Exercise addiction

[sadsister23]

I have woken up to the fact that I am addicted to exercise. I was doing 15000 steps per day plus 60 mins of skipping/trampolining/dancing aerobics per day, I am now doing 15000 steps and 50 mins of skipping/trampolining/dancing/aerobics three times per week.

Despite reducing my exercise it feels as compulsive as ever. I am starting a new job in January where my days will be longer due to the commute and I am already stressing about how to fit in all the exercise I want (need) to do.

Part of me would love to just cut out the skipping/trampolining/dancing/aerobics altogether as then I wouldn't need to worry about fitting it in but then I also worry that i would feel stressed not doing anything that. If I could stop doing those exercises I think life would be a bit easier. It's easy enough to fit a couple of walks in a day at lunchtime and after work but I'm concerned that might not be enough for fitness.

What do you think? Any advice or tips?

It partly depends why you are doing the exercise. Is it because you love it or because you feel guilty?

You could look into trying to incorporate it into your commute. Park a distance away and walk / bike the rest.

I don't know why I do it - probably partly to control my weight (I used to have an eating disorder) but also because I feel so guilty if I don't do it...

There's some evidence that exercise has zero impact on weight loss. Read Burn by Herman pontzer.

It's still good for you and can really help your mood and sense of wellbeing.

It seems a normal amount to me, totally within the bounds of a non-sedentary lifestyle (the vast majority in this country have a sedentary lifestyle, maybe it seems excessive compared with your peers? 🤔).

I used to have an eating disorder

You still have It's a known feature of anorexia/bulimia but even harder to break out of, because (like being thin) you get praise for it but, unlike semi-starvation, people don't even realise it can be a problem.

You're absolutely right to identify that worrying about whether your new job will permit the desired amount of exercise is a sign of addiction. Well done - well done on cutting down, too, but you're still going at it pretty strong.

What and who helped you deal with the diet? Can you go back to that and retrace your steps?

@Aria999 do you think 1500 steps/2 hours walking is enough?

@waistchallenge I know it's not excessive but it is compulsive and that is my problem. The thought of me cutting out the exercise other than walking is making me anxious and tearful

@GarlicMaybeNot thank you for your kindness I had treatment for my eating disorder in 2015-2017 but was discharged when I reached a healthy weight. I still had loads of disordered behaviours which I have been addressing alone over the last year. The exercise one is so difficult though and I have no idea of whether cutting down on everything else but walking is good/healthy/reasonable. I have already gained 0.6kg after reducing from 60 mins a day every day to 50 mins 3 times a week but the weight gain may be a necessary evil if I am to stop feeling compelled to do it.

@sadsister23 I'm not an expert but nhs and cdc both suggest 150 minutes per week of moderate intensity exercise.

Personally I do 2 x 45 minutes martial arts classes a week and I walk up and down a lot of stairs. I feel fit and seldom have any problems with physical exertion.

@Aria999 what is considered 'moderate intensity exercise'? Would brisk walking count?

Looks like it: from NHS

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing. Examples of moderate intensity activities include: brisk walking.

You really need some sort of therapy. The way you are talking about exercise is similar to how someone with an eating disorder speaks about food and meals. Weight fluctuations are normal. You could have eaten something salty and are just retaining a little water. I consider myself very fit, I lift weights 3x week and run 3x week - I barely hit 6k steps/day on average (desk based job and I drive everywhere unfortunately). I haven’t weighed myself in 3 months. I exercise because I feel great doing it and afterwards - I feel myself getting stronger and fitter. If I miss a day I don’t stress about it because you don’t lose fitness that quickly. Your relationship with exercise does not sound joyful. Could you look at why this is in therapy?

@Earbuddy I would love to have a relationship with exercise like the one you describe. I thought my relationship with exercise was ok because I wasn't forcing myself to do things that I don't enjoy like I used to - I used to go running come rain, snow or shine and hated it - but I can see that where I am with it now is not healthy.

Unfortunately I can't afford therapy and I'm not eligible for treatment on the nhs because I'm at a healthy weight so I'm alone with this. I think I might have to stop all exercise other than walking for now because it has just become too compulsive - the stress I feel about possibly not being able to fit it in next year is causing so much anxiety so I really need to address it. Of course the thought of stopping is making me feel awful but maybe that's a sign that i need to do it...

That’s so hard for you, you really could do with some support. I think you have correctly identified what’s going on but you deserve some help dealing with it. You sound like a lovely person, try to be kind to yourself.

@Earbuddy thank you so much for your kindness, I really appreciate you taking the time to reply to me

Perhaps stop tracking the exercise and counting steps, then choose a couple of exercise/dance classes you truly enjoy?

I track my own, and I can get 5000 steps from just doing a half hour step class or pottering for a few hours. I exercise daily, different areas covered. Exercise is more important to me than steps, and this week, so far, I've done 314 minutes of vigorous exercises. I've had over 800 minutes before, but brisk walks, and elevated heart rate for other reasons, are counted. TLDR: stop counting and tracking.

Sorry @sadsister23 , I hadn't grasped your meaning until you clarified. It sounds challenging. I hope you get some support with it.

I suspect you need to throw away your step counter and scales. You're obsessing over numbers. I also agree that it sounds like you need professional support. Could you afford online therapy via an app for a month or two?

I recognise the obsessive, including getting stressed about not doing it. My solution is to really think hard and honestly each time why am I doing (or not doing) exercise, then thinking if those reasons are sensible and bring benefit to my life. E.g. bad reasons: my app is nagging me, I didn't do enough this week, I feel fat, work went wrong but I can be in control if I run, I want to post on social media, it's a bit cold (bad reason not to run), my favourite leggings are in the wash. Good reason: it's sunny, I'll enjoy it, I'll sleep better, I'll go with a friend, I've been indoors all day, the leaves are a nice colour, I want to wear my new leggings, I didn't sleep well so will only go round the block, my ankle hurts so I should sit on the sofa and eat chocolate. You have to be honest with yourself though, don't use the anorexia lies.

I know you hate running, and are clearly worried about your relationship with exercise so are probably secretive about it, but would a group sport be a better idea? It will give you social focus away from the numbers, time limited activity, role models for healthy sport relationship, and maybe more enjoyment and purpose.

@behindnight @StamppotAndGravy

Thank you both for your comments. I've stopped myself from exercising for now (currently on day 2) and my reaction to it is crazy - im crying and irritable which shows just how unhealthy my relationship with exercise is. I find myself telling myself stories like 'you're lazy', 'you're going to be so unfit', 'not exercising is unhealthy', 'everyone else is exercising apart from you' and the anorexia classic 'you're going to get fat'.I am still allowing myself to do brisk walking so it's not like I'm doing nothing but still...

I'm trying to ride the wave with these thoughts but my goodness it's hard! I think I probably need a reasonably long break from exercise before rebuilding by not tracking and perhaps doing a team sport.

I think it's so easy to have the mindset that exercise = feeling good, therefore more exercise = feeling better.

I've built my daily routine so I'm able to do something everyday (although I try to vary the intensity, I suspect my "active rest" day is probably a little too active). Even when I'm away, I'll pack my exercise gear and try and stick as closely to my plan as possible.

The prospect of starting my day without some sort of exercise is really hard for me. If I'm ever sick or injured I'll just "do what I can" or work the body parts that aren't hurting 😂.

Have a look at the book Train Happy by Tally Rye (she also has a podcast of the same name). It's all about intuitive movement (based on the principles of intuitive eating, but applied to exercise) and has some tips to try and build a healthier mindset towards it.

I'm a work in progress!

The important thing is that you've recognised it's an issue.