Interesting! My mother, aka abuser, is the type who is always super slow, stops in the middle of a busy area and blocks the way, is super indecisive about where she wants to go, etc. It gives me so much damn anxiety, I hate it 💀
I do this and it's definitely because of trauma, but I've also deliberately kept doing it bc it's convenient. I get there faster, get a little exercise, and i feel like people get out of my way if I'm walking very fast/purposefully.
Oh absolute same. Also that’s just kind of my natural pace now, walking any slower seems pointless. When I’m walking with regular people, it takes genuine effort for me to slow down and I kinda feel like an AH if I walk in my usual pace. But it just feels so good???
Wow, that makes a lot of sense for myself.
I mean, literally just gave me the chills.
Bc at work, I even made a point to say it in the interview, that if I have a destination, you'll know about it based on how I walk. Aka, quick, and straight to tackle the goal like at a competitive level.
And this ex marine that was my assistant manager, I'm 99.9% he has CPTSD, he also walked wildly fast. I thought I was quick, this dude is 3 inches or less taller than me and he can be anywhere in the warehouse at anytime just on his feet.
So that's 2 of us right there ( I have PTSD,him CPTSD). But for myself I will say that having a to-do list of any tasks that I HAVE to wait to get done bc of something out of my control will drive my anxiety up and up.
It's not a control thing, it just sucks knowing my anxiety is gonna take over and then I'm gonna be less capable of getting things done.
But thank you for making this comment and the same to the reply before mine.
Thank you both very much, it's been over 18yrs and not once have I attributed one with the other.
Straight up incredible to me.
It's the little things in life that truly go a long way!!
Much Love All,
You're Not Alone
I woke up at 5 to do chores I had been putting off because I had something on at 9. I’ve been going since then, work, more work, hike, shops and food. I’m about to crash for 15 hours I just know it
So, on that note, I can totally relate.
I wakeup at 415am every morning, just so I can skip my 2nd REM dream cycle, when my alarm goes off during a dream, the literal sound of it is happening in the dream, and it's such a bitch to wakeup. It's so tough.
Tomorrow, for example, I'm going to the grocery store at 6am when they open, on par w every week. n Then I leave early for work (I start at 8am),n I get there around 7-730.ish. so everyday I'm active from 415am-930/1030pm.
I can't just go to sleep or take a nap when I get home from work or after I eat. My insomnia will go nuts and my sleep will be off for about 2 weeks.
Sometimes it is literal torture.
Sometimes it plays to my strengths in a super power of a way.
When I crash for 12hrs or more, it always hurts as much as it was needed. Sometimes I want that much sleep when its clearly been wayy too much for months without end.
Point being, going to sleep, and waking up at the same times will help you regulate your energy, sleep, ease of waking up, mood, appetite etc etc. Literally everything, bc sleep is king.
I meditate before going to sleep, always outside, with ear pods in. I'll choose 3 select songs that resonate w me, and focus on them. I'll walk in calm and ready to attempt sleep. I'll usually win, but staying asleep is an entirely different chance of success and whole different battle.
I've also gone on hikes after work which honestly is a sick thought.lol. I'm just so competitive, that when my nephew was beating me in steps on my fitbit board, I wouldn't back down when he sent a "taunt", ok game on, let's go. Was my mentality. I won.lol.
Just my thoughts on your post, hope any of it helps, and if you've got a question on any note, feel free to ask.
Much Love,
You're Not Alone
Yeah, I concur that this works. This is the only advantage of me having poor eyesight.
My main hobby also involves a lot of aerobic exercises as well, though, so that also helps.
This… I up my target in the Fitness app on my iPhone every few months, and just walk to meet the goal. From being quite sedentary, I now avg 10-15k steps a day
Fatigue is a not-often talked about trauma response (feeling tired / wanting to rest all the time / no motivation for anything)
my partner works 15hrs a week, and does Yoga twice a week (including Cardio, but not always) I myself work 30-35hrs a week, and do Yoga with her on my days off
I’ve been using exercise bands they have good resistance- I leave them in my bedroom.
If I go through a depression spiral . I can sometimes motivate myself to use the light and heavy ones .
They are easier to store than weights and are pretty cheap .
I’ve gained 20lbs after losing one of our dogs. I’m trying to get back to my normal weight .
I hope this helps 💜🫂✨
Your reply made me remember that when I can’t sleep I work out on my bed. Bicycle, butterfly kicks, cobra, planks. It’s not good for my mattress 😂 makes me tired tho
Probably for that reason my aunt puts a yoga mat permanently in front of her bed.
I joined a Muay Thai gym because before that I would start working out and then slowly get bored or find excuses to stop.
The people are awesome and a big part of why I've been going for the last 5 months.
I did Muay Thai for a year and half, had to stop due to circumstances but I really hope to come back to it one day. It’s the most intense physical exercise I’ve done in my life and also a mind changing experience. I would train three times a week and I remember how before every session I’d be like “I hate this I hate this I wanna stay home” and then in the end I’m like “wow I’m really glad I came”. The hardest things is to start.
I dont need much motivation because I love to lift weights. It wasnt always like this tho. Like you, I hated moving and was pretty sedentary. Never got the draw of competitive sports. One day decided I wanted to be better so picked up dumbells and forced myself to workout 5 days a week consistently for a month or two. By the end of the process, my dopaminergic pathways were wired to lifting and it started to give me pleasure. Then I joined a gym and its heen 3 years I been working out consistently. I dont know how I would fill the void if I had to stop weightlifting one day. It has become very crucial to my well being. Becoming fit gave me perspective on how shitty and weak I used to feel all the time. My life has turned inside out because of it.
I originally joined a gym and got a trainer to get rid of some extra weight, but then one day I was putting my hair up in the mirror and realized "holy shit--I have biceps!"
Now I'm a bodybuilder.
It really is life-changing. I feel better, I'm stronger, and my self-esteem is better because I like my body now.
I think joining a gym is a great idea when starting out, especially if you can do classes or get a personal trainer.
I didn't exercise because I felt foolish when I did and I didn't know if I was doing it right. Having an in person trainer correct my form was great and now I realize I do enjoy exercising.
Hey, everyone has different tastes. Do whichever you like more. Any kind of intensive physical activity has its own benefits. You like walking, go do that! See where it takes you.
3rd vote for pilates! I love doing at home mat pilates with Move With Nicole on YouTube, her voice is so kind. It makes my body feel so much better while I'm doing it and after I finish, and helps with body-mind connection through breathing.
Came here to say this! There are lots of classes you can take for free on YouTube, and if you have the Peloton app I recommend classes with Kristin McGee (she’s positive in a refreshing way, and explains things well so you can get a better workout).
It’s a full body workout and results happen quickly if you keep up with it! It’s hard at first but you’ll be shocked at your progress if you push through. :)
Me, too. I gained over 40 pounds from taking a particular medication. I'm glad that I have all my original parts, but I hate the way my body looks and how weak I've become. Unfortunately, I hate dealing with people more.
I love yoga bc it's great for getting grounded and connected with myself. Can get emotional at times and when I am vulnerable I do gentle and restorative classes. Let it be therapy. My town has a donation based yoga studio, very lucky!! I sleep great on days i do yoga.
On stronger days and confident days I like strength training .. makes me feel bad ass.
When i am more fit, my mental health is fit...all connected. Consistency is my issue. Always.
I so feel you on this. I feel immense guilt over the fact I don’t exercise because I know how important it is. Every time I just have a 10 day spurt of regular exercise that always die down
I do smoke so I have so hope that once I’ll quit I’ll be able to in a way to fill my time with exercise.
I live in a 4th floor walk-up with no elevator and no laundry in unit so every time I leave my house I do functional fitness by climbing like 60 stairs each way and when I have to do laundry, I climb like 60 stairs with a 20-30lb bag of clothes so I count that as exercise. That and my bf and I joined a really fancy gym with a nice whirlpool so we negotiate with ourselves that if we go and work out for 45 minutes, we can reward ourselves with hot tub time together
i have spurts of wanting to exercise and having a lot of fun doing it, but there are other times where i’m depressed and out of energy completely where i just can’t do anything at all, i walk around the house back and forth a couple times so i at least complete my step goal on my watch. i would go up and down the stairs if i had stairs— that could be a little fun! i have a little treadmill in my house too, and i like that on inbetweenie days where i don’t want to do too much. i run/walk and watch a tv show i like for a half hour. :)
i also think those yoga videos on youtube are really nice. they’re very calm and easy to do sometimes, so it’s not stressful. i think there are also videos you can follow while you’re in bed? those might be good if you can’t even get yourself to get up.
Since my first symptoms of cptsd, which appeared in 2018 during my medical internship, I started gaining weight and losing muscle:(
Now I'm 50 kg heavier 🥲
Would like to listen other advices here too, cause I tend to overeat during anxiety and depression periods + shame makes it super hard to do sports:(
UPDATE AND RESPONSE TO QUESTIONS ON NEUROPLASTICITY:
I first learned of neuroplasticity reading Bessel Van der Kolk's The Body Keeps the Score. I highly recommend it for assistance in healing CPTSD. It is intense, yet you can skip all his research and read his insights and research on healing and how the body heals. However, reading the book gave me a huge amount of knowledge as to where my CPTSD was derived from.
Neuroplasticity is basically repetitive conditioning of our brains by imprinting. Meaning, the more you do something (i.e. exercising) the more it becomes habit or second nature to us.
I did not grow up in a household that exercised or ate well. It was difficult at first to change my habits, but it is now repetitive and Incorporated into my daily schedule.
My go to addiction was nicotine. I've smoked since I was 16 and used it as my control and go to during stress. Couldn't live without it. Addiction is brutal regardless of what the substance, but our bodies do keep the score and knows how to recalibrate to normal hemostasis once we change that habit and use repetitious forms of alternative avtivities...so long as it's good change. I couldn't switch to vaping because I was still putting harmful chemicals into my body. I wanted strictly natural change. I was either all in or all out. It just takes time to do it.
The more I've read about where my life went sideways....dysfunctional families, narcissistic abuse, SA, toxic family members, Adverse Childhood Experiences, religious abuse, scapegoating, gaslighting, manipulation tactics, etc. etc. etc., the more I am better equipped to handle and cope with those issues or people that have caused harm.
Some authors I've studied are: Julie Hall, Ariel Schwartz, Darlene Lancer, Pete Walker, Don Barlow, Sherrie Campbell, Linda Hill and Rebecca Mandeville.
I believe all these authors are on YouTube.
Again, best wishes to all of you on your journey. 🌹
Rough one. Emotional eating and trigger eating causes so much shame. I cannot stress the importance and eating well and getting some form of exercise. I stopped eating processed foods and gluten. I only have fruits for snacking in my home. I eat high protein meals with good carbs. I make a lot of smoothies with protein powders and avocados. I walk everyday. I have suffered with depression/anxiety since the age of 5 when SA started and was misdiagnosed with bipolar in my late 30s. I never addressed my past until three years ago. I was extremely poly-psychotropic medicated (bc of the misdiagnosis) to the point it was believed I had Parkinson's Disease. I should have died with what they prescribed me for 20 years. I've done my own research on neuroplasticity and how it transforms the brain functioning and how crucial it is to healing CPTSD. I've had extensive counseling also attended a trauma rehabilitation center. I put myself in a mindset of Hope and found Resiliency that gave me the Will to Heal and Live. I am medication free and only use vitamins, supplements, exercise and eat healthy. I'm 59 years old and feel good about myself to the point for the first time in my life I want to live. Healing for me has been a mindset that it was not what was wrong with me, but What Happened to ME. I am no longer a victim, but a survivor and I do not let my past define who I am. I wish you all to give yourself grace and know that it possible to heal. 🌹❤️
Thank you for sharing your story and support! You are so cool! Absolute inspiration! Could you please share some books, videos or other info about neuroplasticity?:)
I have gotten in the habit of jogging in place for about 15-25 minutes a day while watching tv or playing video games, then will usually try to stay standing for about an hour or more afterwards. Its not much but its about the level of energy I can expend and still have some left for the rest of the day. But I have noticed that it helps with my overall pain level for the day and has helped to keep my weight at the level its at without gaining more.
I hike, bike, and cross country ski. BUT I have tried to stop making "fitness" or weight loss my goal. My goal is to move my body and feel strong-ish. And give myself a break when I don't feel like exercising. I try to do a wee bit of yoga every day. 45 minutes of yoga is good, 30 minutes is also good, and five minutes is better than zero minutes! I use this great app called DownDog, which lets you customize your yoga to your ability and preferences. It's okay to stay on "beginner" level forever IMO. The goal is not a goal, the goal is to quiet your mind for a few minutes and do something that makes you feel better. I try to quiet my mind by reminding myself that my body is great because it's mine.
Too much self-loathing and comparing to my younger self and body. Strong is better than thin, and it's possible to be a "less than perfect" weight and still kick some ass when it comes to endurance and enjoying your physical activity.
I started training for powerlifting about a year ago. I had always dabbled in the gym before, but this is the first time I committed to training since I was in school. I am strong AF now and getting better.
It takes a little at a time, but you can get there in most any physical activity.
well, first, my energy levels seemed to be an actual medical problem for me. i had to fix that before being able to do much, and i take bupropion now! without it, i'm sleeping 16-21 hours a day and i get a healthy 7~8 hours now!
now if it's not walking to work, it's pokemon go that gets me outside,, i go at night if i can. during summer that's not that weird.
Pokemon Go is an incredible exercise I never throught about in the first place, but just playing it, walking here and there is incredible (and incredibly fun, too)
I second bupropion/wellbutrin!
Depression and coping/bingeing food was what got me to 300+lbs. I hadn’t dealt with any of my trauma and that was my comfort. Sadness and food.
I eventually realized I needed help and talked to my doctor who put me on Bupropion and it helped me look at myself. I saw what I was doing was coping and not living a happy life. I could finally see like I had been given glasses that it was tied to me not handling my trauma and I needed help professionally.
My biggest tip is finding something you love to do that keeps you moving (you will be more likely to be consistent if you love it)
I started using an oculus (supernatural) it feels like listening to music and dancing, and YouTube Richard Simmons videos because he always made me feel happy when I did them!
