Did you know? Over-exercising leads to health problems!Â
Many might have been astonished by this fact. Before taking the title as a reason to spend hours binge-watching, know that an inactive lifestyle leads to a plethora of diseases. Researchers say that over-exercising leads to health problems and may be bad for the heart. Read to learn more.
Over-exercising leads to health problems
Some of the drastic effects of over-exercising are as follows:
- Needing longer periods of rest
2. Feeling tired
3. Being depressed
4. Having mood swings/irritability
5. Having trouble sleeping
6. Feeling sore muscles or heavy limbs
7. Getting overuse injuries
Over-exercise vs. No exerciseÂ
Exercise promotes massive heart health benefits. Lack of exercise leads to heart disease. Exercise can trigger arrhythmia, for a small minority who have underlying problems.
Dr. Singh adds that prolonged grueling exercise increases the risk of atrial fibrillation. However, the long-term risk of this is small in regard to inactivity.
- Increased strength,
2. Helps lower blood pressure,
3. Better sleep,
4. Memory,
5. Lowers risk of weight gain,
6. depression & dementia, etc.
Whereas an inactive lifestyle leads to
- Obesity,
2. Heart diseases,
3. High blood pressure,
4. High cholesterol,
5. Stroke, etc.
Although over-exercise is concerning in the long run; exercising is far better than being inactive.
What’s the minimum amount of physical activity to live a healthier life?
It is recommended that a minimum of 150 minutes of moderate physical activity per week, for individuals doing any exercise. Otherwise, 75 minutes a week of vigorous-intensity or aerobic activity is suggested.
Moderate exercises include activities such as walking, hiking, golfing, home exercises, gardening, jogging, and swimming. These exercises, leave you free to talk while you are active.
Vigorous-intensity activities include running, biking, swimming, exercise, dance classes, and strenuous sports.
In case of having any symptoms, check with your doctor before starting/changing an exercise regimen. Athletes who have new symptoms or a diagnosis; should be assessed by a sports cardiologist.​
Risks of over-exercising:
Researchers noted that people who over-exercise, more than required for many years, are likely to develop coronary artery calcification (CAC).
CAC is measured using CT scans, indicating calcium-containing plaques are present in the arteries of the heart.
The research included almost 3,200 people. Researchers followed them for 25 years, starting when they were young adults. The participants were divided into three groups: those who met the exercise guidelines, those who fell below, and those who overextended it.
People who over-exercised – 450 minutes a week of moderate activity; had a 27 percent higher risk of developing CAC during the study period.Â
The research highlighted the advantages of regular exercise. People who exercised less than needed are likely to have high blood pressure and type 2 diabetes in middle age.
Relation between heart health and extreme exercise
People who follow different varieties of exercises keep on pushing the limits of their physical capabilities. They over-exercise to the point of exhaustion, dehydration, and pain. This results in hospitalization.
Dr. Singh states that over-exercise strains the cardiovascular system. The research was conducted on marathon runners. Their blood samples contained biomarkers related to heart damage.Â
These indicators disappear by themselves. In case of repeated extreme physical stress, the temporary damage leads to remodeling of the heart. Research proves that high-intensity exercise increases the risk of sudden cardiac arrest. Especially in individuals with underlying cardiac disease. There might also be the risk of heart rhythm disorders.
Other studies on over-exercise
In the Copenhagen City Heart Study, moderate & strenuous joggers had a threefold & nine times higher risk of dying early respectively; compared to light joggers.Â
The Million Women Study concluded that women who did intense activity daily; had a higher risk of: heart disease, stroke, or a blood clot breaking free in the blood, compared to moderate exercisers.
Does it mean extreme exercises are all bad?
Not all research shows extreme exercise is bad for the health.
In Swedish of almost 74,000 non-elite long-distance cross-country skiers, those who had finished more races had a lower risk of dying early.
Another study found that the arteries of male ultradistance runners have larger diameters.Â
Bonus tip
For all the sincere exercisers who love to push themselves; this study is another reason to put extra effort into taking care of your heart. This includes eating a healthy diet, giving up smoking, and managing stress. Â
Conclusion
Rather than taking this as a reason to slack off. Let’s take time to learn more about the healthy levels of exercise. Being mindful of health is important by exercising regularly and by eating a balanced diet. Although over-exercising leads to health problems, the required amount of exercise makes us healthier. If you have any doubts have a symptom while exercising; Do visit your Physician.
- Over-exercising leads to health problems - May 21, 2022
