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I need a (gentle) push!
Old 06-09-2019, 11:37 AM
  #1

I need to exercise more. I ran a 5k (walked part of it) and that motivated me, but now that that is over I'm not at all motivated. I need to do it for my physical and mental health. I like walking, but it just doesn't get my heart rate up enough to help me reap all of the benefits of exercise.

I never have really enjoyed exercise. But the real problem is I struggle with anxiety. Exercise is supposed to help, but in my case it temporarily makes it worse. The raised heart rate triggers a panicky feeling and it takes awhile to go away. This makes even thinking about exercise is legitimately anxiety-inducing.

I decided I was going to get a summer pass at the gym today. I prefer to be outside, but throughout summer it really gets too hot to run. I also need to do some weight training. I've been putting off going for several hours now.

If you have any encouragement or advice, send it my way! Sounds silly, but this is hard for me!


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Old 06-09-2019, 11:46 AM
  #2

I understand anxiety, I don't have the same issues but I get the feeling. Not to sound argumentative, but walking might be a good fit if the low heart rate keeps the anxiety issues away. I love to walk though. That is much better than not moving at all. Just a thought- not trying to be annoying!!

Do you have a weighted blanket? I wonder if that would help after a good workout? I don't have one but I want one. One of my dogs will lay on my chest and the weight is sooooo calming.
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Old 06-09-2019, 12:03 PM
  #3

i definitely know what you mean about the exercise triggering anxiety! "what if i pass out?" "what if no one finds me?" "i can't go for a run in the morning, i might not get to school...what will everyone do?..." our uncontrollable thoughts can really be a drag.


here are some ideas:
(i am a data-driven person--i keep track of numbers and set goals and try to top myself...)
do you know your time for your 5k (easy to look up, most likely online if you have your bib #). sign up for a few 5ks throughout the year--make it a goal to stop to walk less and less and decrease your time each time. (you will have to train in between to make this happen.)

get some REALLY good music to run to (or do any exercise to)--this is a biggie for me.

get a couple cute exercise outfits.

another biggie for me is to have SEVERAL jog bras--i don't do laundry very often, so it's easy to say, oh, don't have a clean bra can't go. not easy to do this if you have TWELVE!

it gets in the 100's here in the hottest part of summer. that's when i have to get my lazy butt up at 8 and get my run out of the way first thing.

find a place to run/exercise near your house. (this is another biggie for me!!) i run at our Optimist fields just 5 minutes from my house (i drive there--for several reasons). it's next to a major road, it's pretty open and accessible--no creepy hiding spots, has several pathways--all of which have mileage, there are a few port-a-potties, and there is almost always someone there.

you also might want to let someone know you are going for a run--where--and when you will be back (and that you'll call or text when you're done--and if not, that person can check on you) if that makes you feel more comfortable.

getting your heart rate up while walking:
*move faster
*do "high knees" for 25 yards every so often--you will feel it!
*do a variety of arm raises (good workout for your arms!)
*walk backward (better in straight paths--and not very populated)--this works a different set of muscles! (i occasionally jog backward.)

good luck!!!
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Old 06-09-2019, 12:36 PM
  #4

It might help to find an exercise buddy or someone to be accountable to. If you make arrangements to meet a friend at the gym several days a week, it is harder to back out. You don't have to do the same workout, you just have to be accountable to each other and show up.
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I understand anxiety
Old 06-09-2019, 01:33 PM
  #5

For me walking always helps

For you maybe start a walking club, people like to walk n talk

For your health club you MUST commit to going regularly. Put the days and time on your calendar. Think of this commitment as your JOB and rarely fail to show up

Get a new workout outfit, bag, etc.

I joined a gym and rarely went, i did not commit, dont do what i did.


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Old 06-09-2019, 02:25 PM
  #6

Re the anxiety, have you checked that out with an MD? I wondered whether you were raising your heart rate so much that you were getting breathless, which can certainly make you feel anxious.

