Fitness
9 subtle signs you’re struggling with exercise dependency – and what to do about it
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.
Signs of exercise dependency
- Using exercise to manage emotions: Relying on exercise to fix negative moods or feelings of worthlessness.
- Never feeling you’re doing “enough”: Feeling that no matter how much you train, it’s not sufficient.
- Hidden workouts: Hiding the amount of exercise done from others.
- Distorted priorities: Inflexible, obsessive, and compulsive thinking regarding fitness goals.
- Ignoring pain or injury: Continuing to train despite illness, exhaustion or injury.
- Withdrawal symptoms: Feeling anxious, depressed, irritable or restless if a session is missed.
- Compulsive scheduling: Structuring the entire day around workouts and feeling intense anxiety if the schedule is disrupted.
- Increasing intensity/volume: Needing more exercise to achieve the same high or emotional satisfaction.
- Prioritising exercise: Skipping work, school, social events or family obligations to exercise.
How to recover
1.Identify compulsive patterns
Studies show exercise dependence shares features with other addictive behaviours, like tolerance, withdrawal and compulsive use. And McGregor says around 60% of people with exercise dependency also show behaviours linked to a dysfunctional relationship with food. Aim to identify what makes you want to exercise: is it a desire to control your weight? Or to avoid guilt or anxiety? How do you feel when you’re not able to exercise?
2. Reduce wearable tech tracking
Constantly tracking your steps, workout data and fitness scores can inadvertently increase anxiety, guilt and comparison around metrics and goals, potentially reinforcing obsessive exercise behaviour – instead of healthy motivation. Indeed, studies show wearables can exacerbate harmful compulsive exercise behaviour and should be used with caution in people prone to dependence.
3. Find a non-body-based hobby
Language learning, pottery, chess, or volunteering can all help to reduce stress, build identity outside exercise and improve well‑being by activating new reward pathways and providing a sense of purpose. Research on these types of leisure activities shows that engaging in hobbies is linked to better mental health, reduced depression and anxiety and is also protective in recovery from addictive behaviour.
4. Seek professional psychological support
Other research shows various types of therapy can help explore motivations and past experiences that contribute to compulsive exercise, as well as helping to rebuild social functioning outside of exercise routines.
5. Broaden your coping strategies beyond exercise
Multiple studies show that exercise often serves as an emotional coping strategy for stress, anxiety or low mood – not just physical health. Experts say recognising and addressing this in therapy can help you to broaden your emotional toolbox beyond exercise – for example, studies show walking outdoors (without tracking your pace or steps) can help relieve stress and anxiety. Other research shows five-ten minutes of paced breathing, journalling and short guided meditations can also work. Gardening, long baths and reading fiction can also act as a stress release.
6. Structure balanced activity with rest
Establish a structured, weekly schedule focussing on moderate intensity exercise over high intensity, with rest and recovery also formally scheduled in, as per research. It’s not about completely cutting out all exercise, but making it a realistic, sustainable and healthy part of life.
7. Set training boundaries
Experts recommend built-in rest and setting a minimum duration per exercise session to avoid overexercising and to boost physiological recovery and psychological resilience. Aim for at least one rest day between workouts.
If you recognise these signs in yourself, it’s important to seek support from a GP or qualified mental health professional. Exercise dependency and exercise addiction are treatable, and getting help early can make recovery far easier and more sustainable. Contact your GP or use the NHS’ Mental Health Services, or contact BEAT.
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk and the print magazine, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.