Exercise for a busy inept broke bored person living out of a single room
April 2, 2012 8:56 AM Subscribe
No equipment, no space, no time, no money, no buddies, no skills, no enthusiasm: no exercise?
I have always found the exercise thing difficult. I am not physically skilled, to a degree which rules out any group activities (I just feel bad for everyone else) and makes it extremely likely that I will hurt myself doing an activity if it is possible to hurt oneself doing that activity. This also limits my ability to do workouts, firstly because there are a bunch of exercises I can't do (like, even a single pushup) and secondly because performing movements in sequence is so complicated for me that I can't then do things like count how many reps I've performed. (Please don't laugh. I am like a slow reader, but for moving around).
I live in a shared house where the only space that is properly mine is my bedroom; it is large, but not very large. I don't know anyone at all who would exercise with me. I also don't have very much free time as I often work late and then have evening classes 2-3 nights a week. And ultimately, exercise has only rarely ever been enjoyable for me. It's something I associate with pain, frustration and boredom, and occasional humiliation.
I thought I had found the solution when I started using fitness games on my friend's PS3. I used EA Sports Active 2 and The Fight:Lights Out. Both of them were pretty fun, certainly more fun than exercise usually is for me, and because I was following instructions, I was much less likely to hurt myself. It also meant I could use spare half-hours at home to get a bit of moving about in, rather than having to travel somewhere, change my clothes, and so on.
However, for various quite justifiable reasons my friend has now taken the console and TV screen into his bedroom. I can move them back to the living room occasionally, but not on a regular basis. Moreover, he's now playing games on them most of the time (this was one of the reasons for the move).
The consequence of this is that I haven't done any exercise beyond walking to the shops since last autumn. I just can't really think of anything to do. I don't have the money to drop on a gym membership - or, for that matter, a games system of my own. I am, however, aware that at some point I will need to do exercise in order to not die, and that my, uh, depression problem is likely to benefit long-term from some kind of regular exercise schedule. I wish I could get the same kick out of exercising that I do out of taking painting classes, but I don't get any pleasure or any sense of achievement at all out of most physical activities, and without that it's difficult to justify setting aside regular time to perform them when I could be doing other things.
Any ideas? This has to be a solved problem, right?
I have always found the exercise thing difficult. I am not physically skilled, to a degree which rules out any group activities (I just feel bad for everyone else) and makes it extremely likely that I will hurt myself doing an activity if it is possible to hurt oneself doing that activity. This also limits my ability to do workouts, firstly because there are a bunch of exercises I can't do (like, even a single pushup) and secondly because performing movements in sequence is so complicated for me that I can't then do things like count how many reps I've performed. (Please don't laugh. I am like a slow reader, but for moving around).
I live in a shared house where the only space that is properly mine is my bedroom; it is large, but not very large. I don't know anyone at all who would exercise with me. I also don't have very much free time as I often work late and then have evening classes 2-3 nights a week. And ultimately, exercise has only rarely ever been enjoyable for me. It's something I associate with pain, frustration and boredom, and occasional humiliation.
I thought I had found the solution when I started using fitness games on my friend's PS3. I used EA Sports Active 2 and The Fight:Lights Out. Both of them were pretty fun, certainly more fun than exercise usually is for me, and because I was following instructions, I was much less likely to hurt myself. It also meant I could use spare half-hours at home to get a bit of moving about in, rather than having to travel somewhere, change my clothes, and so on.
However, for various quite justifiable reasons my friend has now taken the console and TV screen into his bedroom. I can move them back to the living room occasionally, but not on a regular basis. Moreover, he's now playing games on them most of the time (this was one of the reasons for the move).
The consequence of this is that I haven't done any exercise beyond walking to the shops since last autumn. I just can't really think of anything to do. I don't have the money to drop on a gym membership - or, for that matter, a games system of my own. I am, however, aware that at some point I will need to do exercise in order to not die, and that my, uh, depression problem is likely to benefit long-term from some kind of regular exercise schedule. I wish I could get the same kick out of exercising that I do out of taking painting classes, but I don't get any pleasure or any sense of achievement at all out of most physical activities, and without that it's difficult to justify setting aside regular time to perform them when I could be doing other things.
