Compulsive exercise is a term that may be confusing to some. It represents a serious and often hidden struggle faced by many, particularly those with eating disorders. In this blog, we’ll explore the Loughborough Eating-disorders Activity Programme (LEAP), a unique and effective approach to addressing compulsive exercise through group cognitive-behavioural therapy (CBT). By understanding the nature of compulsive exercise and learning how CBT can help, we can begin to develop healthier relationships with exercise, food, and our bodies.
What is compulsive exercise?
Exercise is generally seen as a healthy and positive activity, contributing to our physical and mental wellbeing. However, when exercise becomes a compulsion, it can turn into a harmful behaviour, particularly in those with eating disorders. Compulsive exercise, aka exercise addiction, occurs when a person feels driven to exercise excessively, often at the expense of their health and wellbeing.
When does exercise become an issue?
The key difference between healthy and compulsive exercise lies in the intention and control behind the activity. Healthy exercise is balanced, enjoyable, and flexible. In contrast, compulsive exercise is rigid, driven by fear, guilt, or anxiety. Compulsive exercise is often linked to a need to burn calories, control weight, or achieve an unrealistic body image. This kind of relationship with exercise can lead to physical injuries, exhaustion, and worsening mental health conditions.
What factors may cause a compulsive relationship with exercise?
Several factors can contribute to the development of a compulsive relationship with exercise, particularly in individuals with eating disorders. These may include:
- Perfectionism: A desire to achieve an ideal body or to perform perfectly can push individuals to exercise excessively. The constant striving for an unattainable standard can make it difficult to stop, even when it’s harmful.
- Rigidity: A rigid mindset, where exercise routines are inflexible. They must be followed without exception, otherwise, individuals fear things they deem terrible may happen e.g. weight gain. This can make exercise feel like an obligation rather than a choice.
- Compulsivity: The compulsion to exercise may stem from a deep-seated fear of gaining weight, anxiety, or a need for control. This compulsion often becomes a maladaptive coping mechanism. Individuals use exercise to manage emotions or stress, leading to an unhealthy cycle.
These traits can create a cycle of compulsive exercise that becomes increasingly difficult to break. The more someone exercises, the more they may feel compelled to continue. This will be driven by the belief that they’re never doing enough or that stopping will have negative consequences, disabling them from resting.
Understanding the “Compulsivity Maintenance Cycle”
The Compulsivity Maintenance Cycle of compulsive exercise is a vicious loop. It typically starts with an emotional trigger, such as anxiety, stress, or guilt. This may prompt the individual to exercise as a way to cope. While exercise may temporarily alleviate these feelings, it also reinforces the belief that exercise is necessary to manage emotions or control weight.
Over time, this leads to an increased reliance on exercise. Individuals feel they must continually push themselves harder to achieve the same emotional relief. This cycle can be exhausting, both physically and mentally, and can be challenging to break without intervention.
What is healthy exercise?
Healthy exercise is about balance, enjoyment, and listening to your body. It involves engaging in physical activity that you enjoy, in moderation, and with flexibility. Healthy exercise supports your physical health without compromising your mental well-being or interfering with your daily life.
In a healthy relationship with exercise, you can take rest days without guilt and adjust your routine based on how you’re feeling. For example, of you’re injured or ill, you may take a day off. You will also appreciate the benefits of exercise beyond just weight control, such as improved mood, energy, and overall health.
How can someone develop a healthy relationship with exercise?
Developing a healthy relationship with exercise involves shifting the focus from external pressures, such as weight control or appearance. Instead, we should focus on internal motivations, like enjoyment, stress relief, and overall well-being. Here are some steps to help:
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Listen to your body
Pay attention to your body’s signals. Rest when you need to, and choose activities that make you feel good physically and mentally.
- Diversify your activities
Engage in a variety of physical activities that you enjoy, rather than sticking to a rigid routine. This can help prevent boredom and reduce the risk of injury. -
Set realistic goals
Focus on achievable, non-weight-related goals, such as improving strength, flexibility, or mental health.
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Challenge perfectionism
Recognise that it’s okay to miss a workout or have a less intense exercise session. Perfection isn’t necessary for a healthy lifestyle.
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Practice self-compassion
Be kind to yourself and acknowledge that your worth isn’t tied to your physical appearance or fitness level.
What is Cognitive Behavioural Therapy (CBT) and how can it treat Compulsive Exercise?
Cognitive Behavioural Therapy (CBT) is a psychological treatment that helps individuals identify and change unhelpful thinking patterns and behaviours, making it particularly effective for addressing compulsive exercise. By working with a therapist, individuals explore the connections between their thoughts, feelings, and actions.
This understanding allows them to:
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Break the cycle
Address the thoughts and behaviours that maintain compulsive exercise, helping to develop a healthier relationship with exercise.
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Identify Triggers
Recognise the emotional triggers that lead to compulsive exercise, making it easier to address the underlying issues.
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Challenge Unhelpful Thoughts
Question and reframe thoughts that drive compulsive exercise, such as replacing the belief “I have to exercise every day to stay in shape” with “Rest is important for my body, and I can stay healthy with a more flexible routine.”
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Develop Coping Strategies
Learn tools and strategies to manage anxiety, stress, and other emotions without resorting to excessive exercise. These might include relaxation techniques, mindfulness, or alternative activities that provide emotional relief.
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Blog written by Han
Han is a mental health digital marketing specialist and advocate, and her passion is to support people with their mental health through science communication and creativity. Han has a background in mental health research and digital marketing, and is the host of the eating disorder podcast, Full of Beans.
After struggling with working in the corporate world, Han decided to go freelance as a mental health digital marketing specialist with Hannah Alice Creatives. Her mission is to help mental health professionals, such as The Mental Health Dietitians, share their expertise with their audience and focus on their clients!
Her goal is to empower individuals who have faced adversity with their mental health to feel seen and heard and know that there is hope for the future! No matter what is going on, you are never alone and there will be someone to listen or share your experience.
