Exercise — Can You Get Too Much?

By Cindy Williams, RN

Coordinator, Health Ministries

The evidence that a physically active lifestyle has many health benefits is quite clear and hard to dispute. Every system of the body works better when we get regular exercise. But can you get too much exercise? 

The answer is yes. While we do need to push ourselves beyond our comfort zone to get physically stronger, our bodies also need rest. Pushing too hard and for too long can result in excessive muscle soreness, overuse injuries, fatigue, loss of motivation, depression and anxiety, and, perhaps, getting more colds.

There have been some studies that say that athletes who train and participate in marathons and other endurance races experience a temporary suppression of their immune system – a window of time in which they are more likely to get sick if they are exposed to pathogens. In 2018 researchers published a review of the evidence for this and asked some valid questions. Their conclusion is that exercise itself does not increase the risk of opportunistic infections in athletes. They believe that the slightly higher incidence of upper respiratory infections in elite athletes is more likely because of stress, lack of sleep, or being in crowds of people. They also agreed with other researchers that exercise enhances immune response to pathogens and may delay immunologic aging.

Balance is so important in our lifestyle. Too little and too much are harmful. Take this into consideration as you plan your exercise program. Give major muscle groups a twenty-four-hour break when you do strength training. Use the alternate days for aerobic exercise. Walking is the one form of exercise that you can do every day your entire life. Enjoy a walk outdoors as spring makes its entrance!

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5911985/

https://medlineplus.gov/ency/patientinstructions/000807.htm#:~:text=Health%20experts%20recommend%20moderate%2Dintensity,back%20off%20for%20a%20bit.

This article is part of a continuing series of health during these COVID times. For other articles, please see www.uccsda.org/healthministries.

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