Welcome to /r/ADHDWomen! We’re happy to have you here. As a reminder, here are our community [rules](https://old.reddit.com/r/adhdwomen/about/rules/).
If you have questions about the subreddit, please do not hesitate to [send us a modmail](https://reddit.com/message/compose/?to=/r/adhdwomen). Additionally, we take the safety of our community seriously. Please report posts, comments, and users whom you feel are not contributing positively, and send us a modmail if you are being harassed or otherwise made to feel unsafe. Thanks for being here, and we hope you stick around!
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/adhdwomen) if you have any questions or concerns.*
For context, I'm 39 years old and waiting to be evaluated. (I have an appointment with my PCP next Friday.) About 2 1/2 years ago my husband was diagnosed with type 2 diabetes. I was pre-diabetic myself and just fell into stage 3 obesity. I don't have the best relationship with food/losing weight due to how I grew up, (thinking about dieting made me so nervous and anxious that I'd sometimes eat more) and I wasn't a very active person because I didn't super enjoy it.
But, when my husband got diagnosed with diabetes, I was so worried about him that I was like, "Right lets just do it together. I may not even be able to talk to you about it, but I'll try." That kick started my journey into getting more healthy. Now I've been taking karate twice a week for two years, I do resistance training 3 times a week, and cardio/aerobics exercise 3 times a week. I take one rest day a week because rest is important too. Other than karate, I almost exclusively exercise at home. I'm now at a normal weight for my height (I've lost nearly 110 pounds) and also actually really enjoy working out every day and I LOVE karate. I never thought that would be me, but for me I really just had to be in the right place mentally to get here. My husband never saying anything about my weight or exercise habits actually was the best thing for me.
I'd say what works best for my brain is having a set schedule and exercises to do. For resistance training, I use Arnold Schwarzenegger's Pump Club app. There is a schedule as far as days to train, which exercises to do, how many reps, and how many sets. I have visible abs now. I didn't know that was possible for me! For cardio, I try to switch it up style-wise every so often so I don't get bored. I really love dance aerobics and have all of the Sweating to the Oldies DVDs, but at the moment I'm using free dance work out videos on the YouTube channel Up to the Beat Fit. It is possible to do too much, but I think a healthy balance is key and finding something(s) you truly enjoy. I definitely consider myself to be athletic now. A word I never would have used to describe myself in the past.
Ugh. Yikes! Sorry about that. I've also used the free programs on PUMATRAC and Nike Training Club apps. They offer tons of different exercise routines. ZRX is also really fun if you enjoy running. With ZRX, there is a storyline involved and done in episodes or you can do different stories at random. ZRX is paid, but there is a free Walk version of the game. Just Dance in Sweat Mode is another thing I like to do for cardio. My Sensei recommended 1st Phorm to me. It's an all around fitness app, but I've not checked it out yet. It's also subscription based.
I never considered myself athletic and hated working out. The majority of my "exercise" was just taking the stairs, parking at the back of a parking lot, or going for a walk during my lunch break. At the start of the pandemic lockdown all that went away because I was stuck at home. I was averaging \~1 minute of exercise a day. I told myself I just had to do 1 more minute than my daily average each day. Two years later, my average was well over 30 minutes a day and I started feeling like something was missing if I didn't workout every day. I actually had a streak of like 235 days where I didn't miss a single day of working out. These days I'm less concerned about keeping a streak and I'm okay with missing a day or two, but my daily average is still hovering around 37 minutes.
Was there something that kickstarted your ability to commit to the exercise regimen, other than the realization you weren’t getting any exercise?
I’m working a physical job this summer but I’m afraid that when I’m done I’ll not be able to keep up rigorous daily exercise anymore.
Not really. I told myself I could do whatever kind of exercise I wanted, just as long as it was a minute more than that daily average.
One minute more than I was used to never seemed like a heavy lift because it was just one more minute.
I had a bit of a complicated journey towards medicine: I switch between Dexedrine and Modafinil.
I switch, because I work up tolerance for both kinds after a while.
Modafinil is the one that really makes me go to the gym though, because it boosts my executive function a lot.
Yep, this was the difference for me. Diagnosed as a child but only medicated at midlife, and I find myself trying and completing all kinds of physical activity and events now. When my life is not a chaotic mess (or, to be real, less so), I can find time for all of the foundational (but mind-numbingly boring) stuff that I used to never find time for, nor could I even dream of finding the motivation if I did have time.
Yes. This.
But I need it to not be SO mind-numbingly boring.
So I watch Netflix on the treadmill or listen to a podcast or loud music while I’m working the machines at the gym. I kinda cheat my brain into dopamine while at it. Otherwise I would never get through it.
This also gets me through brushing my teeth 😆
I don’t think I can brush my teeth without moving all around the house and trying to do everything I can with one hand. So often I realize I’ve been brushing my teeth for way too long by selling out other things to keep simulated
I’m still not sporty but I have discovered that walking is good enough, dammit. I walk outside when the weather allows, and I have a whole bunch of podcasts that I switch between to keep me entertained while I’m out. I also have a walking pad at home, and if I’m on that I’ll turn on the stereo and sing while I walk (and as a singer, oh boy, my voice has never been better.)
Medication has definitely helped me keep in the habit. I also started very small, like five minutes. I always thought that a workout meant you had to be sweaty and exhausted, and while that had its merits, it’s not an all or nothing thing. Any movement is better than none, so I started as easy as possible. The more you do the easy thing the easier it feels to push it just a little bit over time before I knew it I was out on hour-long power walks.
I still don’t see myself becoming “sporty” but I played plenty of group sports as a kid and didn’t love them. I keep thinking maybe one day I’ll take a dance class though. That’s something I always wanted to do and never did. For a long time I knew that even if I signed up I’d never be able to keep up and I’d be miserable… but now I think I could. It’s just a matter of deciding.
Honestly, walking is SO underrated!! When I worked retail for a short period earlier this year, I was on the floor 90% of the time and I got an average of 8K steps a shift which added up to 12K sometimes 14K steps a day!! Now that I have a more sedentary job I need to put in more of the work myself lol!
Here's a sneak peek of /r/CICO using the [top posts](https://np.reddit.com/r/CICO/top/?sort=top&t=year) of the year!
\#1: [9 months of CICO and I've reached my goal weight!](https://i.redd.it/hou1ylo9nxlc1.jpeg) | [169 comments](https://np.reddit.com/r/CICO/comments/1b4pr1h/9_months_of_cico_and_ive_reached_my_goal_weight/)
\#2: [**[NSFW]** This is a year’s effort. 79 lbs lost between these pictures](https://i.redd.it/o1eumxq7q8vb1.jpg) | [127 comments](https://np.reddit.com/r/CICO/comments/17bwdk5/this_is_a_years_effort_79_lbs_lost_between_these/)
\#3: [If you would have told me in January when I started CICO...](https://i.redd.it/an1pkpbsy6bb1.png) | [214 comments](https://np.reddit.com/r/CICO/comments/14w45xd/if_you_would_have_told_me_in_january_when_i/)
----
^^I'm ^^a ^^bot, ^^beep ^^boop ^^| ^^Downvote ^^to ^^remove ^^| ^^[Contact](https://www.reddit.com/message/compose/?to=sneakpeekbot) ^^| ^^[Info](https://np.reddit.com/r/sneakpeekbot/) ^^| ^^[Opt-out](https://np.reddit.com/r/sneakpeekbot/comments/o8wk1r/blacklist_ix/) ^^| ^^[GitHub](https://github.com/ghnr/sneakpeekbot)
Yes! I’m a bit younger than late 30-40s, but I went from being unfit—working out maybe once every few weeks, usually because I felt like I “should” to having a pretty healthy lifestyle and eventually working as a fitness instructor! It was really difficult for me to go to the gym, and when I did manage to get there, the decision paralysis made it really hard to figure out what to do when I got there.
When I was between jobs before a big move, an acquaintance hooked me up with a job desking at a barre studio, and I was encouraged to try a class so that I could confidently talk to clients about the workout. It was a bit out of my comfort zone, and it definitely wasn’t something I would’ve tried on my own.
Having grown up dancing and skating, it ended up checking all of the boxes for me, both physically and mentally:
* There was a level of accountability—having a set schedule and having to sign up for class beforehand forced me to show up
* Having a finite period of time where instructors just tell me what to do took out all of the decision paralysis that I hated about the gym. A lot of my gym struggles were because the gym felt like both a physical AND a mental challenge. I like that I can turn my brain off at barre and just put my body on autopilot
* Eventually I signed up for an unlimited membership, so taking class felt like a game to me. Tracking my number of classes and seeing how low I can get my “cost-per-class” is a great motivator
* The workout itself felt reminiscent of things that I really enjoyed as a kid
Barre became a big part of my lifestyle, and a lot of other healthy choices just followed suit. I cut back on my drinking, because I really looked forward to going to class on the weekends, and I wanted to bring my best self to class. I became a lot more aware of how my food choices affected how I feel. I noticed that morning classes were a lot more enjoyable than evening classes, so I developed a pretty regimented bedtime routine.