I found that when I started moving more eventually I wanted to eat a little better too to not mess up the progress I had been making, it all just snowballed over time and here I am 111 lbs down ☺️
It hadn’t been easy, it really is a journey and there are times, months even when I’m not consistent and I can tell the huge impact it has on my mental health.
Consistency is key, find foods you love and movement that you love and take it one day at a time.
Also be gentle with yourself. You deserve to prioritize your well being in whatever way you need.
Have that slice of cake for your birthday or stay in bed that one day you feel extra sad to binge you’re favorite show.
BUT moderation it’s important.
Remind yourself, You only fail if you stop trying. ♥️😊
I’m not super fit, but I try to stay active. I like going for long walks (wasn’t EMDR discovered by someone going for a walk?). I keep a 15 pound kettlebell and some hand weights near my living room so that I see them and feel more motivated to use them. I look up kettlebell workouts on YouTube.
I hated running, still do, I struggle a fair bit with it but my career goal requires it, so I hired a trainer to drag me through it
Investing in myself was the best thing I've done, a lot of people threw negative comments around about it, but he's helped in so many ways and has been to therapy him self, he knows when to push me and when to take a walk round the track
I couldn't even get out the door before I met him, literally, and I do still feel sick at the thought of running so theres lots to work on but from not being able to run outside for a minute by myself once a week to running five times a week at a variety or times/ distances is pretty cool , hard work, more so mentally then anything else and f\*cking tiring but pretty cool non the less
It took some time but I was eventually honest with him and said I had mental barriers, as we talked I told him I had cptsd and I think being honest like that is what helped the most, everything was taken in steps, if I missed a run it was ok, no shame, no anger, I'm honestly lucky to have found such a great trainer, I woudn't be running without him
I’ve found the less I do the worse I feel and the worse I feel the less I want to do, so I have to force myself to do things I have no desire to do on a regular basis or risk falling into a deeper pit. The first thing I did was buy a $400 treadmill that slides under my couch off Amazon; it’s great for days when I don’t really want to deal with the general public or have a movie to watch that I haven’t had time to sit and watch (I just watch it on the treadmill instead). I’ve expanded it to pickleball and golf with friends some weekends over the last few years but just doing anything was a monumental change for me and it helped so much.
I walk dogs a few hours each day and stay active with barre, buti and yoga classes. What helped me transform from a sedentary lifestyle was A) realizing how out of shape I was for a person in their 20’s, and B) experimenting to see which types of activities and fitness routines were right for me. I knew I liked to move my body but didn’t look forward to my workouts until I started barre and buti and yoga, where I could feel feminine and graceful and also strong. Just gotta find what fits your likes.
I'm the exact same way. It feels like I use all of my energy on just surviving. I've started just making movement more fun. I put on favorite music while doing chores, which then motivates me to dance, or dust the baseboards, organize (lift heavy boxes), etc. Now I'm finding more pleasure in movement like going for walks.
I’m not fit but my body is screaming for activity, I have restless legs and get random sicknesses so I do light exercise.
It helps that I always do eye exercises, my eyes feel weird otherwise and I can add on simple body exercises: lunges and specific stretches taught to me by a physiotherapist that helped retain me some muscle strength.
2 days back I tried qigong by following YouTube video it really helped me. By doing the exercises slowly, it is meant to unblock your body.
I used to be skeptical, but it really did unblock the restlessness, sickness and lethargy I felt from being sedentary for so long. I did the western exercise and qigong for comparison, there is a difference.
There’s a lot of health benefits from qigong, a lot of elderly will practice it in the park in China and here in Malaysia it’s a common remedy recommended by chiropractors for people with pains
I probably forgot to mention but having interests in cool sports always helps: ballet, martial arts, figure skating. It always awes me so I think I wanna do that too and everytime I work out I think yes this will lead to doing cool stuff one day
I started doing twice a week workouts with a friend to have an accountabilibuddy. We do muscle Mondays - where we do a 30-50 minute at home youtube weight work out and then we do walking Wednesdays where we walk 10,000 steps.
Before this, I was running 3x a week because I had just gotten out of a break up and needed something to do with my time so I chose running at nature preserve I really like.
I love yoga for the fact its intensity covers the whole spectrum from "totally chill" to "extremely challenging". Yin yoga is very slow and more about stretching, relaxing and some kind of deep meditation.
then there's vinyasa flow which can be medium to very challenging, and you can always switch around between those. start where you are, and that means start slow, just try some poses, exercises etc - play around, find what works for you, take your time
I've found that the best way for me to stay active is by doing an activity I like. It used to be Zumba in the living room, but now it's working in a restaurant where I am constantly moving and lifting. I hate gyms, weights, all that stuff...but I'm getting similar benefits through my job.
I live in a city and don't own a car, so I have to bike. At one point I found a bodyweight workout plan that increases at your own pace, and started out with small stuff like "I will do one squat after every trip to the bathroom (which admittedly is still 6-8 times a night because I drink a *lot* of water).
Also, stretching doesn't need to be yoga, or even standing. I do a lot of effective stretching for my hips, legs, and back while laying on the floor, and I let gravity do the work for me.
I'm lucky enough to love dancing.
I got into k-pop during the pandemic, so I started taking in-person classes once the restrictions were lifted.
It's been almost 3 years and it's not easy because I'm depressed most of the time, so I force myself to attend at least twice a week.
Sometimes I can't take the class and I just cry in the bathroom for the whole hour, but I always take myself there, no matter what or how shitty I'm feeling.
In the long term, it helps me being a big fitter-ish (I'm still fat af but my resistance has gotten much better) and it also helps in my mental health.
Otherwise, when I can't take classes due to their holidays, I walk while listening to audiobooks so I don't feel I'm wasting my time by just walking.
And I try to walk as much as possible, in general. I don't have a car and I live close to the center of my city.
I hope you'll find a way to start moving around at least, it will probably help both your body and mind!
Bike trainer and weightlifting gear in my garage. It helps to have a schedule and think of it like meds - something you have to do on certain days, reliably, or you'll feel worse.
Have a good friend who habitually does HIIT training with videos in her apartment. A class with an instructor is good if you don't want to have to think to hard about what the program is, an videos are good if you don't want to be in public.
I have tied much of my self-esteem to my physical appearance - and I love the sweet, sweet validation that comes when someone notices my big biceps, or the way my chest bulges out of every shirt I wear, or the way people remark when I lift something heavy with total ease.
So it's no problem for me to keep hitting the gym. Am I perfect at it? No, I only go three days a week because I'm usually too tired otherwise. But I make damn sure I go because, well, I need to know I look good. I just have to have it.
The hardest part of getting to the gym is that moment before I go. I try to go straight after work so I don't get the temptation to "just rest a moment" because if I do, I'll veg and freeze up and then there's no chance.
Also I don't drive. I think a lot of people fall into the trap of driving everywhere, eating almost nothing for dinner, and having their biggest meals in the evening - so their biggest calorie intake is going nowhere. And to counteract this, they go through phases of eating almost nothing, so their body stores every stray calorie and they keep the weight even still.
I totally relate. I went through a period of about a year after I quit drinking to cope, where I was in bed or on the couch for most of the day. It was my depression and anxiety.
I started by walking my dog for short distances, about ten to fifteen minutes every day. Then I upped it to twenty to twenty-five minutes. I gradually kept upping the distance over a span of a few months. I also spoke to my psychiatrist, and she put me on a new anxiety medicine.
I use a free step counter app on my phone, and I track my calorie intake and nutrition to make sure I'm eating a balanced diet. I recently started doing some light weightlifting. I'm starting with fifteen minutes a day.
I force myself to go to the gym as soon as I'm done with work. I wont even sit down at home because once I'm comfortable I won't leave the house again. I bring my kindle and read on the treadmill and the time just flies. If you don't like to read I'd recommend watching something on your phone/listening to a podcast. Really helps pass the time!
I’m in a similar boat…exhausted all the time, no motivation to “exercise”, and for most of us, we already struggle with feeling worthless, so it makes it all feel that much more pointless.
That being said, my therapist recently recommended trying a slam ball. They’re similar to medicine balls except they’re specifically designed to pick up and slam down. They come in a variety of weights…I got a 10 lb for my kids and a 20 lb for me. It’s partly for exercise, but also for me it’s a healthy way to release anger & stress. Sometimes we turn it into a game and stand in a circle and slam it down to each other. I also use it as a weight that I’ll do reps with. I got mine on Amazon and highly recommend it!
Something about exercise which is counterintuitive: it can actually help with your energy levels. When you move your body, your heart, lungs, and tissues adapt, and your overall capacity will increase. This makes every day tasks start to feel easier.
The keys to building fitness from nothing are:
- Start small. Something is always better than nothing. I read a study that said even 2 mins of walking after meals is very good for your body. Try starting there. When 2 mins is easy, double it.
- You can always start again. Life happens, and we can’t always show up to exercise. But as long as you come back, you will not be starting over. Your nervous system will remember the movements and your strength will come back faster than the first time.
- Rest is still essential, no matter your activity level: You don’t get stronger when working out, you get stronger during the recovery. I always try to have a quality rest day after any day where I push myself harder than I’m used to.
As others have said, finding something you like is key. Anything that gets you moving more than you are now is a win! Try pairing exercise with something you love, to see if that helps. I find listening to podcasts, music, and audiobooks helps me walk longer on days I’m less motivated.
I am fairly fit, and that’s partially because my CPTSD manifests as anxiety, so movement has always helped ground me and process the nervous energy. But I’ve been in a depressive period lately, and so I’ve been relying on my knowledge and experience that exercise can help. I use that to get myself moving even when I don’t want to. And 9 times out of 10, I feel better after showing up for myself. And when I don’t feel better, I give myself some extra compassion, and I show up the next day.
This probably is not like most people but I found that running helped me “healthily dissociate” and also channel my rage and anger. I then started signing up for races which helped me train for a “goal” and stay in shape. I have a couple half marathons under my belt and am now about to sign up for a full. But like I said- I know that energy levels can vary impact this and it is not feasible for everyone.
Do you like music a lot? And do you maladaptive daydream? I walk while I listen to music and maladaptive daydream and I can literally walk for hours 😭😭😭
Hello and Welcome to /r/CPTSD! If you are in immediate danger or crisis, please contact your local [emergency services](https://en.wikipedia.org/wiki/List_of_emergency_telephone_numbers), or use our list of [crisis resources](https://old.reddit.com/r/CPTSD/wiki/index#wiki_crisis_support_resources). For CPTSD Specific Resources & Support, check out the [wiki](https://www.reddit.com/r/CPTSD/wiki/index). For those posting or replying, please view the [etiquette guidelines](https://www.reddit.com/r/CPTSD/wiki/peer2peersupportguide).
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/CPTSD) if you have any questions or concerns.*
Brazilian Jiu Jitsu
It helps me get any anger or sadness out of my system and I feel empowered by learning how to control and submit larger, stronger opponents.
It also forces me to take care of myself. I have to eat to train. I have to sleep, I have to have clean clothes, I have to shower, I can’t drink alcohol, etc etc etc
Though some may have wanted to condition their bodies, not providing enough nourishment for your body will make it think it’s in famine mode and ration all your calories. It can also make your immune system weak and easy to get sick often. Hence providing the right nourishment is more effective and healthier
I workout 5 days a week and what gives me the energy is my diet, i feel full and fresh from the carbs and proteins.what motivates me is the second i lift the heavy weight from the floor, i feel the weight from my shoulders get lifted, without it id go crazy
Does mental gymnastics count? Or *jumping* to conclusions of anxiety? But seriously not much except from chores and walking g. I can’t commit to the routine and then end up paying gym membership I never use
Walking for long long periods (hours) and Pilates. Love love love Pilates. It’s hard but also easy? Can’t really explain it but it’s very low impact while also being a great workout.
Slowly and gently.
My wife and I go to a nearby state park and walk there during my lunch break.
At first, we only went 1 mile per day at a gentle pace. Being out there is not only for fitness but also for mental relaxation by being among the trees and animals and flowers.
Then every few weeks, we up our game by .25 miles or so, and we may increase our speed a little bit.
My wife has the added issues of having had foot surgery which makes walking painful sometimes, and she recently stepped into a piece of glass. So we really have to go carefully.
After a few months of walking, she found that the glass wound barely hurts anymore (she also puts a padded sticker on it which helped as well), and her foot surgery pain also is slowly going down.
Sometime we feel stronger, and we go a bit further or a bit faster.
But it's about starting low and careful and then very patiently work your way higher.
Start with Sauna or cold exposure in an ice bath. Add in more fruit and vegetables and protein into your diet. Go for a walk and start with maybe 20 mins 1-3x/wk. Turmeric Ginger shots make me feel a lot more energized. These sorts of things will give you more nutrients, more energy, without going nuts. They will make you feel a little bit better. It’s super normal to feel exhausted because your body is recovering from the trauma. Start small and do your best not to rag on yourself along the way. As you do it, you’ll feel better and better and inspired to do more on your own time. You’ve got this 💪
i was not expecting to losing so much weight by just walking back and forth to a family members houses, almost 5 months since ive been doing that and ive done it less recently
i have both my stuff in 2 places
so if i need something and its not at this house
i either cry about it and not go out and just be in my bed all day or even all week or im in the I NEED IT NOW OR ELSE ILL FORGET LATER mood and just go out even though im extremely scared of the outside, a.k.a people and cars
my skin wont thank me in the future because its scorching hot outside and i just go out spontaneously when my mind wants control and by that i mean my mind wants the items that help me feel in control
so yeah
I just try and care a bit for my diet, it's been a year since I exercised regularly and even when 8 did yoga in my room I haven't had the will to even do that. I'm too damn tired all the time.
I just try and care a bit for my diet, it's been a year since I exercised regularly and even when 8 did yoga in my room I haven't had the will to even do that. I'm too damn tired and stressed all the time.
I just try and care a bit for my diet, it's been a year since I exercised regularly and even when 8 did yoga in my room I haven't had the will to even do that. I'm too damn tired and stressed all the time.
when not at my gym: bike or walk a lot, take the stairs, do fitness videos, execute dumbbell exercises i searched for.
when im home and go to the gym, i sign up for early morning classes the day before and put out my workout outfit and sneakers. i get up, get ready have like a 1/2 of a protein bar grab water and sometimes also iced coffee and just go do the class. don’t give ur self time to think this much.
