Though getting motivated to start exercising is a challenge for many, the bigger challenge is to take a day off from your exercising schedule, for those who are addicted to it. Our body needs a good amount of rest to combat several challenges and to be ready for daily wear and tear. There’s a thin line of difference between exercising and over exercising.
The tips below can help you to decipher on which side of the line are you so that you take the right steps for a better and a healthy future:
You feel more tired than rejuvenated: One of the main reasons for working out apart from keeping you fit, is that it leaves you energized to tackle the twists and turns of a hectic schedule. However, if after exercising you feel extremely tired all day long, then maybe you need to reassess and redesign your exercising schedule to suit your body needs. Also if you are always in an irritable mood then there are chances that your body is worn out by over exercising and needs some rest.
Less or no sleep at all: If you feel like a sleepy head throughout the day, or do not get any sleep if even after a hectic and tiring schedule, chances are that it is due to you over exercising.
Hormonal imbalances: Hormonal imbalances are one of the major side-effects of over exercising. If you are falling sick often or if your periods are becoming irregular, then take a note of your exercise routine. While exercising in a healthy manner helps you to maintain a healthy and strong immune system, over exercising disrupts it all, leading to excess fatigue and weakened immune system.
Feeling ‘blue’: Although exercises are known to release hormones that makes you feel, good, fresh and energized throughout the day, over doing it weakens you leaving you moody, blue and completely unmotivated.
Slow recovery: If on a regular basis you are doing a high intensity workout without giving your body the much need break then, your body will recover on a slow pace if and when your body encounters an injury or when the internal immune system slows down. If you don’t allow your body to fully recuperate and rebuild, your efforts will not pay any good deeds, especially if you’re exercising to get healthy and a toned body.
Here is a summary of the guidelines for children and adolescents, adults, and older adults:
Children and Adolescents:
Get at least 1 hour or more a day of physical activity in age-appropriate activities. Spend most of that hour in moderate- or vigorous–intensity aerobic activities. Make sure to get vigorous-intensity aerobic activity on at least three days of the week, and include muscle-strengthening and bone strengthening activities on at least three days of the week. (Read more about muscle strengthening activities.)
Get a minimum of 2-1/2 hours per week of moderate-intensity aerobic activity, or a minimum of 1-1/4 hours per week of vigorous-intensity aerobic activity, or a combination of the two. That could mean a brisk walk for 30 minutes a day, five days a week; a high-intensity spinning class one day for 45 minutes, plus a half hour jog another day; or some other combination of moderate and vigorous activity. Doubling the amount of activity (5 hours moderate- or 2-1/2 hours vigorous-intensity aerobic activity) provides even more health benefits. Adults should also aim to do muscle-strengthening activities at least two days a week.
Healthy older adults should follow the guidelines for healthy adults. Older adults who cannot meet the guidelines for healthy adults because of chronic conditions should be as physically active as their abilities and conditions allow. People who have chronic conditions such as arthritis and type 2 diabetes should talk to a healthcare provider about the amount and type of activity that is best. Physical activity can help people manage chronic conditions, as long as the activities they choose match their fitness level and abilities. Even just an hour a week of activity has health benefits. Older adults who are at risk of falling should include activities that promote balance.
While is it important to exercise on a regular basis to get a healthy body, it is also equally important to give your body enough rest and listen to the instincts and signals of your body.
Let’s stay balanced and fit!