Too much exercise can harm your health

In today’s health-obsessed culture, exercise is often seen as a universal cure for all our physical and mental ailments. And while regular exercise is definitely important for overall health, there is a fine line between good exercise and harmful over-exercise.

Crossing that line can lead to a number of physical and mental health problems, from fatigue and muscle pain to depression, anxiety, and even heart disease.

As the fitness industry continues to grow and the pressure to achieve the perfect body intensifies, Dr Isaac Kakooza, president of the Uganda Association of Physiotherapy, notes that many people are overexerting themselves, ignoring the symptoms of warning of excessive exercise. . But the consequences can be serious, even life-threatening.

Excessive exercise, also known as excessive exercise or exercise addiction, refers to over-indulgence and compulsive exercise that can lead to physical and mental harm.

Dr Kakooza suggests that for any exercise to be effective, factors such as intensity, duration, frequency and how the body responds to recovery after exercise must be taken into account.

Some common symptoms of over-exercising include exercising for more than two hours a day, exercising to the point of injury or pain, working for many days in a row without adequate rest, put exercise before social, work and family commitments and emotions. feeling anxious or irritable when you can’t exercise.

Others include using exercise as a way to cope with emotional problems such as depression, anxiety, or mood disorders and ignoring physical symptoms such as pain, fatigue, or danger warnings.

“Setting unrealistic fitness goals and pushing yourself to meet them, comparing yourself to others and putting exercise ahead of relationships, or other important responsibilities is a red flag you’re exercising,” she says. too much,” he says.

Who needs moderate exercise?

Dr Kakooza says that different people need different levels of exercise depending on their age, physical fitness and lifestyle. Although vigorous exercise can be beneficial for some people, people with diabetes, for example, may experience blackouts because blood sugar levels may drop significantly after exercise. extreme. It can even make diabetes worse.

For children and teenagers, age-appropriate exercise is appropriate, emphasizing fun and safety. On the other hand, adults over 65 need low-impact exercise that focuses on balance, cognitive function, flexibility and strength.

People with chronic diseases such as diabetes, arthritis, heart problems and respiratory diseases need moderate, moderate and vigorous exercise, with their blood sugar monitored. and to avoid excessive stress on the joints.

People with injuries or surgery need modified exercise, to avoid aggravating the affected area, while overweight or obese people need gradual exercise, focusing on low-intensity exercise.

Pregnant women need light exercise and should avoid strenuous activities. People with disabilities need exercise that is adapted to meet specific needs and abilities and those with mental health conditions need exercise that reduces stress and boosts mood.

“To avoid these risks, talk to your health care provider to create a safe exercise plan that takes into account diabetes management and overall health. By exercising safely and responsibly, you can manage conditions like diabetes and enjoy the benefits of physical activity,” Dr Kakooza says.

Remember to consult a health professional before starting or changing exercise routines, especially for vulnerable people.

Excessive exercise can lead to a variety of physical and mental health problems. Dr Ambose Asiimwe, a physiotherapist at Capital Care Medical Centre, notes that in many cases, people who exercise too much may lose weight in a very short period of time but they may also get injured, they experience chronic pain, and experience extreme fatigue and exhaustion.

“Some people may have mental illnesses such as anxiety, irritability, decreased immune function and increased illness, cardiovascular disease and heart muscle damage, osteoporosis and bone loss, hormonal imbalances and changes in the menstrual cycle, fertility problems and infertility. Sleep disturbances and insomnia, isolation and relationship problems can all be a result of over-exercising,” he warns.

Dr. Asiimwe emphasizes the importance of balance and listening to your body and how it responds to recovery after exercise. If you get sore muscles, you are always tired, then you need to stop and change your schedule accordingly.

If you find yourself exercising too much, stop and rest. Assess your body for areas of fatigue, pain, or injury and consult with a medical professional, physiotherapist, or certified exercise therapist to evaluate your condition.

“With the guidance of a professional, change your fitness goals to put balance and health before excessive exercise. Follow an exercise plan designed by your exercise instructor or physiotherapist and gradually return to exercise,” Dr. Asiimwe says.

When you’re ready, continue with a low, gentle exercise regimen that includes rest and active recovery, prioritizing self-care and focusing on nutrition, hydration, sleep, and stress management. of the mind to support overall health.

Remember, recovery and balance are key to long-term health and wellness. Be patient with yourself as you work to find a healthy balance and desire to achieve your fitness goals.

● If you do not have any major health condition, Dr Isaac Kakooza, president of the Uganda Association of Physiotherapy, recommends some general guidelines for exercise based on the FITT principle.

● When it comes to frequency, exercising three to five times a week is good. Light exercise such as slow walking is very light exercise, any activity that allows you to talk, but not sing, such as brisk walking or jogging is medium intensity while any activity that allows you to say only a few words before pausing, like a brisk run.

● If you do physical exercise, the recommended time to exercise can be from 20 to 60 minutes, and can be divided into 10 minutes. The time of strength training depends on the strength.