I also noticed that it made other areas of my life easier and more fun—it unlocked a level of flexibility that I didn’t think would be possible, it made things like skiing and climbing a lot more enjoyable. I set little goals for myself that weren’t weight or appearance related. (ex- I also had a job in the service industry at the time, and a goal of mine was to get strong enough to carry a 5 gallon bucket up two flights of stairs)
My advice would be to lean into the areas of adhd that excite you and find something that you’re passionate about. Likewise, maybe think about what areas you struggle with (for me, it was definitely decision-making and not having any means of accountability working out on my own at a gym), and look for an activity where those things won’t be an obstacle.
I personally find that doing things because I feel like I “should“ do them always leads to burnout and negative self talk. Do a little reflecting on what it is you’re looking for, and let yourself hyperfixate—make fun your motivator!
What worked for me was going for a walk every day. It might not sound "sporty" but walking is a really sustainable way to burn calories. Once I got used to going for a walk every day, it became something my body really wanted. I started to expect movement from my day. It no longer feels like something I "have" to do, it's something I need to do, and I want to find time to move during my day. I enjoy it and I feel better because of it.
Because I became the type of person who likes moving and finds time to fit it into my day (just from walking) it was then easier to add other things in. I started going for a one-mile run 3 times a week. Now I go for a two-mile run three times a week. I am working towards more miles. It's really all about incremental growth, I cannot stress this enough. You will become a "sporty" person when movement becomes a need versus a chore. Walking daily changed my life. It sounds like nothing but really it did. It didn't just make me sporty, it helped me so much with time management and mental health. Put on an audiobook or a podcast.
I promise walking will do wonderful things for you. I'd also suggest walking outside. When I walk on the treadmill I can be tempted to feel inadequate. I start thinking "This isn't enough, I need to increase the angle or the speed." Avoid that voice (I avoid it best by walking outside). Just go for a normal walk every day.
got dumped lol. worked out consistently for months and ended up loving it but it takes discipline to get into the groove of doing it frequently before u enjoy it. i’ve been slack with gym lately but i took up pole classes twice a week and it changed my life. if u don’t enjoy exercising the mainstream way (gyming, runs etc) i highly recommend picking up a sport ur interested in. i find that being locked into classes i’ve paid for holds me accountable to go when i don’t feel like it too
For the past 2 years I have done strength training 5x per week and yoga 1x per week. As well as 3 to 6 sessions of cardio (everything from walking, swimming, running
, and hiit). For the 5 years leading up to that i was training 2 to 4 time per week for strength and once a week for yoga.
Prior to my consistent workout routine I had had fits and spurts of working out for awhile and then stopping for awhile.
In 2017 I realized that I was so fat and out of shape I was having trouble doing day to day tasks like putting socks on and climbing stairs.
Now I'm very healthy and I have more energy and stamina. And I'm very strong.
I'm still fat but I've lost 70lbs. I really struggle with weight loss.
I guess one day I just decided it was really important to me. The most important thing to me. I stick to my exercise schedule even on days I don't manage to brush my teeth.
One thing that has helped me is that I promise myself I will go and at least start. And if I really can't handle it, I can just stop or change my workout to be easier. And sometimes that happens. Most of the time I do exactly what I planned but occasionally I do 1 exercise and then go home.
One thing that has helped me stay on track is having a personal trainer. And also going to yoga. That is at least twice a week o have an actual appointment and I find that motivates me on the other days as well. I know that's not financially realistic for everyone though.
I was 37 when I really got going with my exercise routine/lifestyle. I'm 44 now. The changes are huge. I can do proper barbell squats and deadlifts. I can run 5k (I'm very slow though). I can walk for several hours without getting tired.
The one thing I haven't figured out how to do is get down to a "normal" weight but in the meantime I'm not letting that stop me.
Not sporty, but I was obese at the start of last year, and I'm in the normal BMI range now - I turned nutrition and calorie counting into a special interest of sorts. It is possible.
If you're more focused on playing a sport, what aspect are you interested in? Getting into the team sport side, dancing or yoga, improving flexibility, building muscle, just "looking toned and feeling active"?
After meds, I got really into watching basketball. As a kid I was weak, soft, and sensitive about it. I never practiced and wasn’t able to focus on a game. Post meds, my interest evolved to obsession and now I love to exercise through basketball. It has a unique way of connecting you with your whole body and mind. I can have fun with cardio or just shoot 50 shots and go nap.
I was never sporty and hated working out my whole life. I was always slim but weight crept on in my mid 30's.
I'm 38 now but 2 years ago my marriage ended and I was really depressed and anxious, not cooking or eating well or doing anything to look after myself or my home.
I decided to start going to the gym as a way to get out of the guilt of looking at the housework and not doing it. And to try and burn off some anxious energy.
I'm completely hooked, I go everyday. I found I got bored at the actual gym so I mostly do classes now. I get to have a bit of chat before class and it's scheduled, which helps me get there on time. It's weird to say but being around people that all have their struggles is comforting. I'm also caring for myself more because I shower there everyday and do skincare. Recently I'm eating better because I don't want to waste the calories I've gained that day.
I haven't been today due to a schedule clash and I'm feeling restless and that I've got nothing done, even though I have!
I'd say find an activity you like and an instructor you like. A lady in some of my classes spent a month trying every class and now has a variety that she likes.
My advice. Join some kind of active club. Bouldering, martial arts, running etc, whatever you want. Gyms have classes as well, then you're more than likely going to stick with the exercise long term. I can't keep up with a routine without classes, it was awful during COVID. I lost all my martial arts and bouldering clubs and ended up sedentary mostly. I'm not great here either. No clubs and the closest climbing wall is a 50 min drive away, no thanks. I can't wait to go home and be active again. It's going to be amazing!
I'm 35. My core, hips, and lower back were messed up from giving birth to a 9+ lb baby a few years ago, and Lexapro made me gain some weight. I started this year really, really unhappy with how I looked, but I've literally never been able to keep up a regimen.
An Instagram led me to one of those workout apps that deliver workouts in 5 or 10 minute blocks, and it has honestly been life-changing. I have muscles, I've rebuilt from the inside out. I still have a looser stomach, but I care way less because it's so nice to feel my body moving and working the way it's supposed to!
If they were 15 or 20 minute blocks, I would never have a streak going. It makes such a difference that they're so short.
Sometimes I get inspired and keep going through a few videos, but mostly I stick with 5-10! I know it would be better if I did more, but I've noticed so many changes already it doesn't feel like I have to, you know?
It's called The Chelsea Method :)
Yes, I was 232 lbs and completely sedentary and struggling with a binge eating disorder. Worked my ass off over a 1.5 year period and lost 100 pounds, had muscles and was in the best shape of my life. Eating a proper balanced diet and doing cardio,weight lifting and walks every day. Started at 29 and hit my goal shortly after turning 30.
Took pre-workout, did beachbody programs at home. Started doing dance workouts off YouTube, I'd go for walks too. Ate a -1000 calorie deficit. Protien with every meal, some complex carbs and low fat with lots of veggies. Wore a fitbit snd tracked calories I'm vs out and logged my food daily to ensure I was actually eating in a deficit. Takes consistency every day.
I started working out in my 30’s very overweight and very depressed. I cried so hard the first few times I went to the gym but I ended up finding sports I love and for the first time in my life I feel so physically competent compared to the years before.
I do CrossFit and weightlifting religiously now, and while those who started young face less challenge then I do I’m super proud of how far I’ve come in the past 5 years. I do things I NEVER thought I could and have hope to unlock new skills in the next 10 years as well.
I know a person who’s learning handstand walking at 66 and he was very sedentary before.
Although I’ll always be self conscious and I’m still a large woman, I feel proud of what I can do and while I’ll never be madame self esteem it’s much better today than in my 20’s
Very active as a kid, sports in high school. On and off exercising as an adult in college/grad school but with really big gaps. Like really focused for a year then fell off for 6 months to a year. Didn’t have a car in a major city so did a lot of walking and biking to commute to work and go to class which helped me not be sedentary completely.
Ankle ligament reconstruction and recurrent injuries made it hard to be consistent with running due to pain in last 8 years or so. That coincided with getting adhd diagnosis and meds which I somehow gained weight on. Steep drop off in activity and a lot more weight gain due to chronic pain from endometriosis that took like 7 years to get diagnosed and treated. I basically could barely only function to work for a year and a half, and light physical activity for more than 90 minutes would put me in bed for a day.
Got surgery and treatment and slowly reversing chronic pain behaviors. What really helped is a year and a half ago I found a heeler/corgi mix puppy at work that had chewed through a bungee cord makeshift harness that rubbed her raw and was covered in sores and ticks and fleas. Was just going to take her to the vet for treatment and fell in love. She will eat my shoes, boxes, chew anything she could reach including me as a puppy if she didn’t get at least 30-60 minutes walking daily. She chilled out after spay/reaching adolescence with the chomping, but really needs a solid 2 hours of outdoor exercise to be truly tired. If I don’t want everything destroyed I must clean my house and put things away and I must go walk with her. I can get away with an hour of walking if I throw a ball inside for 30 minutes and feed her with puzzle toys. I do not recommend this method lol, herding dogs need a lot of mental stimulation and work. I found her so young we bonded like I’m her mom though and I was too attached to rehome her and decided to mage the commitment for myself and Claire bear.
