Fitness
Health Coach Market
Report Overview
The Health Coach Market size is expected to be worth around US$ 32.3 billion by 2033 from US$ 16.1 billion in 2023, growing at a CAGR of 7.2% during the forecast period 2024 to 2033.
Increasing awareness of the importance of proactive health management is driving the growth of the health coach market. Health coaches play a pivotal role in helping individuals achieve long-term wellness goals by providing personalized guidance on areas such as nutrition, fitness, stress management, and chronic disease prevention.
The growing prevalence of lifestyle-related conditions like obesity, diabetes, and cardiovascular diseases is fueling demand for health coaches who can offer tailored solutions to improve overall well-being. In July 2024, the Health Coach Institute introduced a virtual health coaching platform designed to expand the reach of health coaches by enabling remote services. This platform includes features such as video conferencing, progress tracking, and personalized coaching plans, making health coaching more accessible and scalable for clients across the globe.
The increasing adoption of digital health tools and telemedicine also presents significant opportunities for the health coach market, as more individuals seek online support to manage their health outside of traditional clinical settings. Additionally, corporate wellness programs and insurance companies are increasingly incorporating health coaching services to reduce healthcare costs and improve employee health outcomes.
As the demand for holistic health services rises, health coaches are evolving from being fitness experts to providing comprehensive wellness support, including mental health and lifestyle counseling. Recent trends indicate a growing focus on behavior change, with coaches using evidence-based techniques to promote sustainable lifestyle modifications. With these advancements, the health coach market is set to expand, driven by innovations in digital platforms, an increasing emphasis on preventative care, and the growing recognition of the value of personalized health guidance.
Key Takeaways
- In 2023, the market for health coach generated a revenue of US$ 16.1 billion, with a CAGR of 7.2%, and is expected to reach US$ 32.3 billion by the year 2033.
- The service type segment is divided into exercise & fitness coaching, nutrition coaching, lifestyle coaching, chronic condition coaching, weight management coaching, stress management coaching, and others, with nutrition coaching taking the lead in 2023 with a market share of 32.4%.
- Considering mode, the market is divided into online and offline. Among these, online held a significant share of 63.7%.
- Furthermore, concerning the payment model segment, the market is segregated into employer-sponsored, monthly membership, and others. The monthly membership sector stands out as the dominant player, holding the largest revenue share of 54.2% in the health coach market.
- The end-users segment is segregated into hospitals & clinics, corporate organizations, fitness Centre, and individuals, with the fitness Centre segment leading the market, holding a revenue share of 45.8%.
- North America led the market by securing a market share of 41.5% in 2023.
Service Type Analysis
The nutrition coaching segment led in 2023, claiming a market share of 32.4% as consumers increasingly prioritize holistic health and wellness. Rising awareness of the importance of proper nutrition in preventing and managing chronic conditions, such as diabetes and cardiovascular diseases, is likely to drive demand for expert guidance in dietary habits.
Additionally, as individuals focus on maintaining healthy lifestyles, nutrition coaching is anticipated to become an essential service for people seeking personalized, science-backed dietary plans. This segment’s growth is further fueled by a growing desire for weight management solutions, increased awareness about food allergies and intolerances, and the desire for healthier eating habits, especially among millennials and the aging population.
Mode Analysis
The online held a significant share of 63.7% as more people seek convenient, accessible coaching services through digital platforms. The growing adoption of smartphones, video conferencing tools, and health apps has made it easier for consumers to access coaching services remotely, contributing to the surge in online health coaching.
Consumers, particularly those with busy schedules, prefer online coaching due to its flexibility and ability to integrate health advice into their daily routines. Additionally, the ongoing COVID-19 pandemic has increased the demand for virtual health services, creating a long-term shift toward digital wellness solutions. The online segment is expected to continue expanding as technology advances and the desire for virtual healthcare remains strong.
Payment Model Analysis
The monthly membership segment had a tremendous growth rate, with a revenue share of 54.2% as more organizations and individuals seek affordable and consistent access to health coaching services. Monthly memberships offer a predictable pricing model that appeals to both employers and consumers looking for ongoing support in achieving wellness goals.