My job has me walking a lot and climbing occasionally so mostly that, but I also try to limit my intake and just wiggle my body whenever I think about it because any movement counts
Yoga has been great for me in regaining mind-body connection. I keep going for the health and the mindfulness benefits! I recommend trying yoga if you haven’t
I don't do a very good job of fitness, but I walk and I play fitness video games. I also periodically do whatever PT is necessary for whichever body part ran down.
I can't get it done if it's boring. I can't get much of anything done that's boring! Chronic illness, disability, ADHD, extreme fatigue . . . I have to dig deep to do things that aren't fun or necessary to immediate survival, and that's not very sustainable. I enjoy walking and games, though, so that's what I do.
I miss having a job where I was unseen enough to do light exercise while in meetings. If I'm not contributing to discussion (some meetings are more like lectures, or watching a panel discussion), then I listen better with something lightly physical to occupy part of my brain, like folding laundry or lifting small hand weights. And a million studies show you work better after a little movement, too.
My overall wellbeing suffers a lot when the weather is too poor to walk outside for weeks and months. I'm not good about driving somewhere like the mall to walk, and even the video games (DDR, Ring Fit, Beat Saber, etc) are only fun for so many hours a month.
I'm a bodybuilder, powerlifter, and boxer. I love the gym and working out.
I'm also a personal trainer. My advice to you is to find something you do enjoy. Even nature walks will make a huge difference. Swimming is pretty popular too because it's a fun, full-body workout.
I got myself some gym buddies. when I get home from work I want nothing more than to nap on the couch, but having two other people to hold me accountable helps me to go to the gym three times a week.
"Lift heavy thing or run real fast, make sad brain voice quiet."
A meme from my gym bros, but basically I made it a part of every morning to do some exercise. Getting the blood pumping and focusing on the exercise helps with anxiety and stress. It doesnt fix things but it helps.
I found a physical activity i can enjoy without the goal being physical activity. I like to go for hikes and nature walks, and i get curious and climb shit. I would like to do more stuff and be more fit, but that one thing is enough for basic health.
You can also try what my mom does and use an exercise bike or treadmill while watching your tv shows.
I think the best way is to find something enjoyable and don't set times or numbers for exercises. I notice I feel tired faster if I try to force myself to exercise with a set goal. To start, pick a couple exercises that get you moving but aren't too difficult. My favorites are crunches, squats and planks because they're simple. Then do each one until you're tired, no counting or anything. If you're tired after two minutes, no biggie. Just do it over again later in the day-- every little bit counts.
If you enjoy swimming, invest in a pool pass. If there are places you want to see, plan out a short hike or a bike ride/walk to the destination. I just bought an inflatable paddle board and choose to see it as an investment in my physical and mental health.
When I really struggle with motivation, I try to plan small rewards for myself like buying a new outfit or something. Sometimes, finding a fun way to exercise its own reward.
If you can get outside, jogging or even just walking can do wonders for energy (at least, it does for me). I do very low intensity jogging due to a shin splint in my left leg but even that helps a lot. You don't have to do a lot especially at first. I used to just stretch for a few minutes then jog as far as I could muster. Added up to like 2 minutes of jogging per day but it still made a difference
Honestly, taking out high-sodium and high-fat foods out of my diet helped me immensely in regaining my energy to exercise.
I had to for a pre-fatty liver diagnosis, and ended up losing 40lbs in less than 3 months by also intermittently fasting between 12AM-12PM, per the doctor's orders.
Without exercising more than just going on daily 15min-1hr walks (I'm physically disabled & a chronic pain sufferer), I ended up back in healthy parameters to be able to eat what I want again. Do I? Hell nah, I feel better than ever, eat much less than ever, and will keep it that way.
It's because of my experiences, however, that I'm such a massive advocate for the remedying of food deserts and poverty in general. I only got fatty liver bc I was forced to eat cheap & canned foods due to poverty and the accompanying severe depression- including pizza pockets, microwaved lasagna, etc- for ONLY a year prior. No history of drinking other than an ounce during celebrations either, and no liver disease in my family.
Food really is half the battle. If you're struggling to shed adipose and/or have energy period, PLEASE look at the sodium and trans fat content in your food. As well, make sure to take your electrolytes and B & D vitamins, especially B12 and B6. All these are responsible for managing your overall neurochemical composition, and can make things go utterly haywire if running low.
If you have trouble accessing supplements- including accessible sports equipment- do look into your local poverty reduction agency. I don't live there anymore, but, in Canada, some provinces allow you to apply for coverage as long as you have a doctor stating that they found your levels of (X) low and/or in dangerous limits.
Otherwise, my go-tos for those flare-up days are seated yoga, putting my feet in a tub of water and gently paddling (for ankle strength), joint stretches, and extremely slow, gentle movements of the overall body. So long as you are moving, even if it isn't by much, you will still be making stellar progress.
Good luck, wishing you all the best in your journeys! It's definitely not easy, but we'll get through this together. :))
(If you have access to a wheelchair or something to help you walk) start with walks! Start with a destination, and eventually just go on them because you enjoy them! They can be 5 minutes- they can be 3 hours. I recommend your favourite playlist or podcast! They’ll get you out of the house and some fresh air while staying mildly active :)
I have a personal trainer I go to 2x a week (luckily I can afford it, I know it’s not realistic for lots of people) and it’s mostly functional strength training. It keeps me accountable to have a trainer but I also lucked out with a trainer that’s really kind and respectful and doesn’t push too hard.
I now also go the gym a few times a week and I really focus on doing stuff that is lower intensity but useful for everyday life, like walking on an incline, stretches and strength training exercises. The key for me is to do the workout and not worry about intensity, just keep it at a level you can tolerate. You don’t want to set up a situation where you dread working out. I also focus on the idea that doing the workout helps me hurt less when I’m doing chores, walking around, etc.
There are some workout videos on YouTube you can do while seated or lying down. I got an app that slowly increases how many steps per day you should get, it started at 3,500 which felt overwhelming at the time but as the weeks went on, I’m doing 10k most days pretty easily. Try to tell myself even a five minute workout video each day adds up, and it’s ok to have days with no activity too.
Until I tore hurt my ACL I had started jogging. I'd always hated it but my doctor AND my therapist both said separately that every time I got that "fight or flight" feeling, I needed to actually go run away, take flight, to retrain my brain that I wasn't trapped anymore. Wellbutrin helped with getting up the energy levels a bit. And weirdly enough id run like pretty much right before bed, because often my anxiety hikes way up at nighttime, and it didn't keep me awake like I thought it would, I actually slept better.
Oh and in fact what the doctor said is "this is going to suck, you are doing to feel awful at first, maybe vomiting or collapsing after 15 minutes. But you still have to do it." And it was extremely hard at first and then generally got easier.
Start small. In the long run, its best to find something you can enjoy. It may be dancing or martial arts or pilates or ... For me it helped to ask a friend and we found a fitness course we both enjoy alot. Now we motivate each other to go weekly. Every step you take matters, literally. Some day it may only be taking the stairs instead of the elevator. Try to change small things in your daily routine. Go for a small walk after work. Do 10 pushups before you shower. If you work at home you can think about a walking pad and use it after lunch break. Create some healthy habits for yourself. Be proud of every little step.
I swim, but I also deal with really bad boughs of like deep depression and I can hardly leave my apartment. When that happens, I do modified exercises in my home. Theres tons of video on youtube that are low impact/apartment workouts.
The app Finch has really helped me with self-care. It includes a couple of workouts built in. Some of them are seated so that they are accessible. I promise this isn’t an ad, my friend just told me about it and I found it really helpful. If you want to try it let me give you a code! We can be friends and it gives me a little bonus :))
I don't. I'm also physically disabled though. I watch my diet though, find ways to incorporate veggies wherever possible, stay away from fried foods and things like chips and soda, and my weight overall has been pretty stable. I can't lose it worth anything but I'm not gaining either. This said, up until the past year I was able to do some exercises on a stool in the shower, which went a long way in my fight to keep my legs under me. I've simply reached the point, in my own issues, where that is no longer a fight I can win without a surgery I cannot get without an ortho who will do it(my weight is the 'reason'. I feel bad for people who are heavier than me and need this stuff). I have no idea how these idiots expect me to lose weight when I cannot even exercise but bias blindness or willfully ignoring reality bc they don't want to op on people who don't have the body they want to work with is a real issue within the orthopedic surgeons. It seems far too many people know someone who has died because they were denied such interventions and therefore could not recover from injury or like for me, something that happened to my bones after radiation, which is actually fixable with surgery but I've been slowly losing my feet from under me for the past few years because nobody will do the surgery to fix it.
Despite records proving I am not full of it about not being able to lose weight even before this, after things done to me as a kid which involved medications that were known to cause such, too many orthopedic surgeons have had unrealistic expectations, so what I do for diet may even have some effect for you.
My issues aside, I used to ride bikes and I greatly miss it. The feel of the air on my skin was a balm in of itself, and the ability to propel myself... even to 'feel the burn' when I stopped cutting to deal with my negative emotions was... extremely helpful. That was the first thing I lost when my physical situation, after surviving cancer, became apparent.
I can relate to the exhaustion. I am perpetually so and was back then too. Just a little less so because I found something that fed my soul in a way other things, even other things I found that did so, did not. What you need is something that feeds back into your own soul, or so it feels. For me that was painting and music for emotions but the circuit, so to speak, needed cycling to be complete. Feeling the wind, seeing the colors pass, knowing I had control of where I started or stopped, the feeling of being free. It didn't hurt that I've had arthritis since childhood and the smoothness of movement also didn't hurt once it was started moving for the absolute longest time.
Find what feeds your soul, which is harder than it sounds and even the search is exhausting but it is worth it. Even knowing I'd lose access to it I'd still ride bikes again if I went back and if I ever am able to again, I will do so again.
Find something like that for you. Could be anything. Even something none of us even knows about. Just find it. Only you can. And don't say it's impossible like I did, once upon a time.
My case isn't and may not be yours but hopefully sharing it helps.
edit to add: some other things I did and tried were midnight walks, which helped sort emotions and showed me some quiet beauty when the streets were quiet and dancing(which I was terrible at because I wasn't taught but it was still fun in a smaller way). Not everything will be in a big way. Sometimes you don't know how some things effect you, such as dancing for me, until they are gone.
I'm physically fit now, but when I started exercise made me feel sick. My husband nurtured me alone at first but when I began gaining strength I was able to make progress on my own.
I liked the gym when I started out. I went two or three times a week even if I didn't feel good. They had a movie theatre that allowed you to bike and watch a show. They had a women's gym and Zumba classes. I found the commitment to time, was more important than anything else. Eventually I was able to meet the 150 minutes of cardio each week, which controlled my weight and allowed me to sleep. well.
Be sure to eat well and drink lots of water when you exercise. If exercise is new, your body needs lots of protein and water to build muscle.
I love exercise vids on YouTube! They're free, there's something for everyone, and I can get that mood boost without leaving my house or even having to get dressed if that's too much for me. I love Marnie Alton barre inspired workouts, but HIIT vids got me started.
Finding an exercise I actually liked really helped me. I've always wanted to be creative and my CPTSD brain fog/fatigue really messed with that. But I found Lyra - aerial hoop - and it's been amazing: it works out my whole body without me needing to think too much and while being creative. It's also helped me in my healing alot, alongside therapy <3 and has opened me up to enjoy many other exercises now!
I keep myself motivated, my social media is filled with all these exercise and fitness posts
I also tend to go into freeze mode right before a workout. I'll just turn my brain off and change into my workout outfit and start doing cardio, because the overthinking right before the workout is what prevents me from doing it at all (not sure if that's healthy though)
I have FSHD....so I'm pretty much fucked....though I am doing physical therapy again. Plus I've been alternating between vegan/vegetarian/pescatarian cuisine since I was 22 years old and cut out gluten containing grains around 27 years old, I also started regulating my alcohol intake heavily at 22 years old (which was about 20 years ago) and my last actual drink was like 3 or 4 years ago. I learned from a rather young age if you don't use it you lose it....I was walking until I broke my leg 2 years ago....I literally used to walk everywhere.
Its easier to do excercises that dont make your heart rate go up too much. (not so much aerobics especially if super sleep deprived)
Strength training works best for me even though im always so tired, its better than nothing and motivating when i see some results..
YouTube videos. I like growingannanas 20 min HIIT videos. Or Zumba videos. Yoga etc. I try to do something every day, even if it’s literally a 5 min video. It also kind of paradoxically gives me more energy
I joined a private studio where they tailor my fitness to me. It’s expensive but I’m using it for 4 months to get into shape for less expensive things. I too was in the depression unfit and vicious cycle. Making the exercise interesting and doable has been key. When I first walked in, I felt battle weary. Now I look forward to my 3 workouts/week.
I started running. Run 5-6k, 4-5 times a week. Took a bit to get my lungs up to par, but when I’m running it’s hard to think of little else. The routine became an easy promise to keep, helps in many ways. Best of luck, friend!
I find depression and a good heartbreak make excellent diet plans, and then the manic “oh shit I haven’t done anything because of my depression catch up” is great exercise.
I joke only because it’s true!
I adopted a dog from a shelter, and I take her to long walks in the fields around my town.
The open air and green works its magic on the brain.
Also, I'm using a sports-watch-thingy that counts your steps, which somehow motiviates me to pass the daily quota.
I go to kickboxing 4 nights per week. I live with chronic pain & I am seriously obese but I have been doing kickboxing for the past 18 years (with the exception of when I was pregnant with my youngest child) and times that I just couldn’t do it because of MH issues.
One of my sons encouraged me to come back after my youngest child was born as he wanted to train with me & see me finally get my black belt, which I was one belt away from - sadly that never happened.
I have become best friends with the chief instructor/club owner and he is a massive support to me with my mental health struggles.
Edited to add: if I stopped training I know that my body would completely seize up and I would end up in a wheelchair or would very likely take my own life.
