Common Symptoms of Exercising Too Much
- Insomnia
- Fatigue
- Inability to complete workouts
- Loss of appetite
- Lack of energy
- Elevated morning pulse
Health Recommendations by U.S. Department of Health and Human Services (HHS)
For adults ages 18 to 64:
- 150 minutes of moderate aerobic activity per week
- 75 minutes of vigorous aerobic activity per week
- Balance and muscular strength workouts at least twice per week
Risks of Overexercising
- Elevated stress hormones leading to inflammation and health conditions
- Fatigue, depression, anxiety, and adrenal fatigue from intense physical activity
Identifying Excessive Exercise
- Decreased performance
- Need for longer rest periods
- Always feeling exhausted instead of energized
- Mood swings or irritability
Exercise Guidelines and Risks
- Exercise 30-45 minutes daily, 5 days a week
- Balance exercise with rest for optimal health
- Signs of overtraining include exhaustion, soreness, decreased performance, and appetite changes
Moderate Exercise Benefits
- Moderate exercise has more long-term benefits than excessive, intense exercise
- Rest is essential for muscle recovery
Wellness Recommendations
- 150-300 minutes of exercise weekly with rest days is sufficient
- Consult a doctor for any exercise-related concerns
Risk of Cardiac Arrhythmias
- Older athletes with extreme physical fitness may have increased risk, especially with an enlarged left atrium.