Most of us have been taught since we were kids that exercise is one of the best habits for supporting a healthy lifestyle, and it’s true moving our bodies regularly has so many benefits! But like anything good, overdoing it may lead to some negative effects on both our mental and physical health. It’s important to be able to recognize the signs of exercise addiction to maintain a healthy balanced relationship with fitness. In this article, we are going to talk about the causes and warning signs of exercise addiction, the phases of exercise addiction, some risk factors, and treatment options to deal with exercise addiction.
Exercise addiction is more than just a commitment to staying fit, it’s a behavioral condition characterized by an uncontrollable urge to exercise that leads to negative effects physically, mentally, and even socially. Because exercise is taught as a positive habit with little to no mention of addiction being possible it can be hard to recognize when dedication to being fit & healthy crosses over into dependency. Even though exercise addiction is not a clinical diagnosis it has similar characteristics as other behavioral and substance addictions such as irritability, anxiety, and withdrawal symptoms from missing a workout. Over time, to achieve the same emotional effects, there is a need to increase workout intensity, mirroring patterns seen in other addictions. It’s important to understand the difference between a balanced approach to exercise supporting your physical and mental well-being vs. an exercise addiction that disrupts this balance. Assessing your relationship with fitness and knowing when to seek help is an important skill to foster a healthy and fulfilling life.
Unlike most other addictions, exercise addiction often starts with good intentions, like wanting to be healthier or live a longer life, but gradually turns into a compulsive behavior. Each individual dealing with an exercise addiction will have a unique path that leads them to addiction. Still, most can say it stemmed from some psychological, emotional, or social factor that pushed them to depend on exercise to regulate their stress levels, sense of self-worth, or mood. Below we describe a few causes of exercise addiction:
While exercising and moving our bodies is important for our overall health it’s also important to be able to recognize when fitness habits have turned from healthy to harmful. Below are some key indicators that may suggest an exercise addiction:
In the first phase of exercise addiction, the habit starts for health and fitness purposes or even pleasure. In this phase, there is a healthy balance between working out and other life activities, and exercise is enjoyable. Exercise is used positively to reduce stress, provide a sense of satisfaction, and enhance physical health.
As individuals become more dedicated, exercise becomes more structured, and skipping a workout may lead to feelings of guilt. You may start increasing workout frequency or intensity to improve your body image or relieve stress. In this phase, fitness goals are still manageable but they may start to overshadow other interests and responsibilities in your life.
At this stage, life begins to revolve around workout sessions. Daily routines and personal schedules are often planned around exercise rather than the other way around. Skipping sessions may cause agitation or stress and other areas of life, like work or relationships, take a back seat to physical activity.
In the final stage, exercise has completely taken over every aspect of your life disrupting personal, social, and professional responsibilities. You will find yourself working out despite being ill or tired. Exercise is no longer a positive habit instead, it negatively impacts your well-being, emotional & physical health, and overall quality of life.
Genetics is one factor that may play a role in how susceptible someone is to behavioral addictions, including exercise addiction. If you have certain genetic markers associated with impulse control and risk-taking behaviors you may be at a higher risk of developing exercise dependency. Additionally, if you have a family history of addiction or compulsive behaviors you may be at a higher risk for addictions like exercise addiction.
Body Image issues, low self-esteem, perfectionism, and obsessive-compulsive tendencies are psychological factors that are often associated with exercise addiction. Individuals with these traits tend to exercise to feel better about themselves and often obsess over achieving ideal physical results making it difficult to set healthy boundaries around exercise leading to addiction.
Various factors in our everyday environment may lead individuals down the path to exercise addiction. Examples include pressure from the media, peer pressure, excessive exercise normalization in some fitness communities, and daily stress from work or personal life. Individuals may find various ways to cope with environmental factors including exercise but over time create a pattern of dependency on exercise to achieve emotional stability or social validation.
One of the most effective treatments for behavioral addictions, such as exercise addiction, is Cognitive Behavioral Therapy or CBT. CBT is a type of psychotherapy that helps individuals identify negative thinking and teaches coping strategies for those thoughts. In the case of exercise addictions, CBT can teach individuals to recognize harmful thought patterns regarding their exercise habits learn techniques to balance their routing, and develop a healthier relationship with exercise.
Another effective treatment for addictions like exercise addiction is Motivational Interviewing or MI which is a counseling style that is patient-centered where counselors focus on empathy and change-talk. For someone with an exercise addiction, an MI approach would focus on talking about how exercise addiction is affecting their lives and what a healthy relationship with exercise would look like for them. By examining how their addiction impacts their lives and envisioning positive change MI can foster a strong desire for a healthy, balanced relationship with exercise.
With exercise, as with most life activities, it’s key to have a healthy relationship where it isn’t the main focus in life. Being able to recognize exercise addiction warning signs, like working out despite sickness or injury, anxiety or anger from skipping sessions, or prioritizing exercise over responsibilities, is essential in maintaining that healthy relationship. Fitness should bring you joy, help you stay healthy, and should complement your life, not be the dominating aspect of your life. Create balance by listening to your body's signs that you need to rest and ensuring that your workout fits within your routine without compromising other priorities. Seek help from a professional if you feel like you are dealing with an exercise addiction or resonate with any of the signs related to exercise addiction. The right therapist or counselor can provide understanding, support, and strategies for regaining control of your relationship with exercise.
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