Sometimes my body just does not want to move
September 3, 2021 3:00 PM Subscribe
Why does physical exercise feel fine for me sometimes, and sometimes feel so terrible? (Specifics below the fold.) How can I maintain a regular regimen of physical movement when my body just feels so crap sometimes? How do other Mefites tackle this?
I am overweight, and have spent the last year more sedentary than I have ever been. Trying to get back into the swing of a daily movement practice now. I do Pilates, dancing, and walking. This question is mostly about a thing that happens to my body when I am walking.
I find that there are times when I feel bouncy and strong and move with ease. A good example is earlier this week when I walked 13k and 15k steps on consecutive days and felt perfectly fine during and after. And other times my whole body just does not seem to want to move, like today when I felt terrible after walking barely 2k steps.
I promise, this isn't me whining. Sometimes I can't walk even a short distance because my quads and hamstrings feel so sore, my lower back hurts, one or the other of my butt cheeks hurts, the tops of my feet (???) hurt. Less specifically, but just as unhelpfully, my body feels heavy and clunky and doesn't seem to want to get into a rhythm, like every step is a chore and I feel like I am wading through jelly etc.
This isn't something that can be chalked up to tiredness or muscle fatigue; I don't notice that I feel particularly low-energy after a few days of moderate to high activity. It seems to come and go with no rhyme or reason. I try to make walks enjoyable by listening to music but that doesn't help me get into a rhythm or feel any more fluid on days that my body has decided it doesn't want to move. I have not slept well for a year, more or less, although I try to go to bed at a reasonable hour and get enough sleep.
I am really starting to feel like I don't get endorphins or whatever. It's extremely discouraging to feel MORE crap after you've done some movement than you would before. Anyway, now I am really whining. Does anyone have any insight to why my body sometimes feels like it just doesn't want to move, and what I can do to make a daily movement practice feel a little more rewarding and a little less like wading through quicksand? Please don't suggest other forms of exercise - these are the only kinds of exercise that I can fit into my life in terms of available time and resources.
I am overweight, and have spent the last year more sedentary than I have ever been. Trying to get back into the swing of a daily movement practice now. I do Pilates, dancing, and walking. This question is mostly about a thing that happens to my body when I am walking.
I find that there are times when I feel bouncy and strong and move with ease. A good example is earlier this week when I walked 13k and 15k steps on consecutive days and felt perfectly fine during and after. And other times my whole body just does not seem to want to move, like today when I felt terrible after walking barely 2k steps.
I promise, this isn't me whining. Sometimes I can't walk even a short distance because my quads and hamstrings feel so sore, my lower back hurts, one or the other of my butt cheeks hurts, the tops of my feet (???) hurt. Less specifically, but just as unhelpfully, my body feels heavy and clunky and doesn't seem to want to get into a rhythm, like every step is a chore and I feel like I am wading through jelly etc.
This isn't something that can be chalked up to tiredness or muscle fatigue; I don't notice that I feel particularly low-energy after a few days of moderate to high activity. It seems to come and go with no rhyme or reason. I try to make walks enjoyable by listening to music but that doesn't help me get into a rhythm or feel any more fluid on days that my body has decided it doesn't want to move. I have not slept well for a year, more or less, although I try to go to bed at a reasonable hour and get enough sleep.
I am really starting to feel like I don't get endorphins or whatever. It's extremely discouraging to feel MORE crap after you've done some movement than you would before. Anyway, now I am really whining. Does anyone have any insight to why my body sometimes feels like it just doesn't want to move, and what I can do to make a daily movement practice feel a little more rewarding and a little less like wading through quicksand? Please don't suggest other forms of exercise - these are the only kinds of exercise that I can fit into my life in terms of available time and resources.
No recommendations, just questions:
* Are you stretching and/or foam-rolling before and after exercise? As I get older I find that I NEED to do this before and after any sort of exercise, and really I need to do if I'm not exercising at all. I never needed to stretch in my 20's and early 30's.
* Are your walking shoes comfortable and supportive? Do they need to be replaced?
* Are you wearing comfortable exercise clothes that fit your body and are not overly constrictive?