I used to run outdoors all the time, summer, winter, rain, snow, didn't matter. I stopped more than 20 years ago--long story there--but in recent years my kids have gotten me back to the gym. My teenage DKs wanted to swim and weight-train, and Mom had to drive them, so... I swim laps and do weights and do the elliptical. I love it! Working out at the gym means there are plenty of people around if you should have an issue; you don't have to worry about stopping on the side of the road or not having someplace to go for help. There's lots of variety and activity at the gym too, which I enjoy. Our ellipticals can be done at any rate--you set the pace, unlike a treadmill--and they have TVs, so if you get bored, you can always find something to watch. We also have outdoor pools, so I can swim laps outdoors, which satisfies my need to feel the sunshine. Come on and join us! You can do this!
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Old 06-09-2019, 02:35 PM
  #7

Please try this. Buy the resistance bands at Walmart. They come with a routine. Even 90 year olds in nursing homes can do this so it’s no excuses for me. It helps me so much with strength and my walking is more sure.

I did this when I heard a radio article where they did a study on nursing home patients and resistance bands. I found I had no excuses. You can use them in bed when you don’t feel like walking. It makes you feel better because it builds muscle.
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Find a class you like...
Old 06-09-2019, 02:57 PM
  #8

I enjoy run/walking intervals and also do 5Ks like you. A wellness gym sponsored by a local hospital opened up very close to where I live. A friend and I joined up when they offered a special for charter members. Having a buddy to go to the gym with helps motivate me, although there are certainly times we don't go together.

Find a class you like. I have discovered I really like spin class. I never did it before, but we signed up for what was called Group Cycling, and I now do it 6 times a week. I am glad I stuck with it, because it can be very challenging, but I have definitely gained strength, endurance and ability over time. I even bought the spin shoes, which I highly recommend! I also use the elliptical and the treadmill, which keeps me in decent shape to do the occasional 5K.

Maybe if you could afford it, a personal trainer or small group personal training might help with the strength training and/or anxiety. When we first joined, they gave us an assessment and an exercise specialist showed us how to use the machines on our own. My friend injured her shoulder (not seriously, thank goodness) on the rowing machine, so we became leery of using the machines and are not sure when to increase the intensity. We have taken the boot camp class from an instructor we like, and there is strength training incorporated there.

I hope you find your mojo and enjoy yourself. You got this!
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Exercise
Old 06-09-2019, 03:03 PM
  #9

What about a sport? We play pickleball with a small group and love it. Our local rec center had more formal pickleball but the “experts” were not keen on playing with beginners. These folks ruined a good thing. So, our small group of intermediates plays by ourselves and we are back to loving it! You could try kickboxing, tennis, kayaking, rock climbing, dance...whatever!
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Old 06-09-2019, 03:44 PM
  #10

Thanks everyone! I did go ahead and get a gym pass for the summer. We'll see. It's not a fear of something happening to me. It's just that I tend to have generalized anxiety, and when my body gets revved up by exercise, it seems to trigger it, and it's a very uncomfortable, panicky feeling.

Quote:
another biggie for me is to have SEVERAL jog bras--i don't do laundry very often, so it's easy to say, oh, don't have a clean bra can't go.
Tia, this is so me!

I would love for it to be a social thing, but I don't have friends who live close enough and have a similar enough schedule to work out with on a regular basis.

The gym offers classes, so I'll see if that helps. Resistance bands are a great idea, too.

Really, I know I just need to do it anyways and ride out the anxiety. But it's really hard!


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Old 06-09-2019, 05:10 PM
  #11

Do you like bicycling? It gives me a great workout physically and when I am riding I can just let everything go! It clears my head. If you have access to a pool, swimming is great exercise and that takes care of the summer heat!

Nancy
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Old 06-09-2019, 05:40 PM
  #12

Biking sounds refreshing, but I have an old injury that acts up when I bike. The gym pass does include use of a pool, so there's that!
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Old 06-09-2019, 06:27 PM
  #13

I know the anxiety / exercise feeling. My panic attacks are similar in feeling to when I am hot and exercising. I am working on adding extra steps to my day and giving up Coke starting tomorrow. I have a plan worked out with my dr. tomorrow is my first week off from school. I am really nervous about giving up Coke. I wish you good luck!
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Aaptiv
Old 06-10-2019, 05:18 AM
  #14

I treated myself to the subscription of Aaptiv--it is a work out app that gives access to personal trainers. I hate working out and the gym intimidates me, but this app helps push me and motivate me to work out. They have sessions for indoor excessing, outdoor, at home. I put my headphones in, select a session, and before I know it, I am done. John is my favorite on there.
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