What You Need to Know About Over Exercising, Adrenal Health, and Finding the Best Workout for Your Body

I’ve got news for you…there is no “right” way to exercise.

Seriously!

Instead, we each need to find an exercise routine that is right for us. 

Because the truth of the matter is that most of us have an ideal in our minds about how we should be working out. And if we don’t meet that ideal…we often wind up doing nothing. 

Regardless of the season of health you find yourself in, exercise is critical for caring for your body, strengthening your body, and recharging your body so you can move through your everyday life with energy and vitality.

But too much exercise can actually be harmful, particularly for women.

The risks of over exercising are extensive and can lead to some pretty significant health concerns like adrenal fatigue and all sorts of hormonal and immune issues. 

So , I want to help you make sure you aren’t exercising too much, but instead doing what’s best for you and your health.

Here are a few tips and things to consider regarding exercise…

Tip #1: Exercising longer than 45 minutes (consecutively at a high intensity) for most women is NOT healthy. This can really drain the adrenals and affect your hormones. For most women, the sweet spot is somewhere between 15 and 30 minutes of exercise, about 3-4 days a week. 

If you are struggling with auto-immune issues, or your adrenals are worn out then you are going to want to do even less than that and only exercise at a low intensity. Consider a 10-minute walk or simple stretch routine before bed. Gentle and easy is the way to go when you are working your way out of those types of health issues. Honestly, walking is one of the best ways to get your body moving without overstressing your system.

As your adrenals heal, you can SLOWLY increase intensity and duration up to 45 minutes.

Tip #2: If you are feeling more tired after exercise than you were before – you’re probably doing too much. If you want to take a nap after a workout then you are working out too intensely or for too long. You should feel a bit tired – but mostly energized after an effective workout.

Tip #3: Steady state cardio for a long period of time is actually NOT as effective as you might think. It doesn’t really strengthen your body, and it can actually slow down your metabolism and weight loss. It can be used, however, to improve mental health (anxiety and depression) for shorter durations of time. You are better off working out for less time at a higher intensity – provided you have no major adrenal issues.  

Tip #4: Recovery is CRITICAL to exercise. When you workout at high intensity levels for an hour or more per day, you simply can’t give your body the recovery time it needs. Long-term this can massively affect your hormones, adrenals, and your body’s overall functioning. Olympic athletes can train as hard as they do because they have a whole team ensuring they are RECOVERING as hard as they train. The more you exercise the more sleep you are likely to need. 

Tip #5: Consider your personality. I’m an introvert. I like slower, more methodical types of workouts. Crossfit is not a good option for me because it is not controlled and precise like I prefer. Consider what works best for you, then make sure you do it in a way that actually benefits your body instead of taxing it. My husband loves CrossFit, but it’s not something he can do every day. So, he does it a few times a week, and then allows his body the time it needs to recover. 

Tip #6: Too much exercise can zap your neurotransmitters which can actually lead to depression and anxiety, and can affect your hormones so negatively that you stop getting periods. It is critical that you find the sweet spot where your workouts give you those happy hormones and you are able to truly thrive in every way. Again – keeping your workouts under 45 minutes of high intensity is a good rule of thumb if you are healthy otherwise.

Tip #7: Overtraining and under-recovery can actually make you gain weight. As your body goes into survival mode – which over-exercise can cause – then it slows everything down in order to preserve itself. So, if weight loss is the goal, remember it’s 80% nutrition and 20% exercise…and that SLEEP is one of your greatest tools to recovery…that also increases metabolism.

Tip #8: If you are really sore for a few days after a workout, then you are likely over-exercising and not allowing your body enough time to recover. A little sore is okay – but if it persists for a few days, then consider scaling it back a bit.

At the end of the day you need to remind yourself that health isn’t found in having 6-pack abs, and strength, the ability to run around and play with your kids, and the mental health benefits of exercise far outweigh the aesthetic benefits. 

There are a WHOLE lot of people who look incredibly fit, who are not actually healthy. So, pursue health, treat your body gently, listen to the signs of over-exercise, and do what challenges you, but that is also beneficial long-term to your body. 

Find something you love – then stick with it!

Want some workout ideas? I’ve included a few of my favorites for you below!

• Suzanne Bowen Fitness
• Purely Twins (9 month pregnancy program that helps prevent diastes recti)
• Exercise Video
• HIIT
• Tabata YouTube Video
• Podcast Interview with Suzanne Bowen
• Why I don’t do Crossfit