* You said you haven't been getting good sleep for a while. That will definitely cut into your body's ability to recover from exercise. Have you been able to address the root cause of this? Is it improvable?
* Are you drinking enough water?
* Lots of places in the world are on fire. How is the air quality where you are?
posted by rogerroger at 3:22 PM on September 3, 2021 [2 favorites]
* Are you stretching and/or foam-rolling before and after exercise? As I get older I find that I NEED to do this before and after any sort of exercise, and really I need to do if I'm not exercising at all. I never needed to stretch in my 20's and early 30's.
* Are your walking shoes comfortable and supportive? Do they need to be replaced?
* Are you wearing comfortable exercise clothes that fit your body and are not overly constrictive?
* You said you haven't been getting good sleep for a while. That will definitely cut into your body's ability to recover from exercise. Have you been able to address the root cause of this? Is it improvable?
* Are you drinking enough water?
* Lots of places in the world are on fire. How is the air quality where you are?
posted by rogerroger at 3:22 PM on September 3, 2021 [2 favorites]
And so as to not abuse the edit window - I forgot to mention that for me, *all this* (gestures around to the last 1.5 COVID years) has been so mentally demoralizing and taxing. Every time I have to mentally adjust to the latest flavor of pandemic news, I'll feel more pain and aches. I've started thinking of it as my body grieving, and letting myself rest. So I definitely can relate to what you're saying.
posted by rogerroger at 3:25 PM on September 3, 2021 [10 favorites]
posted by rogerroger at 3:25 PM on September 3, 2021 [10 favorites]
Response by poster: Are you stretching and/or foam-rolling before and after exercise?
I am actually very stretchy; my Pilates teacher (and past yoga teachers) have said that I am hypermobile in my back and knees. I don't prioritise stretching but sometimes end up doing some stretches as part of my Pilates classes.
posted by unicorn chaser at 3:25 PM on September 3, 2021 [1 favorite]
I am actually very stretchy; my Pilates teacher (and past yoga teachers) have said that I am hypermobile in my back and knees. I don't prioritise stretching but sometimes end up doing some stretches as part of my Pilates classes.
posted by unicorn chaser at 3:25 PM on September 3, 2021 [1 favorite]
I'll be watching this thread with interest. I could have written it myself.
Another factor to consider: sleep?
posted by fingersandtoes at 3:25 PM on September 3, 2021 [1 favorite]
Another factor to consider: sleep?
posted by fingersandtoes at 3:25 PM on September 3, 2021 [1 favorite]
If you are hypermobile, have you been evaluated for Ehlers Danlos or other hypermobility spectrum disorders that might "flare" based on certain triggers? IANAD.
posted by mcgsa at 3:34 PM on September 3, 2021 [14 favorites]
posted by mcgsa at 3:34 PM on September 3, 2021 [14 favorites]
I'm this way too. I think most people are. As best I can tell, the biggest factor is how (de)hydrated I am, followed by how well I slept.
Also mood, hormonal cycles etc etc
posted by geegollygosh at 3:42 PM on September 3, 2021 [7 favorites]
Also mood, hormonal cycles etc etc
posted by geegollygosh at 3:42 PM on September 3, 2021 [7 favorites]
This sort of thing is why I no longer take Naproxen, which is of course terribly ironic because I was taking it for joint/muscle pain in the first place, and the worse things hurt, the more I took. I don't know if that's a documented thing in any sense or just a weird problem I had, but I mention it as an example because of the apparent randomness of your symptoms, since patterns relating to intake of OTC meds would be very easy to overlook.
posted by teremala at 3:45 PM on September 3, 2021 [1 favorite]
posted by teremala at 3:45 PM on September 3, 2021 [1 favorite]
Something similar happens to me based on my menstrual cycle, if that’s relevant to you. A week or so beforehand, my arms and legs seem like they’re made of cement. No energy, no muscle, just nothing left. Then it resolves…until next month. I’ve learned to accept it, I guess, but it’s frustrating as hell.
posted by scratch at 4:07 PM on September 3, 2021 [6 favorites]
posted by scratch at 4:07 PM on September 3, 2021 [6 favorites]
Sounds like a possible autoimmune situation, esp if youre hypermobile. These sound like flare ups more than normal fluctuations.
posted by asimplemouse at 4:08 PM on September 3, 2021 [3 favorites]
posted by asimplemouse at 4:08 PM on September 3, 2021 [3 favorites]
I can strongly relate to this. I'm the exact same way. Sometimes I go out and walk around all day and it's fine, but sometimes walking to the grocery store less than 10 minutes away makes my legs cramp up so bad I end up limping home.