Employers are increasingly investing in health coaching programs as part of their employee wellness initiatives, recognizing the potential for reduced healthcare costs and improved productivity. On the consumer side, a subscription-based model is attractive due to its convenience and cost-effectiveness, allowing individuals to access regular coaching sessions and personalized plans without large upfront costs. This model is projected to expand significantly, particularly within the corporate wellness sector.
End-users Analysis
The fitness Centre segment grew at a substantial rate, generating a revenue portion of 45.8% as more fitness centers integrate health coaching services into their offerings. As gyms and wellness centers aim to provide comprehensive solutions for physical and mental well-being, health coaching is becoming a key component of their service portfolios.
Fitness centers are increasingly partnering with health coaches to provide clients with personalized fitness, nutrition, and lifestyle advice, enhancing member engagement and retention. Additionally, the rise of boutique fitness centers focusing on specialized training and wellness programs is likely to further drive demand for integrated coaching services. As consumers seek more personalized fitness experiences, the fitness center segment is projected to see strong growth within the broader health coach market.
Key Market Segments
By Service Type
- Exercise & Fitness Coaching
- Nutrition Coaching
- Lifestyle Coaching
- Chronic Condition Coaching
- Weight Management Coaching
- Stress Management Coaching
- Others
By Mode
By Payment Model
- Employer-sponsored
- Monthly Membership
- Others
By End-users
- Hospitals & Clinics
- Corporate Organizations
- Fitness Centre
- Individuals
Drivers
Growing Popularity of Telehealth Services Driving the Health Coach Market
The growing popularity of telehealth services is driving substantial growth in the health coach market. As more people turn to virtual healthcare options for convenience and accessibility, the demand for remote health coaching has significantly increased. Telehealth services allow individuals to access health professionals from anywhere, which is particularly beneficial for those in remote or underserved areas.
In March 2024, Wellness Coaches USA expanded its corporate wellness services by integrating telehealth into its health coaching offerings. This expansion provides employees with more comprehensive support, regardless of their location, and helps improve overall corporate health and productivity.
The growing adoption of telehealth is expected to increase the need for health coaches who can deliver personalized guidance on nutrition, fitness, and wellness remotely. As organizations and individuals alike seek flexible and accessible healthcare solutions, the integration of health coaching into telehealth platforms will continue to drive market growth.
Restraints
Regulatory Challenges Restraining the Health Coach Market
Rising regulatory challenges impede the growth of the health coach market. Health coaching is still a relatively unregulated industry in many regions, which creates significant hurdles for providers looking to expand their services. Many countries and states have strict guidelines on what can and cannot be offered by health coaches, particularly when it comes to giving medical advice or offering services that overlap with those of licensed healthcare professionals.
These regulations can limit the scope of services health coaches can provide, hampering market expansion. Additionally, the lack of clear standards for certification and professional qualifications in health coaching has led to inconsistent service quality, further contributing to the market’s regulatory complexities.
As the demand for health coaching increases, policymakers will likely introduce more comprehensive regulations that could slow growth in the short term, as businesses adapt to new compliance requirements. Health coaches will need to navigate these legal barriers to ensure their services align with regional healthcare regulations, limiting their flexibility in certain markets.
Opportunities
Integration of AI Creating Opportunities for the Health Coach Market
The integration of AI into health coaching services presents a significant opportunity for market expansion. AI-driven technologies have the potential to revolutionize how health coaches engage with clients, offering highly personalized and scalable support. In January 2024, Noom Inc. introduced an AI-powered health coaching platform that provides customized interventions for both mental and physical health.
This platform uses advanced AI technology to boost user engagement and improve health outcomes by delivering tailored recommendations based on individual data. As AI continues to evolve, health coaches will be able to leverage machine learning algorithms to analyze vast amounts of data and offer more effective, data-driven advice to clients.
The growing interest in personalized health and wellness solutions is likely to drive further innovation in the space, with AI playing an increasingly central role in health coaching platforms. As the adoption of AI technology in the healthcare sector grows, the health coach market is expected to benefit from more efficient, cost-effective, and accessible coaching solutions that improve health outcomes for a broader audience.
