Can’t get excercising-depressed
Happyirisheyes
Posts: 121 Member
Hi, I’m 52 and tired all the time. I’m healthy 5ft 8, 11 stone. I have arthritis in my neck and pains in joints. I don’t do any exercise and I can’t get the dialogue going in my head to get me going and start swimming/walking for example. I know if I started, I’d feel better but I’m too tired and sore to start and that’s making me depressed. If I start I’ll be sore initially and then won’t want to do it again. It’s a vicious circle. I know it sounds pathetic but I just can’t get started. I need some ideas to get the dialogue going in my head ‘you’ll feel better after you do this’ etc etc.
I’d really appreciate any encouragement, help, support. I feel lazy and down about it. I’m too wrecked to exercise. It’s bringing me down. I’m very lazy and I know that but my joints hurt and it doesn’t encourage me to start exercising.
Does anyone else feel the same way or could help me get going or help me with a dialogue that I could say in my head to get me and keep me going?
Thank so much
Xxx
I’d really appreciate any encouragement, help, support. I feel lazy and down about it. I’m too wrecked to exercise. It’s bringing me down. I’m very lazy and I know that but my joints hurt and it doesn’t encourage me to start exercising.
Does anyone else feel the same way or could help me get going or help me with a dialogue that I could say in my head to get me and keep me going?
Thank so much
Xxx
12
Replies
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Just do 5 min. Even if just walking in place in the house.... soon you’ll feel better and will increase your time and intensity. We all start somewhere! Good luck!17
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Tell yourself you only have to do 5 minutes, and then you can quit if you're not feeling it. Generally, getting started is the hardest part. Or even less - tell yourself you're just going to put on the shoes, or the swimsuit. Once you've done the hardest part, by just getting started, you might find that you get a good workout in despite yourself.9
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Stop promising yourself that you'll do it then feel better, because obviously that isn't working.
Take control of yourself and do it.12 -
It's tough to get going sometimes. Just take it slow. A day at a time. Walking for just a few minutes a day is a great start. Even a little exercise will release endorphins that trigger a positive feeling in the body and brain. Walk as long as you feel ok with then add a minute or 2 as you adapt. Literally every journey starts with the first step. The cool thing is the more you do the more you'll want to do. Especially once you see ( and feel ) the results. Go! Right now. Just 2.5 minutes out and then back. You've already done you're first workout... Put an x on the calendar for every day with the number of minutes walked as motivation.7
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If you just said: today I'm gonna take a walk or a swim e.g...you would feel a million times better than you do today - but you need to make a start. You won't regret it, in fact you'll look back and say, why didn't I start sooner.
All the best.0 -
Thank you, I really feel encouraged by this and the other posts. You’re right. It’s just getting started. I just need to think about doing something ‘today’ and not what I have to do for the next 6 months or whatever. I’m finding the replies I’m getting very useful. Thanks everyone 💕It's tough to get going sometimes. Just take it slow. A day at a time. Walking for just a few minutes a day is a great start. Even a little exercise will release endorphins that trigger a positive feeling in the body and brain. Walk as long as you feel ok with then add a minute or 2 as you adapt. Literally every journey starts with the first step. The cool thing is the more you do the more you'll want to do. Especially once you see ( and feel ) the results. Go! Right now. Just 2.5 minutes out and then back. You've already done you're first workout... Put an x on the calendar for every day with the number of minutes walked as motivation.
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JeromeBarry1 wrote: »Stop promising yourself that you'll do it then feel better, because obviously that isn't working.
Take control of yourself and do it.
Thanks, great to get such positive input 👍it helps a lot!0 -
autumnblade75 wrote: »Tell yourself you only have to do 5 minutes, and then you can quit if you're not feeling it. Generally, getting started is the hardest part. Or even less - tell yourself you're just going to put on the shoes, or the swimsuit. Once you've done the hardest part, by just getting started, you might find that you get a good workout in despite yourself.
Thank you. Yes you’re right, getting started is the hardest part. Talking about it helps a lot and buoys me up to take that first step.0 -
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LivingtheLeanDream wrote: »If you just said: today I'm gonna take a walk or a swim e.g...you would feel a million times better than you do today - but you need to make a start. You won't regret it, in fact you'll look back and say, why didn't I start sooner.
All the best.
Thank you. It’s late in the evening now but I’ll re read these messages again in the morning and make a start then and I’ll let you know how I get on x1 -
When I'm out of the habit of exercising I just have to force myself to do it. I don't dislike things like swimming, riding my bike, or rowing, but if I'm out of the habit I'm not going to want to. It really is a, "ok you said you were going to do this, just do it" sort of thing.