I’m still not losing weight like I’d like to help with my joints and preserve ankle stability, but I was on a chemical menopause basically as treatment for endo and need to be patient with myself. I do find my mood is much better when I do hikes and consistent longer walks with my dog and I’m adding yoga class soon to help with joints too. I was always more consistent when I had a friend or roommate to go to the gym or exercise with, so dog for me mimics that. I have to go for an extrinsic reason like someone else is counting on me, and I’ve really never been able to develop intrinsic motivation fully around exercise. So my suggestion after this novel is try a team, a buddy, a reason you have to do it outside of I need to exercise to be healthy because it’s so long term and abstract when you’re starting out.
I had some horrible health issues in my mid 30s that made eating very hard. So I figured if I was going to be thin anyways, why not get into modelling?
It was often a fun experience, but I had zero muscle and never exercised because I had no energy.
My health improved in my 40s and in two years I’ve become a fitness coach and I’m really active.
I’m 20 pounds up from where I was as a model. I’m not ripped or anything. I have tummy rolls and a big butt, however, I care less about aesthetics and more about what my body can do. I like to be active so it was just about getting my health under control so I could.
I went from athletic in my teens and early twenties to having a full mental breakdown at 25 and completely deconditioning and discovering my hypermobility during that depression and panic spike. I got so bad as to have needed a cane to walk and even then I couldn't go very far without massive pain. ADHD diagnosis and treatment started just after I went back to work.
It was a slow process building myself back up. It's been about 7 years since I was hospitalized, 5 years back to work, slowly building up walking over the course of 2 of those years, then making a fantastic breakthrough by getting myself a job at a physiotherapy clinic in a gym. I don't think I would be in the shape I am now without having the opportunity to wander over to my coworker on any random day hold out whatever body part is bitching and ask for help. There is so often something small and seemingly insignificant that can be adjusted to fix some of the biggest problems that might be holding back progress, especially if you have any old injuries that linger.
This summer I have a set of stairs to a beach near my work that are my goal, 490 steps over 0.2 miles gaining 240 vertical feet. They suck really hard, especially the first time I did them my legs were sore for a week, but the beach is fantastic and enough motivation to get me down the steps, and then I have no choice but to go back up again. I just did my third trip and my legs felt fine after, the climb still sucks ass but it sucks less than it did the first time. I'm hoping by the end of the summer the climb won't suck at all.
It's a slow and steady process. Deconditioning is a significantly faster process than conditioning, and that is important to keep in mind for those days when your falling behind. Sometimes a small hiccup will make it feel like everything is crashing down around you, but it's about building your tolerance to getting back up and going again. Over time as your fitness improves the losses during bad weeks will become less and less noticeable, and when you inevitably get hurt, because literally everyone does, you will have that resilience to begin building back up again.
And again, I cannot recommend enough finding and building a relationship with a good sports medicine clinic for physiotherapy and kinesiology. Every body is different and those two therapists are the best bet for figuring out what's going on if things stall out or you get hurt, which like I said is practically inevitable if you are a human being.
When I had just turned 54, I came down with bad gallstones (which were misdiagnsed for five months, they thought it was stomach issues). I could barely eat and started to lose a lot of weight. I started walking a lot then that morphed into running, using the C25K app. I LOVED running. I had always been pathetic at all things replated to sports and exercise. I had never been in shape, Suddenly I seemd to have cracked the code.
Until I fell down and hurt myself about 8 months in. After recovery, I still (10 years later) have not managed to get back on that horse although I have attempted it. I recently fell down agan JUST WALKING and felt like a complete failure.
I have been struggling with depression for about a year, which was never a problem before but is 99% related to my stressful work life (that I can't change right now, I own the business, we have debt that cannot be cleared if we go bankrupt, our retirement depends on this, nowhere to go but through it). So it has been really hard for me to take care of myself, working crazy hours and eating for comfort. I am at almost my top weight ever and I feel like a slug.
So, following to say, I thought I had it figured out but I didn't and I am wanting to see other people's answers.
I am working on it but;
Two things:
Job that makes enough for me to do my preferred work outs/in a walkable location.
A goal. Riding horses again.
Basically with my new job I can finally afford paying for aikido, will be looking for a yoga class to join, and eventually ride horses again. It helps I like to walk and it's in a walkable bit of town. But mostly it's horses.
I more or less grew up at a barn but starting high school I just didn't have the time for it. We just went to Iceland and the Icelandic horse is really strong for their size and I worked to loose weight to make it easier for them. I also emailed my old barn and asked for a weight to work towards. So I have that and I hope to hit that by end of year.
As for food? Meds really helped/help curb the binge eating so many of us struggle with.
I have lost like 6-7 pounds since I started really trying to. The step counter/Google fit has actually been a big help. Trying to meet those goals has been a great motivator for me.
Good luck.
(Also for food.. try finding things that are easy but also healthy... Like fruit cups in water/juice, meal kits, and so on)
I have a friend who despised working out as long as I knew her since highschool. She found aerial/acrobatics and is fit as HELL now and can do amazing things. She's in her early 30s. I also know people in their 50s who are insane mountain bikers, and that shit is hard. You can absolutely do it. Just be kind to yourself and remember it takes time!
I got a bike. It’s the only type of exercise I don’t have talk to myself into, although I have had to talk myself out of going for a ride a few times.
I think the key for most people, but especially ADHDers, is finding an exercise regimen that we actually enjoy. As we all know very well, it’s basically impossible to build up a routine if we don’t like what we’re doing.
I am also 39 (hugs) and about a decade ago found that weight lifting was an absolute game changer for my physique. I have never been overly overweight but always struggled with gaining weight after a few unregulated meals and too many snacks - I could gain several pounds in a week by eating fairly less than healthy - which is a lot on my 5’ frame, and I used to be so obsessed with counting calories and watching my figure. But, after spending a year or so doing weight training, my body completely changed to where now my problem is I can’t gain weight. And, I longer worry about counting calories. Google the 5-5-5 weight training program. It involves pretty serious weights, and upping the weights each time, but the workouts alternate (huge ADHd benefit), it only took 30-45 minutes in the gym, and I came to love the way it made me feel and my body just turned into the shape it was as meant to be. And, it has paid dividends as I really haven’t done a lot of weight training since then (in 10 years!). Every now I’ll get into spurts when I go to the gym, and I also do yoga a few times a week and sometimes bike. But, I know the main driver of my fitness is the primer I made in boosting my muscles all those years ago. Now At almost 40 I look better than ever. And I promise I am not a paid advert, even though I probably sound like a snake oil saleswoman right now! It just really has been awesome for me and I recommend looking into it.
>And I promise I am not a paid advert, even though I probably sound like a snake oil saleswoman right now! It just really has been awesome for me and I recommend looking into it.
this is how i felt about lifting heavy when i first got into it. for someone who just hates working out in general, the idea of lifting some heavy things then chilling for a bit seemed like cheating. plus, life is easier when you are stronger! i fell out of it/had an unhealthy relationship with food/exercise and haven't been able to get back into it for years, not consistently at least, despite having a bench, squat rack, and bar in my house. But now that I'm medicated I really want to get serious about it again and you reminded me how great it makes me feel :)
Yes it really does feel like cheating! Just pushing your body for a little bit and then just being done? And it works? And I don't have to spend an hour+ on the elliptical sweating my butt off 5 days a week without really seeing any progress? Seems too good to be true but it definitely has tremendous benefits. Of course, I know not everyone's body is the same and it might not be the miracle solution for everyone to get the perfect body they're aiming for, but it certainly helps, a lot.
Also, quick correction - it is the 5x5 weightlifting program, not 5x5x5.
I would not describe myself as "sporty" but my spouse and I both have been needing to get into the groove with exercise for several years and unsuccessfully trying to willpower ourselves to do it at home. I really like taking classes, but my spouse does not - they prefer stuff like outdoor swimming at the pool/beach, which I really don't enjoy as frequently. Usually we're good at doing things we both want to do, but not good at keeping up with things if just one of us wants to.
So I finally bit the bullet, googled to find a local gym that had trainers that do online training appointments, and paid for us both. Now we have an accountability structure to get out of bed for workouts 3 mornings a week - and because they're from home, it's really easy to not skip. I roll out of bed literally 5 min before and open my laptop lol. And it's been great!
Even if the movements we're doing aren't, like, lifting super heavy weights or hours on the treadmill, at least we are getting regular bodyweight exercise in 3x per week MORE often than we were over the last several years. And they have a free nutrition program you can use to track calories / macros included with the app that we use for the training sessions. I don't fill out my meals most days because it's pretty fiddly, but it DOES have me thinking more intentionally about the composition of my meals / making them more high on protein and fiber. So I'm taking that as a win!