Hot girl walks. My sweet dog loves to go on walks and just walking taking in the sunshine and fresh air helps. I reflect a lot on my walks. If I'm feeling really unmotivated I'll tell myself that I can't smok my vape unless I do it on the walk. Mane it's unorthodox but it works
I walk almost every day. I come up with reason, such as getting a drink, a bottle of water, or a snack. Then I walk almost a mile to the store and then back. Using a backpack with heavy stuff in it will add to the exercise. As far as my arms, I'm still figuring out how to work them out. Was thinking of a pull-up bar because when I'm bored, I think I'd just hang on it, which is still better than nothing.
Walking. If you’ve got time to sit and watch 30 mins of tv or 30 mins of scrolling, you have time to walk. I like to smoke and send my mind to space while I listen to music and walk/run, but plain daydreaming fun scenarios is equally entertaining.
Go when you first wake up, have clothes and runners ready so you can jump in them and get going right away! Or go right after you eat dinner! I would do it before I cleaned up after dinner, or the motivation could wane.
Good luck!
I’m struggling with this. I want to be active but I struggle with motivation. Physical therapy and walking my dog helps get me started though. My medication and PCOS kind of makes it hard to lose weight and keep it off
Personal training 1x a week, which I force myself to go to. And I walk rather than take public transit whenever possible. I have been suffering from claustrophobia and heightened sense of smell, so walking is much better for me.
Instead of exercising as a single activity, I do little things wherever I am thru the day (when able) like squats or lunges, overhead "weight" lifts without weights, bicycle legs in bed lol.
It helps keep my muscles toned enough that on days I have energy it doesn't hurt to move as much. Do what you can, any little bit helps, exercising in bed 2 minutes at a time is a huge feat sometimes.
I have a spreadsheet for my workouts at the gym where I keep track of reps and weight and stuff. Keeps me organized and motivated. An accountability partner helps too.
But changing how I ate is the only way I could lose weight. I track my calories.
I replaced parts of my day when I used transport with walking. I do less as a result, and walk more. The latter has helped me alleviate back pain whose lessening I found contributed to having an easier mental state.
I walk *everywhere.* When I have to take the Metro, I always walk up the stairs or if the escalator is really tall (screw you DuPont Circle) I’ll walk all the way up without stopping.
I may still be shaped like mr bobinski but my thighs can probably crack open a watermelon by now.
I do HIIT workouts at home from YouTube videos. They only take 20 min and I like the “Juice and Toya” content/workouts. They’re pretty simple, nothing complex, and they play good music and are cute people. I like being able to work out at home—I don’t feel comfortable in gyms. Plus I can trick myself into doing a full workout by just turning on YouTube and selecting a Juice and Toya workout and starting it. By the end of 20 min I’m sweaty and ready for dinner and chilling.
I walk a few miles a day (I have a dog).
And I do a lot of stretches to just keep my joints and muscles in decent shape.. like stretches I did in dance class as a kid.
I feel that exercise helps keep me from getting depressed! If I’m having a down day, even a 30 minute walk can help. But I thrive on 2+ hours of activity per day. I think it gives me the happy hormones I need.
I walk around this beach near me almost every night, it’s one of the few places I feel comfortable leaving the house for on a regular basis. I feel like when dealing with trauma you can’t really set the same standards for yourself that other people have (going to the gym frequently, super long workouts etc.) and just have to do literally whatever feels doable in your body even if it’s just breathing deeply and stretching for a few minutes.
I do not.
That having been said, in the past I've found that having a good piece of exercise equipment was motivating for me. I've been thinking of getting something like a Total Gym because that seems right up my alley. I'm more likely to interact with a piece of equipment or something like a motion-based video game as it's something I can engage with instead of thinking up a routine for myself. It's hard to make myself do things like stretches or push-ups or going for a walk, but if I have something I can play around with I'm more likely to do that for a bit.
I walk, lift weights and do yoga and some calisthenics. I'm set up at home for gentle workouts, but try and go to gym at least 1 or 2x a week to not get in a rut and to use heavier weights. Last two weeks I've been inconsistent and my mood reflects that.
honestly a lot of my coping is maintaining an appearance i feel comfortable in and exercise is my go to stress release. i do 1-3 hour walks daily and a 20 minute pilates workout at home in the morning.
1. ASSESS WHERE YOU ARE NOW: look what you already doing that burns calories. do you walk a pet? do you have a sedentary job? do you shop online or in person? etc.
also look at what you do that encourages the weight. do you avoid doing things that require movement? do you try to get the closest parking space possible. are you a snacker, emotional eater, etc?
2. ADAPT: what of your habits from question 1 can you increase or decrease, starting this week? I'm not talking about going to join a gym right away. but find easier barriers that you can tackle first.
e.g. if you are a snacker, I'm not saying atop snacking. but instead, put the unhealthier snacks or your first go-tos at a harder to reach place (top shelves, behind a bunch of other stuff, etc.) two things might happen because you are having to exert more effort to get them: a. you will become more aware of how often you are snacking, and if you need to take cutting that back a step further; b. having to work harder to get the snacks will burn more calories (even if just slightly, lol) to get them, and may even discourage you from doing it as often.
3. REMEMBER TO START SMALL: esp if you're dealing w fatigue, and esp if you're just wanting to not gain and/or lose a little weight. small, consistent changes can make a bigger difference than most people realize.
going too hard at the beginning can decrease the likelihood for success. which can be really discouraging. and for some, that initial discouragement can prevent you from trying again.
slow gradual progress over time will be better than a lot of great progress at the start if that "great progress" is lost.
but once you see where you already are w things, then you will better know what questions to ask for making the changes that *you* need or that will best stick for *you*. 🖤🖤🖤
Morning walks when it’s quiet outside, and yin yoga. I do yoga with Joelle videos. I like her the best. I’ve tried other people but my nervous system and parts don’t respond as well to them. I love that Joelle speaks articulately and slow paced and really encourages you to not push yourself too hard.
I have fibromyalgia and flare with a lot of exercise but I read that yin yoga specifically was helpful for it so I gave it a try. My mobility and strength / endurance are a bit better after a couple of months of being consistent. I’m all for low impact exercise and anything sitting/lying down since I deal with dysautonomia symptoms too. And of course all of my medical stuff (I think, for me personally) is from my cptsd. So yeah :)
I do online videos at home. I made myself a deal that I would pick out a show I really wanted to binge watch, one with a lot of seasons to it. And then I promised myself that I would only watch it if i was also doing one of my exercise videos at the same time. I've now worked out through all 15 seasons of supernatural and TWD. If I've done my month of exercising, then I buy myself a small present at the end of the month. I also do virtual walking challenges with my service dogs. I also do a bit of karate. But starting can be hard. Motivation always fails so if you can, just start with ten minutes a day, to make a habit.
The thing that's helped me is walking and MyFitnessPal. Walking up to 6 days a week for an hour a day has helped me lose weight and improved my mental health. Logging my food helps me track my calories.
If you are interested in walking I recommend the step up app. It's a simple app where you can track your steps and put a daily goal that you can choose yourself. It also offers the option to add peers, but you don't have to. Feel free to start of as basic as possible and build up from there. I have recently started walking more after years of being mostly sedentary. Walking 2K- 4K, instead of zero, seeing some nature and sun, I now realize what people were talking about. It is still hard to appreciate positive things (like a pretty view) I can't lie. Sometimes I cry on my walks, but I'd rather be outside crying than inside. I wear sunglasses and a cap so people won't notice, but i try not to care about that. What is important is trying to get out more. It will be hard in the beginning. Don't be too hard on yourself. Just try to move more this week than the last. Give it time and after a while the habit will stay and you will miss walking more hopefully. Best of luck and remember to use comfortable shoes and stretch a little.
I cycle a lot, especially through nature. It helps me see the sun, get some air and the space to passively process and think has been extremely useful for me.
I also listen to audio-books and find it helps me digest some of the more challenging content for healing related books.
I started with an ebike due to having lost my fitness, and now ride my 'normal' bike again. I don't think I'd have pushed through and gotten my fitness back without the support at the time. Being able to rely on a motor on days you're done, out of energy, flat or whatever it was, for me, made a tremendous difference.
I think the core take away for me is that I do it because I enjoy it, I have all these reasons before fitness comes into play. I think that's important and why I've cycled a large portion of my life. I have cycled out of necessity, lack of transport and being broke, and I think that's when it got me down.
I do "workout snacks." You pair a quick little workout with an existing habit. For me, I do a workout while my electric kettle heats up my water for tea and then while it's steeping. Ends up being about 10-15 minutes of donkey kicks, lunges, squats, bridge lifts, push ups, etc. I also try to take an hour long walk every day if I can.
I used to go to the gym the last few years. I was in such great shape 😭. I've been slacking for the better part of a year and struggling to get back into it. I can't seem to get myself there... I feel you.
It's just a habit. Starting it, maintaining it. The hardest part is getting started! I'll let you know when I figure out some tricks...
Martial arts or resistance band fitness, just find a random YouTube video for beginners and go! There’s also walking workouts if you need low impact, there’s some big YouTube channels that do like 90s grunge themed walking workouts, Disney walking workouts, boy band ones, lots of variety.
Built up incidental exercise. Need to go to the toilet at work - I climb the stairs to the next floor. Use stairs instead of the lift etc. the other thing I do is try to build habits, so if I want to get into the habit of walking, I’ll walk around the block and do that every day. Then I’ll build on that. When I don’t feel like walking I remind myself all I have to do is put my shoes on and walk a few metres, before I stop. It’s to keep the habit going and mindset of I need to walk. After a few days or weeks, I will naturally build it up but I have to keep the hook in if doing something and not do nothing. Doesn’t have to be much but I can build on something better than nothing. And reward yourself. If there is something you enjoy then do the walk around the block and then what you enjoy straight afterwards. You’re more willing to do what is hard, when it is linked with something you enjoy.
I have a exercise game for switch that I play sometimes, but it's been a while, otherwise I usually walk a lot and it helps bringing my phone and playing Pokemon go while walking
Trying out different sports to help you out finding what you enjoy doing could be an idea maybe? Most trial classes for sports are for free as a bonus.
I personally like martial arts sports a lot, did Judo for a long time as a child and now I’ve been looking to start with Aikido since I think it’s awesome you can have a big impact by making a small move. I’ve never really enjoyed playing team sports, because I don’t like being dependant on other’s decisions and needing to deal with their emotions hahaha
What time do you feel best? I know
You mentioned being very tired and that so valid to just rest!
Before I can list my reasons to not workout I make sure I do it first thing in the morning! What do you think you can do to spark some motivation? A buddy? A support group? It sounds you want to prioritize this so that a great start already!
Beat Saber! I have a lot of issues with motion sickness and can't play most VR games but Beat Saber doesn't bother it at all. There's mods you can get so you can get customized songs and maps, and there are some made to feel like sword fighting, others dance, and some specifically made for exercising. My favorite are the sword-fighting ones that make you feel like you're going to go kick some unlucky ass somewhere, with the unlucky ass usually being your own because you get too into it and assault the wall with your face by accident.
I started with dancing, walking, and riding my bike. These are activities i enjoyed as a kid, so I started doing them again, which helped immensely. Then I slowly started training with weights at home, doing pilates, etc. I think taking baby steps with activities you enjoy doing and then progressing from there is the key.
Ok I love the suggestions, but you gotta be realistic because that's what works. You have to work up to things. For me, most of what I can do most of the time is tiny. Tiny is WAY better than nothing. Tiny is huge when you're struggling. What I started with was 5 push ups a day. And I paid special attention to how I felt after. And it felt good,, because I knew my brain was making the *chemicals*.
And if I kept going with 5 push ups, it would turn into 10. Then a 30 second plank. Then 60. Then some squats. And more and more. Because it feels good and it helps.
If that is too tough, I also love wall pushups! 25 wall pushups do the trick for me. The key is to do as many as you feel like you can do, and push for *one* more!
See how that goes and just notice the energy keep steadily rising until you can get back to movement you like. Like dancing. Or karate. Or yoga. Or kayaking. Or just some lovely gardening :)
I also have my Finch self care app that helps because I need a little reward and extra dopamine. Also a reminder!
I don’t have a car so I have to walk a lot lol
+ I walk really really fast on purpose because I know that's the only exercise I'll ever be doing lmao
I walk really fast too because I always feel like I’m in a huge rush. I think that’s a trauma thing as well but idk what caused it lol
I think so too. I think when we have a task, we work to get it done as fast as we can instead of just taking it comfortably
Ouch I feel that... I'm always or in an emergency to finish a task or to tired to be moving
I do the exact same thing!!! And my dad is also an extremely fast walker, of course he is the one who traumatized me too 🙃
Interesting! My mother, aka abuser, is the type who is always super slow, stops in the middle of a busy area and blocks the way, is super indecisive about where she wants to go, etc. It gives me so much damn anxiety, I hate it 💀
I do this and it's definitely because of trauma, but I've also deliberately kept doing it bc it's convenient. I get there faster, get a little exercise, and i feel like people get out of my way if I'm walking very fast/purposefully.
Oh absolute same. Also that’s just kind of my natural pace now, walking any slower seems pointless. When I’m walking with regular people, it takes genuine effort for me to slow down and I kinda feel like an AH if I walk in my usual pace. But it just feels so good???