Impact of Macroeconomic / Geopolitical Factors
Macroeconomic and geopolitical factors significantly influence the growth and accessibility of the health coach market. Economic downturns often lead to reduced consumer spending on non-essential services, which can result in slower adoption of health coaching services. However, as economies recover, disposable income rises, encouraging individuals to invest in personal wellness and preventative healthcare.
Geopolitical factors, such as regulatory changes, international trade policies, and healthcare reforms, can either hinder or enhance the availability of health coaching services across borders. For example, in regions with less stringent regulations, market growth may be accelerated. Conversely, political instability or regulatory barriers in some markets can limit expansion. On a positive note, increasing global awareness of the importance of mental and physical health, along with the growing trend towards preventative healthcare, is likely to fuel the demand for health coaching services, contributing to long-term market growth.
Trends
Rising Surge in Partnerships and Collaborations Driving the Health Coach Market
Rising collaborations and partnerships are driving significant growth in the health coach market, as organizations seek to expand their service offerings and reach a broader audience. High demand for personalized wellness programs has led to the establishment of strategic alliances that combine expertise in coaching, health technology, and behavioral science.
In February 2023, BetterUp formed a strategic partnership with the International Coaching Federation to advance coaching practices. This collaboration focuses on integrating research and developing an evidence-based framework to enhance coaching techniques, ultimately improving service quality and impact. As such partnerships increase, health coaching services are projected to become more effective and widely accessible, further boosting market adoption. This trend is expected to expand the reach of health coaches, providing consumers with more tailored and professional services across various industries.
Regional Analysis
North America is leading the Health Coach Market
North America dominated the market with the highest revenue share of 41.5% owing to increasing consumer awareness of the importance of preventive healthcare and the rising demand for personalized wellness solutions. As more individuals seek to improve their overall health, manage chronic conditions, or achieve specific fitness goals, health coaching has emerged as a viable option.
The pandemic further amplified this trend, with many people realizing the need for better lifestyle management, especially in areas such as nutrition, physical activity, and mental health. In September 2022, the American Council on Exercise (ACE) acquired the Dr. Sears Wellness Institute, expanding its influence in the health coaching market. This strategic acquisition allowed ACE to enhance its capabilities and reach a broader audience, reflecting the growing interest in professional guidance to achieve sustainable health outcomes.
Additionally, an increasing number of corporations have incorporated health coaches into their employee wellness programs, contributing to the market’s growth. The integration of digital health tools and platforms has also played a significant role, enabling coaches to reach clients remotely and offer more flexible, scalable solutions.
The Asia Pacific region is expected to experience the highest CAGR during the forecast period
Asia Pacific is expected to grow with the fastest CAGR owing to a combination of rising health concerns, greater health literacy, and increasing disposable income. Countries like Japan, South Korea, and Australia have witnessed a growing emphasis on wellness and preventive healthcare, with many individuals seeking professional support to manage weight, reduce stress, and improve overall health.
The growing middle class in nations like China and India is likely to accelerate demand for personalized health coaching services as disposable income rises and more people focus on fitness and well-being. Additionally, digital health technologies and mobile apps are anticipated to play a key role in expanding the reach of health coaches, making it easier for individuals to access services remotely.
Increasing awareness of lifestyle-related diseases and the shift toward self-care are projected to further drive demand for health coaches in the region. As a result, the health coach market in Asia Pacific is likely to grow steadily as more people embrace holistic, guided approaches to wellness.
Key Regions and Countries
- North America
- Europe
- Germany
- France
- The UK
- Spain
- Italy
- Russia
- Netherland
- Rest of Europe
- Asia Pacific
- China
- Japan
- South Korea
- India
- Australia
- New Zealand
- Singapore
- Thailand
- Vietnam
- Rest of APAC
- Latin America
- Brazil
- Mexico
- Rest of Latin America
- Middle East & Africa
- South Africa
- Saudi Arabia
- UAE
- Rest of MEA
Key Players Analysis
The major players in the health coach market are actively engaged in the development and introduction of innovative products, as well as implementing strategic initiatives aimed at enhancing their competitive positioning. Key players in the health coach market focus on strategies such as expanding service offerings, leveraging digital platforms, and personalizing health coaching programs to cater to diverse consumer needs.