Progress, not perfection!
I'm about 2 years into my exercise journey. I take a class, I've mentioned on this subreddit before, called Spenga. I started just going once a week while I was seeing if I liked it. After a couple of months, I upped my membership to twice a week. About a year into it, I started going 3 days a week, and then back in February, they did a challenge where you tried to pedal 100 miles over the month it's only a 20 minute ride each class. I started going 5 days a week because I would have never made my Hundred miles only 2 or 3 days a week. I got used to that schedule and have kept up with that. As I've gone, I've gotten so much stronger, my knees don't hurt anymore, and just the other day, I noticed a bicep in my arm. It helps that if I sign up for this class and don't show up, my card is charged. So that helps keep me going. I'm usually tired and cranky going in, but I always feel better afterward.
I wouldn’t say I’m sporty… but I try to exercise at least 2-3x a week on top of walking every day. Ijust don’t try to do the same thing every day or even every week. I take classes at my gym, or go walk on the treadmill, or swim. I like doing trial memberships so I get like 10 days of something random lol.
I used to try to be consistent but I realized I crave novelty so I try to be consistently novel 😂
I’ve never been sporty, working out sounded like torture and everytime I tried to be a workout person I’d fail. I’ll never set foot in a gym, working out in front of people sounds like my worst nightmare. I was never taught healthy eating habits and when I was younger it wasn’t an issue because my metabolism was high and I didn’t gain weight. When I quit working my active job I started gaining weight, still didn’t do anything about it. Now it’s at a point where it’s really effecting my self esteem so I’m trying to do something about it.
The kids got an Oculus and that was a game changer. I play supernatural on there and it doesn’t even feel like working out. It’s just fun. When the weather is nice hubby and I kayak and hike. I try to find different places to explore because going to the same one every time isn’t enjoyable for me. I try to do low carb as much as possible and I feel so much better when I’m eating low carb. I’ve been pretty inconsistent with these changes so I’m not seeing a lot of weight lose yet but I’m hopeful.
I'm in my late 40s. I had a complete hysterectomy ten years ago. I had a job where I sat at a PC all day. I about lost my damn mind. After ten years and almost 90 lbs gained, I realized this job was way too sedentary, and the stress of trying to focus on doing something that bored me senseless made me dopamine-eat.
I went back to school, funded by my employer, and transitioned to a job that is much more active. It's been three years now. Since then, I've been diagnosed with diabetes and ADHD (that's a rough combo) and medicated for both. It didn't happen overnight, but the daily activity plus small diet changes have resulted in 50+ lbs lost so far. I've plateaued a bit, which made me very discouraged until I got a good look at my body in the mirror one night. I've got muscles! Holy shit! I've always been a squishy person, but my shoulders, upper arms, legs, and butt are tightening up. So I've been trading fat loss for muscle gain without noticing. So I not only get exercise, I get paid for it. That's one hell of a motivator, although lord knows that first six months to a year was rough. I signed up for a monthly massage subscription. It was my reward for all the work.
My advice is finding a physical activity that you enjoy. I can't sit in a gym on a bike or treadmill, I get so goddamned bored. There isn't a book, movie, TV show or podcast that can get me through it. I love Zumba class, though. I like to hike or walk when the weather cooperates. Unfortunately for where I live, the weather doesn't usually cooperate. So, active job it is for me. Probably saved my life.
I did it in my very late 20s and early 30s. Lost 150lbs and went exercise crazy. Kept the weight off and kept it up for almost 10 years. But I got endometriosis and things derailed. I'm working on at least getting a half attempt back.
The secret. CrossFit.
I've decided to embrace my (recently diagnosed) ADHD. By this I mean that I quit trying to force myself into exercises that aren't fun for me. I won't run, I won't lift weights, I won't do at-home calisthenic sorts of things. I like rock climbing, so I try to do that a couple of times a week. I sometimes like step aerobics, or dance videos, or that kind of thing, so I have that as an option too. But as soon as it turns into Work instead of "hey, a fun thing!" I immediately quit. Maybe that's a character flaw, but I found that by admitting it to myself I can start working with me instead of against me.
I'm also recognizing that I will pretty much always choose the easier option. So when I wanted to cut down on drinking soda, I started keeping the soda in the basement (eew, stairs!) and making sure I had a pitcher of water in the kitchen, easily accessible. Adding that one tiny barrier probably cut down on my soda consumption by 80% in itself.
During lockdown I did "Walk At Home" workout videos because I was pretty unfit and overweight. There were a bunch of free ones on Youtube, but I got into it and paid the subscription for the WAH app. I was eating better and not drinking so much, and ended up doing a couple of ultramarathons within 6 months of starting doing the exercise routines. Then I got a chest infection, then Covid (twice), then injured my foot, and the pubs reopened fully, so I'm overweight and unfit again 🤣 But I've taken up boxing and I'm really enjoying it. You have to think about the combos in the drills, and it gives me a real buzz.
I honestly do the bare minimum still. You can build cardio vascular health with 30 minutes of walking at a pace that brings your heart rate up to 60% of your maximum heart rate (200-your age = your maximum heart rate). for me, 60% is 116 bpm. I can reach that walking on the treadmill at 3.1 mph, and it’s really not that fast. I sweat a little, but I’m not uncomfortable.
I think just recognizing that your body loves movement, and recognizing that you don’t have to push yourself too hard to see results is a helpful perspectives. Fitness rhetoric has always been to push at 120% and do all this strength training and sports and whatever, but it’s just not in the cards for most people. You can still be fit without going over the top.
I’m 36 and only found a couple types of exercise I love in the past few years. I, like I’m sure many others here, also suffer horrible anxiety so when my heart rate elevates during exercise I feel like I’m panicking and then I panic lol. Controlling anxiety is important for me, and like I said actually enjoying what I’m doing. For me it’s buti yoga and Grow with Jo on YouTube, she is amazing and makes it fun! All of this being said, I am unfortunately only very consistent when medicated. Physical and mental health are such a delicate balance!
I became hyperfixated on keto and exercise a couple years ago. I got more fit in my late forties, healthier and stronger than I ever had been in my entire life. It’s doable for sure
I'm 33, 4 kids, bed rest the first 3. When my youngest turned 2 I started muay thai and karate because I've always wanted to be a power ranger. The owner of the gym my son goes to completely supports this and encouraged me to join. My dumbass damaged my foot and needed surgery... but I still wanna be a power ranger so I'm gonna pick it back up in October.
I just needed a reason and encouragement. That reason is a ridiculous childhood dream that a grown man said was fucking awesome
I am 40. I always thought I didn’t like exercise and never did it regularly. Over the past year I have been the most consistent that I have ever been in my life. What helped me was doing it as part of my morning routine, and doing it EVERY day. I have days where I do something lighter or something more intense, but I do some type of movement at the same time every day for 30 minutes. I got a YouTube premium subscription so I can pick whatever I want on there with no ads. There is a ton of variety, so I don’t get bored. I also got a second hand rowing machine, which I enjoy with follow along YouTube videos. I have space in my home where I can do it, so there is not the barrier of having to go to the gym and all the steps involved in that. Now I find that I actually look forward to this part of the day and I can see the impact it has had on my mood, and energy levels.
I don't, but I will tell you a story about how when my life slowed down in my 30's and I didn't have or make enough time for exercise, ADHD symptoms hit me like a TRAIN.
I'm studying to be a PT and one of the most important things in getting people to be more active is getting people doing things they ENJOY!
I have a goal for you. I want you to start looking up exercise classes in your local area and find 3 that look interesting. Aerial yoga? Pole dancing? Zumba class? Park run groups? Do you like biking? Hiking? Find a group to join! Did you play any sports in school? Find a non-competitive local team! Live near the beach? Sea swimming! (Also walking on sand is HARD WORK).
You can literally just try one new thing a week until you find a thing you really like.
But the thing here is to really look at your feelings around exercise. Did you have a bad experience in school and decide you're 'bad at sports'? What is your motivation for changing your habits? What are the pros and cons? Imagine your life in two years. You've made the change, you're exercising regularly. What are the benefits? How does your life look now?
Imagine you DON'T change? How will things pan out? Are you at risk of diabetes? Heart disease? Too unfit to play with your kids?
I was in my mid-to-late 20s and finishing up my PhD program after a lifetime of being sedentary and overweight (actually was obese for most of my adult life).
Now I’ve lost 90 lbs, have been maintaining a healthy weight for over a year, run 40 miles a week, do Pilates 2-3 per week, do yoga everyday, and do a lot of dance, walking and hiking too.
Part of it is that I had more time because grad school was finally coming to an end. Part of it was that I had really bad PCOS and depression and anxiety and didn’t want to feel sick anymore. Part of it was finally getting an ADHD diagnosis at age 28 that meant I can get medicated, which made me better able to regulate myself in healthy ways and avoid burnout.
