Surprising side effects of too much exercise to know for better health

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Exercise is good for your body because it helps improve circulation, increases flexibility and mobility, and strengthens muscles and bones—all while lowering stress levels! But there are bad several side effects of too much exercise without giving your body adequate time to recover. Which can actually cause more harm than good by stressing out both the mind and body at once rather than just one or two parts at a time.

side effects of too much exercise
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There is always a limit to how much you exercise

Do you know that exercise has limits?

You can exercise too much.

For example, some people who struggle with eating disorders might start exercising excessively because they think this will help them lose weight.

However, if you get injured and can no longer work out at all due to your injuries from overworking yourself in the gym. Then this could set your recovery back months or even years! 

Exercise is not a cure-all for your health issues.

It’s important to keep in mind that while it can help with other aspects of your life, too much exercise won’t necessarily fix those issues or make them better or worse. I

If you have a mental health problem such as depression, anxiety, or eating disorders exercise may not be the best solution.

You may need to talk with other professionals like counselors and doctors. If these problems persist instead of trying to fix them on your own through exercise alone.

Low energy and poor sleep are often side effects of too much exercise

Low energy and poor sleep are side effects of over exercise
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Exercise is a great way to lose weight and get in shape, but it does require energy.

The more you work out, the better your body will look—and for the majority of people, how they look is important.

Unfortunately, exercising too much can be just as bad for you as not working out enough.

Overexercising leads to low energy levels, poor sleep patterns, and an unhealthy diet.

As with everything else in life, there is a limit to how much exercise you can safely do. Your body begins to suffer from a lack of rest and nutrition with too much exercise.

It’s important that we maintain a balance between exercise and rest. So that your body is able to recover properly after each session at the gym or on the field.


While there’s no evidence that too much exercise causes insomnia, it can make it worse.

Exercise can help you sleep more quickly, and staying active during the day enables you to relax at night.

But if you exercise too close to bedtime, your body will be revved up. And may have trouble settling down when it’s time for sleep.

If this is a problem for you, try doing your workout earlier in the day or on an empty stomach. You’ll also want to avoid exercising within 2 hours before bedtime. It raises core body temperature and prompts sweating. This can trigger your body and wake you up throughout the night due to discomfort or dehydration.

Finally, don’t forget about naps!

A short nap after a stressful day or right before bed will help get rid of stress and recharge your brain.

Aching muscles

If you’ve ever worked out and then felt achy, sore, and weak the day after your workout. This could be muscle damage or just normal soreness.

Muscle damage and soreness are causes of post-workout pain and weakness.

When you exercise, your muscles contract forcefully to produce force against your bones and muscles.

This causes microscopic tears in the muscle tissue itself. These tears are repaired as part of average muscle recovery following a workout

Bad moods and too much exercise

bad mood is often side effect of over exercise
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a bad mood can also be the reason for too much exercise

Exercise releases endorphins, which are chemicals that make you feel good.

When you exercise, your body releases these chemicals as a way of telling itself that everything is okay and it doesn’t need to worry anymore.

This feeling can last for hours after an exercise session and make you feel relaxed and happy. However, too much exercise causes the body to release too much endorphin at once, which can lead to negative side effects like depression or anxiety.

In some cases where people have taken large amounts of steroids in order to bulk up quickly. They’ve experienced symptoms similar to those caused by overworking their muscles: confusion, anger issues, and suicidal thoughts

Illnesses and inflammation

Inflammation often leads to chronic condition
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It can also cause you to get sick. When you exercise, your body releases cortisol, which is a stress hormone that suppresses your immune system and increases inflammation.

Over time, this can lead to chronic inflammation in the body which can make your body more susceptible to illnesses like colds, flu, and other viral infections.

So while it may seem like working out will help you fight off illness because of the boost in your energy levels and increased blood circulation.

But too much exercise actually makes it harder for your body to fight off infections by reducing your immunity!

Working out too much can actually make you sick

If you’re someone who exercises frequently, chances are you’ve experienced a few different types of exercise-related injuries.

If you're not careful about too many exercise-related injuries, then those injuries could turn into permanent health issues.

Excessively strenuous exercise can also lead to other health problems like dehydration and weight gain, which would hinder your ability to continue exercising.

Too much exercise may cause eating disorders

eating disorder can be caused by too much exercise
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There are a few ways that exercise can affect the development of eating disorders. Exercise can help prevent weight gain and maintain healthful body composition.

However, it can also be used to burn off calories and support an unhealthy weight loss goal, which may lead to an eating disorder.

In addition, people with eating disorders often use physical activity as a way to reach their goals for weight loss or muscle gain.

This can make it difficult for them to stop exercising once they start because doing so would mean giving up the very thing that gives their lives meaning: losing weight or gaining muscle at all costs. That can seriously impact health and fitness in multiple ways from injuries to reduced immunity and inflammation.

Exercising 5-7 hours per week at moderate-to-intense

5-7 hours per week of exercise is recommended
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The best way to get results is to exercise 5-7 hours per week at moderate-to-intense levels.

Exercising too much can lead to injury, loss of motivation, poor sleep, and feeling tired all the time.

In addition, it can cause pain, stress, and even depression!

Positive body image is more important for happiness

positive self image for happiness
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Having a positive body image is important for overall happiness and success.

A positve body image can help reduce stress and improve academic performance, both of which are key to your mental health.

If you’re working out too much, it’s worth considering whether it’s because you’re trying to change your appearance. I

f so, try taking some time off from the gym—you might find that once you get back into the swing of things again, you’ll naturally want to work out less often!

Too much exercise can cause burnout

too much exercise and burn out
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Too much exercise can cause injury and burnout, both of which can make it hard to achieve your goals. In fact, studies show that over-exercising is a common reason for giving up on fitness altogether.

Too much exercise is dangerous.

According to the American Heart Association (AHA), some people with heart conditions shouldn’t even run because they might have problems keeping their heart rate in a safe zone during intense workouts.

The AHA recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week. That’s about 30 minutes of brisk walking five days per week plus two or more strength training sessions per week that work all major muscle groups (legs, hips, and back; arms, shoulders, and chest).

If you’re trying to lose weight or maintain your weight, aim for 60–90 minutes of moderate to vigorous physical activity every day, advises the AHA website.

Some people have exercise bulimia

Exercise bulimia is a type of disorder. It’s characterized by compulsive exercise, even when injured.

People with exercise bulimia can also suffer from bulimia nervosa, anorexia nervosa, or other eating disorders.

Exercise bulimics often feel like they have to perform certain types of workouts or run certain distances in order to “earn” their meals or stay slim and fit.

This may cause them to do excessive exercise and risk injury due to overtraining.

For example, You eat one cookie and then run five miles in order to work off all those calories from that one cookie so that it doesn’t count toward your overall calorie intake for the day.

People who suffer from exercise bulimia tend to become obsessed with weight loss goals and will do anything possible in order not to gain weight—including abusing themselves physically by overexercising until they throw up again!


It’s true that exercise can be good for your mental health, but the opposite can be true as well. Too much exercise can lead to burnout, overuse injuries, and other physical health problems. If you’re exercising more than two hours a day or four times a week and you’re feeling exhausted, it’s time to take a break from the grind!

If you are prone to eating disorders, then working out may not be the best idea for your mental health.

I hope you like the blog post! Check more blog posts about exercise and health:

12 Strength training exercises to reduce stomach fat and build a ton of muscles

Why being physically fit makes you attractive?

How to use fitness apps to build healthy habits?

Top ways to lose 25-pound weight with physical activity.

By John Gurung

A former software developer who is now a blogging enthusiast. A true digital nomad.

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