Any ideas? This has to be a solved problem, right?
Response by poster: Also, I should add: I cannot cycle. I fall off things. In a major city on a big road, this is not good. People who love me have banned me from even taking a Boris bike around the block.
posted by Acheman at 8:59 AM on April 2, 2012
posted by Acheman at 8:59 AM on April 2, 2012
As Kierkegaard says: "Above all, do not lose your desire to walk: every day I walk myself into a state of well-being and walk away from every illness."
Try walking. It's free, low-impact, and your body is designed for it. Walking is very good at helping regulate and maintain mood.
The trick is to really push yourself when walking - really try to walk as fast as you can manage. I can guarantee you will break out in a sweat.
posted by KokuRyu at 9:01 AM on April 2, 2012 [3 favorites]
Try walking. It's free, low-impact, and your body is designed for it. Walking is very good at helping regulate and maintain mood.
The trick is to really push yourself when walking - really try to walk as fast as you can manage. I can guarantee you will break out in a sweat.
posted by KokuRyu at 9:01 AM on April 2, 2012 [3 favorites]
I should add that walking is good for your back and your core. As walking helps regulate your mood, it's easier to control your appetite, so you will lose weight eventually.
posted by KokuRyu at 9:02 AM on April 2, 2012
posted by KokuRyu at 9:02 AM on April 2, 2012
How about some exercise podcasts? If you have your computer and like being told what to do and how to do it, this may replace the TV and the games.
posted by xingcat at 9:03 AM on April 2, 2012 [1 favorite]
posted by xingcat at 9:03 AM on April 2, 2012 [1 favorite]
Exercise podcasts are a good idea, because there are always ways to modify and get stronger. Can't do a pushup? Do "pushups" standing with your hands against a wall, or do them on your knees instead of toes. If you can find podcasts that do something like a bootcamp, you'll find that those workouts get in a lot of workout in not very much time. And feeling stronger and fitter is Awesome.
posted by ldthomps at 9:15 AM on April 2, 2012
posted by ldthomps at 9:15 AM on April 2, 2012
Been there. You need to get outside and just walk. Preferably in the daytime, in the sunshine. Easier said than done, particularly if you are depressed. Some days it's nearly impossible to just get out of bed, let alone go for a walk. If that describes your situation, you need to get to a doctor and find an antidepressant that works for you FIRST, then it'll be much easier to do the exercise.
posted by dudeman at 9:17 AM on April 2, 2012
posted by dudeman at 9:17 AM on April 2, 2012
As others have said, walking is surprisingly good for you. It's also the sort of thing that you can work into your daily routine, whether that's getting off the Tube a few stations short of your destination, or walking to the shops. I've never been fitter in my life than when I was walking 2-4 miles a day, every day, just to go about my daily routine.
Another thing to keep in mind is that research increasingly suggests that too much time spent sitting is bad for your health, even if you exercise a lot. Just getting up and walking around every 20 minutes is good.
In the longer run, you might want to see a GP (if you can schedule an appointment!) about your problems with balance and coordination. It might be just on the end of the normal distribution of physical grace, or it could be a symptom of some underlying neurological condition.
posted by brianogilvie at 9:21 AM on April 2, 2012
Another thing to keep in mind is that research increasingly suggests that too much time spent sitting is bad for your health, even if you exercise a lot. Just getting up and walking around every 20 minutes is good.
In the longer run, you might want to see a GP (if you can schedule an appointment!) about your problems with balance and coordination. It might be just on the end of the normal distribution of physical grace, or it could be a symptom of some underlying neurological condition.
posted by brianogilvie at 9:21 AM on April 2, 2012
Just walk. If you can afford a hundred bucks for a Fitbit, you will be inspired to walk a lot. And climb stairs.
posted by Johnny Wallflower at 9:22 AM on April 2, 2012 [1 favorite]
posted by Johnny Wallflower at 9:22 AM on April 2, 2012 [1 favorite]
nthing walking...my rule: don't drive for food. that means only as many groceries as i can carry the six blocks back to my house, which helps too.