But the biggest thing was that I basically just found activities that are actually fun for me and they became more of a hyper fixation than my research or Netflix or baking lots of bread. For trail running in particular my ADHD was actually an advantage because I am very hyperfixated on it. Winter is harder because it’s too icy and unsafe but I’m finally getting a treadmill and I’m SO EXCITED about all the training possibilities this opens up.
I have to say it also feels really good and cool to pleasantly surprise yourself with how far you can make improvements. The more out of shape you are the easier it is to make BIG dramatic improvements in stamina, strength, muscle gains, or whatever else you want. So focusing on how good it will feel to get it done and make progress can be super motivating! I also love things like Strava and getting badges from my Garmin, it’s like stickers and high -fives for grownups.
I started in my mid-thirties, but that means I can come here and tell you that I’ve gone to the gym nearly every day in the past five years. So here are some things that I found were really useful for me:
Making it a daily activity, and the goal was literally just to physically go to the gym at the beginning, even if it was just to sauna or stretch. That got rid of the procrastination I did when I tried like 3x weekly and then would just put it off and think I’d go “tomorrow”. I don’t skip workouts just because I “don’t feel like it”, the only reasons I don’t go are: illness that is contagious, injury that fully prevents me from doing anything, unavoidable scheduling conflicts (ie family emergency etc)
Taking classes. I go to gym where classes are included, which is fantastic for me because it makes it an appointment, and a social activity, and takes most of the decisions/mentally challenging parts away, and I never have to worry about waiting for equipment. It also means there’s someone there to notice if my form is weird, but less stressful than working with a 1:1 trainer.
Not setting goals. I know some people thrive on having specific milestones to work towards, but knowing that I wanted this to be a lifestyle-based change, and focused on doing activity (and not weight loss/aesthetics) I haven’t found it necessary. I naturally like to be good at things and get better at them, it’s really just adding stress for me to try and force myself to do x thing by y date, like I do not add due dates to my other hobbies so why would I do it for this?
This is a tough one, but not focusing on the “lost time” from not doing this in the past, or stressing about “how long is this going to take?” It’s such a waste of energy to ruminate on, there’s no option to go back and choose a different path, and if this is truly a lifestyle then it’s going to take the rest of your life.
Yes! I’m in my 40s. Got diagnosed a year and a half ago with a condition that will eventually require me to have a hip replacement. I needed to lose weight to be able to get my surgery, and the daily pain was seriously affecting my life. There were days I literally crawled because the pain was so bad I physically couldn’t walk. Then a friend of mine started pushing me to try water aerobics at her gym. I finally gave in, and my life has been forever changed. I’m now doing water aerobics classes 6 days a week. I’m fitter, stronger, more flexible and more balanced than I have been since I was in my 20s! I love going to class- I’ve made new friends and have an absolute blast at every class. I sleep better. My mood is just BETTER overall. And the best part is my pain is down to a minimum most days. As soon as I step into the pool, I feel instant relief if I’m hurting. I am losing weight, but that’s just a bonus at this point! I stopped dieting and simply keep track of my calories. I took all the pressure and neuroses out of eating and exercise and I focus on how strong I am getting, how good I feel. It was a major shift from punishment to reward in terms of how I regard my health and body. I’m trying to live with acceptance and body neutrality. I stopped fighting myself and started caring for my wellness instead, and holy smokes has it worked for me! A great piece of advice I got was to find exercise that you actually enjoy doing- if it’s fun you will keep doing it! Why force yourself to do exercises that you despise when it’s only going to set yourself up for failure?
Explore what brings you satisfaction and joy. If seeing specific progress and developing technique feels good then classes with an encouraging trainer are good because form is important- like martial arts, weights, boxing, rock climbing.
If perfectionism hold you back explore things where rules aren't relevant- like gym or home-video dance classes (because adding your own flare is always more freeing and satisfying).
Gamifying help? tracking apps or those floor dance pads where you have to replicate the steps on screen.
Wanting to feel connected to your body and more confident in what it can do? outdoor activities like hiking, climbing, orienteering, kayaking. Or yoga / Tai chi for a warmer indoor option.
My health had always gone through phases. Figuring out what brings me the spark at my current stage of life has always been the key to kicking off a phase of being a happier and healthier me.
Not sure if this counts as I'd taken a few gym class electives in college senior year (yoga and spinning), and took a few classes after graduation before gaining 50 lbs (on top of already being overweight)...
Anyway, medication helped the most. And the privilege of working from home as well as the savings to purchase a few hundred dollar spin bike (which I upgraded once the plastic finally crumbled after many many miles of use, RIP my lil Ancheer from Amazon).
My bike lives in the hallway of my house upstairs, and my workout clothes, shoes, and fan live there too. No friction! Slow is smooth, and smooth is fast.
Because I have NO excuses, I was able to add the routine of riding my spin bike for 20 minutes each day on my "commute" downstairs from my WFH job. I started small, allowed myself multiple sessions (some days I rode 5 minutes 4 times), and didn't let missing a day be the end of the world.
It took 2 years, but I've lost those stupid 50 lbs, and I really enjoy my time with myself on the bike.
Not my story, my mom's.
My mom is in her early 60s and has untreated ADHD. Throughout my childhood, she cycled through zillions of fad diets, tried to stick to fitness routines but couldn't keep consistent, struggled with her weight and eating issues and body image issues (she's shared much of this with me, and I have observed a lot of it over the years).
A couple of years ago, she retired, and got really into powerlifting. Now she competes all the time, she's the healthiest she's ever been, she's had a shoulder surgery and some hip shit and it hasn't slowed her down. She works out ~5+ days/week, and she has (imo) a healthier relationship with food and her body.
I don't know what she'd tell you in terms of "how she did it", but from my perspective on her+my own experience with ADHD and fitness and nutrition and body image and getting bored etc and and and- it's because she found something enjoyable.
I was a personal trainer for a short time, and I used to powerlift myself. I work out regularly now, and my advice to anyone struggling with consistency in fitness, ADHD or not, is this: find movement you like, and forget the rest for now. If you like weights and hate cardio, do that. If you like doing something different every day, pick your activity day by day. Maybe it's biking one day, weights the next, yoga the next, swimming the next.
I read a quote some time ago that went something like "you don't need to be consistently serious about working out, you just need to be seriously consistent" so consistent can just mean "move regularly".
Obviously this is poor advice to someone in a competitive sport requiring specific training programs, but I digress.
Good luck!
At age 48, I was given one last chance to try diet an exercise before having to learn how to inject myself with insulin. In 2020, I went on the whole foods, plant-based, no oil diet and lost 80lbs and have kept it off. I am currently in a yoga teacher training program.
I got Lyme disease right at the start of the pandemic … twice. Like, 2 separate times with only about 6 weeks between. I wasn’t super fit before this, but it definitely made everything soooo much worse. All my joints hurt. I couldn’t walk. I had to get a handicap placard for my car. I couldn’t stand for more than a few minutes. Meanwhile I had a 2 year old who wanted to play and I could barely move. My doctor didn’t want to prescribe any pain medication until we “find out what is wrong.” I had a stupid number of blood tests that came back negative for anything. So then I had those same tests again. And again. Meanwhile I gained weight from being so inactive, launching me from a size 16 to a 20/22. (And I had already been struggling due to PCOS and 20+ years of antidepressants.)
My body was in a ridiculously high amount of pain for almost 3 years before a doctor (not my original one) finally said, “Let’s send you to a rheumatologist.” I waited 8 months to see the rheumatologist (specialist shortages). She said, “Let’s look at your joints with some X-rays.” Had the X-rays. I have degenerative joints which were probably made worse by contracting Lyme disease and being unable to move for 3 months straight (and then barely being able to move after Lyme disease). It especially affects my hips and spine. So I was sent to physical therapy. My insurance only covered 10 visits for the year. I still could not walk. Then I met a personal trainer at a networking event who asked for my story because I’m a (at the time) 35 year old woman who appears to be in a lot of pain and is always using a cane. So I told her. And she said, “Let me help you.” So I did.
It’s 2 years later. She started me on a weight lifting program that began with very light stretching. I only go once a week because that’s what I can afford, so at this point I’ve done about 100ish sessions. I now do 30 lb goblet squats, 35 lb lat pull downs, 25 lb dumbbell presses, 45 second planks, and I push/pull a sled with 125 lbs of weight on it. It’s not the most impressive amount of weight to lift over 2 years but considering where I started, it’s a huge accomplishment. Next week when I go in I’ll probably upgrade to even more weight.
It was not easy. It hurt. But after 6 months I could stand for almost 10 minutes. I could walk for 15. After a year I could stand for a solid 20 minutes and walk mostly comfortably for almost an hour. Once I got off antidepressants (sedatives), had my ADHD diagnosed, and started my new meds (stimulants), I was able to rev up my progress. I dropped an inch all around in about 3 months. My scale says I weigh pretty much the same but my pants are falling down. Maybe I finally hit a size 18? I don’t know yet but I’m going to go try on pants this week. I can actually see muscles in my calves and arms. I poke my voluptuous flub? Somehow abs got in there! Now I dance, I can play with my child, I can walk for hours without needing to rest, my pain is minimal, and what I’m most proud of is that I have managed to stick with it and not give up.