Wow, that makes a lot of sense for myself. I mean, literally just gave me the chills. Bc at work, I even made a point to say it in the interview, that if I have a destination, you'll know about it based on how I walk. Aka, quick, and straight to tackle the goal like at a competitive level. And this ex marine that was my assistant manager, I'm 99.9% he has CPTSD, he also walked wildly fast. I thought I was quick, this dude is 3 inches or less taller than me and he can be anywhere in the warehouse at anytime just on his feet. So that's 2 of us right there ( I have PTSD,him CPTSD). But for myself I will say that having a to-do list of any tasks that I HAVE to wait to get done bc of something out of my control will drive my anxiety up and up. It's not a control thing, it just sucks knowing my anxiety is gonna take over and then I'm gonna be less capable of getting things done. But thank you for making this comment and the same to the reply before mine. Thank you both very much, it's been over 18yrs and not once have I attributed one with the other. Straight up incredible to me. It's the little things in life that truly go a long way!! Much Love All, You're Not Alone
I woke up at 5 to do chores I had been putting off because I had something on at 9. I’ve been going since then, work, more work, hike, shops and food. I’m about to crash for 15 hours I just know it
So, on that note, I can totally relate. I wakeup at 415am every morning, just so I can skip my 2nd REM dream cycle, when my alarm goes off during a dream, the literal sound of it is happening in the dream, and it's such a bitch to wakeup. It's so tough. Tomorrow, for example, I'm going to the grocery store at 6am when they open, on par w every week. n Then I leave early for work (I start at 8am),n I get there around 7-730.ish. so everyday I'm active from 415am-930/1030pm. I can't just go to sleep or take a nap when I get home from work or after I eat. My insomnia will go nuts and my sleep will be off for about 2 weeks. Sometimes it is literal torture. Sometimes it plays to my strengths in a super power of a way. When I crash for 12hrs or more, it always hurts as much as it was needed. Sometimes I want that much sleep when its clearly been wayy too much for months without end. Point being, going to sleep, and waking up at the same times will help you regulate your energy, sleep, ease of waking up, mood, appetite etc etc. Literally everything, bc sleep is king. I meditate before going to sleep, always outside, with ear pods in. I'll choose 3 select songs that resonate w me, and focus on them. I'll walk in calm and ready to attempt sleep. I'll usually win, but staying asleep is an entirely different chance of success and whole different battle. I've also gone on hikes after work which honestly is a sick thought.lol. I'm just so competitive, that when my nephew was beating me in steps on my fitbit board, I wouldn't back down when he sent a "taunt", ok game on, let's go. Was my mentality. I won.lol. Just my thoughts on your post, hope any of it helps, and if you've got a question on any note, feel free to ask. Much Love, You're Not Alone
😆 This made me LOL. Real talk something I do.
Yeah, I concur that this works. This is the only advantage of me having poor eyesight. My main hobby also involves a lot of aerobic exercises as well, though, so that also helps.
This… I up my target in the Fitness app on my iPhone every few months, and just walk to meet the goal. From being quite sedentary, I now avg 10-15k steps a day
Fatigue is a not-often talked about trauma response (feeling tired / wanting to rest all the time / no motivation for anything) my partner works 15hrs a week, and does Yoga twice a week (including Cardio, but not always) I myself work 30-35hrs a week, and do Yoga with her on my days off
I’ve been using exercise bands they have good resistance- I leave them in my bedroom. If I go through a depression spiral . I can sometimes motivate myself to use the light and heavy ones . They are easier to store than weights and are pretty cheap . I’ve gained 20lbs after losing one of our dogs. I’m trying to get back to my normal weight . I hope this helps 💜🫂✨
Your reply made me remember that when I can’t sleep I work out on my bed. Bicycle, butterfly kicks, cobra, planks. It’s not good for my mattress 😂 makes me tired tho Probably for that reason my aunt puts a yoga mat permanently in front of her bed.
Right ! 😆 I like the yoga 🧘♀️ mat idea 💡! TY
I'm so sorry you lost one of your dogs. It is so very debilitating. Sending love & comfort to you over the internet. 💘
Thank you 🫂💜 it’s been about 2-3 months . I appreciate you ✨
😘❤️🥰
I joined a Muay Thai gym because before that I would start working out and then slowly get bored or find excuses to stop. The people are awesome and a big part of why I've been going for the last 5 months.
I did Muay Thai for a year and half, had to stop due to circumstances but I really hope to come back to it one day. It’s the most intense physical exercise I’ve done in my life and also a mind changing experience. I would train three times a week and I remember how before every session I’d be like “I hate this I hate this I wanna stay home” and then in the end I’m like “wow I’m really glad I came”. The hardest things is to start.
I dont need much motivation because I love to lift weights. It wasnt always like this tho. Like you, I hated moving and was pretty sedentary. Never got the draw of competitive sports. One day decided I wanted to be better so picked up dumbells and forced myself to workout 5 days a week consistently for a month or two. By the end of the process, my dopaminergic pathways were wired to lifting and it started to give me pleasure. Then I joined a gym and its heen 3 years I been working out consistently. I dont know how I would fill the void if I had to stop weightlifting one day. It has become very crucial to my well being. Becoming fit gave me perspective on how shitty and weak I used to feel all the time. My life has turned inside out because of it.
I originally joined a gym and got a trainer to get rid of some extra weight, but then one day I was putting my hair up in the mirror and realized "holy shit--I have biceps!" Now I'm a bodybuilder. It really is life-changing. I feel better, I'm stronger, and my self-esteem is better because I like my body now.
I find weightlifting so meditative! Not a thought can go through my mind
This is the way
Roger that. Barbell therapy all the way.
I think joining a gym is a great idea when starting out, especially if you can do classes or get a personal trainer. I didn't exercise because I felt foolish when I did and I didn't know if I was doing it right. Having an in person trainer correct my form was great and now I realize I do enjoy exercising.
Hasn't worked for me, I find going to the gym or lifting depressing compared to a walk/hike
Hey, everyone has different tastes. Do whichever you like more. Any kind of intensive physical activity has its own benefits. You like walking, go do that! See where it takes you.
I’m getting ready to go to the gym rn so this makes me pretty hopeful! I want to become an exercise girlie so bad
Pilates
3rd vote for pilates! I love doing at home mat pilates with Move With Nicole on YouTube, her voice is so kind. It makes my body feel so much better while I'm doing it and after I finish, and helps with body-mind connection through breathing.
I love Move with Nicole! She helped me drop 30 pounds
Came here to say this! There are lots of classes you can take for free on YouTube, and if you have the Peloton app I recommend classes with Kristin McGee (she’s positive in a refreshing way, and explains things well so you can get a better workout). It’s a full body workout and results happen quickly if you keep up with it! It’s hard at first but you’ll be shocked at your progress if you push through. :)
4th vote — I love that so many of the exercises are done lying done. I’ve never been good at throwing my body
It’s the only exercise I’ve ever stuck with.
Walking the dog, putting on music I love and dancing
Underrated
Headphones,seaside and walking.This is so good for me.
I wish I lived by the ocean! When I used to, I loved to walk by the ocean. Best energy
Yesss this my therapy for years actually ✨✨
I have agoraphobia so I don’t leave my house much. I don’t really keep fit. But I am trying to now. I wish you best of luck. It really isn’t easy.
Me, too. I gained over 40 pounds from taking a particular medication. I'm glad that I have all my original parts, but I hate the way my body looks and how weak I've become. Unfortunately, I hate dealing with people more.
I love yoga bc it's great for getting grounded and connected with myself. Can get emotional at times and when I am vulnerable I do gentle and restorative classes. Let it be therapy. My town has a donation based yoga studio, very lucky!! I sleep great on days i do yoga. On stronger days and confident days I like strength training .. makes me feel bad ass. When i am more fit, my mental health is fit...all connected. Consistency is my issue. Always.
I so feel you on this. I feel immense guilt over the fact I don’t exercise because I know how important it is. Every time I just have a 10 day spurt of regular exercise that always die down I do smoke so I have so hope that once I’ll quit I’ll be able to in a way to fill my time with exercise.
Have you tried hypnotherapy for your smoking? I'm 20 months smoke free! Best of luck to you!
You can do it! I wish I had stopped so much sooner. It was very hard, but I feel so much better. I’m rooting for you!
I live in a 4th floor walk-up with no elevator and no laundry in unit so every time I leave my house I do functional fitness by climbing like 60 stairs each way and when I have to do laundry, I climb like 60 stairs with a 20-30lb bag of clothes so I count that as exercise. That and my bf and I joined a really fancy gym with a nice whirlpool so we negotiate with ourselves that if we go and work out for 45 minutes, we can reward ourselves with hot tub time together
i have spurts of wanting to exercise and having a lot of fun doing it, but there are other times where i’m depressed and out of energy completely where i just can’t do anything at all, i walk around the house back and forth a couple times so i at least complete my step goal on my watch. i would go up and down the stairs if i had stairs— that could be a little fun! i have a little treadmill in my house too, and i like that on inbetweenie days where i don’t want to do too much. i run/walk and watch a tv show i like for a half hour. :) i also think those yoga videos on youtube are really nice. they’re very calm and easy to do sometimes, so it’s not stressful. i think there are also videos you can follow while you’re in bed? those might be good if you can’t even get yourself to get up.
Since my first symptoms of cptsd, which appeared in 2018 during my medical internship, I started gaining weight and losing muscle:( Now I'm 50 kg heavier 🥲 Would like to listen other advices here too, cause I tend to overeat during anxiety and depression periods + shame makes it super hard to do sports:(
UPDATE AND RESPONSE TO QUESTIONS ON NEUROPLASTICITY: I first learned of neuroplasticity reading Bessel Van der Kolk's The Body Keeps the Score. I highly recommend it for assistance in healing CPTSD. It is intense, yet you can skip all his research and read his insights and research on healing and how the body heals. However, reading the book gave me a huge amount of knowledge as to where my CPTSD was derived from. Neuroplasticity is basically repetitive conditioning of our brains by imprinting. Meaning, the more you do something (i.e. exercising) the more it becomes habit or second nature to us. I did not grow up in a household that exercised or ate well. It was difficult at first to change my habits, but it is now repetitive and Incorporated into my daily schedule. My go to addiction was nicotine. I've smoked since I was 16 and used it as my control and go to during stress. Couldn't live without it. Addiction is brutal regardless of what the substance, but our bodies do keep the score and knows how to recalibrate to normal hemostasis once we change that habit and use repetitious forms of alternative avtivities...so long as it's good change. I couldn't switch to vaping because I was still putting harmful chemicals into my body. I wanted strictly natural change. I was either all in or all out. It just takes time to do it. The more I've read about where my life went sideways....dysfunctional families, narcissistic abuse, SA, toxic family members, Adverse Childhood Experiences, religious abuse, scapegoating, gaslighting, manipulation tactics, etc. etc. etc., the more I am better equipped to handle and cope with those issues or people that have caused harm. Some authors I've studied are: Julie Hall, Ariel Schwartz, Darlene Lancer, Pete Walker, Don Barlow, Sherrie Campbell, Linda Hill and Rebecca Mandeville. I believe all these authors are on YouTube. Again, best wishes to all of you on your journey. 🌹 Rough one. Emotional eating and trigger eating causes so much shame. I cannot stress the importance and eating well and getting some form of exercise. I stopped eating processed foods and gluten. I only have fruits for snacking in my home. I eat high protein meals with good carbs. I make a lot of smoothies with protein powders and avocados. I walk everyday. I have suffered with depression/anxiety since the age of 5 when SA started and was misdiagnosed with bipolar in my late 30s. I never addressed my past until three years ago. I was extremely poly-psychotropic medicated (bc of the misdiagnosis) to the point it was believed I had Parkinson's Disease. I should have died with what they prescribed me for 20 years. I've done my own research on neuroplasticity and how it transforms the brain functioning and how crucial it is to healing CPTSD. I've had extensive counseling also attended a trauma rehabilitation center. I put myself in a mindset of Hope and found Resiliency that gave me the Will to Heal and Live. I am medication free and only use vitamins, supplements, exercise and eat healthy. I'm 59 years old and feel good about myself to the point for the first time in my life I want to live. Healing for me has been a mindset that it was not what was wrong with me, but What Happened to ME. I am no longer a victim, but a survivor and I do not let my past define who I am. I wish you all to give yourself grace and know that it possible to heal. 🌹❤️
Beautiful and inspirational. ❤️ Can you say more about the neuroplasticity and healing CPTSD piece?
Thank you for sharing your story and support! You are so cool! Absolute inspiration! Could you please share some books, videos or other info about neuroplasticity?:)
I have gotten in the habit of jogging in place for about 15-25 minutes a day while watching tv or playing video games, then will usually try to stay standing for about an hour or more afterwards. Its not much but its about the level of energy I can expend and still have some left for the rest of the day. But I have noticed that it helps with my overall pain level for the day and has helped to keep my weight at the level its at without gaining more.
I hike, bike, and cross country ski. BUT I have tried to stop making "fitness" or weight loss my goal. My goal is to move my body and feel strong-ish. And give myself a break when I don't feel like exercising. I try to do a wee bit of yoga every day. 45 minutes of yoga is good, 30 minutes is also good, and five minutes is better than zero minutes! I use this great app called DownDog, which lets you customize your yoga to your ability and preferences. It's okay to stay on "beginner" level forever IMO. The goal is not a goal, the goal is to quiet your mind for a few minutes and do something that makes you feel better. I try to quiet my mind by reminding myself that my body is great because it's mine.
Why did you stop making "fitness" or weight loss your goal?
Too much self-loathing and comparing to my younger self and body. Strong is better than thin, and it's possible to be a "less than perfect" weight and still kick some ass when it comes to endurance and enjoying your physical activity.
I started training for powerlifting about a year ago. I had always dabbled in the gym before, but this is the first time I committed to training since I was in school. I am strong AF now and getting better. It takes a little at a time, but you can get there in most any physical activity.
Mike Chang on IG/fb. Got five mins? Great. Got one minute? Super!
I second Mike chang. He has those tapping exercise videos which are great for trauma release
well, first, my energy levels seemed to be an actual medical problem for me. i had to fix that before being able to do much, and i take bupropion now! without it, i'm sleeping 16-21 hours a day and i get a healthy 7~8 hours now! now if it's not walking to work, it's pokemon go that gets me outside,, i go at night if i can. during summer that's not that weird.
Pokemon Go is an incredible exercise I never throught about in the first place, but just playing it, walking here and there is incredible (and incredibly fun, too)
I second bupropion/wellbutrin! Depression and coping/bingeing food was what got me to 300+lbs. I hadn’t dealt with any of my trauma and that was my comfort. Sadness and food. I eventually realized I needed help and talked to my doctor who put me on Bupropion and it helped me look at myself. I saw what I was doing was coping and not living a happy life. I could finally see like I had been given glasses that it was tied to me not handling my trauma and I needed help professionally. My biggest tip is finding something you love to do that keeps you moving (you will be more likely to be consistent if you love it) I started using an oculus (supernatural) it feels like listening to music and dancing, and YouTube Richard Simmons videos because he always made me feel happy when I did them! I found that when I started moving more eventually I wanted to eat a little better too to not mess up the progress I had been making, it all just snowballed over time and here I am 111 lbs down ☺️ It hadn’t been easy, it really is a journey and there are times, months even when I’m not consistent and I can tell the huge impact it has on my mental health. Consistency is key, find foods you love and movement that you love and take it one day at a time. Also be gentle with yourself. You deserve to prioritize your well being in whatever way you need. Have that slice of cake for your birthday or stay in bed that one day you feel extra sad to binge you’re favorite show. BUT moderation it’s important. Remind yourself, You only fail if you stop trying. ♥️😊
Congratulations on you journey!!! I know I'm just an internet stranger but I'm so happy for you!
