Exercise helps with weight management, strengthens muscles and supports heart health. However, intense workouts without adequate rest can lead to problems, particularly when people push beyond their fitness levels or ignore warning symptoms.
When can exercise become risky?
Exercise itself is not harmful to the heart for most people. Regular physical activity can improve cardiovascular health. However, suddenly engaging in strenuous exercise without proper preparation, sufficient recovery or consideration of existing health conditions may increase the risk of injury and other complications.
Signs of excessive exercise
Persistent fatigue, difficulty sleeping, an unusually elevated heart rate while resting and muscle soreness that lasts longer than expected may indicate inadequate recovery. These symptoms should not be ignored, especially when they continue despite taking time to rest.
Symptoms to watch for during workouts
Stop exercising immediately if you experience chest pain or pressure, severe or unusual shortness of breath, dizziness, fainting or a sudden, unusual change in your heartbeat. Seek emergency medical attention if these symptoms are severe, persistent or accompanied by other concerning signs.
How much exercise do adults need?
Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Muscle-strengthening exercises should also be included on at least two days per week. People can adjust their routines according to their fitness levels and medical needs.
Tips for exercising safely
Start gradually and increase workout intensity over time. Warm up before exercising, allow adequate recovery between demanding sessions, stay hydrated, maintain balanced nutrition and get sufficient sleep. People with existing medical conditions or concerns about exercising safely should seek advice from a healthcare professional.
Fitness is not about exercising for as long or as intensely as possible. It is about building a consistent routine that supports long-term health while allowing the body enough time to recover.
