7 Side Effects Of Exercise

As we know, regular exercise is good for both our short and long-term health. There are many positive effects of exercise such as increased self-confidence, weight-loss, stress management and generally feeling healthier and stronger. 

There are also some unexpected side effects that can come along with starting a new workout routine. While these are totally normal, if you are just starting your fitness journey, they can make you wonder if you’re doing something wrong.

1. Sore Muscles- We have all dealt with delayed-onset muscle soreness (DOMS), at some stage in our fitness journey. When you work your muscles, you create little tears in your muscle fibres and it's the rebuilding process that makes them stronger. However, this recovery can leave you feeling achy and sore. This often occurs two days after a strength training session. If you are new to a workout routine, it’s likely that you will notice this muscle soreness more because your body is adapting to new movements. Some people find they experience flu-like symptoms after a workout, this can be due to feeling both muscle soreness and mild dehydration. Make sure you warm up before a workout and cool down with stretching or using a foam roller. Also, drinking plenty of water to stay hydrated can help with DOMS. 
2. Itchy Skin - As you exercise, your heart pumps blood around your body and to your muscles. This causes millions of capillaries to fill with blood, forcing them to expand and push outward. This stimulates the nerve cells surrounding the capillaries which your brain can interpret as an itch. Tight workout clothes can also cause friction against your skin. These two things can trigger an inflammatory response from your body, causing you to itch. As you keep up with regular training, you should notice you stop getting itchy during workouts. 
3. Increased Appetite – Feeling hungry more often is completely normal. Since you are burning more calories than your body is used to, it might be looking to refuel. If you do find yourself hungrier than usual, make sure you are mostly filling up on healthy options. 
4. Your Skin Might Break Out - Unfortunately, sweating more can leave you more prone to acne and breakouts. Sweat from exercise doesn’t cause acne, perspiration during or after exercise creates the ideal moist environment for bacteria to proliferate. Bacteria can be spread to your face by touching it or wiping it with a towel that’s been on the gym floor or the mat. If you notice a few more pimples after starting an exercise program, you could have a quick shower after your training to prevent body acne and make sure you wash your face after a workout with a gentle cleanser or wipe.
5. Feeling Nauseated - Exercise causes blood to redirect from your gastrointestinal tract to your muscles. This can cause your digestion to slow down, leaving that uncomfortable feeling in the pit of your stomach. Add in lots of movement, particularly a high-intensity workout, and suddenly you might feel as though you need to throw up. Dehydration and eating a large meal before your workout can leave you with an upset stomach, or a side-stitch. If you start feeling nauseated, slow down, have a few small sips of water and rest until your stomach settles. 
6. The Runs- Rushing off to the bathroom mid-workout can be quite common, particularly if you are a runner. When you are running, the impact on your body causes jostling in your gastrointestinal organs, which can give you the urge to go to the bathroom. Plus, blood flow is being directed to your muscles, rather than your intestines. Try to eat your meals well before you go for a run and have a snack instead if you feel hungry.
7. A Running Nose- Known as exercise-induced rhinitis, your runny nose can be made worse by blood vessels dilating in your nasal passage, which causes the passage to open and your nose to run. Exercise-induced rhinitis won’t cause you any harm, it’s more of a nuisance and particularly common if you train outside because pollen and pollution from car exhausts can cause your nose to run. You can try switching to indoor workouts (especially on high-pollen days) or chat with your healthcare professional about using a nasal spray before your workout.

Thank you for taking the time to read my blog.

Take control of your life, rock on!

Until next month, Evie xx

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