I also agree with the idea of not setting any time/distance goals for yourself. If you can only do whatever your doing for 5 min then so be it, go for 5 minutes and don't feel bad about whatever limitations you have.6 -
google the "five minute rule" and study that. basically.. if you wait to "feel" like doing something out of our comfort zone.. you never will do it. and that's what you're doing.. thinking...talking.. and.. .and not doing.
I didn't "feel" like eating two egg whites and cut green peppers just now.. but I just did..because it is part of my eating plan and I do it to be successful to keep fit. It frankly would have been easier to eat nothing.. but I do what I should do, not what a feel like doing or what is easy.
so, get moving.. even walking to your mail box and around the yard. Pick up a few things out of the yard... just move ..and tomorrow move a little more. Build on that...and don't wait to feel like it ..before you know it.. you'll be on your way3 -
Maybe try playing your favorite song and walk or dance 10 minutes before each meal. The meal is your reward. It really does get easier the more you do it!4
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I have Osteoarthritis in my hips and knees. I was diagnosed about a year ago but had been in pain for a year prior to diagnosis. When I was diagnosed I could barely get of the couch. I was walking with a stick. Pain is debilitating and depressing and I know how hard it is to make yourself move.
But my Physio explained to me that you have to break the cycle of: Not moving because it hurts, then the joint gets stiffer without movement so it hurts more, so you move even less and on and on and on. A lot of this is your brain trying to protect your body but this one time when you have to tell your brain to shut up because movement is essential to reduce the pain in the long term.
I agree with the other posters to just do a small thing each day.
I don't know what your medical team have advised I can only tell you what mine did for me.
First came a cocktail of drugs, strong pain killers and anti inflamatories. Alongside this was a regime of stretching in bed before I got up. And gentle stretching/moving while seated during the day. Once the pain was under control a bit more I started walking/hobbling, just up and down the path at the back of my house (it is ten steps up and ten back) As the meds worked their magic I was able to walk for longer.
Understand this was over a period of a year and I have lost over 30lbs which also helped a lot. It was not a quick process and there were days when I just couldn't move because of a flare up. And it is ok to rest when it is bad. (You will find out when to push and when not to) however I am at the point now where I only take my meds when I feel a flare up coming on or I have walked a long way and know I will suffer the next day if I don't take them.
I am able to walk about 6 miles now with minimum pain on a good day. I am hoping to incorporate some weight lifting into that soon,
I know you may have a different form of Arthritis so your treatment may be different so talk to your doctor/physiotherapist and get an exercise plan built around your mobility.
Also if you can just go swimming and just float to start with it feels so good to be supported in the water it is worth the effort.
I really hope you can get moving again, don't give up on yourself you can improve this condition. Hugs and heartfelt good wishes. xx
ETA I am 62 by the way
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do what you can and what you feel up to. even if its walking to the end of the driveway and back.
and as much as i do love working out (didnt start that way though!), let me tell you, leaving my house is DEFINITELY the hardest part...even now
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There is a youtube channel called Hasfit. They have so many exercise videos from beginners to experts. They also have a lot of videos for people who can't do "normal" exercise. They have easy cardio videos that you can do sitting down!! The thing is to start!
Here is their 10 minute video of seated cardio.
https://www.youtube.com/watch?v=4Uzk6f2GnO8 12 -
Thanks for the advice everyone. I went for a ten minute walk today in the freezing cold. Nearly killed me to go out and do it! My knees are a bit sore but I did it! It’s not much but it’s a start! ☺️37
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I completely understand. I suffer from depression as well and it makes exercising so much harder. It makes me feel terrible because I feel like I'm lazy even though I know that's not the real issue. I am younger, but due to my weight, I do suffer from joint pain and arthritis in my knees. I've found that low-impact exercises are the best because they don't make me sore and miserable.
My best advice is to find someone to walk/exercise with you. I'm always more accountable when I know someone else is expecting me to do something with them. I find it hard to do things for myself, but its a little easier to do it for someone else. This could be something as simple as finding a friend to walk with, taking kids/grandkids to the park or even joining a fitness group in your area.0 -
Happyirisheyes wrote: »Thanks for the advice everyone. I went for a ten minute walk today in the freezing cold. Nearly killed me to go out and do it! My knees are a bit sore but I did it! It’s not much but it’s a start! ☺️
I struggle with depression and although I love to exercise, often have to force myself to start, like I did yesterday. It is also freezing cold here.
I am so proud of you for getting out there yesterday! It was tough on me, and I love the cold and lunchtime exercise has been a routine for years.
