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Fitness is one thing, but exercise addiction is an entirely different matter and can cause mental … More and physical harm.
Statistics show that most Americans spend an average of 10 hours sitting in a car, at a desk or in front of a screen. And as many as 40% prefer sitting on their duff to exercising. Exercise–even at your desk–offers many physical and mental health benefits. But like any good habit, exercise can become harmful when we go overboard, and it develops into a compulsive need. Exercise addiction occurs when working out starts to negatively impact your health, relationships or well-being.
Five Signs Of Exercise Addiction
Each year between October 1st and January 1st, the Winter Arc trend begins and ends. It’s a time to focus on your health and wellness goals in the 90 days left before the start of each New Year so you can start on the right foot.
Although the trend has been around for awhile, it’s rising popularity is partly an outgrowth of the unwillingness of younger members of the American workforce to pay the price of burnout as a “normal” side effect of hard work. Unfortunately, while the intentions of offsetting burnout are laudable, overdoing it with exercise can lead to serious mental and physical problems.
Data shows that exercise addiction affects approximately 4.0% of school athletes, 8.7% of fitness attendees and 21% of people with eating disorders. Recent Google search statistics show a 143% surge in searches for “exercise addiction” over the past month, highlighting increasing public awareness and concern surrounding excessive exercise habits.
I spoke through email with Will Burse, addiction recovery expert and CEO of True Self Recovery, and he shared five clear signs that you or someone you know might have exercise addiction.
1. You experience anxiety, guilt or irritability when you miss a workout. If skipping a workout feels emotionally distressing, Burse cautions that it could indicate an unhealthy attachment to exercise. “This often stems from a fear of losing progress, gaining weight or feeling unproductive—causing negative emotions to surface whenever exercise is skipped. Over time, this mindset can significantly impact your mental well-being.”
2. You push through injuries or illness to maintain your routine. Burse points out that ignoring pain or sickness to stick to a workout plan is a red flag for compulsive behavior. “This behavior may stem from a fear of losing fitness progress or falling behind, causing you to dismiss your body’s need for rest and recovery. Continuously pushing through can lead to prolonged injuries, chronic pain and severe burnout.”
3. You prioritize exercise over social activities, work or relationships. Another red flag is when exercise dominates your schedule, making it harder to maintain social connections or fulfill obligations. “You may find yourself skipping family events, social gatherings, or work commitments to ensure your workout happens,” Burse notes. “This imbalance can strain relationships, isolate you socially and make it harder to enjoy life outside of exercise.”
4. You constantly increase your workout intensity or duration. Burse advises noticing if your workouts become progressively longer or more intense because previous routines no longer feel “enough.” He notes that this often stems from a need to achieve a certain physical appearance or performance standard, driving you to push your limits without regard for rest. Over time, he stresses, this can lead to physical exhaustion, injuries and burnout.
5. Your self-worth is tied to your physical performance or appearance. Burse suggests that you be aware if you begin to measure your value based on how much you exercise or how you look, because it can lead to body image issues and low self-esteem. “This can create a toxic cycle where you feel compelled to exercise excessively to maintain a certain body image or fitness level, causing long-term harm to your mental and emotional health.”
Tips To Move From Exercise Addiction To Balance
If you or someone you know is struggling with exercise addiction, Burse emphasizes that recovery isn’t about quitting exercise, it’s about redefining its role in your life. He offers practical tips to help you move from compulsion to balance.
1. Re-frame “rest days” as part of your fitness routine, not failure. “Instead of seeing rest days as missed workouts, understand that rest is critical for performance, muscle repair, and mental well-being.”
2. Identify your “why” for exercising. “Ask yourself: Am I exercising to punish myself or to care for myself? This shift in mindset helps build a healthier relationship with exercise. Reflecting on your motivation can help you recognize whether your workout habits are rooted in self-love or self-criticism.”
3. Diversify your identity. “When your entire self-worth is tied to your body image or performance, it fuels addiction. Explore hobbies or passions outside of fitness to rediscover balance. Engaging in creative, social or relaxing activities like painting, reading or spending time with loved ones can help you see value in yourself beyond your physical appearance or athletic performance.”
5. Set boundaries around exercise. “Setting clear boundaries, like designating rest days or capping workout sessions, helps prevent over-exercising. An accountability partner can also help you stick to a balanced routine and challenge the internal pressure to constantly push your limits.”
6. Seek professional help if exercise is affecting your mental health. “Exercise addiction often co-occurs with eating disorders, anxiety or depression. Speaking to a mental health professional can provide crucial support. Therapists can help you uncover the root of your compulsive exercise behavior, develop coping mechanisms and rebuild a healthier relationship with exercise.”
A Final Takeaway On Exercise Addiction
“The journey from exercise addiction to a balanced relationship with physical activity isn’t about eliminating exercise,” according to Burse, “it’s about transforming its role in your life. When exercise serves your well-being rather than diminishes it, you’ve found true fitness. Recovery means rediscovering movement as a form of self-care rather than self-control.”
