Exercise: how much is too much?

Exercise is universally accepted as a tool to improve the quality of your life. But research throws up a surprising truth.

The benefit of exercise has a J curve.

In simple terms, after a point, the benefits start to fade. It can even be detrimental to you after a point.

So what is the ideal amount of exercise?

Before I say anymore, let me say that most people do not exercise at all. They certainly do not exercise too much. Please keep that in mind when reading this article.

Moving from a sedentary lifestyle to moderate activity delivers remarkable health returns. Walking, cycling, or jogging regularly slashes risks of obesity, high blood pressure, diabetes, and cardiovascular disease dramatically.

Research shows a 13% reduction in cardiac mortality for each incremental increase in moderate exercise capacity. The widely recommended 150-180 minutes is an ideal zone that you should be targeting.

At these levels, exercise is acting as medicine, transforming metabolic health and cardiovascular function with relatively modest time investment.

So what happens beyond these levels?

We can use elite athletes as examples. Exercising beyond a point causes increased artery calcification and right ventricular dysfunction. Atrial fibrillation rates have been shown to go five times higher than moderate exercisers.

Human beings have physical limits. So what should you do?

First, recognize that the limits vary from person to person. Second, these limits are a function of adaptation and training. With the right genetics, proper training you can push these limits a long distance.

But there are limits. So, understanding your limits and staying in your training zone as you explore your limits helps.

Walk, cycle, swim. Cardiovascular exercise at steady states helps you build cardiovascular capacity. If you noticed all the negative effects of too much was on your cardiovascular system.

For those who regularly engage in high-intensity training comparable to competitive athletes, incorporating more recovery days, cross-training with gentler activities, and annual cardiac screenings becomes increasingly important.

Balance matters more than raw volume.

For those training at elite levels, medical monitoring including electrocardiograms and cardiac biomarker testing provides valuable safety information. A good training program goes a long way in ensuring long term good health.

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