Over-exercising is NOT a good thing…are you doing it?

Exercise, breaking bones, gut health, and over-exercising. We’re covering it all today!

Physical activity, more specifically, exercise, plays a huge role in gut health. It’s my own opinion based on my own experience, working with hundreds of clients, and reading the science: I don’t think you can be healthy and not exercise. 

I know, it’s a bold statement, but it’s one I firmly believe.

And you certainly can’t have a healthy gut without exercising. 

There are so many health benefits to being physically active including decreased risk of chronic disease, reduced inflammation, weight loss, improved bone and joint health, increased flexibility, increased lung capacity, decreased stress, increased quality sleep, and I could go on and on. 

Physical activity strengthens your gut by keeping things moving along your digestive tract, reducing overall inflammation, and helping to get more oxygen into your body. A happy gut is a gut whose owner exercises. 

Humans were not designed to sit at a desk all day staring at a computer. And they certainly weren’t designed to then go from said desk to a dark basement and play video games all night. 

We were designed to be out under the sun! Playing in the dirt and getting sweaty. We were designed to work. 

Because our lifestyles have become so sedentary, we need to make an effort to move more. 

And let me tell you, even if you have a physical job, you still need to be exercising. Whaaat???

I hear it all the time, “I don’t need to exercise because I’m on my feet all day at work.” First of all, okay great, being on your feet is better than sitting all day. And second, that doesn’t count.

#truthbomb

Nope, that activity doesn’t count. At least not as exercise. It counts as movement, but not as exercise. 

What’s the difference? Movement is just that, moving. Exercise is moving with intention, usually to break a sweat. Exercise is how you condition your heart to be strong and keep you alive. It’s how you build muscle. And it’s how you reduce stress, get restful sleep, and reduce your risk for many chronic diseases.

Exercise also triggers your body to rebuild both bone and muscle.

Exercise is intentional.

You need to go above and beyond what you typically do.

Think about it. Think of people who work super physical jobs. Do you think their jobs are helping them reduce the risk of disease? 

Probably not because it’s something they do every day. Their bodies are used to it. Intentional exercise gets your body out of the comfy zone and pushes it. It puts stress on your body. That’s a good kind of stress. That’s the stress that causes your bones to break down so they can be built up stronger. And that’s the stress that causes your muscles to tear so your body can put them back together, only stronger this time! (I know, it sounds gruesome, but it’s a totally normal and completely necessary thing!!)

So, if you are not getting much movement during your days, start there. Just move. But if you are moving but not intentionally exercising, start there. 

When we look at the role physical activity plays in gut health, it becomes really clear. Exercise makes your gut happy But, over-exercising can be a real problem for those with substantial gut damage, adrenal fatigue, or some other conditions. But overall, we just need to move more.

Let’s talk about over-exercising for a sec…

Over-exercising is not a good thing. If you think you may be over-exercising, talk to your practitioner about it and come up with a plan. That doesn’t get you off the hook for exercising. But it may require a change in your training program. 

What does over-exercising feel like? 

A few clues that you may be over-exercising are if you feel like crap after your workout, are so sore that it hurts to do regular tasks during the day, or if your anxiety/depression/digestive symptoms feel worse after your workout.

If exercising makes you bloated, there’s a good chance you may be over-exercising.

One of my former clients was going to an aerobics class 6 days a week and felt totally fried afterward. She felt nauseous and just wanted to take a nap.

Exercise should give you energy, you may be physically tired because you worked your body hard, but you shouldn’t feel like you need a nap. 

What did we do?

I backed off her aerobic classes and instead recommended yoga and walking, something a bit more gentle. Along with cleaning up her diet and reducing her stress, she felt amazing with her new workout program!

It’s perfectly normal to feel a bit sore after a workout. But there is a difference between “normal” sore and too sore. We won’t get into the science of that today but just know there is a difference. 

When you over-exercise, you are more prone to injury, poor sleep, other medical conditions, and, you guessed it, exacerbated digestive issues. 

If you feel any of these things or are suspecting over-exercising may be causing some of your digestive woes, ease off. This likely means adding another rest day to your routine or switching out cardio for something more gentle like walking or yoga.

Recently, I was talking to a yoga instructor and she said that restorative yoga or yin yoga is a great way to balance intense workouts. So if you do a lot of cardio or strength training, you may see some benefits to your performance in the gym and your mental health if you add in a restorative yoga class or some extra stretching and foam rolling. 

Did you know that I also help my clients with their exercise programs? Yep! But, because I’m not a personal trainer, I call in the big guns for some help!

As part of my coaching program, you get a free consultation with a certified personal trainer who will get you inspired and pumped to up your game! They’re the best! (Yes, my trainer is one of them and you know I only hire the best!)

If all that doesn’t get you motivated to put your workout routine under a microscope, I have something that will get you super pumped! Keep reading!

On Tuesday, November 7th, 2023, I’m bringing in a fitness coach to host a FREE workshop for the Full Bloom Acres family. It’s going to be legendary! Molly is amazing and she helps her clients do quick and effective workouts at home using minimal equipment that won’t hurt your joints. It’s called “sustainable fitness” and she’s sharing it all during this upcoming workshop!

You have to be part of the Full Bloom Acres tribe to attend. Click the button to join us!