We can all agree that exercise is typically a good thing- it promotes physical strength, bone density, lowers the risk for developing certain illnesses and conditions. It can reduce stress, anxiety, and depressive symptoms, and is a fantastic way to connect with your physical body and have some fun.

But how do you know when exercise is harming rather than helping you?

The answer is not black-and-white, and the reality is that there is no “perfect” amount or type of exercise. Below you will find many helpful tips and ideas to inspire, inform, and guide you.

In your recovery from disordered eating and overexercise, you will likely have to experiment as you are rebuilding trust in your body and mind. Working with a professional experienced in these areas is highly recommended, and finding a practitioner who is a Health at Every Size (HAES) advocate and uses a non-diet approach is a huge bonus.

What is Compulsive Exercise?

If your workouts feel obsessive, urgent, or important beyond physical discomfort/pain, your relationships, or fatigue and illness- you are probably doing more harm than good to your body and mind. Compulsive exercise is excessive or extreme exercise that significantly interferes with your life. Oftentimes, compulsive exercise is related to injuries, chronic inflammation or soreness, and pronounced disconnection from your physical body.

Because we live in a culture that perpetuates the myth that weight loss equates happiness, love, and success (read: diet culture, also fitness culture), compulsive exercise and body image are inextricably connected. Read more about body image here.

Compulsive exercise (similar to overexercise and chronic overtraining) is a common behavior in individuals struggling with disordered eating and body image. Compulsive exercise is not a recognized clinical diagnosis in the DSM-5, however it can be an extremely dangerous problem, especially when coupled with the health risks of living with an eating disorder.

6 Warning Signs & Symptoms of Compulsive Exercise

1. You feel immense distress, guilt, panic, or obsession if you can’t workout as planned

2. Your workouts interfere with other aspects of your life

3. You use exercise to compensate for eating too much or “bad” foods; gives you permission to eat

4. Exercise is your primary way of coping with anxiety, stress, and uncomfortable emotions

5. You keep exercising through injuries, sickness, fatigue, insomnia; marked discomfort with inactivity or rest

6. Feeling as though you are never good enough, fast enough, or not pushing hard enough during exercise; overtraining

Potential Health Consequences of Compulsive Exercise

• Bone density loss, leading to weakening bones and increased risk for stress fractures, breaks, and other injuries

• Persistent fatigue and sluggishness that doesn’t seem to go away, even after a good night’s rest; mental fogginess

• Weakened immune system, leading to increased frequency of illness & upper respiratory infections

• Increased incidence of injuries, meaning that you get hurt more often, and may take longer to recover or heal

• For more info on this subject, click here.

Athletes and Compulsive Exercise

High school, college, and professional athletes are a special population that often experience intense pressure to win at all costs, and emphasis on body weight and shape can create a toxic combination. Athletic competition can also be a factor contributing to severe mental and physical stress. When these pressures are combined with the existing cultural emphasis on thinness, disordered eating and overtraining behaviors can take over.

In a study of Division 1 NCAA athletes, over one-third of female athletes reported attitudes and symptoms placing them at risk for anorexia nervosa. Though most athletes with eating disorders are female, male athletes are also at risk, and those competing in sports that tend to place an emphasis on the athlete’s diet, appearance, size, and weight requirements are especially vulnerable. Learn more about athletes and eating disorders, including tips for coaches, here.

The Female Athlete Triad

The 3 following symptoms make up a pervasive syndrome that effects female athletes:
1. disordered eating (dieting, low carb intake, or pursuing weight loss);
2. amenorrhea (loss of menstrual cycle); and
3. osteoporosis (severe bone loss due to overexercise and/or malnutrition).  

Each of these conditions is a grave medical concern, and together they create health risks that may be life threatening.  While any female athlete can develop the triad, adolescent girls are most at risk because of the active biological changes and growth spurts, peer and cultural pressures, and life transitions that occur with the adolescent years. Learn more here.

Are you doing too much? Overtraining Signs & Symptoms:

Overtraining is not allowing for recovery both physically and mentally due to overexercise.

• Loss of appetite, weight loss

• Chronic fatigue, workouts feel draining

• An increase in colds or infections

• Insomnia, inadequate sleep

• Lack of enthusiasm, psychological staleness, apathy

You don’t have to manage compulsive exercise alone.

Get Specialized Support

The ACED team is an inclusive group of specialized therapists and dietitians who can help you to heal so you can get back to living your life.

We’re here to help. Schedule your complimentary 15-20 minute phone consultation to find out if the ACED team could be a good fit for you. If you’re ready, we’ll match you with your dream team.

Legal disclaimer: The ACED team is comprised of mental health professionals licensed to practice in the state of Texas. Reading our blog does not create a therapist-client relationship between us. Our blog is designed for informational purposes only, and is not intended as a substitute for professional care. The contents of this blog should not be used to diagnose or treat illness of any kind, and before you rely on any information presented here you should consult with a trusted healthcare professional. If you are currently experiencing a mental health emergency please call 911 or the National Suicide Prevention Hotline at 1-800-273-8255.