there are also some really great videos/dvds out there...Sweet Moves: Be a rockstar in bed! is amazingly fun and easy (omg the costumes!) get it!...also check out the public library...old workout videos are great fun (the Cher one from the 80's will make your arms hurt because it's main goal is to leave you looking like you are wearing shoulder pads all the time)
posted by sexyrobot at 9:25 AM on April 2, 2012
there are also some really great videos/dvds out there...Sweet Moves: Be a rockstar in bed! is amazingly fun and easy (omg the costumes!) get it!...also check out the public library...old workout videos are great fun (the Cher one from the 80's will make your arms hurt because it's main goal is to leave you looking like you are wearing shoulder pads all the time)
posted by sexyrobot at 9:25 AM on April 2, 2012
I sent this video called 23 1/2 hours on the rounds of my friends a few months ago.
He asks, "....what makes the biggest difference to your health?" and it's worth the ten minutes to watch the video for the answer.
posted by bilabial at 9:26 AM on April 2, 2012 [4 favorites]
He asks, "....what makes the biggest difference to your health?" and it's worth the ten minutes to watch the video for the answer.
posted by bilabial at 9:26 AM on April 2, 2012 [4 favorites]
Nthing walking. Just get up earlier every morning and go out for a walk. Or walk to work or wherever you need to go. As brianogilvie said above, walking 2-4 miles a day will keep you fit.
posted by mareli at 9:26 AM on April 2, 2012
posted by mareli at 9:26 AM on April 2, 2012
A comment a few years ago in a similar AskMe suggested Convict Conditioning as a program. Yes, the book costs $40, but it requires no equipment (other than a chair, a wall and a floor from the exercises I've done so far) and it starts out so very very easy. The purpose is to get you used to the movements and increase your ability slowly but continually builds. Can't do a push-up? That's fine. The steps in the "push-up" exercises starts with you standing and pushing yourself from the wall.
posted by jillithd at 9:33 AM on April 2, 2012 [2 favorites]
posted by jillithd at 9:33 AM on April 2, 2012 [2 favorites]
Is it feasible for you to get a dog? Preferrably something other than a lap dog. It's amazing how motivating it is to have a little buddy begging you to take him for a walk. And it's fun to try to keep up with his brisk pace. They also can help put you in a better mood during the day.
posted by punocchio at 9:36 AM on April 2, 2012 [1 favorite]
posted by punocchio at 9:36 AM on April 2, 2012 [1 favorite]
"not even a single push-up"
Do "girl" push ups, on your knees. Can only do one? Great, do one every day. Then do two every day. Then three.
Do you think people who can do push-ups have some sort of magic genetic ability? They don't. They can do push-ups because they do push-ups.
posted by kestrel251 at 10:19 AM on April 2, 2012 [1 favorite]
Do "girl" push ups, on your knees. Can only do one? Great, do one every day. Then do two every day. Then three.
Do you think people who can do push-ups have some sort of magic genetic ability? They don't. They can do push-ups because they do push-ups.
posted by kestrel251 at 10:19 AM on April 2, 2012 [1 favorite]
Convict Conditioning is only $18 if you get it at the Kindle store, and you can read it on your computer even without a Kindle. (At least in the US, I'm not sure about the licensing everywhere.)
It's got pretty good build up steps for almost everything. (except the handstand sequence, which they tell you to add in after a month or two.)
If I were you, I would try to do Couch to 5k and Convict Conditioning. If that seems like too rigorous a schedule, you can stretch C25K out and just do two runs a week (and repeat if you don't feel like moving up.)
Pick a routine that feels on the easy side and don't worry about advancing too fast. Just getting in the habit of exercising is important, so don't pick stuff that's hard enough that you dread doing it.
posted by mercredi at 10:22 AM on April 2, 2012 [1 favorite]
It's got pretty good build up steps for almost everything. (except the handstand sequence, which they tell you to add in after a month or two.)
If I were you, I would try to do Couch to 5k and Convict Conditioning. If that seems like too rigorous a schedule, you can stretch C25K out and just do two runs a week (and repeat if you don't feel like moving up.)