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Happyirisheyes wrote: »Hi, I’m 52 and tired all the time. I’m healthy 5ft 8, 11 stone. I have arthritis in my neck and pains in joints. I don’t do any exercise and I can’t get the dialogue going in my head to get me going and start swimming/walking for example. I know if I started, I’d feel better but I’m too tired and sore to start and that’s making me depressed. If I start I’ll be sore initially and then won’t want to do it again. It’s a vicious circle. I know it sounds pathetic but I just can’t get started. I need some ideas to get the dialogue going in my head ‘you’ll feel better after you do this’ etc etc.
I’d really appreciate any encouragement, help, support. I feel lazy and down about it. I’m too wrecked to exercise. It’s bringing me down. I’m very lazy and I know that but my joints hurt and it doesn’t encourage me to start exercising.
Does anyone else feel the same way or could help me get going or help me with a dialogue that I could say in my head to get me and keep me going?
Thank so much
Xxx
Are you taking an antidepressant? I take Wellbutrin, which is very mildly stimulating, and I find this helpful.
Do you know about foam rolling? I find this very helpful to prevent or relieve soreness, and the 10 minute routine I do is a great warmup for other activities. I did it before I shoveled Sunday. Shoveling normally hurts my lower back, but I was fine afterwards.
https://www.youtube.com/watch?v=Xw2sQK3rzG0&index=10&list=PLUXvX9BaxgqG9yO5XWB3gA_QshvrrcjVr&t=0s
I started with a $15 Gold's Gym roller from Walmart, which ended up collapsing, and now have this one: https://smile.amazon.com/gp/product/B0040EGNIU/ref=ppx_yo_dt_b_asin_title_o06__o00_s00?ie=UTF8&psc=1
The Gold's one is kind of a good starter roller though, as it isn't as hard, and that sensation is a little odd at first, but if you like deep tissue massage or rolfing, it will be easier to get used to.1 -
That is awesome Happyirisheyes! Give yourself a gold star, pat yourself on the back & enjoy the success. I also have arthritis in my knees, back and hands and used the excuse to not move very much but recently I started moving more and actually started working out. I can only do a small amount but determined to stick to it and build it up gradually. Keep positive thoughts & do not let any setbacks bring you down.This is a process, a journey towards better health. We can do it one step at a time. Hugs
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kshama2001 wrote: »Happyirisheyes wrote: »Thanks for the advice everyone. I went for a ten minute walk today in the freezing cold. Nearly killed me to go out and do it! My knees are a bit sore but I did it! It’s not much but it’s a start! ☺️
I struggle with depression and although I love to exercise, often have to force myself to start, like I did yesterday. It is also freezing cold here.
I am so proud of you for getting out there yesterday! It was tough on me, and I love the cold and lunchtime exercise has been a routine for years.
Thank you so much! Your message made me smile and feel like I am not alone in my struggle.1 -
kshama2001 wrote: »Happyirisheyes wrote: »Hi, I’m 52 and tired all the time. I’m healthy 5ft 8, 11 stone. I have arthritis in my neck and pains in joints. I don’t do any exercise and I can’t get the dialogue going in my head to get me going and start swimming/walking for example. I know if I started, I’d feel better but I’m too tired and sore to start and that’s making me depressed. If I start I’ll be sore initially and then won’t want to do it again. It’s a vicious circle. I know it sounds pathetic but I just can’t get started. I need some ideas to get the dialogue going in my head ‘you’ll feel better after you do this’ etc etc.
I’d really appreciate any encouragement, help, support. I feel lazy and down about it. I’m too wrecked to exercise. It’s bringing me down. I’m very lazy and I know that but my joints hurt and it doesn’t encourage me to start exercising.
Does anyone else feel the same way or could help me get going or help me with a dialogue that I could say in my head to get me and keep me going?
Thank so much
Xxx
Are you taking an antidepressant? I take Wellbutrin, which is very mildly stimulating, and I find this helpful.
Do you know about foam rolling? I find this very helpful to prevent or relieve soreness, and the 10 minute routine I do is a great warmup for other activities. I did it before I shoveled Sunday. Shoveling normally hurts my lower back, but I was fine afterwards.https://www.youtube.com/watch?v=Xw2sQK3rzG0&index=10&list=PLUXvX9BaxgqG9yO5XWB3gA_QshvrrcjVr&t=0s
I started with a $15 Gold's Gym roller from Walmart, which ended up collapsing, and now have this one: https://smile.amazon.com/gp/product/B0040EGNIU/ref=ppx_yo_dt_b_asin_title_o06__o00_s00?ie=UTF8&psc=1
The Gold's one is kind of a good starter roller though, as it isn't as hard, and that sensation is a little odd at first, but if you like deep tissue massage or rolfing, it will be easier to get used to.
