Feel utterly terrible with lack of exercise

[ralphiebabs12]

Hi all, very long time lurker, but first time poster now.

I've been into exercise for a good few years, getting into home workouts even pre-pandemic. Over lockdown it's been a saving grace - I became unemployed due to COVID and consequently have a lot of time on my hands. Exercising, I've found, has been a great way to fill this.

My quads have experienced pains and strains for a number of years now - they have only gotten worse with exercise. I stretch adequately - maybe even unnecessary amounts sometimes - and I am fairly certain my form is correct when exercising. I also exercise for sensible amounts of times each day. One of my quads, however, I think has developed a proper injury. Stupidly, instead of resting, I switched to lighter exercises. Cue worse injury. I know, big mistake.

I know I need to rest. But it is the mental implications that worry me. Exercise makes me feel good and I feel horribly sluggish when I don't do it. It's certainly psychological, but I almost feel my tummy get bigger and my bum get smaller - my two insecurities - with every passing hour I do not exercise. I am going to search online for low impact exercises - often I cannot even go for a short walk.

Does anybody have any advice for the mental side of this. I know there's bigger issues in the world, this seems silly in comparison, but I am struggling and really starting to feel quite low.

Headphones on, gentle walking, building up to 10,000 steps. You'll feel incredible!

Swimming is also good for low impact exercise once the pools are open again.

Completely missed that bit about being able to walk much - sorry!! X

Agree
Start walking

Me too
Missed the bit about walking

Try pilates, it was invented so that injured soldiers could maintain their bodily fitness. Just don't push yourself so much that you injure yourself worse!

Pilates will help. You can often find virtual physio run pilates classes that are amazing - have a chat with your physio team at the hospital / GP to see if they’re suitable.

I know how you feel, as a runner I have had to not run for a couple of weeks due to having some stitches.

So I do yoga every day, 30 minutes of a Sarah Beth one I find on You Tube, there are millions, you can do a different one each day.

It isn't the same but it is as effective IMVHO and it will benefit you in all sorts of ways, it makes you strong and flexible. Try it.

You can also do arm weights, press ups etc.

Thank you. I love walking and do it when I can - which is not a lot at the moment!

Will have to try some pilates and yoga. I tried yoga a few years back and never got into it - maybe this will force me to change my mind!

Thanks for input

How about core and upper body exercises? If you google "seated weightlifting" you can find videos where the lower body isn't used at all.

My son broke his femur and we had to find ways to keep him active while in a hip spica (navel to ankle cast on one leg, navel to knee on the other. He did a lot of commando crawling, we had bungee cords he had to pull against the knob of a door or that we held for him as a game etc.

For the mental side I think the best thing is to try to do what you can and remember that you don't get fit in a day, so you won't become unfit in a day either - once you've rested your leg and properly had it seen to (and if it's so bad you struggle to walk, I would get yourself to a physio or a GP asap to have a look at that if you haven't already) then you will get fit again.

It will come back. Think about athletes that take time off with an injury and then come back and get to the top of their sport. You're not finished, you're just resting. for you though, it's tough! The main thing is to make sure you're not still eating for the amount of exercise you were doing before - then you'll stay in good shape for when you can gently start exercising again.

Thanks @Xiaoxiong, that does make me feel a bit better.

Going to have a browse later on today and see what yoga, pilates, core, and upper body exercises I can find.

Thank you

Things like pirates, seated weights and swimming are good.

But you need to address your relationship with your body. You know your body needs this rest so why does it matter if your bum gets smaller or your stomach bigger? You have caused harm to your body by not resting because you were concerned about your stomach.

Look at barre as well - I love the videos by Coach Kel on youtube. Some will be focused on lower body but just skip those moves for now!

Look at it this way, the healthiest thing you can do for your body right now is rest. The best thing for us isn't always exercise and vegetables

Yes you might become less fit for a bit, but there's always periods of your life where this will happen. If you don't rest properly you are going to cause more longterm harm and thats worse than some temporary weight gain/muscle loss

Hi @DIshedUp, thank you. I completely agree with what you're saying - and I understand it too. It feels better to hear it from someone else - it's going to sink in more than when I try and tell it to myself.