Companies are integrating technology, such as mobile apps and wearable devices, to track client progress and provide real-time feedback, enhancing engagement and results. Strategic partnerships with wellness organizations, healthcare providers, and corporations help increase reach and credibility. They also focus on increasing brand visibility through targeted marketing campaigns and offering specialized services for niche markets, such as chronic disease management or weight loss.
Furthermore, some players emphasize training and certifying coaches to maintain high-quality standards and ensure a positive client experience. One of the leading companies in the market is Noom, a prominent health and wellness platform that combines digital health coaching with behavioral science. Noom’s growth strategy revolves around offering personalized weight loss and wellness programs through its mobile app, utilizing AI and data analytics to tailor coaching and recommendations.
The company partners with healthcare providers and insurance companies to enhance access to its services, while focusing on creating a supportive community to improve user retention and long-term success. Noom also invests heavily in marketing to reach a broader audience and continues to innovate its offerings to stay ahead of emerging trends in health and wellness.
Top Key Players in the Health Coach Market
- Weljii
- YourCoach Health
- The American Council on Exercise
- Firstbeat Life
- Happify Health
- Health Coach Institute
- FMCA
- ExpertRating
- BrainMD Health
- AFPA
Industrial Advantages and Opportunities For Market Players
Health coaches offer substantial business advantages for market players by enhancing customer retention. Their personalized approach fosters stronger client relationships, boosts satisfaction, and increases loyalty. This engagement is vital for maintaining a stable customer base and encourages ongoing participation in health programs.
Incorporating health coaching into service offerings enriches a company’s value proposition. It attracts a broader client base seeking comprehensive wellness solutions, which enhances the market player’s reputation. Improved health outcomes through personalized guidance motivate clients to adopt healthier lifestyles, contributing to better overall health metrics.
Health coaches aid in data collection and personalization, gathering valuable insights into client behaviors and preferences. This information enables companies to deploy more targeted and effective marketing strategies. Additionally, the holistic approach of health coaching can help reduce healthcare costs by managing chronic conditions and reducing medical claims, thus offering significant cost savings.
Offering health coaching can differentiate companies in competitive markets, providing a unique selling proposition that focuses on long-term health and wellness. This strategic positioning helps companies expand into new markets, such as corporate wellness, where there is a high demand for improving employee productivity and reducing absenteeism. The approach aligns well with healthcare regulations favoring preventive care, enhancing compliance and eligibility for potential government incentives.
Recent Developments
- In December 2022: YourCoach Health teamed up with Happify Health to offer live coaching services through Happify’s digital platform. This partnership is intended to support individuals in making long-term improvements to their well-being by providing personalized coaching interventions.
- In December 2022: Firstbeat Life collaborated with the UK & International Health Coaching Association to deliver health coaching services focused on preventing chronic, lifestyle-related conditions. This initiative targets a broad range of sectors and aims to alleviate the burden of preventable health issues.
Report Scope
The World Health Organization says the average adult is supposed to get 60 minutes of moderate to vigorous activity five days a week, which sounds somewhat doable until it’s 9 p.m., your kids are finally in bed, and you just want to fall onto the couch and dissociate. But more and more people online are talking about “movement snacks” — little bite-sized amounts of exercise you can do throughout your day to meet your 60-minute goal without having to make special time for one big workout. Because yes, we all want to be our healthiest, but sometimes a HIIT class at the gym is just not in the schedule.
We asked personal trainers and fitness coaches for their favorite movement snacks you can do in the office, around the house, and on busy weekends when everyone’s home.
How much exercise is a person really supposed to get?
While the WHO recommends 60 minutes a day, the CDC is a little more lax, recommending at least 150 minutes of moderate-intensity physical activity a week, or about 30 minutes a day, five days a week. While it may feel like you’re the only one struggling to fit a workout into your daily routine, you’re far from alone. In fact, it’s always been hard for most Americans. So, while movement snacks may be a cute new term we’re all hearing for the first time, fitness pros have been promoting bite-sized exercise forever.
