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Recognize Signs That You're Over-Exercising

Exercise is one of the most important things for a healthy body. Exercising regularly can increase stamina and body fitness. In addition, exercise can also prevent diseases such as stroke, diabetes, hypertension, and others. Exercise can also reduce stress and improve mood.

However, what if we exercise too much? Is it better or worse for health? As explained earlier, regular exercise is good for your health. On the other hand, too much exercise can actually have a bad effect on the body such as fatigue, muscle aches, or back pain.

To have a strong and healthy body, it does require having energy that may slightly exceed our limits. However, you also need to rest to restore your body.

Then how do we know that our body has been exercising excessively?

Signs of the Body When Exercising Too Much

For now, there are no criteria on how much exercise is called excessive. However, you can see it from some of the signs your body shows when you exercise too much. Some of these signs include:

  • Difficulty concentrating
  • Heart beats fast even when you're not exercising
  • Menstrual disorders
  • Drastic weight loss
  • Often feel tired
  • Frequent injuries
  • Feeling unwell
  • Mood swings
  • Difficulty sleeping, etc.

As previously explained, excessive exercise in the short term can cause several complaints such as muscle and back pain, or fatigue. In addition, there are several complaints that need to be watched out for because they can even cause death.

Negative effects of over-exercising

As for some of the negative effects of over-exercising:

  1. Heart Damage (Cardiotoxicity)
    Over-exercising can increase the risk of developing cardiotoxicity. Cardiotoxicity is a condition where there is damage to the heart muscle. This condition is caused by the release of chemicals that prevent your heart from pumping blood around your body.

    In addition, over-exercising can also cause arrhythmias or heart rhythm disturbances. This is because over-exercising makes the body exert more energy to trigger the body to produce adrenaline and cortisol. Adrenaline and cortisol are hormones that increase blood flow and make the heart beat fast.

    According to research, people who already have a history of heart disease are advised not to do excessive activity because this will have a negative impact on heart health.
  2. Kidney Disorders
    Excess exercise can also cause kidney problems or commonly known as rhabdomyolysis. This condition occurs when the muscle is damaged, releasing the pigment myoglobin from the muscle into the bloodstream.

    This kidney disorder can certainly cause several problems, such as weakness, muscle pain, and cause the color of urine to become brownish. In addition, if there is a more severe condition, you can be at risk for kidney failure. This is because the filtering structure in the kidneys is blocked by substances that come from muscle damage.
  3. Muscle Ache
    Over-exercising can also cause muscle soreness. This muscle pain certainly makes joints, bones, and some other body parts feel sore. Of course you need to be careful, because if you leave it untreated it is feared that it will cause injury to other body parts. Thus, make sure you take a break to make your body recover.

How to Not Over-Exercise

We really need to keep our bodies healthy and fit, and one way to do this is by exercising; however, over-exercising will actually make your body sick.

In order to maintain your body’s health, you need to do the following things in addition to exercising:

  • Eat nutritious food and enough calories
  • Drink enough water
  • Get enough rest and sleep 8-9 hours every night
  • Reduce training load
  • Avoid exercising in very hot or cold places
  • When the body is showing unhealthy symptoms, take a break from exercising for about a week to rest

Everyone wants a healthy body, so you must recognize the capacity of your own body. No one else can know the condition of your body as well as you. You can balance exercise by doing other things that can keep your body healthy and fit.

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