Endless walks.
I got a job walking dogs. It forces me to exercise plus I get paid & I like dogs.
Umm what is fit? 😂
Any movement you can do!
I’m not super fit, but I try to stay active. I like going for long walks (wasn’t EMDR discovered by someone going for a walk?). I keep a 15 pound kettlebell and some hand weights near my living room so that I see them and feel more motivated to use them. I look up kettlebell workouts on YouTube.
I hated running, still do, I struggle a fair bit with it but my career goal requires it, so I hired a trainer to drag me through it Investing in myself was the best thing I've done, a lot of people threw negative comments around about it, but he's helped in so many ways and has been to therapy him self, he knows when to push me and when to take a walk round the track I couldn't even get out the door before I met him, literally, and I do still feel sick at the thought of running so theres lots to work on but from not being able to run outside for a minute by myself once a week to running five times a week at a variety or times/ distances is pretty cool , hard work, more so mentally then anything else and f\*cking tiring but pretty cool non the less It took some time but I was eventually honest with him and said I had mental barriers, as we talked I told him I had cptsd and I think being honest like that is what helped the most, everything was taken in steps, if I missed a run it was ok, no shame, no anger, I'm honestly lucky to have found such a great trainer, I woudn't be running without him
I’ve found the less I do the worse I feel and the worse I feel the less I want to do, so I have to force myself to do things I have no desire to do on a regular basis or risk falling into a deeper pit. The first thing I did was buy a $400 treadmill that slides under my couch off Amazon; it’s great for days when I don’t really want to deal with the general public or have a movie to watch that I haven’t had time to sit and watch (I just watch it on the treadmill instead). I’ve expanded it to pickleball and golf with friends some weekends over the last few years but just doing anything was a monumental change for me and it helped so much.
I walk dogs a few hours each day and stay active with barre, buti and yoga classes. What helped me transform from a sedentary lifestyle was A) realizing how out of shape I was for a person in their 20’s, and B) experimenting to see which types of activities and fitness routines were right for me. I knew I liked to move my body but didn’t look forward to my workouts until I started barre and buti and yoga, where I could feel feminine and graceful and also strong. Just gotta find what fits your likes.
I'm the exact same way. It feels like I use all of my energy on just surviving. I've started just making movement more fun. I put on favorite music while doing chores, which then motivates me to dance, or dust the baseboards, organize (lift heavy boxes), etc. Now I'm finding more pleasure in movement like going for walks.
I’m not fit but my body is screaming for activity, I have restless legs and get random sicknesses so I do light exercise. It helps that I always do eye exercises, my eyes feel weird otherwise and I can add on simple body exercises: lunges and specific stretches taught to me by a physiotherapist that helped retain me some muscle strength. 2 days back I tried qigong by following YouTube video it really helped me. By doing the exercises slowly, it is meant to unblock your body. I used to be skeptical, but it really did unblock the restlessness, sickness and lethargy I felt from being sedentary for so long. I did the western exercise and qigong for comparison, there is a difference. There’s a lot of health benefits from qigong, a lot of elderly will practice it in the park in China and here in Malaysia it’s a common remedy recommended by chiropractors for people with pains I probably forgot to mention but having interests in cool sports always helps: ballet, martial arts, figure skating. It always awes me so I think I wanna do that too and everytime I work out I think yes this will lead to doing cool stuff one day
I started doing twice a week workouts with a friend to have an accountabilibuddy. We do muscle Mondays - where we do a 30-50 minute at home youtube weight work out and then we do walking Wednesdays where we walk 10,000 steps. Before this, I was running 3x a week because I had just gotten out of a break up and needed something to do with my time so I chose running at nature preserve I really like.
I love yoga for the fact its intensity covers the whole spectrum from "totally chill" to "extremely challenging". Yin yoga is very slow and more about stretching, relaxing and some kind of deep meditation. then there's vinyasa flow which can be medium to very challenging, and you can always switch around between those. start where you are, and that means start slow, just try some poses, exercises etc - play around, find what works for you, take your time
I've found that the best way for me to stay active is by doing an activity I like. It used to be Zumba in the living room, but now it's working in a restaurant where I am constantly moving and lifting. I hate gyms, weights, all that stuff...but I'm getting similar benefits through my job.
I live in a city and don't own a car, so I have to bike. At one point I found a bodyweight workout plan that increases at your own pace, and started out with small stuff like "I will do one squat after every trip to the bathroom (which admittedly is still 6-8 times a night because I drink a *lot* of water). Also, stretching doesn't need to be yoga, or even standing. I do a lot of effective stretching for my hips, legs, and back while laying on the floor, and I let gravity do the work for me.
I'm lucky enough to love dancing. I got into k-pop during the pandemic, so I started taking in-person classes once the restrictions were lifted. It's been almost 3 years and it's not easy because I'm depressed most of the time, so I force myself to attend at least twice a week. Sometimes I can't take the class and I just cry in the bathroom for the whole hour, but I always take myself there, no matter what or how shitty I'm feeling. In the long term, it helps me being a big fitter-ish (I'm still fat af but my resistance has gotten much better) and it also helps in my mental health. Otherwise, when I can't take classes due to their holidays, I walk while listening to audiobooks so I don't feel I'm wasting my time by just walking. And I try to walk as much as possible, in general. I don't have a car and I live close to the center of my city. I hope you'll find a way to start moving around at least, it will probably help both your body and mind!
Bike trainer and weightlifting gear in my garage. It helps to have a schedule and think of it like meds - something you have to do on certain days, reliably, or you'll feel worse. Have a good friend who habitually does HIIT training with videos in her apartment. A class with an instructor is good if you don't want to have to think to hard about what the program is, an videos are good if you don't want to be in public.
I have tied much of my self-esteem to my physical appearance - and I love the sweet, sweet validation that comes when someone notices my big biceps, or the way my chest bulges out of every shirt I wear, or the way people remark when I lift something heavy with total ease. So it's no problem for me to keep hitting the gym. Am I perfect at it? No, I only go three days a week because I'm usually too tired otherwise. But I make damn sure I go because, well, I need to know I look good. I just have to have it. The hardest part of getting to the gym is that moment before I go. I try to go straight after work so I don't get the temptation to "just rest a moment" because if I do, I'll veg and freeze up and then there's no chance. Also I don't drive. I think a lot of people fall into the trap of driving everywhere, eating almost nothing for dinner, and having their biggest meals in the evening - so their biggest calorie intake is going nowhere. And to counteract this, they go through phases of eating almost nothing, so their body stores every stray calorie and they keep the weight even still.
I totally relate. I went through a period of about a year after I quit drinking to cope, where I was in bed or on the couch for most of the day. It was my depression and anxiety. I started by walking my dog for short distances, about ten to fifteen minutes every day. Then I upped it to twenty to twenty-five minutes. I gradually kept upping the distance over a span of a few months. I also spoke to my psychiatrist, and she put me on a new anxiety medicine. I use a free step counter app on my phone, and I track my calorie intake and nutrition to make sure I'm eating a balanced diet. I recently started doing some light weightlifting. I'm starting with fifteen minutes a day.
I just started doing workouts with the help of fitness youtubers every morning. I never worked out at all and it really makes me feel good.
I force myself to go to the gym as soon as I'm done with work. I wont even sit down at home because once I'm comfortable I won't leave the house again. I bring my kindle and read on the treadmill and the time just flies. If you don't like to read I'd recommend watching something on your phone/listening to a podcast. Really helps pass the time!
I have a disordered relationship with fitness. It’s my drug. It’s gotten better but I became addicted to HIIT for the cortisol. I had no clue. Lol.
Yoga, hot Pilates, and trying to do at least 10,000 steps per day.
I work out on my off days and sometimes go for a bike ride after work. My mental health and been better since I stopped eating junk food as well.
My building’s elevator has been out for a week, does that count? I hate stairs.
I’m in a similar boat…exhausted all the time, no motivation to “exercise”, and for most of us, we already struggle with feeling worthless, so it makes it all feel that much more pointless. That being said, my therapist recently recommended trying a slam ball. They’re similar to medicine balls except they’re specifically designed to pick up and slam down. They come in a variety of weights…I got a 10 lb for my kids and a 20 lb for me. It’s partly for exercise, but also for me it’s a healthy way to release anger & stress. Sometimes we turn it into a game and stand in a circle and slam it down to each other. I also use it as a weight that I’ll do reps with. I got mine on Amazon and highly recommend it!
Something about exercise which is counterintuitive: it can actually help with your energy levels. When you move your body, your heart, lungs, and tissues adapt, and your overall capacity will increase. This makes every day tasks start to feel easier. The keys to building fitness from nothing are: - Start small. Something is always better than nothing. I read a study that said even 2 mins of walking after meals is very good for your body. Try starting there. When 2 mins is easy, double it. - You can always start again. Life happens, and we can’t always show up to exercise. But as long as you come back, you will not be starting over. Your nervous system will remember the movements and your strength will come back faster than the first time. - Rest is still essential, no matter your activity level: You don’t get stronger when working out, you get stronger during the recovery. I always try to have a quality rest day after any day where I push myself harder than I’m used to. As others have said, finding something you like is key. Anything that gets you moving more than you are now is a win! Try pairing exercise with something you love, to see if that helps. I find listening to podcasts, music, and audiobooks helps me walk longer on days I’m less motivated. I am fairly fit, and that’s partially because my CPTSD manifests as anxiety, so movement has always helped ground me and process the nervous energy. But I’ve been in a depressive period lately, and so I’ve been relying on my knowledge and experience that exercise can help. I use that to get myself moving even when I don’t want to. And 9 times out of 10, I feel better after showing up for myself. And when I don’t feel better, I give myself some extra compassion, and I show up the next day.
This probably is not like most people but I found that running helped me “healthily dissociate” and also channel my rage and anger. I then started signing up for races which helped me train for a “goal” and stay in shape. I have a couple half marathons under my belt and am now about to sign up for a full. But like I said- I know that energy levels can vary impact this and it is not feasible for everyone.
Do you like music a lot? And do you maladaptive daydream? I walk while I listen to music and maladaptive daydream and I can literally walk for hours 😭😭😭
Hello and Welcome to /r/CPTSD! If you are in immediate danger or crisis, please contact your local [emergency services](https://en.wikipedia.org/wiki/List_of_emergency_telephone_numbers), or use our list of [crisis resources](https://old.reddit.com/r/CPTSD/wiki/index#wiki_crisis_support_resources). For CPTSD Specific Resources & Support, check out the [wiki](https://www.reddit.com/r/CPTSD/wiki/index). For those posting or replying, please view the [etiquette guidelines](https://www.reddit.com/r/CPTSD/wiki/peer2peersupportguide). *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/CPTSD) if you have any questions or concerns.*
Brazilian Jiu Jitsu It helps me get any anger or sadness out of my system and I feel empowered by learning how to control and submit larger, stronger opponents. It also forces me to take care of myself. I have to eat to train. I have to sleep, I have to have clean clothes, I have to shower, I can’t drink alcohol, etc etc etc
Though some may have wanted to condition their bodies, not providing enough nourishment for your body will make it think it’s in famine mode and ration all your calories. It can also make your immune system weak and easy to get sick often. Hence providing the right nourishment is more effective and healthier
I workout 5 days a week and what gives me the energy is my diet, i feel full and fresh from the carbs and proteins.what motivates me is the second i lift the heavy weight from the floor, i feel the weight from my shoulders get lifted, without it id go crazy
I run, horseback ride, lift weights, hike and backpack. I’ve been an endurance athlete for years.
Yardwork and a two year old German Shepherd.
Does mental gymnastics count? Or *jumping* to conclusions of anxiety? But seriously not much except from chores and walking g. I can’t commit to the routine and then end up paying gym membership I never use
Walking for long long periods (hours) and Pilates. Love love love Pilates. It’s hard but also easy? Can’t really explain it but it’s very low impact while also being a great workout.
Slowly and gently. My wife and I go to a nearby state park and walk there during my lunch break. At first, we only went 1 mile per day at a gentle pace. Being out there is not only for fitness but also for mental relaxation by being among the trees and animals and flowers. Then every few weeks, we up our game by .25 miles or so, and we may increase our speed a little bit. My wife has the added issues of having had foot surgery which makes walking painful sometimes, and she recently stepped into a piece of glass. So we really have to go carefully. After a few months of walking, she found that the glass wound barely hurts anymore (she also puts a padded sticker on it which helped as well), and her foot surgery pain also is slowly going down. Sometime we feel stronger, and we go a bit further or a bit faster. But it's about starting low and careful and then very patiently work your way higher.
Dog. First walking, then hiking and lastly running a bit. When the dog eventually got too old to go on long walks, the habit stuck.
Start with Sauna or cold exposure in an ice bath. Add in more fruit and vegetables and protein into your diet. Go for a walk and start with maybe 20 mins 1-3x/wk. Turmeric Ginger shots make me feel a lot more energized. These sorts of things will give you more nutrients, more energy, without going nuts. They will make you feel a little bit better. It’s super normal to feel exhausted because your body is recovering from the trauma. Start small and do your best not to rag on yourself along the way. As you do it, you’ll feel better and better and inspired to do more on your own time. You’ve got this 💪
Walking gives me energy. I do 3 miles. I also lift which makes me feel so good and so energized and happy. Just have to eat enough to have the fuel…
i was not expecting to losing so much weight by just walking back and forth to a family members houses, almost 5 months since ive been doing that and ive done it less recently i have both my stuff in 2 places so if i need something and its not at this house i either cry about it and not go out and just be in my bed all day or even all week or im in the I NEED IT NOW OR ELSE ILL FORGET LATER mood and just go out even though im extremely scared of the outside, a.k.a people and cars my skin wont thank me in the future because its scorching hot outside and i just go out spontaneously when my mind wants control and by that i mean my mind wants the items that help me feel in control so yeah
I just try and care a bit for my diet, it's been a year since I exercised regularly and even when 8 did yoga in my room I haven't had the will to even do that. I'm too damn tired all the time.