For me it's dehydration + hormones + unconsciously walking faster/harder when I'm doing a chore like buying food (need to get there! need to get home fast!) as opposed to just wandering about various parts of my routine. So lots of things, sadly, not an easy fix.
I also relate strongly to this: I have not slept well for a year, more or less, although I try to go to bed at a reasonable hour and get enough sleep.
It's very frustrating, I know. If you want to look into it further maybe ask your doctor to do a general blood panel and look for anaemia and vitamin deficiencies to start off with, as these can also trigger fatigue. It might be the good days just also coincide with good days for your diet or vitamin intake as well.
posted by fight or flight at 4:12 PM on September 3, 2021 [2 favorites]
For me it's dehydration + hormones + unconsciously walking faster/harder when I'm doing a chore like buying food (need to get there! need to get home fast!) as opposed to just wandering about various parts of my routine. So lots of things, sadly, not an easy fix.
I also relate strongly to this: I have not slept well for a year, more or less, although I try to go to bed at a reasonable hour and get enough sleep.
It's very frustrating, I know. If you want to look into it further maybe ask your doctor to do a general blood panel and look for anaemia and vitamin deficiencies to start off with, as these can also trigger fatigue. It might be the good days just also coincide with good days for your diet or vitamin intake as well.
posted by fight or flight at 4:12 PM on September 3, 2021 [2 favorites]
I suspect that a lot of Mefites struggle with this exact thing, including myself.
Things I have found that have helped:
1. Mindfulness! I have found that sitting and clearing my mind, then thinking about why I find a specific activity so difficult at that moment helps bring up stuff brewing in the back of my head that I have not consciously processed yet. This is just another way of restating rogerroger's comment about the mental toll of the pandemic and life stuff in general - you hold it in the body. Sometimes acknowledging that and letting it go is useful in getting past the painful days. I have been repeatedly surprised at how much of the stuff that manifests itself physically is really an emotional thing.
2. Accepting that any sort of exercise, even if it just 2K of steps, is better than no exercise some days. In other words, on hard days I have lowered my standards and accepted that this is the very best I can do today.
3. On other days, if the discomfort is not terrible, I try to push through. Sometimes the body is slow to warm up. Slow down, take a less challenging path and give yourself permission to go just one more minute at a slower, less challenging pace. If you make it one more minute and you need to stop, great! If you make it one more minute and you want to try one more, do another minute!
4. Always, always be kind to yourself. And drink more water.
posted by theBigRedKittyPurrs at 4:19 PM on September 3, 2021 [2 favorites]
Things I have found that have helped:
1. Mindfulness! I have found that sitting and clearing my mind, then thinking about why I find a specific activity so difficult at that moment helps bring up stuff brewing in the back of my head that I have not consciously processed yet. This is just another way of restating rogerroger's comment about the mental toll of the pandemic and life stuff in general - you hold it in the body. Sometimes acknowledging that and letting it go is useful in getting past the painful days. I have been repeatedly surprised at how much of the stuff that manifests itself physically is really an emotional thing.
2. Accepting that any sort of exercise, even if it just 2K of steps, is better than no exercise some days. In other words, on hard days I have lowered my standards and accepted that this is the very best I can do today.
3. On other days, if the discomfort is not terrible, I try to push through. Sometimes the body is slow to warm up. Slow down, take a less challenging path and give yourself permission to go just one more minute at a slower, less challenging pace. If you make it one more minute and you need to stop, great! If you make it one more minute and you want to try one more, do another minute!
