Are you addicted to exercise? Here's what you should know
Exercise, in general, is celebrated as a good thing. The myriad of benefits to our health are hard to ignore, and I am not exaggerating when I say that regular movement got me through quarantine (or, I suppose I should say, is still getting me through quarantine). Something I have been thinking about a lot lately, though, is how rarely we talk about a relationship with exercise gone awry.
We celebrate when people start working out. In the Peloton Facebook groups I’m in, members cheer each other on for completing two, three, even four rides a day. We admire the yogis that can withstand 90 minute heated classes every day after work. We celebrate the runner training for half marathons, then full marathons, then ultras. Something that we don’t talk enough about, and don’t have much structure around, is recognizing when we are over-exercising. Or when our relationship with exercise has wandered into an addiction.
As an athlete, I’ve had my own ups and downs with this. It took me years after graduating college to accept workouts less than two hours long. It even took longer than I’d like to admit to let go of the mindset of “two-a-days” leftover from training. I catch myself placing arbitrary rules or goals (“I have to do 5 yoga classes this week, I have to go on 3 5 mile runes”) around exercise in my weekly calendar. This isn’t unique just to me, either. Most fitness programs and studios have challenges that encourage students to go on 14 to 30-day streaks without off days for epic prizes. We cheer on our friends when they start taking regular runs on their lunch breaks. We applaud discipline in the people that get up before dawn to get their sweat on.
Don’t get me wrong, I adore fitness. I love movement. I am thrilled to see so many people challenging themselves, getting stronger, and crushing goals. However, I think we need to have more discussion (and awareness!) surrounding over-exercising and the greater impact that it can have on our physical and mental health.
Jessica Mazzucco, NYC area certified fitness trainer and founder of The Glute Recruit, is an expert on helping women cultivate a positive (and productive!) relationship with exercise. We chatted a bit this week about the core of exercise addiction, what you should be on the lookout for, and how to make positive changes. Her no-BS approach to fitness for women is a breath of fresh air. Enjoy!
So many women use exercise as a stress reliever or hobby. How can you tell when that has shifted into an exercise addiction? What are the warning signs of exercise addiction in women?
Exercise has an abundance of health benefits and has been known to relieve stress and improve mood, but too much exercise can yield negative consequences. You may have shifted into an exercise addiction if you feel extremely guilty, angry, depressed, or anxious if you miss or don’t complete an exercise session, even if you have been consistent the entire rest of the week. This also sometimes leads to a great deal of stress about weight gain or body changes. Sometimes, people may even restrict meals and exercise longer the next day if they feel anxious about not being able to exercise. If you are working out when you are exhausted, sick, or injured, this may also be a sign of unhealthy workout habits. Shifting your schedule and isolating yourself from friends and family is an indication as well. For example, if you are habitually canceling plans with friends or loved ones to spend more time at the gym, this could be a warning sign of exercise addiction. If your happiness seems to only seems to stem from working out and the results you are seeing, this could also be indicative of exercise addiction.
Once you realize you have an exercise addiction, what are the best steps to move forward?
Reaching out to a therapist or mental health professional, especially one specializing in behavioral addictions, can be a good first step. They can inform you on nutrition education, use cognitive behavioral therapy to help you recognize your negative thoughts and challenge them, and help you think about your self-esteem and body image concerns to acquire a healthier body image. Make sure to treat any injuries that may have formed from over-exercising. Exercise addiction may also be a sign of an eating disorder; it could be helpful to discuss this possibility with your doctor.
How do you balance an exercise addiction with healthy regular movement? Essentially, how do you acknowledge that you have an addiction and work through it without becoming a couch potato or no longer working out?
To acknowledge exercise addiction, you need to see if exercising is having a significant impact on your physical health (such as recurring injuries), social life (social isolation), and mental health (anxiety, depression), among other aspects of your life. Once you have acknowledged that you have an addiction, make sure to take some days off to allow your body to rest between workouts. Be open to learning new techniques on transforming your overall point of view on exercise. Revise your workout schedule and avoid going to the gym every-day. Try other healing activities such as journaling, drawing, meditation, cooking, or listening to music to take your attention away from exercising.
About Jessica
Jessica Mazzucco is an NYC area certified fitness trainer and founder of The Glute Recruit® A native New Yorker, she graduated from SUNY Plattsburgh with a Bachelor's Degree in Psychology and a Master's Degree in Social Work from Adelphi University. The latter enables her to use skills of therapeutic communication and client centeredness to help her clients transition through change. Jessica has over 7 years of experience in the fitness industry and a multitude of diverse fitness certifications. You can learn more about her on her website.