises too much leaving them more susceptible to viruses and illness.

For anyone experiencing exercise addiction, professional help is recommended as this can be very difficult to overcome and become very damaging. Decreasing exercise doses to a healthier range is not always possible for someone who is addicted to exercise without professional help.

The "right" amount of exercise depends on several factors including past medical history, current health status, and training history. However, the CDC recommends 150 minutes of moderate-intensity exercise a week with lifting for two days a week or 75 minutes of high-intensity exercise a week, or a combination of the two. While exercise has a lot of benefits, doing too much can quickly turn a good thing into one that is harmful. Recognizing how much you are doing and the reason behind it is important for ensuring you are staying in a healthy range. 

References:

 Freimuth M, Moniz S, Kim SR. Clarifying exercise addiction: differential diagnosis, co-occurring disorders, and phases of addiction. Int J Environ Res Public Health. 2011 Oct;8(10):4069-81. doi: 10.3390/ijerph8104069. Epub 2011 Oct 21. PMID: 22073029; PMCID: PMC3210598.

Physical Activity Guidelines for Americans, 2nd edition (health.gov)