“I work with busy professionals, so I’ve been integrating micro workouts of two to 10 minutes into my clients’ lifestyles for almost 20 years,” says Andrea Marcellus, certified personal trainer and CEO of AND/life.
The most important thing for your health isn’t getting all your daily movement done in one big, perfectly curated workout — it’s about being consistent, Marcellus says. Movement snacks can help you stay consistent because you don’t have to budget a big chunk of time; instead, you can fit something simple into your day when you have three minutes to spare. Hell, you don’t even have to change clothes or go anywhere.
“Most people think movement only counts if it’s a workout. That mindset is what keeps people sedentary. In reality, your body doesn’t care if steps come from a hike, a gym session, or pacing when you’re on a call,” says Lindy Royer, physical therapist and balanced body educator. “This is where you win the game — by stacking movement into things you’re already doing.”
Movement Snacks To Try Throughout Your Day
- Set an alarm on your phone to chime every hour — that’s what women’s fitness coach Allison Kalsched tells her clients. When it goes off, stand up and do 10 bodyweight squats. Then go back to work. When you get tired of squats, mix in walking lunges, push-ups (it’s fine if they’re modified!), or dead bugs. Throw on 30 seconds of jumping jacks or high knees for bone-building benefits, which is important for women in menopause, she adds.
- Take a micro walk. “Five minutes or 500 steps is my absolute favorite,” says Dr. Milica McDowell, doctor of physical therapy, author of the forthcoming book Walk, and exercise physiologist at US Physical Therapy. “It changes mood, lowers blood pressure, boosts mental clarity, and can help you get your cumulative steps in.”
- Dance to your new favorite song with your kids or all by yourself. “Dance party was big with my kids after dinner,” Marcellus says. “It takes four to 10 mins and helps kids burn off dinner energy, while also giving parents a metabolic boost.”
- Stop and do 60 reps of any full-body exercise, like squats, lunges, or jumping jacks — this usually takes about two minutes, no matter which one you choose, Marcellus says. Or, hold a plank for one to two minutes.
- Pair walking with habits that already exist to get your steps in, like marching in place while brushing your teeth or doing a lap inside the house while your food is in the microwave. “This means you’re not adding time — you are upgrading your time,” says Royer.
- Count your housework. Sweeping, mopping, vacuuming, general domestic labor — these things totally contribute to your total exercise time each day, says Royer.
- If you go up or down the stairs at home, just… do it two or three times. That little extra here and there adds up, according to Royer.
The best advice is to focus not on “how can I move right now?” but “how can I do something that isn’t sitting right now?” Royer says. “The real truth that most people ignore is that sedentary time is the real enemy, not a lack of workouts. Focus on breaking up your sitting time. Build in frequent movement snacks. You’re not looking for perfection, just something more than nothing. You don’t need more time; you actually just need more conscious efforts to move.”
Fitness
At 66, Judy Murray swapped skipping for rebounding – here’s why it’s so effective for midlife women
A household name synonymous with tennis, Judy Murray has branched out in recent years when it comes to fitness. While the coach and former player still frequents the court – it’s integral to her day job, after all – she has incorporated several other activities into her routine, including one you might be unfamiliar with: rebounding.
Rebounding
In an interview with The Times, Judy explained that while skipping had been part of her tennis routine for years, she’d decided to replace it with rebounding – jumping on a trampoline – due to the impact skipping started to have on her joints and legs. And she’s onto something – a NASA study found rebounding to be up to 68% more effective at working the muscles and joints than treadmill running – something scientists call mechanical loading, which is crucial for bone, muscle and tendon health.
It doesn’t have to be expensive, either. Judy told The Times that she had bought a mini trampoline for £24.99 and that she used it in one-minute bursts.
