EXERCISING: OPTIMAL AMOUNTS

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EXERCISING: OPTIMAL AMOUNTS





 How much exercise is “too much”? There is no neat answer, but research provides clear boundaries and warning signs.

How Much Is Healthy?

Exercise is one of the best things you can do for your health—no surprise. Most experts suggest at least 150 minutes of moderate or 75 minutes of vigorous activity weekly. But what happens if you go way beyond that?

Doing a lot more than the minimum is usually safe for healthy people. Significant studies show that even if you’re getting up to ten times the recommended amount of exercise, you’re still seeing benefits, like a lower risk of dying from any cause, and not much evidence of harm. For example, a primary pooled analysis found that the mortality benefits of exercise level off after about three to five times the recommended minimum, but the risks don’t go up until you hit extremely high levels (think: more than ten times the minimum). JAMA Internal Medicine, British Journal of Sports Medicine.

When Exercise Goes Too Far

That said, it is possible to overdo it. Overtraining syndrome can sneak up on anyone pushing their body too hard, especially endurance athletes. If you notice you’re always tired, your performance drops, your mood tanks, or your hormones seem out of whack, you might be overtraining. This can also affect your immune system and make you more prone to injuries (Journal of Endocrinological Investigation, Sports Health).

There’s also exercise addiction, which is less common but accurate. That’s when someone feels compelled to work out even when it’s causing problems, like injuries, skipping out on work or relationships, or feeling anxious if they miss a workout. This is more likely if you’re involved in particular sports or already have traits that make addiction more likely (Addictive Behaviors, BMJ).

Physical Risks of Extreme Exercise

For most people, even a lot of exercise is safe. But suppose you’re training for ultra-endurance events (like running ultramarathons or spending hours daily pounding the pavement). In that case, there’s a small risk of heart issues, like atrial fibrillation or heart scarring, especially if you have a genetic predisposition (Journal of Atrial Fibrillation). These problems are rare and mostly appear in people doing extreme, long-term endurance training.

The Bottom Line

For the vast majority, exercise—even well above the guidelines- is safe and healthy. Problems usually start when you ignore pain, feel constantly wiped out, or let exercise take over your life. The key is listening to your body, taking rest days, and getting help if you notice signs of overtraining or emotional distress.

In short, Most people aren’t at risk of overdoing it. But if you’re pushing into the extreme, balance matters. Recovery is as important as effort, so don’t forget to give yourself a break. (Missouri Medicine, British Journal of Sports Medicine, JAMA Internal Medicine)

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