4. Always, always be kind to yourself. And drink more water.
posted by theBigRedKittyPurrs at 4:19 PM on September 3, 2021 [2 favorites]
One more thing! Check the air quality! There might be a correlation between being able to do x number of steps and how good the air is on a given day. This has definitely been a thing for me, it is worth exploring.
posted by theBigRedKittyPurrs at 4:22 PM on September 3, 2021
posted by theBigRedKittyPurrs at 4:22 PM on September 3, 2021
Maybe 15k steps every day isn't a sustainable goal for you right now. Try a week or two where you stop at say 7k steps even if you're feeling great and see if that gets you to more days where you're hitting your target. If it doesn't then you may as well do more steps when you're feeling it and less when you aren't.
My daily exercise over the pandemic has been cycling and every week there's always a day or two where I'll just ride at a more leisurely pace because I'm not feeling it. I'm not training for the olympics so it's no big deal right?
posted by any portmanteau in a storm at 4:25 PM on September 3, 2021
My daily exercise over the pandemic has been cycling and every week there's always a day or two where I'll just ride at a more leisurely pace because I'm not feeling it. I'm not training for the olympics so it's no big deal right?
posted by any portmanteau in a storm at 4:25 PM on September 3, 2021
I do experience this. And while yes, this can be a common experience, I think that there's a level of severity of exercise intolerance that is well outside the range of normal.
Since you mention hypermobility, you should definitely get evaluated for Ehlers Danlos. That is what I have, along with Postural Orthostatic Tachycardia syndrome, which commonly occurs with EDS.
Be aware that many clinicians have extremely limited or outdated knowledge about EDS. I had a rheumatologist originally do the tentative diagnosis, but it was a geneticist who did the official diagnosis. Being diagnosed by a geneticist is generally considered best practice.
Either way, I think a rheumatologist is a good person to talk to. If nothing else, I feel like they are usually just better at diagnosing this kind of thing.
I'm not saying you have EDS. But it's at least worth looking into.
Do you have asthma or allergies? That also contributes to this for me. Hormonal fluctuations related to the menstrual cycle also can impact things. In fact, these hormonal fluctuations actually can make your joints stretch more.
posted by litera scripta manet at 4:43 PM on September 3, 2021 [7 favorites]
Since you mention hypermobility, you should definitely get evaluated for Ehlers Danlos. That is what I have, along with Postural Orthostatic Tachycardia syndrome, which commonly occurs with EDS.
Be aware that many clinicians have extremely limited or outdated knowledge about EDS. I had a rheumatologist originally do the tentative diagnosis, but it was a geneticist who did the official diagnosis. Being diagnosed by a geneticist is generally considered best practice.
Either way, I think a rheumatologist is a good person to talk to. If nothing else, I feel like they are usually just better at diagnosing this kind of thing.
I'm not saying you have EDS. But it's at least worth looking into.
Do you have asthma or allergies? That also contributes to this for me. Hormonal fluctuations related to the menstrual cycle also can impact things. In fact, these hormonal fluctuations actually can make your joints stretch more.
posted by litera scripta manet at 4:43 PM on September 3, 2021 [7 favorites]
Some ideas:
If it's a walking day and you feel bad walking, switch to Pilates or dancing.
Have media you like (like podcasts) that you will only listen to while exercising.
It's not uncommon to hurt when you are easing into a new workout routine, especially if you're overdoing it. Consider setting minimum goals and bonus goals. The minimum goal should be very achievable -- maybe "walk for 20 minutes". If you're having a bad day, you can let yourself stop after hitting the minimum goal.
Counter-intuitively, I find that doing *more* intense exercise can help avoid the "walking through quicksand" feeling -- walking typically isn't intense enough to get those exercise endorphins flowing, but dance certainly can be.
posted by phoenixy at 5:43 PM on September 3, 2021
If it's a walking day and you feel bad walking, switch to Pilates or dancing.
Have media you like (like podcasts) that you will only listen to while exercising.
It's not uncommon to hurt when you are easing into a new workout routine, especially if you're overdoing it. Consider setting minimum goals and bonus goals. The minimum goal should be very achievable -- maybe "walk for 20 minutes". If you're having a bad day, you can let yourself stop after hitting the minimum goal.
Counter-intuitively, I find that doing *more* intense exercise can help avoid the "walking through quicksand" feeling -- walking typically isn't intense enough to get those exercise endorphins flowing, but dance certainly can be.
posted by phoenixy at 5:43 PM on September 3, 2021
Overtraining doesn't necessarily show up immediately. Nor does PEM - Post Exertional Malaise (of Fibromyalgia/Chronic Fatigue infamy). Delayed onset muscle soreness is often more delayed than people think - some people get it next day. I tend to get it two or three days later.