‘Rebounding can be a smart swap for women in midlife, particularly if high-impact skipping or plyometric training has started to feel unforgiving on the joints,’ says personal trainer Michael Baah. ‘As oestrogen declines during perimenopause and menopause, we typically see reductions in bone mineral density, muscle mass and tendon elasticity,’ he explains. ‘High-impact ground reaction forces from traditional skipping can be effective for bone health, but they also place substantial load through the knees, hips and Achilles.’ Rebounding, on the other hand, ‘absorbs some of the ground reaction force, reducing peak stress through the joints, while still stimulating muscle activation in the calves, glutes and core.’
It shouldn’t replace strength training, adds Baah, which ‘remains the most effective intervention for combatting age-related sarcopenia and maintaining metabolic health,’ but it’s an incredibly valuable conditioning tool ‘for women who want to protect their joints while maintaining cardiovascular fitness.’
Below, we also look at the other workouts Judy has turned to in recent years to stay strong and active while protecting her joints – and why you should try them, too.
She swims
‘As I get older I have found a lot of things I enjoyed doing really impact my knees and hips, but a lot of things I can do in water…I also realise I have five grandchildren now. I want to be able to run after them and pick them up and put them down with relative ease,’ Judy told The Times. ‘I have a whole routine I do in the swimming pool and there is no impact in the water. It is a better way to do some of the things I used to do.’
Indeed, not only does swimming protect your joints, but it’s also effective for cardio fitness. ‘The biggest advantage of swimming is that it is low impact. The buoyancy of water significantly reduces joint loading, making it an excellent option for people with joint pain or who have a lower tolerance to impact,’ personal trainer and nutritionist Georgia Garlick previously told WH. ‘It is a true full-body exercise, involving the upper body, trunk, hips and legs simultaneously.’ On average, she added that moderate swimming burns 500-700 kcal per hour – typically more than moderate cycling.
She has started playing golf
Judy has also discussed how participating in Strictly Come Dancing back in 2014 instilled in her a desire to continue challenging herself and trying new things – no matter her age. In that vein, ahead of her 65th birthday, she told HELLO!, that she had taken up golf. ‘I’m addicted to it, it is so incredibly relaxing,’ she said. ‘It gets me out in the fresh air and away from my phone and because it’s not as physically demanding as running around a tennis court, it suits me now that my arms aren’t as strong as they once were.
‘As we get older it’s so important to keep trying to find things that stimulate you, make you think and keep you socially connected – and golf ticks all of those boxes.’
A review published in the British Journal of Sports Medicine linked golf to an increased life expectancy, reduced risk of chronic disease and improved mental health.
She plays pickleball
While padel has become hugely popular, it seems that its sibling pickleball – which combines tennis, badminton and table tennis – is more up Judy’s street. After trying the sport herself, she’s since campaigned to get more people involved. ‘It’s just fun and engaging, and it’s incredibly inclusive. And for Scotland, it’s a perfect fit for us. We have terrible weather, we have badminton courts everywhere – in every community centre and sports centre. Even church halls have badminton courts,’ she told The National. ‘In terms of setting up quickly, wherever you are, I think it’s a perfect fit for getting more people more active.’
Judy added that she sees it as a perfect transition from tennis to something that will let her play a similar game for longer.
She stretches regularly
The final touch to Judy’s fitness routine? A dedicated stretching routine. ‘Since I turned 60, I’ve realised how important it is to stretch to stay mobile and flexible if I want to stay active with my grandchildren,’ she told HELLO!.
While we don’t know the specifics of Judy’s stretching routine, even dedicating just a few minutes daily to mobility can supercharge longevity.
There is an ideal routine based on science, though. According to a panel of experts convened by the American College of Sports Medicine, who reviewed a range of studies, you should:
- Do flexibility exercises (stretches, yoga or tai chi) for all major muscle-tendon groups – neck, shoulders, chest, trunk, lower back, hips, legs and ankles – minimum two to three times per week.
- Spend 60 seconds on each exercise. If you can hold a specific stretch for 15 seconds, try repeating it three more times and if you can hold it for 20 seconds, two more repetitions would be ideal.
As Judy regularly says, though, it’s about finding forms of exercise that you enjoy, as you’ll be far more likely to find the time – even if it’s for five minutes – to get stuck in.
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.
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.
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