A 2023 study published by the Institute of Youth Research Malaysia found that 52% of Malaysians engaged in sports, exercise, and recreation at least once a month. However, the same study also revealed that 11.8% are actively engaged, 68.8% are moderately active, and 19.4% are less active based on World Health Organization (WHO) guidelines.

In an age where fitness is often idolised, the mantra “the more, the better” can seem compelling. However, while regular physical activity is crucial for health and well-being, excessive exercise can lead to many detrimental consequences.

Let’s discuss this in more detail in this article.

What is Over-Exercising?

Over-exercising, also known as overtraining, occurs when the volume or intensity of exercise exceeds the body’s capacity to recover. This imbalance between training and recovery can disrupt physiological processes and lead to negative effects. It is important to recognise that over-exercising is not solely determined by the number of hours spent exercising; individual factors such as age, fitness level, genetics, and overall health also play a significant role.

People suffering from over-exercise syndrome undergo several physical and mental side effects. Some of the key long-term over-exercise side effects have been discussed below.

The Physical Toll of Over-Exercising

Over-exercising can have varied physical effects such as:

• Musculoskeletal problems: Over-exercising can place excessive stress on muscles, tendons, ligaments, and joints, increasing the risk of overuse injuries such as tendinitis, stress fractures, and muscle strains. These injuries can cause chronic pain, limit mobility, and hinder future exercise endeavours.
• Hormonal imbalances: Excessive exercise can disrupt the delicate balance of hormones in the body. It can lead to decreased levels of testosterone, essential for muscle growth and repair, and increased cortisol levels, a stress hormone that can break down muscle tissue and suppress immune function. In women, over-exercising can cause irregular menstrual cycles or even amenorrhoea (absence of periods).
• Cardiovascular issues: While moderate exercise is beneficial for heart health, prolonged, high-intensity exercise has been associated with an increased risk of certain cardiovascular problems. Studies have suggested potential links to atrial fibrillation (an irregular heartbeat) and, in some cases, damage to heart tissue also forms one of the over-exercise side effects on the heart.
• Weakened immune system: Over-exercising can compromise the immune system, making individuals more susceptible to infections such as colds and flu. This occurs due to the body’s resources being depleted, leaving it less able to fight off pathogens.
• Chronic fatigue: Persistent fatigue is a hallmark symptom of overtraining. It goes beyond the typical tiredness experienced after a workout and can significantly impact daily functioning, making it difficult to concentrate, work, or engage in social activities.
• Gastrointestinal problems: Some individuals who over-exercise may experience gastrointestinal issues such as nausea, vomiting, diarrhoea, and abdominal cramps. These problems can be attributed to the redistribution of blood flow away from the digestive system during intense exercise.

The Mental and Emotional Repercussions

The impact of over-exercising extends beyond the physical realm, often taking a significant toll on mental and emotional well-being.

• Mood disturbances: Over-exercising can lead to mood swings, irritability, anxiety, and depression. The hormonal imbalances and chronic stress associated with overtraining can disrupt neurotransmitter function in the brain, affecting emotional regulation.
• Sleep disturbances: While moderate exercise can promote restful sleep, excessive exercise can interfere with sleep patterns, leading to insomnia or poor-quality sleep. This can further exacerbate fatigue, mood disturbances, and cognitive impairment.
• Reduced motivation and burnout: Initially, exercise can be a source of enjoyment and motivation. However, when it becomes excessive, it can lead to burnout, characterised by a loss of interest in once-pleasurable activities. This can create a negative association with exercise, making it difficult to maintain a healthy lifestyle.
• Exercise addiction: In some cases, over-exercising can develop into a behavioural addiction. Individuals with exercise addiction may feel compelled to exercise excessively, even when they are injured or ill, and may experience withdrawal symptoms, such as anxiety and irritability if they are unable to exercise.
• Eating disorders: Over-exercising is frequently associated with eating disorders, such as anorexia nervosa and bulimia nervosa. In these cases, excessive exercise is often used as a means of controlling weight or body shape, and it can have devastating consequences for both physical and mental health.

Recognising the Signs of Over-Exercising

So, how do you understand if you’re over-exercising? Identifying over-exercising can be challenging, as many people are accustomed to pushing themselves hard in their workouts. However, several key signs and symptoms may indicate that you are overdoing it:

• Persistent muscle soreness that lasts for an extended period
• Chronic fatigue and low energy levels
• Decline in athletic performance despite increased training
• Increased frequency of injuries or illnesses
• Sleep disturbances, such as insomnia or restless sleep
• Elevated resting heart rate
• Loss of appetite or changes in eating patterns
• Mood swings, irritability, anxiety, or depression
• Decreased motivation or enjoyment of exercise
• Feeling compelled to exercise, even when injured or ill
• Social withdrawal or neglecting other responsibilities to exercise

If you experience several of these symptoms, it is crucial to take a step back and reassess your exercise routine.

Finding a Healthy Balance

The key to reaping the benefits of exercise without succumbing to its dangers lies in finding a healthy balance. Here are some practical tips to help you achieve this:

• Listen to your body: Pay attention to your body’s signals. If you are feeling pain, fatigue, or unwell, take a rest day or reduce the intensity of your workout.
• Include rest days: Schedule regular rest days into your exercise routine to allow your body time to recover and repair.
• Vary your workouts: Avoid performing the same exercises day after day. Varying your workouts can help to prevent overuse injuries and reduce the risk of burnout.
• Prioritise proper nutrition: Fuel your body with a balanced diet that provides adequate calories, protein, carbohydrates, and healthy fats. Proper nutrition is essential for recovery and overall health.
• Stay hydrated: Drink plenty of water before, during, and after exercise to prevent dehydration, which can impair performance and increase the risk of injury.
• Get enough sleep: Aim for 7-9 hours of quality sleep per night. Sleep is crucial for physical and mental recovery.
• Manage stress: Chronic stress can exacerbate the negative effects of over-exercising. Practice stress-management techniques such as meditation, yoga, or deep breathing exercises.
• Seek professional guidance: If you are unsure about how to create a balanced exercise routine, consult with a qualified fitness professional or healthcare provider. They can help you to develop a plan that is tailored to your individual needs and fitness level.

Sources:

• https://medlineplus.gov/ency/patientinstructions
• https://www.signos.com/blog/dangers-of-over-exercising
• https://www.mind.org.uk/information-support/tips-for-everyday-living/physical-activity-exercise-and-mental-health/over-exercising-and-exercise-addiction/
• https://www.iyres.gov.my/images/penerbitan/Facts [PDF]