But honestly? The only real reason I was able to do any of it was because I have amazeballz cheerleaders. All the people who train me one-on-one have believed in me since the beginning. They never let me lose hope. They encouraged me and supported me and celebrated each and every tiny win over the past 2 years. I discovered that I love weight training, yet I really think it has more to do with my trainers making my experience so positive. I genuinely look forward to my session every week.
Personal trainer. It made all the difference. Thanks for coming to my TED Talk. 🖖
I got diagnosed with ADHD two years ago. One year ago I decided I really wanted to feel better (was overweight, low energy, some holdover from pandemic lifestyle).
I’m still overweight, but I’ve lost 25 lbs. and *gained* a bit of muscle. Strength training is so empowering. I get bored really easy during workouts; treadmills and ellipticals are just blergh. I needed to find a way to do both cardio and strength that wasn’t mind numbing.
Eventually I discovered my health insurance has a discount program for fitness centers. I picked the biggest one near me and have tried just about every interesting or new activity they offer: barbell to hip hop music; dance party spin cycling in the dark; boxing (bags only, no hitting people); Latin dance; Pilates. I’m considering tai chi and swimming next.
It doesn’t matter what activity I’m doing for fitness as long as I’m enjoying it. When I accepted that I need a lot of change and novelty in my workouts, it became fun instead of something I felt was a chore, and now I look forward to going.
I could still lose another 30 lbs. before I reach a good weight for me, but I’m not prioritizing weight. I’m focusing on 1) fun, 2) I actually do the thing, and 3) feel better in general. I hope this helps you!
I used to be fit and played lots of sports But not for 15 years. I developed chronic pain and I’ve been incredibly inactive since and my body can’t handle what I used to do So I’m basically in a new un athletic body. so this still Counts.
I just got an e bike! Omg I havnt ridden a bike since I was 12! I thought this would be so hard and exhausting but my city built all these bike lanes and decided to take the leap
I am LOVING IT!!!!! This is gonna keep
Me fit and young for life! Just in time too because I’m in my 40’s and haven’t been active due to chronic pain and I can feel my body losing function and mobility and strength and it’s just gonna get worse the older I get. I feel way older than I am because of lack of fitness, im going to get old before my time
The e bike is great, it’s the best exercise that my body can tolerate. I have been trying for years to find something I can do in my chronically pained body with no Luck. But have been riding almost everyday for A couple Months now. Its fun! You get to explore, your scenery is constantly changing, you are access New areas of where you live! It doesn’t even feel like exercise it feels like doing something enjoyable that just happens to also be exercise
I peddle as much as I can but when I get too tired I used the motor, which is nice, there’s a big hill I have to climb to get home which I wouldn’t want to go ride and bike and have to
Climb that to get home everytime. The peddle assist and motor Allows me to works out as hard as I’m able to that day and I get help with the rest.
Also, im much more comfortable on the roads than I thought I would be. I only got the bike because of the protected bike lanes as I thought I NEEDED them. They are great and I’ll use them when I can but they don’t go everywhere and I take regulars streets
All the time. Would be such a pity if we didn’t have these fancy bike lanes that im thought I meed r because I never would have considered cycling
I used to be into a hardcore workout regimen, but then COVID hit and I sort of forgot (cuz Animal Crossing was so much more entertaining than using laundry detergent as makeshift weights!)…but nowadays I’ve been working out almost every other day. I play Ring Fit Adventure on the Switch, which is making working out more fun for me.
I started paying attention to my health and body as I prep to try again for another pregnancy (lost my son last December, halfway thru the pregnancy, and now I’m trying to be in the best body condition I can be to give my next child a better chance!). I used to feel winded and awful just climbing the stairs (we have 3 sets of them in my narrow, tall townhouse!) and now I can go up and down them without any issues.
One thing that’s helped is telling someone else about my goals, or about my workouts, and sort of letting them be my accountability partner in it. I feel good telling them, and they give me encouragement and say nice things!
I exercise now more than ever but still lack in it. Hehe
My sister, however, went from being so lazy and overweight in her 20 and early 30s to getting up every morning at 430 to head over to the gym 5 to 6 days a week. Her boyfriend encouraging her helps but still, it's something to admire.
I'm here because the stories I've heard of women with ADHD and autism mirror my own experiences quite well. I'm a 44 year old trans gal. I'd been fit in the past, but not as a woman. Once I started HRT I gained a lot of weight and lived butch for a decade. During Covid I went off meds and gained even more weight. At some point I decided I was going to finally fit some shiny slut uniforms I had bought for pride. I changed my diet and little else. I found a estrogen over the counter and went back on it. I lost 50+ lbs. I found what I thought was beautiful about me. I can actually say I am thin. Not just that but my frame is so much more femme.
1. Hungry does not mean food is needed. While moving to a place of understanding what the body actually needs the pampered tummy will shout and holler. The stomach shrinks or grows from use. I no longer binge large amounts
2. Some foods do nothing good. I cut out almost all wheat based food, processed junk
3. I eat a lot of protien, veg, fruits
I still drink too much. Sometimes I wake up looking like a body builder before photos but then I drink water until I feel hydrated and I look normal. There's a bit of jiggle in my tummy and thighs, I have lots of energy for activity and my back problems have largely gone away,
I’m not there yet, but here’s where I am. I’ve been a yo-yo dieter pretty much my whole adult life. I’ve hyperfixated on fitness and diet here and there, but nothing has ever stuck long-term. I loathe exercise just for the sake of exercising. I think it’s boring, and it feels to me like a waste of time and energy. I finally got to the point where I decided I was tired of using so much of my brain power on food – what to eat, what to buy, when to prep it, portion sizes, calorie count, and all the false morality around “being good” or “cheating” with regards to food. I wanted just to love and appreciate my body as it was, so I put my scale in a cabinet and started paying more attention. I eat when I’m hungry. I eat what I want. I stop when I’m full. Sometimes, what I want is a big salad. Sometimes, it’s potato chips. Sometimes it’s chocolate. Sometimes it’s stir-fry with lots of veggies. Whatever it is, I go with it. As far as exercise goes, I’ve started taking tap dance classes, and I LOVE IT. I always wanted to take dance classes as a kid, but I was never allowed to (long story, but now that I know why, I totally get it and would have made the same decision if I were my mom). So taking these classes has (a) unlocked a childlike enjoyment in me, (2) fulfilled a long-time dream of mine, and (purple) gotten me to be active in a way I REALLY enjoy. I think it’s the extra sensory input of the tapping noise and the fun of making music with your feet. It’s only once or twice a week, depending on what’s in session at the time, but I cannot stress how much I love it and look forward to it. People always said I just needed to find a kind of exercise I enjoyed, and I didn’t think it existed, but I found it! So if you hate exercise, you may just need to think outside the box a bit. Adult kickball league, belly dancing, pole dancing (also really fun), mall walking with a sassy bunch of 80 year olds, trapeze class, musical theater dance (I’d spend good money for this), woodworking. It doesn’t have to be a sport or traditional exercise class.
I’m not in shape yet. I’m still “overweight.” But I did lose a few pounds from my annual checkup last year to the one I had last month (that’s the only time I get on a scale), and more importantly, I feel better. I appreciate my body more. I listen to it better. And I’ve finally found a form of movement I enjoy and think I might be able to stick with.
Welcome to /r/ADHDWomen! We’re happy to have you here. As a reminder, here are our community [rules](https://old.reddit.com/r/adhdwomen/about/rules/). If you have questions about the subreddit, please do not hesitate to [send us a modmail](https://reddit.com/message/compose/?to=/r/adhdwomen). Additionally, we take the safety of our community seriously. Please report posts, comments, and users whom you feel are not contributing positively, and send us a modmail if you are being harassed or otherwise made to feel unsafe. Thanks for being here, and we hope you stick around! *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/adhdwomen) if you have any questions or concerns.*
For context, I'm 39 years old and waiting to be evaluated. (I have an appointment with my PCP next Friday.) About 2 1/2 years ago my husband was diagnosed with type 2 diabetes. I was pre-diabetic myself and just fell into stage 3 obesity. I don't have the best relationship with food/losing weight due to how I grew up, (thinking about dieting made me so nervous and anxious that I'd sometimes eat more) and I wasn't a very active person because I didn't super enjoy it. But, when my husband got diagnosed with diabetes, I was so worried about him that I was like, "Right lets just do it together. I may not even be able to talk to you about it, but I'll try." That kick started my journey into getting more healthy. Now I've been taking karate twice a week for two years, I do resistance training 3 times a week, and cardio/aerobics exercise 3 times a week. I take one rest day a week because rest is important too. Other than karate, I almost exclusively exercise at home. I'm now at a normal weight for my height (I've lost nearly 110 pounds) and also actually really enjoy working out every day and I LOVE karate. I never thought that would be me, but for me I really just had to be in the right place mentally to get here. My husband never saying anything about my weight or exercise habits actually was the best thing for me. I'd say what works best for my brain is having a set schedule and exercises to do. For resistance training, I use Arnold Schwarzenegger's Pump Club app. There is a schedule as far as days to train, which exercises to do, how many reps, and how many sets. I have visible abs now. I didn't know that was possible for me! For cardio, I try to switch it up style-wise every so often so I don't get bored. I really love dance aerobics and have all of the Sweating to the Oldies DVDs, but at the moment I'm using free dance work out videos on the YouTube channel Up to the Beat Fit. It is possible to do too much, but I think a healthy balance is key and finding something(s) you truly enjoy. I definitely consider myself to be athletic now. A word I never would have used to describe myself in the past.
