How do you improve fitness if you feel like crap all the time?

[SkinPaperThin]

Just that really. I feel awful a lot of the time. Often ill, stressed, get migraines, infections. I think this is in part down to low iron and being unfit. I'm supplementing iron now so hopefully that will improve but I don't know how to improve my fitness when I'm always ill or run down. It seems like there's a never ending series of events that prevent me from exercising. I'm not overweight but my diet probably isn't as good as it could be. I am trying to be plant based but I think I end up missing out on stuff.
I am really unfit, despite not being overweight, people who are overweight often seem healthier than me!
I had physio recently for pelvic/groin pain and I did reasonably well with the exercises for a couple of months but since then I've not felt well enough to do them and I'm back to square one.
Does anyone have any advice on how to maintain fitness during times of frequent illness? Or do I just need to rest and get better before embarking on any exercise?

1. have very low expectations. If 5 minutss is more than you're doing right now than 5 minutes is fantastic. Consistency is key. No point in overdoing it so much that you exhaust or injure yourself.

2. don't do stuff that you know makes you worse/ do stuff that makes you feel better. Go to bed earlier, drink water, have non-caffeinated drinks, whatever. We all know we have triggers. Be honest with yourself and give you the best chance.

Start small and gentle. Walking or swimming tend to be good for most. I'd recommend yoga too, but that would need care for your pelvis. (Possibly the wide legs of breast stroke could be an issue).

I ended up near housebound with pelvic pain in two pregnancies and walked back to fitness again starting with 100m to the end of the road and back, and over the next few months added in other exercise and gradually built up my stamina and strength again.

For me I had to really rest first. I’ve been luck to have the school holidays off so have really made a point of letting my body recover and destressing. I’ve been able to take up swimming but I don’t go full on. I take my teen ds and sometime we just float around with the odd length thrown in.
I have always had to do long walks with the dog but even that was becoming a struggle. Feeling more able now though.
Worried about going back to work full time again next week that I’ll start feeling crap again though

I have a chronic pain condition which makes me exhausted and I have a toddler with additional needs... I definately get it!

For me... I go for at least a one hour walk a day and I do 3x dynamic pilates classes a week (enough to make me properly sweat). I have to have these scheduled in otherwise it won't happen. When I was asked to do 10 mins a day I found that hard but knowing I exercise mon, wed, fri is the only way for me.

Having this condition has also made me value my health far more and I want to do good by my body

Same problem OP, just is one thing after another! I find short 5min or 10 min youtube exercise videos (gentle stuff like Yoga w Adrienne) really good. Even just one is better than none. And then you can do a 2nd one at bedtime ( like ' unwind' yoga).

I'm a walker, get me outside & out of my own head. Only way to stay sane.

I'm worried that "Use it or Lose it". I guess that's what motivates me. I need to do as much as I dare. Or I'm afraid I'll lose ability.

if you aren't exercising... what do you do with the time instead? Facebook? MN? Watch TV?

I'd start with walking. Short walks if necessary. Listen to music or podcasts if that motivates you, or listen to the birds and the wind in the trees. Just put one foot in front of the other.

My therapist always says if you wait for motivation you’ll be waiting forever. I never used to exercise if I was on my period (I feel too rotten), or if I had a headache.. or if I thought I might be dehydrated.. or if it was too hot / cold. Or if I was tired. Or it the day ended in y. Basically I never exercised.

Now I do yoga every day. Because if I feel like shit I can (and do) stop. But just the action of starting means 9 out of 10 times I’ll do at least 30 mins. Make it a ritual. Do it at the same time every day.

Thanks for the encouragement everyone. I'm feeling too rough to start exercising today as all my glands are up and I ache all over (not covid thankfully) .

When I'm better I've got my 2 girls to look after and entertain so we get out a lot when I'm not ill. Albeit mostly just to the park and short walks. I found it easier to exercise when it's not the school holidays but I'm starting a new job soon that will take up a lot of my free time. I just hope my health doesn't compromise things. I was hoping to get fitter over the summer but I've had such a bad run of health that I've not managed to do it.

Walking sounds like a good start. And short YouTube videos. Hopefully I'll be able to make a start soon.

You probably feel low level unwell because you take little or no exercise.

Try adding 30 minutes of walking into your day. Ditch the car, get off the bus early, whatever.

What specifically is the “feeling rough”? Tired? Sore joints? Could you be dehydrated and/or not getting enough sleep? In addition to the anaemia ...

I remember being very weak after a very bad go with glandular fever. I could hardly walk after 3 weeks in and out of consciousness in bed. But gradually I built up, and it became even more important to exercise and get fit. I find I feel worse if I don’t exercise , than if I do.

You’ve got to just do it. Feeling tired won’t kill you.

Having just had an extended period of ill health, personally from your OP I would not place expectations on myself regarding exercise at this time.
One good piece of advice I had when I was so fatigued I could barely leave the house was to have a target of something that would bring you joy and happiness - perhaps driving to look at a beautiful view, or walking to a beauty spot and taking photos?
While the iron/ supplements do their work, reduce the expectations on yourself.
Focus on bringing happiness and joy to your life, which will hopefully bring you energy , and when you feel ready,
You can exercise.

@TiddleTaddleTat thank you, I've only just seen this but that is sound advice. I took some lovely photos yesterday as it happens. Getting out has been difficult to fit in around illness and work but I'm hoping things will improve soon. My partner needs to lose weight I need to build strength so we are going to try some pilates soon but I think just getting out in the fresh air is my priority at the moment.

@SkinPaperThin - walking is always good. Particularly if you wear wrist and ankle weights. You'll barely notice them after a while, but they'll increase your strength and fitness no end.

Secondly, find an online trainer with whom you feel comfortable. There are lots of very short videos on YouTube. Just do one a day. I almost guarantee that you feel energised rather than tired!

Me, I love Lucy! Lucy Wyndham Read that is... She has hundreds of videos that are not too challenging, like this one:

I take a Pilates for healthy backs class weekly. The instructor is excellent and I began to feel the physical difference within a fortnight. It's a very gentle class and we are encouraged to make the movements smaller if discomfort is felt. There are also mental health benefits - I am doing something, I am practicing some self-care.
My balance has i proved considerably as has the stiffness in my hip area. I've discovered I do have abdominal muscles under the 2st of fat, and feel I can do more towards losing the fat.

Get outside and walk. It will make you feel better. If I don't walk before work I'm much more lethargic and achy

Leslie Sansone has some great walk at home videos for free on Youtube. I would put them on the laptop and then put something else on TV to distract my brain and march away.

Thanks all. Me and dp hiked 4 miles on Tuesday morning (unintentionally - got slightly lost) so that's a start. Tired and achy as hell the day after though. Need to keep it up but take it slower. I think I always seem to overdo it to begin with and then suffer afterwards. We will go on a shorter walk next time!