How Much Exercise is Too Much?
Too much of a healthy thing can’t be bad, can it? The answer is yes! Even something like exercise can be unhealthy when you do it too frequently or in excess. Although physical activity helps prevent heart disease and aids at keeping you at a healthy weight, doing it too much has the opposite effect.
Recommendations
The recommendations for how much you should exercise vary based on your age. For instance, children between the ages of six and 17 should get physical activity each and every day. It’s recommended that a child gets at least one hour of exercise per day. A majority of a kid’s exercise should be aerobic such as a moderate-intensity activity like brisk walking. A vigorous-intensity activity like running should be one at least three days per week. Activities that strengthen bones and muscles should be done at least three days per week.
Adults between the ages of 18 and 64 need at least two hours and 30 minutes of moderate-intensity aerobic activity each week in addition to two or more days of muscle strengthening weekly. Adults may opt to get one hour and 15 minutes of vigorous-intensity aerobic activity every week with muscle strengthening on two days per week.
Adults 65 and older should get two hours and 30 minutes of moderate-intensity aerobic activity in addition to two or more days per week of muscle strengthening. Seniors may choose to do one hour and 15 minutes of vigorous-intensity activities in addition to muscle strengthening on two or more days per week.
How Much Is Too Much
No limits have been established regarding how much exercise is too much. It truly depends on the person how much physical activity is safe. The rule of thumb is to not over do it. When you feel tired or weak, take a break or stop for the day. Although a slight amount of pain is normal when completing endurance exercises, you shouldn’t be in a great deal of pain. This means you’re lifting too much or going for too long of a time. It’s best to give yourself time in between the days you complete strength training to give your body time for your muscles to recover. A personal trainer will be able to provide you with an estimate of how much physical activity is too much for you.
Consequences of Too Much Exercise
Consequences of too much exercise have the complete opposite of what a healthy exercise regimen can do for your body. For instance, exercising too much has a negative effect on your heart. It may lead to the structural remodeling of the heart and actually increase your risk of cardiovascular disease and heart attack. It affects the rest of your cardiovascular system by causing enlargement of your arteries. Your chances of anxiety and depression are greater as well. Not to mention, you’re at a greater risk of workout-related injuries to other parts of your body.