Pick a routine that feels on the easy side and don't worry about advancing too fast. Just getting in the habit of exercising is important, so don't pick stuff that's hard enough that you dread doing it.
posted by mercredi at 10:22 AM on April 2, 2012 [1 favorite]
Remember, when people say they love exercise that doesn't necessarily mean they feel amazing every second of their work out. Working out is basically controlled discomfort, that is true. But what they love, at first, is the 30-60 minutes AFTER exercising where the body and brain slide into low-gear to recuperate. During that time my brain slows down to normal level, because my body, depleted of energy for a time, doesn't have the excess energy for filling my head with anxious automatic thoughts. That for me is the payoff.
Make yourself really cold and it feels extra nice to get warm. Make yourself really hungry, and anything you eat tastes like heaven. Make your body work at a harder pace than normal for awhile, make your breathing a little ragged, fill your muscles with lactic acid so it burns a little bit? Then, when you stop and it is time to relax, your body and mind say, "Awwww, yeeaaah."
That's what you notice at first, and that's what you can get every time you exercise. After some time of keeping the routine up, then the more subtle, but more important, stuff starts happening, namely that you get happier. It's like free drugs that are actually good for you.
Screw the physical health benefits, those are just icing. Do it for the excellent feelings it makes possible.
posted by TheRedArmy at 10:47 AM on April 2, 2012 [4 favorites]
Make yourself really cold and it feels extra nice to get warm. Make yourself really hungry, and anything you eat tastes like heaven. Make your body work at a harder pace than normal for awhile, make your breathing a little ragged, fill your muscles with lactic acid so it burns a little bit? Then, when you stop and it is time to relax, your body and mind say, "Awwww, yeeaaah."
That's what you notice at first, and that's what you can get every time you exercise. After some time of keeping the routine up, then the more subtle, but more important, stuff starts happening, namely that you get happier. It's like free drugs that are actually good for you.
Screw the physical health benefits, those are just icing. Do it for the excellent feelings it makes possible.
posted by TheRedArmy at 10:47 AM on April 2, 2012 [4 favorites]
I'm like you, and have no large amount of space for exercise items in my home due to its construction. What I've done is got a couple of kettlebells.
I bought the first one (a 20kg one) which was far too heavy because I'm kind of dumb that way, the store I went to only had these weird cowbell shaped ones in more appropriate weights and I figured that I wanted the proper "round" one instead. As it turns out, I was right about the shape of it for certain exercises so that was a good call, but I should have gotten a smaller one from somewhere else to start. So I found another place selling smaller kettlebells and picked up an 8kg one (20 lbs) which I think is actually a little light. Maybe like Goldilocks my third one will be just right...
Anyway, once I got the 8kg kettlebell I was able to start doing a whole bunch of different exercises without blowing a vein out in my forehead, and I used that to start building my strength up to the point that I am now using the 20kg one for some exercises as well. I started off doing 10 minutes a day of a workout, with the workout divided into 40 seconds of work and 20 seconds of rest, 4 days a week. Now I'm up to 15 minutes and expect to go to 20 minutes soon. Mentally, it's easy, and something I can do while I watch TV or listen to music and it doesn't take a lot of space. You will need an area about 5 x 5 that's clear of obstructions to have enough room to use the 'bell but that's really it. You might want a mat as well, but I just have carpet in that room and it's fine for me.
As for actual exercises, have a look on Youtube for kettlebell workouts, plus I picked up and read the Russian Kettlebell Challenge and it's a pretty decent resource as well.
posted by barc0001 at 11:24 AM on April 2, 2012
I bought the first one (a 20kg one) which was far too heavy because I'm kind of dumb that way, the store I went to only had these weird cowbell shaped ones in more appropriate weights and I figured that I wanted the proper "round" one instead. As it turns out, I was right about the shape of it for certain exercises so that was a good call, but I should have gotten a smaller one from somewhere else to start. So I found another place selling smaller kettlebells and picked up an 8kg one (20 lbs) which I think is actually a little light. Maybe like Goldilocks my third one will be just right...
Anyway, once I got the 8kg kettlebell I was able to start doing a whole bunch of different exercises without blowing a vein out in my forehead, and I used that to start building my strength up to the point that I am now using the 20kg one for some exercises as well. I started off doing 10 minutes a day of a workout, with the workout divided into 40 seconds of work and 20 seconds of rest, 4 days a week. Now I'm up to 15 minutes and expect to go to 20 minutes soon. Mentally, it's easy, and something I can do while I watch TV or listen to music and it doesn't take a lot of space. You will need an area about 5 x 5 that's clear of obstructions to have enough room to use the 'bell but that's really it. You might want a mat as well, but I just have carpet in that room and it's fine for me.