I just try and care a bit for my diet, it's been a year since I exercised regularly and even when 8 did yoga in my room I haven't had the will to even do that. I'm too damn tired and stressed all the time.
I just try and care a bit for my diet, it's been a year since I exercised regularly and even when 8 did yoga in my room I haven't had the will to even do that. I'm too damn tired and stressed all the time.
when not at my gym: bike or walk a lot, take the stairs, do fitness videos, execute dumbbell exercises i searched for. when im home and go to the gym, i sign up for early morning classes the day before and put out my workout outfit and sneakers. i get up, get ready have like a 1/2 of a protein bar grab water and sometimes also iced coffee and just go do the class. don’t give ur self time to think this much.
My job has me walking a lot and climbing occasionally so mostly that, but I also try to limit my intake and just wiggle my body whenever I think about it because any movement counts
Following
Yoga has been great for me in regaining mind-body connection. I keep going for the health and the mindfulness benefits! I recommend trying yoga if you haven’t
I don't do a very good job of fitness, but I walk and I play fitness video games. I also periodically do whatever PT is necessary for whichever body part ran down. I can't get it done if it's boring. I can't get much of anything done that's boring! Chronic illness, disability, ADHD, extreme fatigue . . . I have to dig deep to do things that aren't fun or necessary to immediate survival, and that's not very sustainable. I enjoy walking and games, though, so that's what I do. I miss having a job where I was unseen enough to do light exercise while in meetings. If I'm not contributing to discussion (some meetings are more like lectures, or watching a panel discussion), then I listen better with something lightly physical to occupy part of my brain, like folding laundry or lifting small hand weights. And a million studies show you work better after a little movement, too. My overall wellbeing suffers a lot when the weather is too poor to walk outside for weeks and months. I'm not good about driving somewhere like the mall to walk, and even the video games (DDR, Ring Fit, Beat Saber, etc) are only fun for so many hours a month.
I try to keep active all day its healihg to me. Doesn't have to be hard exercise just walking, swimming etc :)
I'm a bodybuilder, powerlifter, and boxer. I love the gym and working out. I'm also a personal trainer. My advice to you is to find something you do enjoy. Even nature walks will make a huge difference. Swimming is pretty popular too because it's a fun, full-body workout.
I got myself some gym buddies. when I get home from work I want nothing more than to nap on the couch, but having two other people to hold me accountable helps me to go to the gym three times a week.
I walk a lot, have a physical job, play drums and lift weights. But mostly I walk a lot.
"Lift heavy thing or run real fast, make sad brain voice quiet." A meme from my gym bros, but basically I made it a part of every morning to do some exercise. Getting the blood pumping and focusing on the exercise helps with anxiety and stress. It doesnt fix things but it helps.
I found a physical activity i can enjoy without the goal being physical activity. I like to go for hikes and nature walks, and i get curious and climb shit. I would like to do more stuff and be more fit, but that one thing is enough for basic health. You can also try what my mom does and use an exercise bike or treadmill while watching your tv shows.
I think the best way is to find something enjoyable and don't set times or numbers for exercises. I notice I feel tired faster if I try to force myself to exercise with a set goal. To start, pick a couple exercises that get you moving but aren't too difficult. My favorites are crunches, squats and planks because they're simple. Then do each one until you're tired, no counting or anything. If you're tired after two minutes, no biggie. Just do it over again later in the day-- every little bit counts. If you enjoy swimming, invest in a pool pass. If there are places you want to see, plan out a short hike or a bike ride/walk to the destination. I just bought an inflatable paddle board and choose to see it as an investment in my physical and mental health. When I really struggle with motivation, I try to plan small rewards for myself like buying a new outfit or something. Sometimes, finding a fun way to exercise its own reward.
If you can get outside, jogging or even just walking can do wonders for energy (at least, it does for me). I do very low intensity jogging due to a shin splint in my left leg but even that helps a lot. You don't have to do a lot especially at first. I used to just stretch for a few minutes then jog as far as I could muster. Added up to like 2 minutes of jogging per day but it still made a difference
Honestly, taking out high-sodium and high-fat foods out of my diet helped me immensely in regaining my energy to exercise. I had to for a pre-fatty liver diagnosis, and ended up losing 40lbs in less than 3 months by also intermittently fasting between 12AM-12PM, per the doctor's orders. Without exercising more than just going on daily 15min-1hr walks (I'm physically disabled & a chronic pain sufferer), I ended up back in healthy parameters to be able to eat what I want again. Do I? Hell nah, I feel better than ever, eat much less than ever, and will keep it that way. It's because of my experiences, however, that I'm such a massive advocate for the remedying of food deserts and poverty in general. I only got fatty liver bc I was forced to eat cheap & canned foods due to poverty and the accompanying severe depression- including pizza pockets, microwaved lasagna, etc- for ONLY a year prior. No history of drinking other than an ounce during celebrations either, and no liver disease in my family. Food really is half the battle. If you're struggling to shed adipose and/or have energy period, PLEASE look at the sodium and trans fat content in your food. As well, make sure to take your electrolytes and B & D vitamins, especially B12 and B6. All these are responsible for managing your overall neurochemical composition, and can make things go utterly haywire if running low. If you have trouble accessing supplements- including accessible sports equipment- do look into your local poverty reduction agency. I don't live there anymore, but, in Canada, some provinces allow you to apply for coverage as long as you have a doctor stating that they found your levels of (X) low and/or in dangerous limits. Otherwise, my go-tos for those flare-up days are seated yoga, putting my feet in a tub of water and gently paddling (for ankle strength), joint stretches, and extremely slow, gentle movements of the overall body. So long as you are moving, even if it isn't by much, you will still be making stellar progress. Good luck, wishing you all the best in your journeys! It's definitely not easy, but we'll get through this together. :))
(If you have access to a wheelchair or something to help you walk) start with walks! Start with a destination, and eventually just go on them because you enjoy them! They can be 5 minutes- they can be 3 hours. I recommend your favourite playlist or podcast! They’ll get you out of the house and some fresh air while staying mildly active :)
I have a personal trainer I go to 2x a week (luckily I can afford it, I know it’s not realistic for lots of people) and it’s mostly functional strength training. It keeps me accountable to have a trainer but I also lucked out with a trainer that’s really kind and respectful and doesn’t push too hard. I now also go the gym a few times a week and I really focus on doing stuff that is lower intensity but useful for everyday life, like walking on an incline, stretches and strength training exercises. The key for me is to do the workout and not worry about intensity, just keep it at a level you can tolerate. You don’t want to set up a situation where you dread working out. I also focus on the idea that doing the workout helps me hurt less when I’m doing chores, walking around, etc.
There are some workout videos on YouTube you can do while seated or lying down. I got an app that slowly increases how many steps per day you should get, it started at 3,500 which felt overwhelming at the time but as the weeks went on, I’m doing 10k most days pretty easily. Try to tell myself even a five minute workout video each day adds up, and it’s ok to have days with no activity too.
Until I tore hurt my ACL I had started jogging. I'd always hated it but my doctor AND my therapist both said separately that every time I got that "fight or flight" feeling, I needed to actually go run away, take flight, to retrain my brain that I wasn't trapped anymore. Wellbutrin helped with getting up the energy levels a bit. And weirdly enough id run like pretty much right before bed, because often my anxiety hikes way up at nighttime, and it didn't keep me awake like I thought it would, I actually slept better. Oh and in fact what the doctor said is "this is going to suck, you are doing to feel awful at first, maybe vomiting or collapsing after 15 minutes. But you still have to do it." And it was extremely hard at first and then generally got easier.
I just do yoga and walking
Start small. In the long run, its best to find something you can enjoy. It may be dancing or martial arts or pilates or ... For me it helped to ask a friend and we found a fitness course we both enjoy alot. Now we motivate each other to go weekly. Every step you take matters, literally. Some day it may only be taking the stairs instead of the elevator. Try to change small things in your daily routine. Go for a small walk after work. Do 10 pushups before you shower. If you work at home you can think about a walking pad and use it after lunch break. Create some healthy habits for yourself. Be proud of every little step.
I swim, but I also deal with really bad boughs of like deep depression and I can hardly leave my apartment. When that happens, I do modified exercises in my home. Theres tons of video on youtube that are low impact/apartment workouts.
The app Finch has really helped me with self-care. It includes a couple of workouts built in. Some of them are seated so that they are accessible. I promise this isn’t an ad, my friend just told me about it and I found it really helpful. If you want to try it let me give you a code! We can be friends and it gives me a little bonus :))
I don't. I'm also physically disabled though. I watch my diet though, find ways to incorporate veggies wherever possible, stay away from fried foods and things like chips and soda, and my weight overall has been pretty stable. I can't lose it worth anything but I'm not gaining either. This said, up until the past year I was able to do some exercises on a stool in the shower, which went a long way in my fight to keep my legs under me. I've simply reached the point, in my own issues, where that is no longer a fight I can win without a surgery I cannot get without an ortho who will do it(my weight is the 'reason'. I feel bad for people who are heavier than me and need this stuff). I have no idea how these idiots expect me to lose weight when I cannot even exercise but bias blindness or willfully ignoring reality bc they don't want to op on people who don't have the body they want to work with is a real issue within the orthopedic surgeons. It seems far too many people know someone who has died because they were denied such interventions and therefore could not recover from injury or like for me, something that happened to my bones after radiation, which is actually fixable with surgery but I've been slowly losing my feet from under me for the past few years because nobody will do the surgery to fix it. Despite records proving I am not full of it about not being able to lose weight even before this, after things done to me as a kid which involved medications that were known to cause such, too many orthopedic surgeons have had unrealistic expectations, so what I do for diet may even have some effect for you. My issues aside, I used to ride bikes and I greatly miss it. The feel of the air on my skin was a balm in of itself, and the ability to propel myself... even to 'feel the burn' when I stopped cutting to deal with my negative emotions was... extremely helpful. That was the first thing I lost when my physical situation, after surviving cancer, became apparent. I can relate to the exhaustion. I am perpetually so and was back then too. Just a little less so because I found something that fed my soul in a way other things, even other things I found that did so, did not. What you need is something that feeds back into your own soul, or so it feels. For me that was painting and music for emotions but the circuit, so to speak, needed cycling to be complete. Feeling the wind, seeing the colors pass, knowing I had control of where I started or stopped, the feeling of being free. It didn't hurt that I've had arthritis since childhood and the smoothness of movement also didn't hurt once it was started moving for the absolute longest time. Find what feeds your soul, which is harder than it sounds and even the search is exhausting but it is worth it. Even knowing I'd lose access to it I'd still ride bikes again if I went back and if I ever am able to again, I will do so again. Find something like that for you. Could be anything. Even something none of us even knows about. Just find it. Only you can. And don't say it's impossible like I did, once upon a time. My case isn't and may not be yours but hopefully sharing it helps. edit to add: some other things I did and tried were midnight walks, which helped sort emotions and showed me some quiet beauty when the streets were quiet and dancing(which I was terrible at because I wasn't taught but it was still fun in a smaller way). Not everything will be in a big way. Sometimes you don't know how some things effect you, such as dancing for me, until they are gone.
I got a personal trainer and subsequently I’ve started getting into bodybuilding. Hoping to do a show in a couple years
I'm physically fit now, but when I started exercise made me feel sick. My husband nurtured me alone at first but when I began gaining strength I was able to make progress on my own. I liked the gym when I started out. I went two or three times a week even if I didn't feel good. They had a movie theatre that allowed you to bike and watch a show. They had a women's gym and Zumba classes. I found the commitment to time, was more important than anything else. Eventually I was able to meet the 150 minutes of cardio each week, which controlled my weight and allowed me to sleep. well. Be sure to eat well and drink lots of water when you exercise. If exercise is new, your body needs lots of protein and water to build muscle.
I love exercise vids on YouTube! They're free, there's something for everyone, and I can get that mood boost without leaving my house or even having to get dressed if that's too much for me. I love Marnie Alton barre inspired workouts, but HIIT vids got me started.
Finding an exercise I actually liked really helped me. I've always wanted to be creative and my CPTSD brain fog/fatigue really messed with that. But I found Lyra - aerial hoop - and it's been amazing: it works out my whole body without me needing to think too much and while being creative. It's also helped me in my healing alot, alongside therapy <3 and has opened me up to enjoy many other exercises now!
I keep myself motivated, my social media is filled with all these exercise and fitness posts I also tend to go into freeze mode right before a workout. I'll just turn my brain off and change into my workout outfit and start doing cardio, because the overthinking right before the workout is what prevents me from doing it at all (not sure if that's healthy though)
A high metabolism
I have FSHD....so I'm pretty much fucked....though I am doing physical therapy again. Plus I've been alternating between vegan/vegetarian/pescatarian cuisine since I was 22 years old and cut out gluten containing grains around 27 years old, I also started regulating my alcohol intake heavily at 22 years old (which was about 20 years ago) and my last actual drink was like 3 or 4 years ago. I learned from a rather young age if you don't use it you lose it....I was walking until I broke my leg 2 years ago....I literally used to walk everywhere.
Its easier to do excercises that dont make your heart rate go up too much. (not so much aerobics especially if super sleep deprived) Strength training works best for me even though im always so tired, its better than nothing and motivating when i see some results..
YouTube videos. I like growingannanas 20 min HIIT videos. Or Zumba videos. Yoga etc. I try to do something every day, even if it’s literally a 5 min video. It also kind of paradoxically gives me more energy
I joined a private studio where they tailor my fitness to me. It’s expensive but I’m using it for 4 months to get into shape for less expensive things. I too was in the depression unfit and vicious cycle. Making the exercise interesting and doable has been key. When I first walked in, I felt battle weary. Now I look forward to my 3 workouts/week.
I started running. Run 5-6k, 4-5 times a week. Took a bit to get my lungs up to par, but when I’m running it’s hard to think of little else. The routine became an easy promise to keep, helps in many ways. Best of luck, friend!
I have never been fit in my life.
