By Darine Ammache, Clinical Psychologist

Why Do We Over-Exercise? Recognizing and Preventing Compulsive Exercise

Finding Balance in Over-Exercising

Over-exercising, or exercise addiction, is often a response to psychological or emotional struggles. While physical activity is generally beneficial, excessive exercise can signal underlying mental health concerns, such as anxiety, body image dissatisfaction, or a way to cope with emotions. Below, we explore why over-exercising occurs, how to recognize the signs, and steps to prevent it.

1- Mental Health Disorders and Perfectionism

Compulsive exercise is commonly associated with mental health issues such as anxiety disorders, depression, and obsessive-compulsive disorder (OCD). Individuals may exercise to alleviate anxiety or adhere to rigid workout routines driven by perfectionistic tendencies. These behaviors can provide temporary relief from anxiety or guilt but often lead to negative physical and emotional consequences. Research indicates a strong link between obsessive exercise behaviors and perfectionism, where individuals feel an intense need to maintain strict routines in order to gain a sense of control.

How to Recognize It:

• Feelings of anxiety or guilt when a workout is skipped.
• Strict, inflexible exercise routines, even when experiencing fatigue or injury.

Prevention:

• Seeking therapy or professional support to address underlying mental health issues.
• Practicing stress management techniques, such as mindfulness or breathing exercises, to manage anxiety without relying solely on exercise.

2- Body Image Issues and Eating Disorders

Over-exercising is often intertwined with body image dissatisfaction and eating disorders such as anorexia nervosa or bulimia nervosa. Individuals may use exercise as a method to control their body shape and weight, often to the detriment of their health. Studies show that up to 48% of individuals with eating disorders also engage in compulsive exercise. This form of over-exercise is usually driven by a desire to conform to unrealistic societal standards of beauty or fitness, which can worsen feelings of inadequacy or insecurity.

How to Recognize It:

• Exercising primarily to change or maintain appearance rather than for health.
• Feeling the need to burn off every calorie consumed through excessive exercise.

Prevention:

• Promote self-acceptance and body positivity, focusing on non-aesthetic benefits of exercise like improved mental health or energy levels.
• Engage in activities that are enjoyable, not just those that enhance appearance.

3- Exercise as Emotional Coping

For some, exercise becomes a way to manage difficult emotions such as stress, frustration, or sadness. This can function as a defense mechanism, where individuals use physical activity to distract themselves from uncomfortable emotional states. Psychologists note that just as emotional eating is a way to cope with feelings, over-exercising can serve a similar role, helping individuals avoid confronting emotional pain .

How to Recognize It:

• Using exercise to “vent” emotions like anger or sadness.
• Relying on exercise as a primary means of managing stress or emotional overwhelm.

Prevention:

• Developing alternative emotional coping mechanisms, such as journaling, meditation, or therapy.
• Identifying emotional triggers for excessive exercise and working through them with the help of mental health professionals.

4- Compensation and Control

Over-exercising can also stem from a desire to compensate for feelings of inadequacy or to regain control in life. Known as compensatory behavior, individuals may turn to exercise as a way to feel more competent or accomplished, especially if they feel out of control in other areas. This form of compulsive exercise can create an illusion of control and mastery but ultimately becomes detrimental to physical and mental health.

How to Recognize It:

• Exercising excessively to compensate for feelings of personal inadequacy or lack of control in life.
• Self-worth becoming tied solely to physical performance or appearance.

Prevention:

• Setting realistic exercise goals that prioritize well-being and balance over appearance or performance.
• Working on self-compassion and self-acceptance to reduce dependence on exercise as a sole measure of self-worth.

Preventing Over-Exercise

Recognizing why over-exercise happens is the first step toward prevention. Here are some key strategies for maintaining a healthy balance:

1. Encourage Healthy Exercise Goals: Focus on physical activity as a way to improve well-being and health rather than appearance or weight. Set realistic and enjoyable fitness goals that emphasize strength, endurance, and overall health.
2. Monitor Emotional Well-Being: Regular self-reflection or therapy can help identify if exercise is being used as a coping mechanism for emotional issues. Mindfulness, stress reduction practices, and alternative ways to manage emotions can provide balance.
3. Promote Balance and Rest: Emphasize the importance of variety and rest in exercise routines. Make sure to incorporate different activities and proper recovery to prevent burnout.
4. Seek Professional Support: When compulsive exercise or body image concerns become overwhelming, professional guidance, particularly Cognitive Behavioral Therapy (CBT), can help change negative thought patterns surrounding exercise.
5. Educate on Risks: Spreading awareness about the risks of over-exercise, such as injury, fatigue, and mental burnout, can help individuals make more informed choices about their fitness routines.

Over-exercising is often a response to deeper psychological and emotional issues, similar to emotional eating or other coping behaviors. It can act as a defense mechanism, a form of compensation, or an outlet for pent-up emotions. Preventing this behavior requires understanding the underlying causes, promoting healthier attitudes toward fitness, and addressing mental health needs. By recognizing the signs and seeking help, individuals can develop a more balanced and sustainable relationship with exercise and overall well-being.

References

Bratland-Sanda, S., & Sundgot-Borgen, J. (2013). “Symptoms of Eating Disorders, Musculoskeletal Injuries, and Training Volume in Female Elite Athletes.” Journal of Orthopaedic & Sports Physical Therapy, 43(1), 48-55. https://doi.org/10.2519/jospt.2013.4295

• This study discusses the relationship between eating disorders and compulsive exercise, particularly in elite athletes.

Davis, C., & Fox, J. (2008). “Compulsive Exercise as a Component of Eating Disorders.” Journal of Applied Sport Psychology, 20(2), 216-225. https://doi.org/10.1080/10413200801938448

• This article explores the role of exercise in eating disorders and the compulsive nature of this behavior.

Hausenblas, H. A., & Symons Downs, D. (2002). “Exercise Dependence: A Systematic Review.” Psychology of Sport and Exercise, 3(2), 89-123. https://doi.org/10.1016/S1469-0292(00)00015-7

• A comprehensive review of exercise dependence and its psychological roots, including anxiety and perfectionism.

Leone, J. E., & Sedory, E. J. (2012). “Exercise Dependence and the Role of Perfectionism in Athletes and Non-Athletes.” Journal of Sport & Exercise Psychology, 34(4), 401-420. https://doi.org/10.1123/jsep.34.4.401

• This article focuses on the connection between perfectionism, exercise dependence, and mental health in both athletes and non-athletes.

LePage, M. L., & Crowther, J. H. (2010). “The Effects of Exercise on Body Satisfaction and Affective Responses to Eating Among Women.” Psychology of Women Quarterly, 34(4), 463-472. https://doi.org/10.1111/j.1471-6402.2010.01597.x

• This study examines the psychological relationship between exercise, body satisfaction, and emotional regulation.

Szabo, A. (1995). “The Impact of Exercise Deprivation on Well-Being of Habitual Exercisers.” The Australian Journal of Science and Medicine in Sport, 27(3), 68-75.

• Research detailing how the deprivation of exercise affects emotional well-being, particularly in those with compulsive tendencies.

Treasure, J., Claudino, A. M., & Zucker, N. (2010). “Eating Disorders.” The Lancet, 375(9714), 583-593. https://doi.org/10.1016/S0140-6736(09)61748-7

• A review on eating disorders that includes information on the role of compulsive exercise in managing body weight and anxiety.