As for actual exercises, have a look on Youtube for kettlebell workouts, plus I picked up and read the Russian Kettlebell Challenge and it's a pretty decent resource as well.
posted by barc0001 at 11:24 AM on April 2, 2012
You don't need antidepressants- just yet. Exercise IS an anti-depressant. The sun is also. They both affect the dopamine and seritonin systems in your brain that regulate mood.
Just go out for a walk. Then you can ame it longer as you go on if you want and then rev up the speed ect. Don't over-do it in the begining because your body is not used to high intensite yet.
posted by eq21 at 12:14 PM on April 2, 2012
Just go out for a walk. Then you can ame it longer as you go on if you want and then rev up the speed ect. Don't over-do it in the begining because your body is not used to high intensite yet.
posted by eq21 at 12:14 PM on April 2, 2012
Most of the suggestions above are great. It's clear walking is a favorite. I suspect, though, that your challenge is in the motivation department. If you felt motivated to get moving, you probably wouldn't be asking your question.
So here's my suggestion: Go easy on yourself, and gain motivation in small amounts. I'm a year and half into pretty successful regular exercise, and my philosophy all along has not been "just-do-it-push-it-to-the-limit-until-you-sweat-Gatorade" ie. the vision of exercise and fitness you'll see on any TV commercial or fitness program. Most people are not suited to that, and I'd guess you are not either.
Start slow... really slow. Whatever feels right to you. Decide how many days per week you want to exercise and go for that - 1, 2, 3... whatever. Any choice is fine. The key though, is that you try to keep it up, and improve (even if by minute amounts) over time. You want to make this sustainable. You'll have good weeks, and bad ones... but just keep making progress. This is long term... not an overnight thing.
And how do you know you're making progress? It is very helpful to track what you are doing. Nothing fancy, but keep a simple log and develop it as you go. It will enable you to look back and see that you are succeeding (and you will be succeeding over time). If you walk .5 mile on one day in the first week... maybe you can do 2 days the next, or even .51 miles... the key is to advance, no matter how tiny the increment, and pat yourself on the back for that. (BTW, tracking it all makes it more interesting too).
This methodology has worked well for me. I went from not being able to run 100 yards without feeling wiped out, not being able to swim more than a couple laps, and not wanting to bike at all -- to competing in sprint triathlons (albeit slowly, but I'm out there).
So... take it slow / go easy on yourself / track your progress / congratulate yourself for progressing.
Best of luck!
posted by ecorrocio at 1:04 PM on April 2, 2012
So here's my suggestion: Go easy on yourself, and gain motivation in small amounts. I'm a year and half into pretty successful regular exercise, and my philosophy all along has not been "just-do-it-push-it-to-the-limit-until-you-sweat-Gatorade" ie. the vision of exercise and fitness you'll see on any TV commercial or fitness program. Most people are not suited to that, and I'd guess you are not either.
Start slow... really slow. Whatever feels right to you. Decide how many days per week you want to exercise and go for that - 1, 2, 3... whatever. Any choice is fine. The key though, is that you try to keep it up, and improve (even if by minute amounts) over time. You want to make this sustainable. You'll have good weeks, and bad ones... but just keep making progress. This is long term... not an overnight thing.
And how do you know you're making progress? It is very helpful to track what you are doing. Nothing fancy, but keep a simple log and develop it as you go. It will enable you to look back and see that you are succeeding (and you will be succeeding over time). If you walk .5 mile on one day in the first week... maybe you can do 2 days the next, or even .51 miles... the key is to advance, no matter how tiny the increment, and pat yourself on the back for that. (BTW, tracking it all makes it more interesting too).
This methodology has worked well for me. I went from not being able to run 100 yards without feeling wiped out, not being able to swim more than a couple laps, and not wanting to bike at all -- to competing in sprint triathlons (albeit slowly, but I'm out there).
So... take it slow / go easy on yourself / track your progress / congratulate yourself for progressing.
