36/f here, and spent most of my life active and exercising. Until the last 3 years. I’ve been depressed, my panic disorder has been through the roof. Then my father and uncle passed away three months apart and I’ve as a result had health anxiety. I’d lost 80 pounds prior to this last 3 years of being sedentary, only gained about 30 back. I want to get back into a healthy and happy lifestyle, but don’t know where to start. I have a tendency to have an “all or nothing” personality. I worked out for first few times last week, all leading to massive headaches and a little dizziness. I probably overdid it. Can anyone give me a way to reintroduce slowly and ideas of how long it will take to get back to being able to lift and do cardio an hour a day? Pms are welcome, just need some insight and help. Thanks so much!
Comments
Get a smart watch and monitor heart rate especially during workouts. Use the watch readout to keep heart rate within target range.
Hydrate, especially before working out.
If you’re still feeling dizzy or unwell relating to workouts, check in with your doctor. Have you had a wellness exam in the past year?
Start where you are. Walking is great for your body and increasing your walking is a great way to get more active. When that feels comfortable, try adding a little cardio – 15 minutes three times a week. Maybe increase your sessions by five minutes every day ten days.
I’d also suggest adding some basic multijoint strength training. Eg squats, pushups, planks 2-3 times a week. I think you could start this any time. Do just ten reps a week and increase difficulty or reps slowly, eg go to 12 reps after ten days. Then 2 sets of 7 reps after another ten days.
It’s really easy to injure yourself doing too much too fast. Slow and steady is the way.
Maybe try something like couch to 5k as a way of slowly building up the habit of exercise again.
As someone who has mental health issues myself, I see my sobriety is so connected to my health, as well as exercising. As mentioned, getting a watch helps me see the data and motivate me. Finding good healthy meals is good if you eat seasonal, and farmers markets are coming up- if not seasonal produce. I try to lean into those small things to help motivate me. It’s a struggle- but you can do it.
If you have the funds, I would join a gym that has group classes. They help me with motivation and I’ve become friendly with the people that attend. Right now im taking a boxing fitness class and it leaves me drenched in sweat because of the cardio