I find depression and a good heartbreak make excellent diet plans, and then the manic “oh shit I haven’t done anything because of my depression catch up” is great exercise. I joke only because it’s true!
Use your anger as fuel
I adopted a dog from a shelter, and I take her to long walks in the fields around my town. The open air and green works its magic on the brain. Also, I'm using a sports-watch-thingy that counts your steps, which somehow motiviates me to pass the daily quota.
I go to kickboxing 4 nights per week. I live with chronic pain & I am seriously obese but I have been doing kickboxing for the past 18 years (with the exception of when I was pregnant with my youngest child) and times that I just couldn’t do it because of MH issues. One of my sons encouraged me to come back after my youngest child was born as he wanted to train with me & see me finally get my black belt, which I was one belt away from - sadly that never happened. I have become best friends with the chief instructor/club owner and he is a massive support to me with my mental health struggles. Edited to add: if I stopped training I know that my body would completely seize up and I would end up in a wheelchair or would very likely take my own life.
Hot girl walks. My sweet dog loves to go on walks and just walking taking in the sunshine and fresh air helps. I reflect a lot on my walks. If I'm feeling really unmotivated I'll tell myself that I can't smok my vape unless I do it on the walk. Mane it's unorthodox but it works
I walk almost every day. I come up with reason, such as getting a drink, a bottle of water, or a snack. Then I walk almost a mile to the store and then back. Using a backpack with heavy stuff in it will add to the exercise. As far as my arms, I'm still figuring out how to work them out. Was thinking of a pull-up bar because when I'm bored, I think I'd just hang on it, which is still better than nothing.
Aqua fit classes are nice and easy on the body but provide full body resistance to keep your muscle mass
Walking. If you’ve got time to sit and watch 30 mins of tv or 30 mins of scrolling, you have time to walk. I like to smoke and send my mind to space while I listen to music and walk/run, but plain daydreaming fun scenarios is equally entertaining. Go when you first wake up, have clothes and runners ready so you can jump in them and get going right away! Or go right after you eat dinner! I would do it before I cleaned up after dinner, or the motivation could wane. Good luck!
I’m struggling with this. I want to be active but I struggle with motivation. Physical therapy and walking my dog helps get me started though. My medication and PCOS kind of makes it hard to lose weight and keep it off
Personal training 1x a week, which I force myself to go to. And I walk rather than take public transit whenever possible. I have been suffering from claustrophobia and heightened sense of smell, so walking is much better for me.
Instead of exercising as a single activity, I do little things wherever I am thru the day (when able) like squats or lunges, overhead "weight" lifts without weights, bicycle legs in bed lol. It helps keep my muscles toned enough that on days I have energy it doesn't hurt to move as much. Do what you can, any little bit helps, exercising in bed 2 minutes at a time is a huge feat sometimes.
i don’t i just don’t eat lmao
I have a spreadsheet for my workouts at the gym where I keep track of reps and weight and stuff. Keeps me organized and motivated. An accountability partner helps too. But changing how I ate is the only way I could lose weight. I track my calories.
I replaced parts of my day when I used transport with walking. I do less as a result, and walk more. The latter has helped me alleviate back pain whose lessening I found contributed to having an easier mental state.
I walk *everywhere.* When I have to take the Metro, I always walk up the stairs or if the escalator is really tall (screw you DuPont Circle) I’ll walk all the way up without stopping. I may still be shaped like mr bobinski but my thighs can probably crack open a watermelon by now.
I do HIIT workouts at home from YouTube videos. They only take 20 min and I like the “Juice and Toya” content/workouts. They’re pretty simple, nothing complex, and they play good music and are cute people. I like being able to work out at home—I don’t feel comfortable in gyms. Plus I can trick myself into doing a full workout by just turning on YouTube and selecting a Juice and Toya workout and starting it. By the end of 20 min I’m sweaty and ready for dinner and chilling.
I walk a few miles a day (I have a dog). And I do a lot of stretches to just keep my joints and muscles in decent shape.. like stretches I did in dance class as a kid.
Long walks/hikes in nature. It’s soothing and easy on the joints.
Try yoga with Adrianne on You tube. She’s amazing, free, and has an adorable dog that joins her.
I feel that exercise helps keep me from getting depressed! If I’m having a down day, even a 30 minute walk can help. But I thrive on 2+ hours of activity per day. I think it gives me the happy hormones I need.
Yoga! **beware of high intensity workouts** they can trigger your SNS and raise your cortisol
I walk around this beach near me almost every night, it’s one of the few places I feel comfortable leaving the house for on a regular basis. I feel like when dealing with trauma you can’t really set the same standards for yourself that other people have (going to the gym frequently, super long workouts etc.) and just have to do literally whatever feels doable in your body even if it’s just breathing deeply and stretching for a few minutes.
I do not. That having been said, in the past I've found that having a good piece of exercise equipment was motivating for me. I've been thinking of getting something like a Total Gym because that seems right up my alley. I'm more likely to interact with a piece of equipment or something like a motion-based video game as it's something I can engage with instead of thinking up a routine for myself. It's hard to make myself do things like stretches or push-ups or going for a walk, but if I have something I can play around with I'm more likely to do that for a bit.
I walk, lift weights and do yoga and some calisthenics. I'm set up at home for gentle workouts, but try and go to gym at least 1 or 2x a week to not get in a rut and to use heavier weights. Last two weeks I've been inconsistent and my mood reflects that.
honestly a lot of my coping is maintaining an appearance i feel comfortable in and exercise is my go to stress release. i do 1-3 hour walks daily and a 20 minute pilates workout at home in the morning.
I don't:)
1. ASSESS WHERE YOU ARE NOW: look what you already doing that burns calories. do you walk a pet? do you have a sedentary job? do you shop online or in person? etc. also look at what you do that encourages the weight. do you avoid doing things that require movement? do you try to get the closest parking space possible. are you a snacker, emotional eater, etc? 2. ADAPT: what of your habits from question 1 can you increase or decrease, starting this week? I'm not talking about going to join a gym right away. but find easier barriers that you can tackle first. e.g. if you are a snacker, I'm not saying atop snacking. but instead, put the unhealthier snacks or your first go-tos at a harder to reach place (top shelves, behind a bunch of other stuff, etc.) two things might happen because you are having to exert more effort to get them: a. you will become more aware of how often you are snacking, and if you need to take cutting that back a step further; b. having to work harder to get the snacks will burn more calories (even if just slightly, lol) to get them, and may even discourage you from doing it as often. 3. REMEMBER TO START SMALL: esp if you're dealing w fatigue, and esp if you're just wanting to not gain and/or lose a little weight. small, consistent changes can make a bigger difference than most people realize. going too hard at the beginning can decrease the likelihood for success. which can be really discouraging. and for some, that initial discouragement can prevent you from trying again. slow gradual progress over time will be better than a lot of great progress at the start if that "great progress" is lost. but once you see where you already are w things, then you will better know what questions to ask for making the changes that *you* need or that will best stick for *you*. 🖤🖤🖤
What's your diet like? My understanding is that it has more to do with weight than exercise though exercise will keep you Alive lol
Morning walks when it’s quiet outside, and yin yoga. I do yoga with Joelle videos. I like her the best. I’ve tried other people but my nervous system and parts don’t respond as well to them. I love that Joelle speaks articulately and slow paced and really encourages you to not push yourself too hard. I have fibromyalgia and flare with a lot of exercise but I read that yin yoga specifically was helpful for it so I gave it a try. My mobility and strength / endurance are a bit better after a couple of months of being consistent. I’m all for low impact exercise and anything sitting/lying down since I deal with dysautonomia symptoms too. And of course all of my medical stuff (I think, for me personally) is from my cptsd. So yeah :)
Yoga for me. Yoga with Adrianne on YouTube has dozens of wonderful videos and her pup Benji is in some of them!
I do online videos at home. I made myself a deal that I would pick out a show I really wanted to binge watch, one with a lot of seasons to it. And then I promised myself that I would only watch it if i was also doing one of my exercise videos at the same time. I've now worked out through all 15 seasons of supernatural and TWD. If I've done my month of exercising, then I buy myself a small present at the end of the month. I also do virtual walking challenges with my service dogs. I also do a bit of karate. But starting can be hard. Motivation always fails so if you can, just start with ten minutes a day, to make a habit.
Swimming. It's fun and low impact, it's a full body workout and it's a great way to keep cool
The thing that's helped me is walking and MyFitnessPal. Walking up to 6 days a week for an hour a day has helped me lose weight and improved my mental health. Logging my food helps me track my calories.
If you are interested in walking I recommend the step up app. It's a simple app where you can track your steps and put a daily goal that you can choose yourself. It also offers the option to add peers, but you don't have to. Feel free to start of as basic as possible and build up from there. I have recently started walking more after years of being mostly sedentary. Walking 2K- 4K, instead of zero, seeing some nature and sun, I now realize what people were talking about. It is still hard to appreciate positive things (like a pretty view) I can't lie. Sometimes I cry on my walks, but I'd rather be outside crying than inside. I wear sunglasses and a cap so people won't notice, but i try not to care about that. What is important is trying to get out more. It will be hard in the beginning. Don't be too hard on yourself. Just try to move more this week than the last. Give it time and after a while the habit will stay and you will miss walking more hopefully. Best of luck and remember to use comfortable shoes and stretch a little.
BIG TIME walker here.
I'm careful about not buying food that I'm likely to binge on, and I try to take walks a lot.
Gardening because I enjoy digging in the dirt and watching seeds sprout. And walking.
I cycle a lot, especially through nature. It helps me see the sun, get some air and the space to passively process and think has been extremely useful for me. I also listen to audio-books and find it helps me digest some of the more challenging content for healing related books. I started with an ebike due to having lost my fitness, and now ride my 'normal' bike again. I don't think I'd have pushed through and gotten my fitness back without the support at the time. Being able to rely on a motor on days you're done, out of energy, flat or whatever it was, for me, made a tremendous difference. I think the core take away for me is that I do it because I enjoy it, I have all these reasons before fitness comes into play. I think that's important and why I've cycled a large portion of my life. I have cycled out of necessity, lack of transport and being broke, and I think that's when it got me down.
I do "workout snacks." You pair a quick little workout with an existing habit. For me, I do a workout while my electric kettle heats up my water for tea and then while it's steeping. Ends up being about 10-15 minutes of donkey kicks, lunges, squats, bridge lifts, push ups, etc. I also try to take an hour long walk every day if I can.
I used to go to the gym the last few years. I was in such great shape 😭. I've been slacking for the better part of a year and struggling to get back into it. I can't seem to get myself there... I feel you. It's just a habit. Starting it, maintaining it. The hardest part is getting started! I'll let you know when I figure out some tricks...
Same here, I just have a fast metabolism and chronic stomach illnesses
I do strength training classes at a gym first thing in the morning. If I wait until after that, I won’t go.
Martial arts or resistance band fitness, just find a random YouTube video for beginners and go! There’s also walking workouts if you need low impact, there’s some big YouTube channels that do like 90s grunge themed walking workouts, Disney walking workouts, boy band ones, lots of variety.
Built up incidental exercise. Need to go to the toilet at work - I climb the stairs to the next floor. Use stairs instead of the lift etc. the other thing I do is try to build habits, so if I want to get into the habit of walking, I’ll walk around the block and do that every day. Then I’ll build on that. When I don’t feel like walking I remind myself all I have to do is put my shoes on and walk a few metres, before I stop. It’s to keep the habit going and mindset of I need to walk. After a few days or weeks, I will naturally build it up but I have to keep the hook in if doing something and not do nothing. Doesn’t have to be much but I can build on something better than nothing. And reward yourself. If there is something you enjoy then do the walk around the block and then what you enjoy straight afterwards. You’re more willing to do what is hard, when it is linked with something you enjoy.
I have a exercise game for switch that I play sometimes, but it's been a while, otherwise I usually walk a lot and it helps bringing my phone and playing Pokemon go while walking
Trying out different sports to help you out finding what you enjoy doing could be an idea maybe? Most trial classes for sports are for free as a bonus. I personally like martial arts sports a lot, did Judo for a long time as a child and now I’ve been looking to start with Aikido since I think it’s awesome you can have a big impact by making a small move. I’ve never really enjoyed playing team sports, because I don’t like being dependant on other’s decisions and needing to deal with their emotions hahaha
What time do you feel best? I know You mentioned being very tired and that so valid to just rest! Before I can list my reasons to not workout I make sure I do it first thing in the morning! What do you think you can do to spark some motivation? A buddy? A support group? It sounds you want to prioritize this so that a great start already!
Beat Saber! I have a lot of issues with motion sickness and can't play most VR games but Beat Saber doesn't bother it at all. There's mods you can get so you can get customized songs and maps, and there are some made to feel like sword fighting, others dance, and some specifically made for exercising. My favorite are the sword-fighting ones that make you feel like you're going to go kick some unlucky ass somewhere, with the unlucky ass usually being your own because you get too into it and assault the wall with your face by accident.
By running away from all my problems. Joking aside, I bike to work. I enjoy walking a lot, too, especially in conjunction with photography.
I bought a Walking pad off Amazon and I listen to music and just walk
I started with dancing, walking, and riding my bike. These are activities i enjoyed as a kid, so I started doing them again, which helped immensely. Then I slowly started training with weights at home, doing pilates, etc. I think taking baby steps with activities you enjoy doing and then progressing from there is the key.
Ok I love the suggestions, but you gotta be realistic because that's what works. You have to work up to things. For me, most of what I can do most of the time is tiny. Tiny is WAY better than nothing. Tiny is huge when you're struggling. What I started with was 5 push ups a day. And I paid special attention to how I felt after. And it felt good,, because I knew my brain was making the *chemicals*. And if I kept going with 5 push ups, it would turn into 10. Then a 30 second plank. Then 60. Then some squats. And more and more. Because it feels good and it helps. If that is too tough, I also love wall pushups! 25 wall pushups do the trick for me. The key is to do as many as you feel like you can do, and push for *one* more! See how that goes and just notice the energy keep steadily rising until you can get back to movement you like. Like dancing. Or karate. Or yoga. Or kayaking. Or just some lovely gardening :) I also have my Finch self care app that helps because I need a little reward and extra dopamine. Also a reminder!