Best of luck!
posted by ecorrocio at 1:04 PM on April 2, 2012
I hate running, or at least I hated running, but then I started doing Couch to 5K using the free iphone app and it's sort of fun. I don't hate it because the progression goes slowly enough that I'm gradually getting better. So I don't feel like I'm going to fall over and die the whole time I'm running - instead, I feel like I'm awesome because I can actually accomplish the workouts. It's pretty cool.
If you don't have an iphone, I bet there is a free android app. If you don't have a smartphone, you can just time yourself. If you don't want to run, then I nth just walking. Walking and running are cool because they're free and you don't need any equipment.
posted by insectosaurus at 1:08 PM on April 2, 2012
If you don't have an iphone, I bet there is a free android app. If you don't have a smartphone, you can just time yourself. If you don't want to run, then I nth just walking. Walking and running are cool because they're free and you don't need any equipment.
posted by insectosaurus at 1:08 PM on April 2, 2012
Additionally:
It really helps to have something to shoot for... sign up for a 10K walk or something you are moderately interested in. Sign up a year in advance and keep that ahead as a "reason" for your efforts. Helps add purpose, and interest to your exercise. When you succeed and do the event (or whatever... climb the mountain), reward yourself and feel good. Then set another.
posted by ecorrocio at 1:08 PM on April 2, 2012
It really helps to have something to shoot for... sign up for a 10K walk or something you are moderately interested in. Sign up a year in advance and keep that ahead as a "reason" for your efforts. Helps add purpose, and interest to your exercise. When you succeed and do the event (or whatever... climb the mountain), reward yourself and feel good. Then set another.
posted by ecorrocio at 1:08 PM on April 2, 2012
Forget exercise for now, start by moving more.
I guess from the Boris bike reference that you live in London and like most of the other seven million of us the reason you don't get much exercise is that for five days a week you get up, leave the house, get on the tube, sit at a desk and repeat in reverse.
So here's what you're going to do starting tomorrow, you are going to walk up the escalators (and down). That's it. Any escalator on your journey, you walk up. Do it everyday. Even the one at Angel.
Just start with that for now.
There are other things you can do, maybe if you work on the fourth floor or below, stop taking the lift. Or, if you are in an open plan office and you get to choose your printer, set your default one to the one furthest away from your desk.
And, as we have a four day weekend this weekend, arrange to meet up with a friend and do something. That something is a walk along the river or go and hunt those giant ester eggs. Not far, not power walking, I even give you permission to buy an ice cream on the way.
That's it for now. But start planning how you are going to build more movement into your day-to-day life. It could be you keep your diary free one lunchtime a week for an hour and do a walk around the local park. Or a couple of times a week you make sure you leave work/the house early enough to get on/off the bus/tube a couple of stops before your usual one and walk the difference.
If exercise seems a little intimidating right now, just try to move more.
posted by Helga-woo at 2:30 PM on April 2, 2012
I guess from the Boris bike reference that you live in London and like most of the other seven million of us the reason you don't get much exercise is that for five days a week you get up, leave the house, get on the tube, sit at a desk and repeat in reverse.
So here's what you're going to do starting tomorrow, you are going to walk up the escalators (and down). That's it. Any escalator on your journey, you walk up. Do it everyday. Even the one at Angel.
Just start with that for now.
There are other things you can do, maybe if you work on the fourth floor or below, stop taking the lift. Or, if you are in an open plan office and you get to choose your printer, set your default one to the one furthest away from your desk.
And, as we have a four day weekend this weekend, arrange to meet up with a friend and do something. That something is a walk along the river or go and hunt those giant ester eggs. Not far, not power walking, I even give you permission to buy an ice cream on the way.
That's it for now. But start planning how you are going to build more movement into your day-to-day life. It could be you keep your diary free one lunchtime a week for an hour and do a walk around the local park. Or a couple of times a week you make sure you leave work/the house early enough to get on/off the bus/tube a couple of stops before your usual one and walk the difference.
If exercise seems a little intimidating right now, just try to move more.
posted by Helga-woo at 2:30 PM on April 2, 2012
Will concur with everyone else who's mentioned walking, with this addition: pick something interesting or rewarding to walk to. Days when I don't want to get up and go for a walk, I've been known to bribe myself with Starbucks. :\ (Which admittedly become an expense, but there are other rewards that might work for you.)
