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Ways Your Fitness Routine Can Damage Your Health

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Fitness Routine

It’s not a secret that maintaining a fitness routine is a great decision for anyone who wants to live a healthy lifestyle. The Centers for Disease Control and Prevention notes that a well-rounded fitness routine improves overall physical health while simultaneously boosting cognition and mental performance.

Health experts generally suggest that most adults get about 2.5 hours of moderately intense physical activity each week. This can be easily accomplished in five 30-minute workouts.

And while working out can improve one’s chances of living a longer life, there are some dangers to over-exercising that should be considered. People can easily get caught up in overexertion as they push for improved performance and fitness goals. However, pushing through pain or ignoring symptoms without understanding the potential consequences may result in a variety of health and sports injuries.

An incorrect fitness routine can have negative impacts; however, there are ways to reduce or eliminate unfavorable results.

Exercising & Dehydration: A Dangerous Combination

Dehydration happens when a body loses more fluid (naturally or through exercise) than has been consumed.

Drinking enough water is a requirement for one’s safety as well as top performance while working out. This is because exercise increases one’s body temperature, which is then cooled by sweating. A body that is dehydrated loses its ability to cool itself. This, in turn, decreases one’s ability to perform, which translates to a reduction in the workout’s benefits.

Not enough water can cause light-headedness, cramping, and reduce the energy needed for a workout. Severe dehydration is quite serious and can potentially cause heat exhaustion, seizures, heat stroke, and death.

A fitness routine is a vital component for excellent health, and water is the fuel a body requires to reach its peak performance. Water is also important in supporting a healthy weight, digestion, and clearer skin, to name a few of the benefits.

Painful Workouts Can Cause Serious Harm or Injury

With tag lines like “no pain, no gain,” it is no surprise that many people mistakenly believe that it is beneficial to push through the pain when working out. Sure, there is a burn when squatting or general muscle soreness the day after a workout. These examples are what might be referred to as “good pain.” However, sharp or consistent pain is different and often leads to acute or recurring injuries.

Pain is the body’s signal that you have hit a limit. Pushing through pain can result in the aggravation of old injuries or the creation of new damage. These choices are counterproductive because an injury would force you to avoid working out until you heal.

The bottom line is that Good pain is a result when you have challenged yourself, and it typically appears as delayed muscle soreness. Bad pain results in injury, and deciding to work through the pain to reach your goals will likely make things worse. Listen to what your body is telling you in order to avoid damage.

Overexercising During The Day Could Be Keep You Up At Night

According to Johns Hopkins Center for Sleep, studies have shown significant evidence that exercise is beneficial to one’s ability to get a good night’s sleep. Exercise helps slow down brain waves during sleep, creating a deeper, more restful experience.

However, a debate continues among medical providers and other professionals about the optimal time to exercise in relation to when you go to bed. For some, too much exercise, especially late in the day, may lead to insomnia.

Working out potentially impacts sleep because of the following:

  • Exercise releases endorphins (the feel-good brain chemical), which may increase the brain’s activity level for a few hours in some individuals.
  • Exercise increases the body’s core temperature. Like taking a hot shower, exercise can wake some people up. An elevated body core temperature acts as a body clock signal that says it is time to be awake.

Everybody is different. Some people find there is no impact on their sleep patterns when they work out late in the day, while others find it makes it harder to fall or stay asleep. If you are having difficulty with your sleep, examine whether changes in the timing of your exercise have an effect.

Getting Sick A Lot? It Could Be Your Workout

Most medical professionals agree that a fitness routine is a great way to stay healthy. In fact, exercise has been shown to boost one’s immune system. However, it may be a surprise to learn that it is possible to over exercise. This becomes more likely if one forgets that resting between workouts is a crucial part of any fitness routine.

Symptoms of overstraining include the following:

  • A reduced performance level
  • Persistent fatigue
  • Mood swings, anxiety, or insomnia
  • Frequent overuse injuries

After a workout, one’s immunity function drops for a day or so, during which you are more susceptible to an illness or infection. This is why many elite athletes find they fight respiratory illnesses at peak training times. As such, if you find you are fighting an illness when exercising intensely, be sure to rest when needed so that you can allow your body to heal and re-nourish itself.

Moderation and Self Care is Key

Our bodies are designed to move, and exercise offers great benefits to overall health. In addition to losing weight, elevating moods, and sleeping better, exercise can help reduce the risk of many chronic conditions and disorders, like cancer or heart disease.

Like everything else in life, exercising to maintain physical and mental health requires balance. This means that you must be mindful of your body’s messages and signals. Take extra breaks if it feels like you have been over-training. Also look out for signs that you haven’t been supporting your exertion with adequate calories and water. With both hard work and self care, you can get further on your journey to optimal fitness.


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Salman Ahmad is a seasoned writer for CTN News, bringing a wealth of experience and expertise to the platform. With a knack for concise yet impactful storytelling, he crafts articles that captivate readers and provide valuable insights. Ahmad's writing style strikes a balance between casual and professional, making complex topics accessible without compromising depth.

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