We've worked with people with lived experience of mental health problems. And the mental health professionals who have supported them. Together we've produced resources to support healthy relationships with physical activity.
Developing a healthy relationship with physical activity
Catherine, George, Debbie and Paula share when physical activity may become unhealthy. They talk about how to spot signs, symptoms and signpost to support.
Signs of an unhealthy relationship with physical activity
Physical activity is personal, so experiences of an unhealthy relationship may differ. As a result, people may showcase different signs to the ones listed here
- Changes in personality, appearance or how often someone exercises
- Feeling irritable, guilty or anxious that they can’t or are not doing enough exercise
- Exercising in secret or hiding how much exercise you’re doing
- Regular injuries – these can be a sign of over-exercising
- Making excuses to be active
- Appearing constantly tired or lacking concentration
- Sleeping problems – difficuly falling asleep or staying asleep
- Loss of enjoyment in physical activity
- Exercising even when unwell or injured
- Exercising instead of connecting with others
- Feeling physical activity is the most important thing in their life, affecting your relationship, work, hobbies
- Exercising even when they want to stop
How to improve your relationship with physical activity
Take rest days
Rest can help your mind and body to recover . Taking rest days can help to make sure you’re not overworking yourself. Try to remember it’s ok to take a break from exercise for a while . This doesn’t make you unhealthy.
Remember rest is personal. Some of us may find it difficult to start with. You may encourage ‘active rest’ to start with. This includes light or easy activity where you’re still moving - but not at a high intensity.
Be kind to yourself
Listen to your body. Have some time off if you need it, or if you’re in pain or unwell.
Change how you exercise
Trying to exercise in different ways might help to change your relationship with exercise, and avoid over-exercising. These are some tips to help:
- It may help to try a new exercise. Or change the environment you exercise in. For example, changing to somewhere less competitive or with less pressure. Sports like tai chi, yoga or Pilates might feel more relaxed. Changing class or instructor may also help.
- Try to take a break from competitions or races, if they make you feel a lot of pressure.
- You might want to change the goals or aims of your exercise. You could focus more on what you enjoy and what makes you feel good, rather than pushing yourself to achieve targets.
- You could also reduce the time, intensity or amount of exercise you do. This allows your body more time to recover.
Seek help and support
You may need support if over-exercising are affecting your mental or physical health. Or if you feel you can’t control the amount of exercise you are doing. A good starting point might be visiting your GP.
Some research suggests that cognitive behavioural therapy (CBT) may help with some of the thoughts and behaviours around over-exercising and exercise addiction. Our page on CBT has more information on how CBT can help.
I feel particularly happy that the coaches are always around to support us if we are going through hard times.
Blogs
Blogs from people with lived experience of an unhealthy relationship with physical activity.
Blog: Exercise became the sole purpose of my day
Blog: I was running away from my problems
We also have information about exercise addiction you may find helpful.
Peer to peer support
Side by Side is an peer to peer support online community where you can listen, share and be heard. It includes 2 tags that allow people to share experiences around physical activity – #physicalactivity and #exerciseproblems.
These tags allow people to share experiences around physical activity. And talk to others with similar stories. It’s free to sign up to Side by Side and profiles can be anonymous.
For more information, email us at [email protected].