Also, don't give up on cycling. I resisted bikes because of a terror of falling over -- I too have terrible coordination & balance. And then mr. epersonae (who's been an avid cyclist since he was a little kid) found the Electra Townie, which has a similar shape to the Boris, but is designed so you can easily put your feet down. Serious reduction in terror/tipping. That was 8 years ago, and now I ride this most of the time, including a 10 mile round trip commute. So not to say that it'll necessarily work for you, but don't lose hope completely. :)
FWIW, I find that the endorphin benefits of exercise don't kick in for me until I've done a ridiculous amount of exercise. (Like, seriously: half-hour bike ride, sorta-kinda pushing myself.) Which seems like a bummer when you're having trouble even getting started. HOWEVER: even getting in a leisurely walk around the block still helps, to get some fresh air and to get away from work or whatever. Also, YMMV.
posted by epersonae at 4:30 PM on April 2, 2012
Also, don't give up on cycling. I resisted bikes because of a terror of falling over -- I too have terrible coordination & balance. And then mr. epersonae (who's been an avid cyclist since he was a little kid) found the Electra Townie, which has a similar shape to the Boris, but is designed so you can easily put your feet down. Serious reduction in terror/tipping. That was 8 years ago, and now I ride this most of the time, including a 10 mile round trip commute. So not to say that it'll necessarily work for you, but don't lose hope completely. :)
FWIW, I find that the endorphin benefits of exercise don't kick in for me until I've done a ridiculous amount of exercise. (Like, seriously: half-hour bike ride, sorta-kinda pushing myself.) Which seems like a bummer when you're having trouble even getting started. HOWEVER: even getting in a leisurely walk around the block still helps, to get some fresh air and to get away from work or whatever. Also, YMMV.
posted by epersonae at 4:30 PM on April 2, 2012
Why not combine you passion for painting with your walking? Walk somewhere and sketch/paint it. The thing about walking, though, is that it takes a long time. But if you can take the time it is fantastic for enlivening your creative and observational powers.
posted by Barry B. Palindromer at 4:57 PM on April 2, 2012
posted by Barry B. Palindromer at 4:57 PM on April 2, 2012
Acheman, you wrote that you don't get much of a sense of accomplishment from exercise. You might consider tracking your exercise in a spreadsheet so that you can see the progress you're making; you could track time you spent doing something, miles, number of reps, etc. That way you could see the time/reps/whatever going up. For me, one big reason that I exercise is because my blood pressure tends to be high; I keep an eye on it and I can definitely see it go down (along with my pulse rate) when I exercise regularly. Another motivator for me is the fact that I sleep so much better when I exercise; you may have to wait to see other effects, but that one happens right away, at least for me.
I also found Health Month helpful in keeping going; there's something about having to report on what you did or didn't do that's very motivating.
posted by WorkingMyWayHome at 5:01 PM on April 2, 2012
I also found Health Month helpful in keeping going; there's something about having to report on what you did or didn't do that's very motivating.
posted by WorkingMyWayHome at 5:01 PM on April 2, 2012
So you like to paint. Walk to places with interesting things to paint, sketch, or draw.
posted by yohko at 5:09 PM on April 2, 2012
posted by yohko at 5:09 PM on April 2, 2012
Response by poster: You don't need antidepressants- just yet. Exercise IS an anti-depressant. The sun is also. They both affect the dopamine and seritonin systems in your brain that regulate mood.
Hahahahahahaha
For those who are worried about the 'depression problem', rest assured I am treating the fuck out of it. I had a bit of a relapse in December/January, but my GP moved me up to the highest dose of my tablets and now I am doing fine. I am also about halfway through the year's weekly psychotherapy the NHS gives you once you level up past the eight sessions of CBT they give you to start with. I have also taken two courses in Buddhist meditation for depression. I take Magnesium and Vitamin D tablets, I have transformed my sleeping environment to mitigate my insomnia, I eat oily fish several times a week and high levels of protein, I make my bed every morning because that makes me feel better, and I have supportive friends whom I have instructed in what to do if I get bad. Exercise is basically the only thing I am not doing right now.
