Physical exercise is good for us right? Of course! Movement is an integral part of any healthy lifestyle and we would benefit from including much more incidental exercise in our daily routine if we don’t do so already. However, like with anything, we can take it too far. 

Before we dive in and explore this though, here’s an observation I’ve made over 25 years of clinical nutrition practice. Please note, I am not an exercise scientist. I am commenting on this via observations I’ve made from looking at people’s symptoms and concerns and they exercise they choose.

When it comes to types of movement, what we resist is often what we need. For simplicity, let’s split movement up into different categories: strength training, sprints, running long distances (or other endurance activities), those that focus on flexibility, walking, and those that focus on the breath and restoration.

In general terms, many women who fit the “tired but wired” descriptor (high stress in their lives), run very long distances. They choose the exercise that matches their pace and rhythm of life in general. Their overall health would benefit immensely from some strength training and also restoration, or perhaps for a period of time, just some restoration. Yet this group typically resists this, expressing it as some version of “that’s pointless”.

Then there are those who move very little. They would benefit from getting moving and embracing any type of activity. But I’ve noticed that when those in the latter category read that you can “over-exercise”, they mentally use as a justification for not exercising at all. That’s not what I’m suggesting 

Then there are those who are in burnout: HPA axis dysfunction. For this group, when it is severe, any exercise can take days or longer to recover from. This group does well with restorative practices until they have recovered somewhat and then adding in strength, more walking, and flexibility. 

Think about it this way: exercise is supposed to energise us. If you feel energised and uplifted at the end of an exercise session then by all means keep going with it! However, in our modern world, where too many live in a state of burnout, usually from the persistent long-term production of stress hormones, pushing harder, exercising longer, or increasing the distance isn’t the answer. 

Some people over-exercise—either for too long or at too high an intensity. In the long-term, strenuous, high intensity exercise can not only exhaust our energy supply but can also impact our immune system, leaving us feeling totally run down. Couple this intense exercise with our often-frantic modern lifestyle and we can be left feeling (even more) tired but wired.

Add to this further with inadequate food consumption which is too common in too many young women and women of any age with persistent “dieting mentality” that I write about in my books (common if the over-exercising is stemming from a fear of increasing body fat) and you can end up with RED-S (relative energy deficiency in sports), a serious condition where energy intake is insufficiency to meet demands. It also must be noted that too many people who train hard, live with unaddressed iron deficiency. 

Too much high intensity exercise day after day also risks creating excess free radicals which hastens ageing from the inside out. Plus, it can drive our day-to-day stress responses to persist and the relentless production of stress hormones has many undesirable, long term consequences, including sleep disruption, low libido, compromised immunity, and hair loss.  

The adrenal glands are part of the endocrine system, and they sit just on top of the kidneys. They produce an array of hormones (chemical messengers), which include our stress hormones, adrenaline and cortisol, sex hormones such as progesterone, hormones that help control blood pressure, fluid balance and salt retention in the body, just to name a few. When it comes to our vitality, they pack a major punch in helping to create this.

More so than ever, it is essential to listen to your body. Choose your movement options wisely, not out of guilt or for calorie expenditure. A walk on the beach with a close friend or a stroll through a park taking notice of the sights, smells and sounds might be your best medicine today. You might find that embracing a breath-focused yoga practice is more energising for you at the moment. Or it might be time for you to start strength training and stretching, and reduce the long distance running. Or you might be reading this and can acknowledge that the way you currently exercise is ideal. Whatever the case, most of us will benefit from moving more and sitting less, in a general sense. Tune in to the feedback your body gives you about your choices.   

It can be helpful to have your iron status tested and correct any deficiency you find. Adaptogenic and adrenal herbs can also be wonderfully supportive and provide much needed nourishment. Herbs such as Withania (Ashwagandha), Rhodiola and Licorice can help to support the adrenal glands and modulate the immune system. Vitamin C, B vitamins and magnesium are also essential for optimal adrenal gland function and more are often required with periods of prolonged stress or to help combat the effects of long-term endurance-type exercise.

If this resonates for you, I would encourage you to speak to a health professional, as there may be much you can do, or new ways to move for you to learn about so you can support yourself to feel energised and vital again.