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Exercise offers plenty of benefits but too much of a good thing may be bad for you, and here’s why. By alex ngaI

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Being physically active is one of the pillars of good health. A sedentary lifestyle has been blamed for many modern ills, including heart

disease, osteoporosis and cancer, and medical experts share the opinion that regular exercise play an important role in preventing these diseases. Exercise helps you control your weight, lowers the level of stress hormones in your body, and strengthens your heart and immune system.

Some medical organisations go as far as to advocate exercise as a form of medicine. For example, Changi Sports Medicine Centre

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26 WELLNESS FOR ALL

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has spearheaded a programme to make physical activity and exercise a standard part of preventing and treating diseases. Its Exercise is Medicine Singapore (EIMS) programme aims to equip healthcare and fitness professionals with the skills, tools and resources to prescribe exercise at the right dose, for over 40 common chronic health conditions. Research has also shown that regular exercise can cut the risks of heart disease by 40 per cent and colon cancer by more than 60 per cent.

So if a little is good, more is better, right? Wrong. Too much exercise, or doing it wrongly, can do more harm than good to your body.

When does exercise become bad for you?

1 OverdOing exercise When you work out at a high and prolonged level of intensity, you may overstrain your muscles, including

your heart. A German study comparing marathon runners to non-runners found that the former had more heart tissue scarring and plaque build-up in their arteries. While this is not to say that all marathoners are at risk of cardiovascular problems, it would be wise to take a moderate approach to

can worsen your illness or injury and delay recovery, or in extreme cases, lead to health complications and even death.

3 dOing the exercise wrOnglyExercising wrongly may be worse than not exercising at all. Chief Trainer at SgFitness, Chris

Chew, 52, says, “Most exercise injuries do not occur suddenly like dropping the dumbbells on your toes, but develop over time from wrong exercise techniques, wrong form or simply from carelessness.”

Get more out of your workout limit each exercise sessiOn tO 30 – 60 minutes Several studies have shown that you can enjoy the same

FAT OR FICTION

Abdominal exercises like sit-ups or crunches may strengthen your core muscles but they will not help to get

rid of the spare tire around your waist. Ultimately, taking steps to lose weight overall, through a sensible exercise

and diet programme, is the only way to slim down jiggly thighs or flabby arms.

Do exercises that target specific body parts work?

exercise. It is especially important to give your body enough time to recover, especially after a strenuous workout. Rest days between sessions allow tissue repair to occur and energy stores in the muscles to be replenished.

2 exercising when sick Or injured While exercise can strengthen your immune system, do sit it out when you

are feeling unwell or feel pain in your muscles or joints. While a cold or sore throat may not rule out a short jog on the treadmill, it’s probably a good idea to skip your exercise class if you have a fever, flu, cough, muscle aches or chill, vomiting or diarrhea. Ignoring your symptoms and continuing to exercise

IgnorIng your symptoms and contInuIng to exercIse can worsen your Illness or Injury and delay recovery, or In extreme cases, lead to health complIcatIons and even death.

health benefits with shorter workouts as well as with long ones. Longer workouts may actually place more stress on your body.

stay hydrated BeFOre and during exercise Lack of water causes your muscles and heart to work less efficiently. Severe dehydration can lead to dizziness and muscle cramps.

warm uP BeFOre exercise. Stretching , jumping jacks and jogging in place get the blood circulating in your muscles, and help to prevent injury.

keeP yOur exercise gear clean. Stash your workout clothes into a plastic bag to avoid contaminating your gym bag and toss them into the washing

If you experience these symptoms, stop exercising immediately and seek medical help, says Dr Kelvin Goh.

Pressure-like sensation in the mid-chest area, left neck, shoulder, or arm during or just after exercise

sudden lightheadedness, cold sweat, pallor

sudden loss of consciousness while exercising

DANGER ZONE

health benefits with shorter workouts as well as with long ones. Longer workouts

stay hydrated BeFOre and during

Stretching , jumping jacks and jogging in

Stash your workout clothes into a plastic

are you over-exercIsIng?If you experience one or more of these symptoms, you may be overdoing it.

machine after every workout. Dirty, sweaty clothes are a great breeding ground for germs.

To get the best out of any exercise, make it part of your lifestyle, says Dr Kelvin Goh, Senior Partner at Northeast Medical Group. “Exercise should be incorporated into your daily lifestyle to achieve long-term, sustainable benefits. Short-term motivations are unlikely to produce sustained results and increase risk of injuries,” he says.

checklist

Loss of coordination Elevated morning heart rate Headaches Prolonged recovery Loss of appetite Chronic muscle soreness Gastrointestinal disturbances Decreased ability to ward

off infection Leaving a workout more

exhausted than rejuvenated

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