Exercise Abuse

Continued...

The exercise addict must first admit she has a problem and then deal with the reasons she is overexercising. Knowing when to stop is often much more difficult than continuing the same pattern. The addict must learn to separate her self-worth from her performance and realize it is enough to be her own unique self.

Making exercise just one part of a life full of friends, family and work can be difficult, but it is the key to a long life of moderation in exercise. Given the severe consequences of exercise abuse, moderation is crucial.

Stanford researcher Ralph Paffenbarger, M.D., found a link between mortality and excessive exercise. His analysis of male Harvard University alumni indicated that excessive exercisers had a slightly increased death rate compared to regular exercisers. Further work is necessary to validate his initial observations, but there's no doubt that excessive exercise is harmful.

Help Yourself

In addition to seeking professional help, there are many things you can do to help yourself overcome the physical and emotional problems associated with exercising too much.

Vary the intensity of your workout sessions. One common training mistake is to perform the same workout day after day Instead, your week should consist of perhaps one or two hard workout sessions surrounded by moderate and easy workouts.

Take rest days. People who experience fatigue are prone to thinking they aren't doing enough when just the opposite is true. Instead of taking a day or more off after a poor workout, they schedule another workout. Replace the old philosophy of "no pain, no gain," with the axiom "train, don't strain."

Take blocks of time off. It's OK not to exercise for a while. There isn't a professional sports team in the country that makes its athletes perform year-round. Coaches know that without a break, most of their athletes will break down. if you don't take time off, minor injuries may become major ones.

Don't rely on exercise to relieve stress. while exercising is great for stress reduction, it should not be your only method of relieving stress.

Avoid linking food and exercise. You don't need to punish yourself with deprivation or excessive exercise. if you want to lose weight, reduce your calories slightly-preferably the fats-and look for a gradual reduction in your body weight. Focus on eating well and making healthy choices. If you lose 1 to 2 pounds a month, this means a weight reduction of 12 to 24 pounds in a year. You will be much more likely to maintain this weight loss than if you lose weight abruptly Good nutritional habits and a balanced diet aren't developed in one day, nor are they destroyed in one unbalanced meal.

Think of your diet as a permanent part of your healthy lifestyle. Don't think of a diet as something you are either "on" or "off." Too often we consider a diet the means to an end. We say "when I lose 10 pounds, I can go off my diet." This usually entails a radical departure from ordinary nutrition rules and a wide variation in caloric intake. Such "diets" are generally unsuccessful and can result in a loss of lean body mass (muscle) instead of fat.

Don't let your performance determine your self-worth. No matter how well you perform athletically you're still a unique person with a lot to offer.

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About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
Nutrition
Exercise
Common Medical Problems
Dental Health
Emergency!
Infectious Disease
Sexual Health
Emotional Well-Being
Eating Disorders
Alcohol & Other Drugs
Environmental Health
Prevention