To feel like shit after exercise?

[Knucklehead101]

I fully admit that I am a fat lazy lump and I should get off my arse and do more. I've been out for a walk four times this week - nothing massive about two miles (although a bit hilly). It seems to be getting more difficult each time though and I'm enjoying it less and less. Does it ever get any easier? I absolutely couldn't even consider couch to 5k as I am struggling to even walk 5k at the moment! Do i give up now and resign myself to a life of fatness? Please dont say I've left it too late?!

Are you eating and drinking enough before you go for a walk? It is hard to start with, but take a day between walks and take it slow. Listen to your body, fuel it well and although it might not feel like progress day to day, in a few months you'll look back and be wow I've improved so much in the past few months. Also find something you enjoy, and don't discount couch to 5k, it really does start at a basic level and the way it builds up to running is effective.

Also, do you eat properly before? As a teen I used to crash diet and start exercising all at the same time and I think I didn’t have the energy reserves to actually enjoy exercising.

Might be tricky currently, but swimming places no pressure on joints, so could potentially be a good way of exercising without feeling as achey.

Maybe you need to try something different. I HATE running. Always feel awful afterwards but my hiit classes have me buzzing and feeling great!!

Things that got me going were, as a PP suggested, walking with a friend, and also having an aim. Walk (with a rucksack) to get milk, not from the nearest shop. I often get so engrossed in conversation with friends that I haven’t noticed we’re walking, and I don’t want to stop. When friends aren’t available, I go for having an aim, as I don’t enjoy walking aimlessly.

Thank you for all your lovely encouragement! My mental health has been pretty poor recently and even getting out of bed has been a struggle so maybe I'm being too hard on myself. I usually go with my teenage daughter who is brilliant company and I try and spot nice stuff when I'm out. I've just spent this afternoon hobbling about and I feel like an old lady! Maybe walking isn't my thing

Where are you hurting?

You may benefit from yoga or v weight s as well as walking

My hip is hurting a bit and my feet really. Just generally tired

I've only really started walking because it's free and I'm allowed to do it!

It will get easier. I remember the first time trying to run a mile some years ago and thinking I was going to die. I built up the distance very gradually and can now appily run10k plus.
Maybe take the walking distance back down to 1 mile and go a little bit further every time you go out?

I think that calling yourself a fat lazy lump can't be helping!

You're not any those things, really, are you? You're someone who has decided she wants to be stronger and fitter, and you're doing something about it, which is great. I bet your lovely daughter is really proud of you. Just keep going. And maybe to help with the stiffness you could find some encouraging youtube videos that you and your daughter could do together, that would get you moving a bit and help with your mental health. 'Yoga with Adriene' is brilliant.

Second Adrienne and you can search for things for your hip. Just don't expect perfection the first few times!

@Knucklehead101 I react badly to exercise- I injure myself and get terrible aches and pains. I have exercise avoidant fibromyalgia apparently.

What I can do, perfectly well, is Tai Chi. It builds strength and stamina but you can't really injure yourself. When I started I struggled to do the whole hour and had to do some of it seated. Now I do the hour, no problem, every day. I'm building up my walking now, too.

My TC teacher does it by zoom, and many of us have disabilities. It's really excellent.

It gets easier, but then you want to push yourself more. Take heart and keep going.

Stupid question, but are you drinking enough water or similar before and after?

OP exercise will feel crap if you are not eating/drinking well. Everything has to be in order.

Seconding yoga, although if you're really unfit (like I am) you might find yoga with Adrienne tough, even the beginners ones.

There's a series of 3 yoga videos I love by an American yoga studio it's gentle/moderate/strengthening yoga for bigger bodies. I find the gentle a little too gentle so prefer to do moderate most days.

I live with an industrial estate and a busy ring road practically next door so no where nice for me to walk and I just can't bring myself to get out there when it's all big grey buildings.
I do love Zumba, there's YouTube videos (Dovydas I think is the guy I used to enjoy) but you can make your own playlist and set it to run one after the other and make your own class

I decided to lose weight in the first lockdown. I've been a real stickler for the exercise thing. But I've never had an endorphin thing EVER. And I can now run up to 10 miles. Don't do it expecting endorphins! I do think I am a low responder when it comes to exercise though. I wasn't a complete couch potato before. But nothing like as active as I am now.

What it DOES do is give you headspace outside the house. Which is lovely. And I have lost 1.5 stone. Which is fab.

I know what you mean re endorphins OP. I often feel angry after exercise! I really hate it so much.
However I completed the couch to 5k app last year. I agree with PP that you don't need to be able to walk far to start it. The way I see it is I'm just going for a little walk and then every 2 mins you do 60 seconds running. I didn't even really run it was more of a slightly faster walk haha. It's a fantastic programme and I couldn't believe it when I completed it (although I've gone completely backwards since then!!) If you dont feel ready for that there is another app made by the same people called Active 10. You just download the app and it monitors your steps and encourages you to have 3 lots of 10 minute activity a day. It could be one half hour walk or 3 lots of 10. You can start with just one 10 minute walk if that's easier, and build yourself up .

I also agree with listening to music or a podcast when out for a walk. Or trying to spot things. I absolutely love counting all the cats I come across on my walks!

Keep going OP, be kind to yourself. You'll get there and that's coming from someone else who really really hates exercise!!

I've only had a running or swimming 'high' once or twice and I exercise all the time. However, my advice would be that Jan/Feb are for just keeping your toe in the exercise game, then goals should kick in from March when there's more feel good sunshine around. So why not focus on brisk walking or 'walking the distance of Hadrian' s wall' or something similar until then? Then do couch to 5k in the spring and when parkrun relaunches you will be all ready 🙂

Can you change your goal? You mention weight loss but a major plus you mention is the good company of your teenage daughter. Can that be the goal?

• I want to spend 30 minutes outdoors every day (or 3 times a week or whatever) with my daughter. Or
• I want to spot 3 squirrels this week. Or snowdrops or whatever.

I also wonder about your water intake and comfortable shoes.

Without a doubt, regular physical activity (and particularly outdoors) is enormously beneficial. Whether you lose weight or not doing it is not as important as getting your body used to moving.

Also really recommend some kind of weight bearing exercise if you have low strength. This can be really simple back and joint sage squats and lunges and such like. Hopefully help with pain over time. For me doing pilates alongside walking was the game changer for me.