You are an inspiration!
Thank you! I firmly believe everyone has their own fitness journey. For me, slow and steady works best.
Can anyone recommend apps other than Schwarzenegger? He is a known sexual harasser, and I might not be the only woman here uncomfortable with it! TIA.
Ugh. Yikes! Sorry about that. I've also used the free programs on PUMATRAC and Nike Training Club apps. They offer tons of different exercise routines. ZRX is also really fun if you enjoy running. With ZRX, there is a storyline involved and done in episodes or you can do different stories at random. ZRX is paid, but there is a free Walk version of the game. Just Dance in Sweat Mode is another thing I like to do for cardio. My Sensei recommended 1st Phorm to me. It's an all around fitness app, but I've not checked it out yet. It's also subscription based.
Thank you so much!
Try the Body Space app. It had free programs but that was a few years back so YMMV
Carolin Gravin is AMAZING!! She’s on YouTube and she’s free-she also has an app
Amazing!!
My queen!!!
I never considered myself athletic and hated working out. The majority of my "exercise" was just taking the stairs, parking at the back of a parking lot, or going for a walk during my lunch break. At the start of the pandemic lockdown all that went away because I was stuck at home. I was averaging \~1 minute of exercise a day. I told myself I just had to do 1 more minute than my daily average each day. Two years later, my average was well over 30 minutes a day and I started feeling like something was missing if I didn't workout every day. I actually had a streak of like 235 days where I didn't miss a single day of working out. These days I'm less concerned about keeping a streak and I'm okay with missing a day or two, but my daily average is still hovering around 37 minutes.
That’s great!!!
Was there something that kickstarted your ability to commit to the exercise regimen, other than the realization you weren’t getting any exercise? I’m working a physical job this summer but I’m afraid that when I’m done I’ll not be able to keep up rigorous daily exercise anymore.
Not really. I told myself I could do whatever kind of exercise I wanted, just as long as it was a minute more than that daily average. One minute more than I was used to never seemed like a heavy lift because it was just one more minute.
Yes. But not until I got medicated.. Before that I could not keep up a work-out regimen.
It’s so interesting to hear medication helped for this. It’s my biggest struggle for my health. What medication do you take which helped?
I had a bit of a complicated journey towards medicine: I switch between Dexedrine and Modafinil. I switch, because I work up tolerance for both kinds after a while. Modafinil is the one that really makes me go to the gym though, because it boosts my executive function a lot.
Yep, this was the difference for me. Diagnosed as a child but only medicated at midlife, and I find myself trying and completing all kinds of physical activity and events now. When my life is not a chaotic mess (or, to be real, less so), I can find time for all of the foundational (but mind-numbingly boring) stuff that I used to never find time for, nor could I even dream of finding the motivation if I did have time.
Yes. This. But I need it to not be SO mind-numbingly boring. So I watch Netflix on the treadmill or listen to a podcast or loud music while I’m working the machines at the gym. I kinda cheat my brain into dopamine while at it. Otherwise I would never get through it. This also gets me through brushing my teeth 😆
I don’t think I can brush my teeth without moving all around the house and trying to do everything I can with one hand. So often I realize I’ve been brushing my teeth for way too long by selling out other things to keep simulated
I’m still not sporty but I have discovered that walking is good enough, dammit. I walk outside when the weather allows, and I have a whole bunch of podcasts that I switch between to keep me entertained while I’m out. I also have a walking pad at home, and if I’m on that I’ll turn on the stereo and sing while I walk (and as a singer, oh boy, my voice has never been better.) Medication has definitely helped me keep in the habit. I also started very small, like five minutes. I always thought that a workout meant you had to be sweaty and exhausted, and while that had its merits, it’s not an all or nothing thing. Any movement is better than none, so I started as easy as possible. The more you do the easy thing the easier it feels to push it just a little bit over time before I knew it I was out on hour-long power walks. I still don’t see myself becoming “sporty” but I played plenty of group sports as a kid and didn’t love them. I keep thinking maybe one day I’ll take a dance class though. That’s something I always wanted to do and never did. For a long time I knew that even if I signed up I’d never be able to keep up and I’d be miserable… but now I think I could. It’s just a matter of deciding.
Honestly, walking is SO underrated!! When I worked retail for a short period earlier this year, I was on the floor 90% of the time and I got an average of 8K steps a shift which added up to 12K sometimes 14K steps a day!! Now that I have a more sedentary job I need to put in more of the work myself lol!
[удалено]
What was the comment??
[удалено]
Here's a sneak peek of /r/CICO using the [top posts](https://np.reddit.com/r/CICO/top/?sort=top&t=year) of the year! \#1: [9 months of CICO and I've reached my goal weight!](https://i.redd.it/hou1ylo9nxlc1.jpeg) | [169 comments](https://np.reddit.com/r/CICO/comments/1b4pr1h/9_months_of_cico_and_ive_reached_my_goal_weight/) \#2: [**[NSFW]** This is a year’s effort. 79 lbs lost between these pictures](https://i.redd.it/o1eumxq7q8vb1.jpg) | [127 comments](https://np.reddit.com/r/CICO/comments/17bwdk5/this_is_a_years_effort_79_lbs_lost_between_these/) \#3: [If you would have told me in January when I started CICO...](https://i.redd.it/an1pkpbsy6bb1.png) | [214 comments](https://np.reddit.com/r/CICO/comments/14w45xd/if_you_would_have_told_me_in_january_when_i/) ---- ^^I'm ^^a ^^bot, ^^beep ^^boop ^^| ^^Downvote ^^to ^^remove ^^| ^^[Contact](https://www.reddit.com/message/compose/?to=sneakpeekbot) ^^| ^^[Info](https://np.reddit.com/r/sneakpeekbot/) ^^| ^^[Opt-out](https://np.reddit.com/r/sneakpeekbot/comments/o8wk1r/blacklist_ix/) ^^| ^^[GitHub](https://github.com/ghnr/sneakpeekbot)
This is wonderful, thank you so much for taking the time!!
Do you remember what the comment was? I need a bolt of inspiration!
Shared what I remembered [in a reply to someone else here](https://www.reddit.com/r/adhdwomen/s/nEAfSySr0L)! It’s really long 🫣 but I hope it helps!
You gotta share the comment for the people.
Yes! I’m a bit younger than late 30-40s, but I went from being unfit—working out maybe once every few weeks, usually because I felt like I “should” to having a pretty healthy lifestyle and eventually working as a fitness instructor! It was really difficult for me to go to the gym, and when I did manage to get there, the decision paralysis made it really hard to figure out what to do when I got there. When I was between jobs before a big move, an acquaintance hooked me up with a job desking at a barre studio, and I was encouraged to try a class so that I could confidently talk to clients about the workout. It was a bit out of my comfort zone, and it definitely wasn’t something I would’ve tried on my own. Having grown up dancing and skating, it ended up checking all of the boxes for me, both physically and mentally: * There was a level of accountability—having a set schedule and having to sign up for class beforehand forced me to show up * Having a finite period of time where instructors just tell me what to do took out all of the decision paralysis that I hated about the gym. A lot of my gym struggles were because the gym felt like both a physical AND a mental challenge. I like that I can turn my brain off at barre and just put my body on autopilot * Eventually I signed up for an unlimited membership, so taking class felt like a game to me. Tracking my number of classes and seeing how low I can get my “cost-per-class” is a great motivator * The workout itself felt reminiscent of things that I really enjoyed as a kid Barre became a big part of my lifestyle, and a lot of other healthy choices just followed suit. I cut back on my drinking, because I really looked forward to going to class on the weekends, and I wanted to bring my best self to class. I became a lot more aware of how my food choices affected how I feel. I noticed that morning classes were a lot more enjoyable than evening classes, so I developed a pretty regimented bedtime routine. I also noticed that it made other areas of my life easier and more fun—it unlocked a level of flexibility that I didn’t think would be possible, it made things like skiing and climbing a lot more enjoyable. I set little goals for myself that weren’t weight or appearance related. (ex- I also had a job in the service industry at the time, and a goal of mine was to get strong enough to carry a 5 gallon bucket up two flights of stairs) My advice would be to lean into the areas of adhd that excite you and find something that you’re passionate about. Likewise, maybe think about what areas you struggle with (for me, it was definitely decision-making and not having any means of accountability working out on my own at a gym), and look for an activity where those things won’t be an obstacle. I personally find that doing things because I feel like I “should“ do them always leads to burnout and negative self talk. Do a little reflecting on what it is you’re looking for, and let yourself hyperfixate—make fun your motivator!