Even the most fit people take rest days. Listen to your body. It's telling you to lighten your workout load and build it up more gradually.
posted by srboisvert at 5:47 PM on September 3, 2021 [4 favorites]
Even the most fit people take rest days. Listen to your body. It's telling you to lighten your workout load and build it up more gradually.
posted by srboisvert at 5:47 PM on September 3, 2021 [4 favorites]
Are you eating enough to support high levels of activity? Not getting enough calories while getting lots of steps in can make you pretty exhausted and sore, IME.
posted by corey flood at 6:55 PM on September 3, 2021
posted by corey flood at 6:55 PM on September 3, 2021
You should learn about heavy leg syndrome. If you've been sedentary for a long time your muscles are weak and need strengthening. Maybe add some exercises to build up the muscles and avoid too much sitting.
posted by Coffeetyme at 7:42 PM on September 3, 2021 [1 favorite]
posted by Coffeetyme at 7:42 PM on September 3, 2021 [1 favorite]
I was really having trouble some days on my exercise bike when I just felt completely loagy and useless after having a decent ride the day before. My problem turned out to be not doing a long enough, slow enough, easy enough warm-up before I started to really ride. I just needed to move without any load or pressure (losing the job I walked to at the start of the pandemic meant that I was really out of shape), so I would set my bike to have zero resistance and just ride for ten minutes to get everything moving before I began my actual workout. It seems like nothing but it made a huge difference in my endurance. I'm not exactly sure what the super-low effort warm-up for walking would be, maybe marching in place?
posted by oneirodynia at 11:29 PM on September 3, 2021 [1 favorite]
posted by oneirodynia at 11:29 PM on September 3, 2021 [1 favorite]
If you're a person who menstruates, try to notice if it's correlated with that at all. I have issues a few days before my period. I think it's related to increased inflammation.
Anecdotally, I noticed that I didn't experience this this month after a) having cut out caffeine for about 6 weeks b) re-starting taking high-dose (50mg) B-complex vitamins each morning
(I had actually just bought some CBD products specifically to see if they'd help, and then was surprised not to experience this this month.)
posted by needs more cowbell at 5:02 AM on September 4, 2021
Anecdotally, I noticed that I didn't experience this this month after a) having cut out caffeine for about 6 weeks b) re-starting taking high-dose (50mg) B-complex vitamins each morning
(I had actually just bought some CBD products specifically to see if they'd help, and then was surprised not to experience this this month.)
posted by needs more cowbell at 5:02 AM on September 4, 2021
Also do you have anything to monitor your heart rate? Do you notice your heart rate has a significant and sustained increase when you're upright vs lying down? Do you ever get dizzy/lightheaded when you first stand up after you've been sitting for awhile?
As I mentioned above, POTS has a high comorbidity with hypermobile EDS. Not that you necessarily have EDS or a joint hypermobility disorder! But it's just something to be aware of.
I know you said you can't fit other exercises into your workout program, but I do have to say that starting to use the recumbent bike has been such a game changer for me. This may not apply if you don't have issues with orthostatic intolerance but if you can swing it, try to experiment a bit with a recumbent bike. The recumbent bike also is very easy on your joints and helps you build strength and cardio fitness without taxing your joints.
I found when I tried walking to build fitness, I had this same experience where some days it worked just fine and other days, everything hurt, I was walking super slowly, it all felt like such an effort.
Also of course it's important to stay hydrated!
posted by litera scripta manet at 6:13 AM on September 4, 2021 [1 favorite]
As I mentioned above, POTS has a high comorbidity with hypermobile EDS. Not that you necessarily have EDS or a joint hypermobility disorder! But it's just something to be aware of.
I know you said you can't fit other exercises into your workout program, but I do have to say that starting to use the recumbent bike has been such a game changer for me. This may not apply if you don't have issues with orthostatic intolerance but if you can swing it, try to experiment a bit with a recumbent bike. The recumbent bike also is very easy on your joints and helps you build strength and cardio fitness without taxing your joints.
