If you are obsessed with fitness or a fitness freak, read on to know what is overexertion, its causes, and how to avoid it. If a person exercises too much beyond his/her current abilities is called overexertion.
Exercise is good but over-exercise is not. Many people exercise regularly but they should know that if they push themselves too hard or extend their exercise for many hours may harm their health physically and mentally.
Exercise provides several health benefits such as control your weight, reduces heart disease, and improves mental health. Exercising too much can cause serious consequences for your body and brain.
Exercising may improve your mood by triggering the release of dopamine(‘feel-good’ hormone). But overdoing can increase the cortisol level in your body. It may lead to severe mood swings, anxiety, chronic disease, and depression.
Overexertion can happen because of these factors:
- Medical history
- Circumstance or workplace
- Due to particular activity or task
People have their own mental and physical limits when it comes to physical strength. The following are the severe injuries you may experience because of overexertion that include:
These injuries may reduce your ability to continue the activity in the future.
Cause of Overexertion
It mainly occurred due to certain kinds of activities or movements.
If you continually move your joint or muscle for many hours, it may lead to overexertion. If you want to avoid muscle or joint pain, you can take a break or move to the next type of activity to give rest to muscle and joint.
You may involve yourself in the following activities that include:
- Moving the mouse while using the computer
- Typing or writing
- If you work on an assembly line
- Hitting, kicking, or throwing objects or ball
- Sewing or knitting
Not Following Proper Technique
If you do any activity or task improperly can stress your bones, muscles, joints, and even connective tissues. For example, if you sit in the wrong posture, and lift things wrongly.
Fast and Forceful Body Movement
You should avoid abrupt movements like bending, punching, pulling, reaching, and twisting.
Avoid doing activities without breaks, you may feel exhausted. For example, If you are involved in any sport or physical activity.
Similarly, you may develop mental overexertion if you concentrate on a cognitive activity for many hours. You may be mentally exhausted if you study or work for a longer time.
Another possible cause is doing an activity or task in extreme temperatures. When you work in a very hot or cold place, your body finds it hard to maintain a regular temperature. Consequently, you push yourself to overdo activities.
Signs and Symptoms
- Overuse injury
- Increased injuries or sickness
- Difficulty breathing
- Performance level will decrease
- You may feel tired
How to Prevent It
We have put together some of the best tips to prevent it.
- You must stretch and warm up your muscles before starting the activity.
- You should follow wrist exercises to keep the joints healthy.
- If you exercise in the same position, don’t forget to take breaks every 30 minutes.
- You should know the proper method/technique to do the exercise or any activity.
- It is better if you lift things with your legs rather than with your back. You should bend your knees first if you lift heavy objects and should keep the objects tucked close to the body.
- Overexercising should be avoided and change your routine.
- You should include at least 1 day in your fitness routine each week.
- Take rest after repetitive activities.
- You should begin workouts slowly from easy to hard exercise.
What to Do
- Try to decrease your workload. You can seek help from others whenever it is needed.
- You should take a break. Plan a vacation to relax.
- You should exercise which helps reduce stress, according to some studies.
- Opt for some relaxation techniques such as yoga, meditation,tai chi, breathing exercises, and progressive muscle relaxation.
Excessive exercise leads to physical injuries, other health problems, and mental illness. If you feel exhausted after doing a task, or activity that doesn’t mean you are weak. Take regular breaks, don’t overdo them, and ask for help from others instead of trying to finish by yourself.