I will come back and comment on people's specific suggestions after I have given them a try.
posted by Acheman at 4:15 AM on April 3, 2012 [1 favorite]
Hahahahahahaha
For those who are worried about the 'depression problem', rest assured I am treating the fuck out of it. I had a bit of a relapse in December/January, but my GP moved me up to the highest dose of my tablets and now I am doing fine. I am also about halfway through the year's weekly psychotherapy the NHS gives you once you level up past the eight sessions of CBT they give you to start with. I have also taken two courses in Buddhist meditation for depression. I take Magnesium and Vitamin D tablets, I have transformed my sleeping environment to mitigate my insomnia, I eat oily fish several times a week and high levels of protein, I make my bed every morning because that makes me feel better, and I have supportive friends whom I have instructed in what to do if I get bad. Exercise is basically the only thing I am not doing right now.
I will come back and comment on people's specific suggestions after I have given them a try.
posted by Acheman at 4:15 AM on April 3, 2012 [1 favorite]
You live in or near London? Walk to and climb every climbable monument and building in London. (If you're not actually in London, take the train in and then climb.) Keep a list of which ones you climb and how many stairs there are. Take pictures from the top. Write a blog if you're the blogging type.
I would start with a list like this and see which of them are open to the public. Have you climbed the 311 steps of the Monument or the 528 steps of St. Paul's? If you get your heart set on any that aren't normally open to the public, try talking to building management to see if they can make exceptions. And buildings sometimes have climbs for charity.
Also, you can walk down tube stations and back up.
posted by pracowity at 10:28 AM on April 3, 2012
I would start with a list like this and see which of them are open to the public. Have you climbed the 311 steps of the Monument or the 528 steps of St. Paul's? If you get your heart set on any that aren't normally open to the public, try talking to building management to see if they can make exceptions. And buildings sometimes have climbs for charity.
Also, you can walk down tube stations and back up.
posted by pracowity at 10:28 AM on April 3, 2012
Try getting a copy of The Biggest Loser Yoga. I bought it for $10 off Amazon. After trying it for the first time this morning, I would say that it's pretty enjoyable. You also don't even need any equipment (except a mat which even then you don't really need).
posted by livinglearning at 3:53 AM on April 4, 2012
posted by livinglearning at 3:53 AM on April 4, 2012
Vitamin D tablets
Good call on the vitamin d. Vitamin d is one of the most under-dosed vitamins, so I'm just wondering how much you take? If you live in a sunny place like I do and spend time outside everyday in shorts and a tshirt, you may not really need to supplement at all. If you live in London and don't get much sun 5,000 IU a day is usually good to maintain vitamin d. But be very careful if you are taking the pills AND getting outdoor exposure as there is such thing as too much. As a rule your body can't ever overdose on sunlight vitamin d (your body has a way to stop vitamin d production if you get enough), but you can take too many pills and or a combo of outdoor exposure and pills.
Good luck and get on that exercise regimin. It will help you sleep better, keep stress hormones down, and release those feel-good chemcials.
posted by eq21 at 5:50 PM on April 4, 2012
Good call on the vitamin d. Vitamin d is one of the most under-dosed vitamins, so I'm just wondering how much you take? If you live in a sunny place like I do and spend time outside everyday in shorts and a tshirt, you may not really need to supplement at all. If you live in London and don't get much sun 5,000 IU a day is usually good to maintain vitamin d. But be very careful if you are taking the pills AND getting outdoor exposure as there is such thing as too much. As a rule your body can't ever overdose on sunlight vitamin d (your body has a way to stop vitamin d production if you get enough), but you can take too many pills and or a combo of outdoor exposure and pills.
Good luck and get on that exercise regimin. It will help you sleep better, keep stress hormones down, and release those feel-good chemcials.
posted by eq21 at 5:50 PM on April 4, 2012
This thread is closed to new comments.
Do you like to go places? Try walking to some places you'd like to go. Walk further than you'd typically go. Explore, go get a cup of coffee somewhere beyond your usual stomping grounds. Physical activity need not feel awful, and in fact the key to doing it routinely is to eliminate the awfulness.
posted by killdevil at 8:58 AM on April 2, 2012 [8 favorites]