I didn’t know about this kind of roller. It’s always great to get a recommendation. I take Sertraline.0 -
I started really slow walking in a mall. I would do one circut without stopping to shop. Then I added more over time. I live in Canada so it can be really cold in winter but to be honest my favorite walk is outside in nature. We have a park close to home where I walk on my days off whenever possible. I stay in when it's too cold and eventually bought a treadmill but I still prefer to walk in the park when I can. When I first started my walk was maybe 15 minutes. I very slowly added to that over time and now I look forward to walking.
Having said all that I use walking because when I set out to lose the weight I wanted some kind of exercise but so many times I had started but quit because I hated it. Finally I decided to find some form of exercise that I actually enjoyed. I remember a sunny day that I had to walk home from the bus stop and how much I had enjoyed the walk. If walking isn't your thing find something you do enjoy. Maybe dancing, swimming, badmitton or golf. Whatever it might be. If you enjoy it you will continue.6 -
I struggle with moving enough. I'm finding using some free weights for exercise at home can be easier than going out for a walk. Ideal is both and all, but any movement is better than none. There's youtube videos to help, don't go too heavy or too many reps at first. Building muscle can help with burning calories too.1
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Just a thought - reading your first post reminded me a lot of me when I don't get enough, or a decent quality sleep. I'm 59 and the older I get the more it seems to affect me. My sleep cycle and quality can be pretty poor some days, 3-5 hours at most and after a couple of weeks of that it gets really difficult to recover and my mood and attitude take a nose dive.
What has helped me is staying off TV and the internet before bed, and finding exercises I enjoy, even very non standard exercise like trying to keep up with our dog once I get him playing
Hoping for the best for you - that's a rough state of mind to break free from at times.3 -
I deal with depression as well. Some days are good, and some are very not good.
Yesterday, I was feeling VERY drained, really grouchy and just unmotivated and sad. A "normal" feeling depressed day. But my training program said that I needed to go to the gym. A month ago, I would have stayed home, because "self-care", and had a bath, ate my dinner and then tucked myself into bed. It would have been fine.
But yesterday I didn't want to miss a training day, so I went to the gym anyway. My squats felt terrible, the accessories were heavy and took a long time. BUT! By the time I was done, I was feeling pretty good. My mood had improved, I was still tired, but now I was tired in my body, not just my mind/energy level. I'm glad I went.
So all that to say... sometimes if we push through what we think we want and do what we know we need to do... we feel better for it. I would guess that you felt better after your walk yesterday. Good on you for getting outside and doing something!7 -
Happyirisheyes wrote: »Hi, I’m 52 and tired all the time. I’m healthy 5ft 8, 11 stone. I have arthritis in my neck and pains in joints. I don’t do any exercise and I can’t get the dialogue going in my head to get me going and start swimming/walking for example. I know if I started, I’d feel better but I’m too tired and sore to start and that’s making me depressed. If I start I’ll be sore initially and then won’t want to do it again. It’s a vicious circle. I know it sounds pathetic but I just can’t get started. I need some ideas to get the dialogue going in my head ‘you’ll feel better after you do this’ etc etc.
I’d really appreciate any encouragement, help, support. I feel lazy and down about it. I’m too wrecked to exercise. It’s bringing me down. I’m very lazy and I know that but my joints hurt and it doesn’t encourage me to start exercising.
Does anyone else feel the same way or could help me get going or help me with a dialogue that I could say in my head to get me and keep me going?
Thank so much
Xxx
Are you tired because you're not sleeping well because you're not exercising enough, or is there an underlying cause like anemia or other deficiency like Vitamin D going on that needs to be addressed? When my anemia is untreated I have crippling fatigue and hate my life.3 -
Happyirisheyes wrote: »Thanks for the advice everyone. I went for a ten minute walk today in the freezing cold. Nearly killed me to go out and do it! My knees are a bit sore but I did it! It’s not much but it’s a start! ☺️
Congratulations on walking today!
I've had back surgeries and often don't feel up to exercising. I don't want to break my streak and not work out now that I've done so for over three weeks. Listening to music that makes you happy can help with walking as well. I put on my headphones and listen to a fast song or two and I usually get up and walk over to my exercise bike. Whatever works best for you!2 -
I suppose the other thing is that if I didn't exercise when I was depressed, I just wouldn't exercise. I'm not at all being flippant. A fair amount of the important choices I make require a lot of mental brute force - school is the biggest one of those, but exercise is as well. I have to tell myself that I'm going to do XYZ even though it feels like I don't want to. There is a bit of a balance that I have to strike at times because emotionally sometimes the best answer is to stay home (physically that balance is very easy for me to figure out), but I can't just say "well I'm depressed so I'm not going to do X" because I'm almost always depressed.3
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