Over Exercise, Body Image, and Disordered Eating

Over exercise
Body Image
Disordered Eating

Are you Getting Too Much of Good Thing? Over exercise Issues and YOU.

It may be hard to believe, but too much exercise is as bad as too little. Over training or over exercising can leave you more exhausted than energized.

The top ten signs you are overdoing it:

Decreased Performance
Headaches
Muscle soreness/tenderness
Gastrointestinal disturbances
Prolonged recovery
Loss of Coordination
Recurrent illness
Accelerated Resting Heart Rate
Depression, apathy, problems concentrating, lower self-esteem and unmanageable stress

How much is too much?

Exercise should not be something that you are obligated to do. It should be a fun activity. When exercise becomes more important than your other duties, this should alert you to the fact that something is not right. Your life should be filled with balance, and exercise alone should not be the determining factor as to how happy you are. Ask yourself the following questions to see if you are relying too much on exercise:

Do you exercise despite having an injury or not feeling well?
Do you feel angry, anxious, or depressed if you miss a workout?
Do you care more about calories burned than the way you feel?
Do you frequently think about exercising between workouts?
Do you think the way your body looks depends on whether or not you have exercised that day?
Do you often choose exercising over spending time with your friends and family?

Once you pinpoint signs of over training, examine your schedule and confront the cause. If you've recently boosted your training intensity, cut back and allow your body enough time to adjust.

Sometimes, over training may be linked to psychological or emotional problems. Over-exercising, classified as an eating disorder, has been recognized as a serious problem with possible, long-term, drastic consequences. For many, professional help may be necessary.

Healthy vs. Unhealthy Exercise

Here are some tips for healthy ways of training, and for making sure you don’t over do it:

Do activities you enjoy, rather than activities you feel you must do.
Exercise because you want to, not because you have to.
Take at least one day off a week from training to allow your body to rest and recover
Always stop exercising if you feel pain, as it’s often a sign that something is wrong.

Remember, exercise relieves stress, and is healthy, fun, and social!

If your choice to be physically active has become a need to hit the gym, you may be overdoing it!

Where can I go for help?
Over exercising, also called exercise bulimia, is a serious problem. If you think you, or a friend may be over doing it, there are places on campus that can help!

On-Campus Resources:
ARC Wellness Office
ARC, behind Info Service Desk
619-594-1800

Health Promotion Department
3rd Floor, Calpulli Center (SHS)
619-594-4133

Counseling and Psychological Services
4th Floor, Calpulli Center (SHS)
619-594-5220

Other Resources:
National Eating Disorder Association
http://www.nationaleatingdisorders.org
Helpline: 800-931-2237

*References:
www.bodytrends.com
Massachusetts Eating Disorder Association
National Eating Disorder Awareness Association

Over exercise campaign materials:

Too Much of a Good Thing Poster 1
Too Much of a Good Thing Poster 2
Too Much of a Good Thing Poster 3
Too Much of a Good Thing Poster 4
Too Much of a Good Thing Poster 5
Too Much of a Good Thing Poster 6
Resource Card

Do You See the True You?
Promoting Positive Body Image

What is Body Image?
Body image is . . .

How you see yourself when you look in the mirror or when you picture yourself in your mind.
What you believe about your own appearance (including your memories, assumptions, and generalizations).
How you feel about your body, including your height, shape, and weight.
How you sense and control your body as you move. How you feel in your body, not just about your body.

Negative body image is . . .

With a negative body image, a person has a distorted perception of their shape and size, compares their body to others, and feels shame, awkwardness, and anxiety about their body.
A distorted perception of your shape--you perceive parts of your body unlike they really are.
You are convinced that only other people are attractive and that your body size or shape is a sign of personal failure.
You feel ashamed, self-conscious, and anxious about your body.
You feel uncomfortable and awkward in your body.

Positive body image is . . .

With a positive body image, a person has a real perception of their size and shape and feels comfortable and proud about their body.
A clear, true perception of your shape--you see the various parts of your body as they really are.
You celebrate and appreciate your natural body shape and you understand that a person’s physical appearance says very little about their character and value as a person.
You feel proud and accepting of your unique body and refuse to spend an unreasonable amount of time worrying about food, weight, and calories.
You feel comfortable and confident in your body.

Strive for Positive Body Image

Avoid comparing your body with your friends’ bodies or the people you see in advertisements or on your favorite TV shows.

Aim for lifestyle mastery, rather than mastery over your body, weight, or appearance. Aim to work on things you’re good at and enjoy doing.
Be assertive with others who comment on your body. Let people know that comments on your physical appearance, either positive or negative, are not appreciated.
Focus on the qualities in yourself that you like that are not related to appearance.
Remember that your body size, shape, or weight does not determine your worth as a person. In other words, you are not just your body.
Find friends who are not overly concerned with weight or appearance. Surround yourself with people who have a healthy perspective about food, weight, and their bodies.
Appreciate how your body functions rather than obsessing about its appearance.
Get active. People of all sizes can be active. Exercise can help you feel better about your body and give you more energy.
Replace your negative thoughts with positive ones. Focus on things you like about yourself.
Make a list of some of your strengths. What do you like to do? What makes you unique?