I found when I tried walking to build fitness, I had this same experience where some days it worked just fine and other days, everything hurt, I was walking super slowly, it all felt like such an effort.
Also of course it's important to stay hydrated!
posted by litera scripta manet at 6:13 AM on September 4, 2021 [1 favorite]
I have an autoimmune joint issue (not EDS), so my experience tells me this is what your problem, in addition: check against your hormone cycle. The fatigue and pain I feel is so much worse during certain parts of my hormonal cycle, even though I haven't actually menstruated in years (IUD), the hormones still fluctuate.
posted by wellifyouinsist at 6:28 AM on September 4, 2021 [2 favorites]
posted by wellifyouinsist at 6:28 AM on September 4, 2021 [2 favorites]
I had a period with a similar problem and one of the only things that helped was B12 tablets / zipfizz. The boost of pure energy to my body helped immensely. Not enough to feel right, every time, but I'd also sometimes take it right before sleep on a rough day, to help along whatever needed fixing as I slept, and I'd feel much better in the morning vs how much I felt better street a night of regular sleeping.
posted by foxtongue at 7:23 AM on September 4, 2021
posted by foxtongue at 7:23 AM on September 4, 2021
Another thing to look for is the humidity. You may be sluggish when it is more humid and vital when it is less humid. It doesn't have to feel like a sauna outside for humidity to affect you.
posted by Jane the Brown at 5:33 PM on September 4, 2021
posted by Jane the Brown at 5:33 PM on September 4, 2021
My own experience is that when I set myself up for success, I physically feel better. If exercise is the goal, this usually works for me...
- A little green tea to start...I usually don't finish the mug.
- If I'm already feeling a bit stalled, a shower seems to perk me up. (Larry David seems to think a shower is the cure-all for mental woes, which I can appreciate and find the humor in.)
- Listening to a playlist of songs that I've already created for this task -- to pump me up (driving bass, dancey beats)
- Putting on my workout clothes and going for a walk/jog/etc in the morning...before the day/my mood/thoughts weigh me down.
- I don't eat before exercise. Sometimes eating a meal doesn't bother me, sometimes I end up with cramps or feel like throwing up.
- And in general, when I am overall eating healthier -- specifically avoiding simple carbs/refined sugars -- and having more salads, homemade soups, roasted vegetables, etc.....I have more energy. I don't notice the energy. I notice not feeling sluggish. I feel like this is the biggest one. The what I eat part. I feel like there is a lot of truth to the saying, "Let food be thy medicine, and let medicine be thy food.” It's just hard to do, for me anyway.
I definitely know that walking through sludge feeling. I don't have a lot I can do to fix it once I'm in it for the day, but I can course-correct for tomorrow by making healthier choices.
posted by pdxhiker at 10:46 PM on September 5, 2021 [1 favorite]
- A little green tea to start...I usually don't finish the mug.
- If I'm already feeling a bit stalled, a shower seems to perk me up. (Larry David seems to think a shower is the cure-all for mental woes, which I can appreciate and find the humor in.)
- Listening to a playlist of songs that I've already created for this task -- to pump me up (driving bass, dancey beats)
- Putting on my workout clothes and going for a walk/jog/etc in the morning...before the day/my mood/thoughts weigh me down.
- I don't eat before exercise. Sometimes eating a meal doesn't bother me, sometimes I end up with cramps or feel like throwing up.
- And in general, when I am overall eating healthier -- specifically avoiding simple carbs/refined sugars -- and having more salads, homemade soups, roasted vegetables, etc.....I have more energy. I don't notice the energy. I notice not feeling sluggish. I feel like this is the biggest one. The what I eat part. I feel like there is a lot of truth to the saying, "Let food be thy medicine, and let medicine be thy food.” It's just hard to do, for me anyway.
I definitely know that walking through sludge feeling. I don't have a lot I can do to fix it once I'm in it for the day, but I can course-correct for tomorrow by making healthier choices.
posted by pdxhiker at 10:46 PM on September 5, 2021 [1 favorite]
This thread is closed to new comments.
posted by MexicanYenta at 3:11 PM on September 3, 2021 [1 favorite]