Two Fitness Extremes You Must Reject!
Fitness is defined as a measure of overall health and well-being. By participating in physical activity we improve mental and emotional health, muscle and bone density, joint function, balance and posture, as well as promoting better sleep and reducing the risk of injury. It also lowers body fat and improves overall health.
Overall, no one would dispute that fitness has a dramatic impact on health, as the benefits are vast and can significantly improve one's life. Participation is more than suggested if you want to have a life full of vigor, strength and pain free movement.
Two Fitness Extremes
While fitness has undeniable benefits and should be partaken of by all people, there are two extremes we must shun:
1. Avoidance of Fitness
Avoidance is where people fail to partake of its many benefits; a tragic mistake! Physical inactivity leads to an increased risk of chronic diseases such as heart disease, stroke, diabetes, and certain types of cancer. It can also lead to mental health issues such as depression and anxiety. In addition, lack of physical activity can lead to weight gain, which increases the risk for obesity. These are facts well studied and documented; they can’t be disputed.
There are a variety of factors as to why people would shun these free benefits.
Laziness
Trust in the medical system to keep them healthy
Ignorance of benefits
Avoidance personality type: Fears failure or has lack of confidence in abilities
Physically unable to exercise
Sickness or disability
Mental health
There are probably a few more reasons but most people can, and should overcome by taking small steps and setting realistic goals towards fitness. It can also be helpful to find support from friends, family, and professionals. Additionally, finding an enjoyable form of exercise and setting achievable goals can help to motivate and keep people on track. Finally, it’s important to remember that it’s okay to take breaks and relax, but to keep an eye on the long-term health picture.
2. Fitness Addiction
Addiction to exercise can be a danger to mental and physical well-being. This segment is based on an article I read by Peter Attia. He talks about fitness addiction taking many forms, especially the compulsive need for, and subsequent inability to function without it, despite negative consequences associated with its use.
A healthy behavior can become a problem, especially when it is unrecognized, disrupting life, family, relationships and even long-term health. Physical activity can be acutely rewarding, triggering euphoria and positive effects on mood and stress, according to a 2013 Stress in America survey by the American Psychological Association.
The most addictive forms of exercise are those that offer a high level of reward and accomplishment such as running, cycling, CrossFit, strength training or HIIT workouts. While highly beneficial in moderation, the intensity and frequency of these training workouts can earn possible accolades and praise, even as the addiction takes a toll on physical and mental health.
I also want to stress that there is a difference in training between a younger and older body. While younger bodies have the ability to take greater loads of stress for longer periods of time, an older person has to understand that joints, ligaments and bones cannot take the same wear anymore. Injuries happen far more often as we age through the decades. A reasonable intensity is more beneficial at this time that overdoing it with too much weight or time spent exercising.
So as exercise time increases, there is a definite line between exercise benefits and behavior that threatens physical and mental health. Attia mentions a 2010, Hausenblas and Downs modified version of the DSM criteria for substance dependency, which proposed a series of criteria for distinguishing exercise addiction from healthy engagement in physical activity. These include:
Devoting too much time to exercise
Withdrawal (experiencing negative physical and psychological effects such as anxiety and difficulty sleeping when exercise is ceased)
The development of tolerance (requiring an ever-increasing amount of exercise to experience the same positive sensations)
A reduction in social, professional, or recreational activities
A lack of ability to control or limit one’s exercise level
Continuing to engage in exercise even after recognizing that it is “creating or exacerbating physical, psychological, and/or interpersonal problems.
Isolating emotionally from peers
This is quite an unhealthy list of behaviors and many don’t recognize the symptoms. Professional athletes also train very intensely, but balance it with an eye on injuries (prevention, rest and low-impact exercises), mental care, and recovery. They also include other elements of a healthy life, such as social relationships and outside interests. In other words, they map out their training, safety and mental health with factors outside of the extremes of training.
Essentially, exercise is destructive when one has an unhealthy attitude towards it. Unfortunately, when we’re praised for our fitness and discipline, it’s easier to ignore warning signs of addiction and rationalize the continuation of a harmful mindset. When the goal instead becomes the pursuit of fleeting post-workout euphoria or the sense that physical punishment (more is better), then exercise is no longer a vehicle for promoting health but instead becomes a goal in itself, states Attia.
To make sure exercise is not addictive, it’s important to practice moderation and to listen to your body; to recognize when an exercise routine becomes too intense or obsessive. Additionally, it’s beneficial to incorporate other activities into your life to ensure a balanced lifestyle, a positive attitude and a focus on health benefits.