Both men and women can have negative body image. It is important to remember that we all come in different sizes and shapes, and that there is no one “right” body size.

Everyone should be confident, comfortable, realistic, and appreciative about their body…are YOU?

Where can I go for help?
It’s normal to have a few minor complaints about your looks, but problems can develop when the focus on appearance becomes too intense, distorted or obsessive. If you think you, or a friend may be over doing it, there are places on campus that can help!

On-Campus Resources:
ARC Wellness Office
ARC, behind Info Service Desk
619-594-1800

Health Promotion Department
3rd Floor, Calpulli Center (SHS)
619-594-4133

Counseling and Psychological Services
4th Floor, Calpulli Center (SHS)
619-594-5220

Other Resources:
National Eating Disorder Association
http://www.nationaleatingdisorders.org
Helpline: 800-931-2237

*References:
National Eating Disorder Awareness Association

Body image campaign materials:

Do You See the True You? Poster 1
Do You See the True You? Poster 2
Do You See the True You? Poster 3
Do You See the True You? Poster 4
Do You See the True You? Poster 5
Do You See the True You? Poster 6

Disordered Eating

It's important to focus on being HEALTHY rather than being "thin". If someone is focused on being "thin" rather than healthy they may begin unhealthy behaviors such as restricting what they eat, over exercising, or they may actually develop an eating disorder.

What are eating disorders?

An eating disorder is a psychological illness that has physical consequences.
There are 2 types of eating disorders, which are:

anorexia nervosa
bulimia nervosa

What is disordered eating?

Disordered eating encompasses other eating problems that a person may have. Disordered eating can be just as serious as eating disorders and a person can have negative physical and psychological consequences that could later develop into an eating disorder.

Disordered eating can include a person who restricts his or her food intake, over exercises, or even self-induced vomiting.

Recognize the warning signs
A friend may be suffering from disordered eating or body image issues if they experience…

Preoccupation with body appearance or weight
Dramatic weight loss
Visible food restriction or self-starvation
Hiding food
Obsession with calories and fat in foods
Obsessions with continuous exercise
Preoccupation with food
Feelings of being out of control with food
Obsessive rituals such as eating certain foods on certain days
Making frequent excuses not to eat
Very slow eating or fast eating
Rearranging food on plate
Hoarding food
Trips to the bathroom after meals
Social withdrawal or isolation
Loss or irregularity of menstrual periods (females)

How do I talk to a friend who may be struggling with an eating disorder?

Set a time to talk. Set aside a time for a private, respectful meeting with your friend to discuss your concerns openly and honestly in a caring, supportive way. Make sure you will be some place away from distractions.
Communicate your concerns. Share your memories of specific times when you felt concerned about your friend’s eating or exercise behaviors. Explain that you think these things may indicate that there could be a problem that needs professional attention.
Ask your friend to explore these concerns with a counselor, doctor, nutritionist, or other health professional who is knowledgeable about eating issues. If you feel comfortable doing so, offer to help your friend make an appointment or accompany your friend on their first visit.
Avoid conflicts or battle of the wills with your friend. If your friend refuses to acknowledge that there is a problem or any reason for you to be concerned, restate your feelings and the reasons for them and leave yourself open and available as a supportive listener.
Avoid placing shame, guilt, or blame on your friend regarding their actions or attitudes. Do not use accusatory “you” statements like, “You just need to eat.” Or, “You are acting irresponsibly.” Instead, use “I” statements. For example, “I’m concerned about you because you refuse to eat breakfast or lunch.” Or, “It makes me afraid to hear you vomiting.”
Avoid giving simple solutions. For example, “If you’d just stop, then everything would be fine!”
Express your continued support. Remind your friend that you care and want your friend to be healthy and happy.

Reference: www.nationaleatingdisorders.org

Where can I go for help?
After talking with your friend, if you are still concerned with their health and safety, find a trusted adult or medical professional to talk to. This is probably a challenging time for both of you. I could be helpful for you, as well as your friend, to discuss your concerns and seek assistance and support from a professional.

On-Campus Resources:
ARC Wellness Office
ARC, behind Info Service Desk
619-594-1800

Health Promotion Department
3rd Floor, Calpulli Center (SHS)
619-594-4133

Counseling and Psychological Services
4th Floor, Calpulli Center (SHS)
619-594-5220

Other Resources:
National Eating Disorder Association
http://www.nationaleatingdisorders.org
Helpline: 800-931-2237

Last update: 7/10/09

Over Exercise, Body Image, and Disordered Eating

Over exercise Body Image Disordered Eating

Over exercise
Body Image
Disordered Eating