In an era where ultramarathons, double training days and weekly Hyroxes have become the norm, the signs of exercise dependency are increasingly blurred. Movement is celebrated as medicine, after all – so how do you know when it’s become something more sinister?

At its core, exercise dependency is a pattern of compulsive exercise where working out stops being a flexible, health-enhancing habit and becomes something you feel driven to do – even when it’s harming your body, mood or life. But since it’s widely seen as a “healthy” habit, the signs are often missed.

In reality, depending on exercise (often to avoid painful or difficult emotions) carries significant physical and psychological consequences – and research shows that among people who regularly exercise, 14-42% of them suffer. Below, dietitian and expert in REDS Renee McGregor shares the signs to watch for, then scroll down for advice on how to restore a healthier relationship with exercise.

As running challenges get more and more extreme, it can be easy to assume that unless you’re running seven marathon in seven days in seven different continents, you’re not really a runner. But the truth is that a smaller, manageable amount of exercise can make a big, lasting difference – as a new study in The Lancet proves.

What did the study find?

As with the best studies, the results were taken from a large data pool. Researchers examined existing data from studies conducted in Norway, Sweden, the US and the UK that included more than 100,000 participants.

Another plus for the study is that the date was based on device-measured physical activity and sedentary time, as opposed to self-reported activity data (which is more prone to bias and error).

After crunching the numbers, the researchers estimated how many deaths could have been prevented through small, daily lifestyle changes.

The conclusion? Adding just five minutes of moderate-to-vigorous exercise per day could help to prevent up to 10% of all deaths from any cause.

Advertisement

Another easy came in the form of sitting less. Reducing sitting time by 30 minutes a day could, said the researchers, prevent up to 7% of deaths.

---

What does this mean for us?

While these figures might look relatively small on paper, they are hugely significant in the context of the global population – and highlight the powerful health benefits of adding just a little bit of physical activity into your day.

When, according to the World Health Organization, 31% of adults and 80% of adolescents don’t meet the recommended levels of physical activity, it’s so important to know that small, daily changes are valid and can make a difference.

‘These results show that small steps can have a large impact,’ the study’s co-author Maria Hagströmer, told Health Management Magazine. ‘You don’t need to run marathons – just a few extra minutes of brisk walking each day can make a difference.’

‘Our study focuses on realistic changes. For many people, reducing sitting time or adding short bouts of activity is more achievable than large lifestyle modifications,’ added co-author Ing-Mari Dohrn.

Advertisement

---

Try our marathon plans for free

Fancy giving our marathon plans a try? For a limited time only, we’re giving customers the chance to unlock 14 days of free access to our complete training plan library on the Runner’s World UK app.

UNLOCK ACCESS HERE

Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.  She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.  A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.

Rick Pearson is the senior editor at Runner’s World UK. He’s been with the brand since 2017 and loves testing PB-friendly shoes for on and off road. Rick is a sub-three marathoner, 4-something miler and once completed 100 miles in less than 24 hours. He occasionally likes to remind people of these feats on the Runner’s World podcast, which he co-hosts.

Advertisement

Rick’s running CV also includes racing a steam train over 14 miles (he won, narrowly) and a horse over a marathon (he lost, comfortably). 

There’s more than one way to get stronger. And, sometimes, less is more when it comes to building functional strength.

It all depends on your goals and your fitness level, a physical therapist explains. While some people will do best with heavy weights in their strength training plan, that doesn’t mean that’s the right approach for everyone.

For those who are focusing on building functional strength, as well as those recovering from an injury or navigating limited mobility, another option may be better.

Fitness Tip of the Day: How to Choose Between Dumbbells and Resistance Bands

You might assume that something with a constant level of weight (in the form of a dumbbell) is more effective for building strength.

And, while that is true sometimes, there are situations when resistance bands are actually the better choice, Erika Mundinger, an orthopedic clinical specialist and physical therapist, told TODAY.com recently.

When it comes to functional strength training, don’t overlook the value of resistance bands.

“Can you get toned, can you get strong, can you get a good workout with resistance bands and hit weight-loss goals? Absolutely,” she said.

Why It Matters

The difference between these two types of equipment comes down to the way they engage your muscles.

A dumbbell provides a isotonic resistance, which is a consistent, static level of resistance throughout the exercise, Mundinger explained. Meanwhile, because of the elasticity of resistance bands, the resistance they provide changes as you’re performing an exercise, which is known as isokinetic resistance.

“(When) I grab that resistance band to do a bicep curl toward me, that resistance is going to get harder on the top and easier as I bring my hand back down,” she said. “The more we are going through the motion, the resistance actually changes.”

But one approach isn’t inherently better than the other — they just strengthen your muscles differently.

So, to get the most effective workout, pay attention to what type of move you’re doing and what your overall goals are. That will help you select the best tool for the job.

How to Get Started

First, think about your fitness goals. If you’re interested in building functional strength, Mundinger recommended opting for resistance bands over dumbbells.

Using resistance bands naturally forces you to engage your stabilizing core muscles, Mundinger said, and the bands are especially helpful when coming back from an injury or working through a mobility limitation. People with lower back issues who can’t safely load their lumbar spine can still get a great strength workout by using resistance bands.

However, if you’re training for power or trying to add muscle mass, then you’ll need to progressively increase the weight you lift in the form of dumbbells, kettlebells or barbells, Mundinger said. That goal also requires tracking your progress, which is easier to do with weights than bands, she added.

But keep in mind that these two tools actually complement each other well. After using resistance bands, “when I go back to those big foundational moves like the bench press or the squat or the deadlift, I am stronger because I have those accessory muscles now engaging more,” Mundinger said.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.