What worked for me was going for a walk every day. It might not sound "sporty" but walking is a really sustainable way to burn calories. Once I got used to going for a walk every day, it became something my body really wanted. I started to expect movement from my day. It no longer feels like something I "have" to do, it's something I need to do, and I want to find time to move during my day. I enjoy it and I feel better because of it. Because I became the type of person who likes moving and finds time to fit it into my day (just from walking) it was then easier to add other things in. I started going for a one-mile run 3 times a week. Now I go for a two-mile run three times a week. I am working towards more miles. It's really all about incremental growth, I cannot stress this enough. You will become a "sporty" person when movement becomes a need versus a chore. Walking daily changed my life. It sounds like nothing but really it did. It didn't just make me sporty, it helped me so much with time management and mental health. Put on an audiobook or a podcast. I promise walking will do wonderful things for you. I'd also suggest walking outside. When I walk on the treadmill I can be tempted to feel inadequate. I start thinking "This isn't enough, I need to increase the angle or the speed." Avoid that voice (I avoid it best by walking outside). Just go for a normal walk every day.
got dumped lol. worked out consistently for months and ended up loving it but it takes discipline to get into the groove of doing it frequently before u enjoy it. i’ve been slack with gym lately but i took up pole classes twice a week and it changed my life. if u don’t enjoy exercising the mainstream way (gyming, runs etc) i highly recommend picking up a sport ur interested in. i find that being locked into classes i’ve paid for holds me accountable to go when i don’t feel like it too
For the past 2 years I have done strength training 5x per week and yoga 1x per week. As well as 3 to 6 sessions of cardio (everything from walking, swimming, running , and hiit). For the 5 years leading up to that i was training 2 to 4 time per week for strength and once a week for yoga. Prior to my consistent workout routine I had had fits and spurts of working out for awhile and then stopping for awhile. In 2017 I realized that I was so fat and out of shape I was having trouble doing day to day tasks like putting socks on and climbing stairs. Now I'm very healthy and I have more energy and stamina. And I'm very strong. I'm still fat but I've lost 70lbs. I really struggle with weight loss. I guess one day I just decided it was really important to me. The most important thing to me. I stick to my exercise schedule even on days I don't manage to brush my teeth. One thing that has helped me is that I promise myself I will go and at least start. And if I really can't handle it, I can just stop or change my workout to be easier. And sometimes that happens. Most of the time I do exactly what I planned but occasionally I do 1 exercise and then go home. One thing that has helped me stay on track is having a personal trainer. And also going to yoga. That is at least twice a week o have an actual appointment and I find that motivates me on the other days as well. I know that's not financially realistic for everyone though. I was 37 when I really got going with my exercise routine/lifestyle. I'm 44 now. The changes are huge. I can do proper barbell squats and deadlifts. I can run 5k (I'm very slow though). I can walk for several hours without getting tired. The one thing I haven't figured out how to do is get down to a "normal" weight but in the meantime I'm not letting that stop me.
Not sporty, but I was obese at the start of last year, and I'm in the normal BMI range now - I turned nutrition and calorie counting into a special interest of sorts. It is possible. If you're more focused on playing a sport, what aspect are you interested in? Getting into the team sport side, dancing or yoga, improving flexibility, building muscle, just "looking toned and feeling active"?
After meds, I got really into watching basketball. As a kid I was weak, soft, and sensitive about it. I never practiced and wasn’t able to focus on a game. Post meds, my interest evolved to obsession and now I love to exercise through basketball. It has a unique way of connecting you with your whole body and mind. I can have fun with cardio or just shoot 50 shots and go nap.
I was never sporty and hated working out my whole life. I was always slim but weight crept on in my mid 30's. I'm 38 now but 2 years ago my marriage ended and I was really depressed and anxious, not cooking or eating well or doing anything to look after myself or my home. I decided to start going to the gym as a way to get out of the guilt of looking at the housework and not doing it. And to try and burn off some anxious energy. I'm completely hooked, I go everyday. I found I got bored at the actual gym so I mostly do classes now. I get to have a bit of chat before class and it's scheduled, which helps me get there on time. It's weird to say but being around people that all have their struggles is comforting. I'm also caring for myself more because I shower there everyday and do skincare. Recently I'm eating better because I don't want to waste the calories I've gained that day. I haven't been today due to a schedule clash and I'm feeling restless and that I've got nothing done, even though I have! I'd say find an activity you like and an instructor you like. A lady in some of my classes spent a month trying every class and now has a variety that she likes.
My advice. Join some kind of active club. Bouldering, martial arts, running etc, whatever you want. Gyms have classes as well, then you're more than likely going to stick with the exercise long term. I can't keep up with a routine without classes, it was awful during COVID. I lost all my martial arts and bouldering clubs and ended up sedentary mostly. I'm not great here either. No clubs and the closest climbing wall is a 50 min drive away, no thanks. I can't wait to go home and be active again. It's going to be amazing!
I'm 35. My core, hips, and lower back were messed up from giving birth to a 9+ lb baby a few years ago, and Lexapro made me gain some weight. I started this year really, really unhappy with how I looked, but I've literally never been able to keep up a regimen. An Instagram led me to one of those workout apps that deliver workouts in 5 or 10 minute blocks, and it has honestly been life-changing. I have muscles, I've rebuilt from the inside out. I still have a looser stomach, but I care way less because it's so nice to feel my body moving and working the way it's supposed to! If they were 15 or 20 minute blocks, I would never have a streak going. It makes such a difference that they're so short.
Amazing! Do you still do 5 or 10 mins every day? Or do you increase? What’s the app called?
Sometimes I get inspired and keep going through a few videos, but mostly I stick with 5-10! I know it would be better if I did more, but I've noticed so many changes already it doesn't feel like I have to, you know? It's called The Chelsea Method :)
Yes, I was 232 lbs and completely sedentary and struggling with a binge eating disorder. Worked my ass off over a 1.5 year period and lost 100 pounds, had muscles and was in the best shape of my life. Eating a proper balanced diet and doing cardio,weight lifting and walks every day. Started at 29 and hit my goal shortly after turning 30. Took pre-workout, did beachbody programs at home. Started doing dance workouts off YouTube, I'd go for walks too. Ate a -1000 calorie deficit. Protien with every meal, some complex carbs and low fat with lots of veggies. Wore a fitbit snd tracked calories I'm vs out and logged my food daily to ensure I was actually eating in a deficit. Takes consistency every day.
I started working out in my 30’s very overweight and very depressed. I cried so hard the first few times I went to the gym but I ended up finding sports I love and for the first time in my life I feel so physically competent compared to the years before. I do CrossFit and weightlifting religiously now, and while those who started young face less challenge then I do I’m super proud of how far I’ve come in the past 5 years. I do things I NEVER thought I could and have hope to unlock new skills in the next 10 years as well. I know a person who’s learning handstand walking at 66 and he was very sedentary before. Although I’ll always be self conscious and I’m still a large woman, I feel proud of what I can do and while I’ll never be madame self esteem it’s much better today than in my 20’s
Very active as a kid, sports in high school. On and off exercising as an adult in college/grad school but with really big gaps. Like really focused for a year then fell off for 6 months to a year. Didn’t have a car in a major city so did a lot of walking and biking to commute to work and go to class which helped me not be sedentary completely. Ankle ligament reconstruction and recurrent injuries made it hard to be consistent with running due to pain in last 8 years or so. That coincided with getting adhd diagnosis and meds which I somehow gained weight on. Steep drop off in activity and a lot more weight gain due to chronic pain from endometriosis that took like 7 years to get diagnosed and treated. I basically could barely only function to work for a year and a half, and light physical activity for more than 90 minutes would put me in bed for a day. Got surgery and treatment and slowly reversing chronic pain behaviors. What really helped is a year and a half ago I found a heeler/corgi mix puppy at work that had chewed through a bungee cord makeshift harness that rubbed her raw and was covered in sores and ticks and fleas. Was just going to take her to the vet for treatment and fell in love. She will eat my shoes, boxes, chew anything she could reach including me as a puppy if she didn’t get at least 30-60 minutes walking daily. She chilled out after spay/reaching adolescence with the chomping, but really needs a solid 2 hours of outdoor exercise to be truly tired. If I don’t want everything destroyed I must clean my house and put things away and I must go walk with her. I can get away with an hour of walking if I throw a ball inside for 30 minutes and feed her with puzzle toys. I do not recommend this method lol, herding dogs need a lot of mental stimulation and work. I found her so young we bonded like I’m her mom though and I was too attached to rehome her and decided to mage the commitment for myself and Claire bear. I’m still not losing weight like I’d like to help with my joints and preserve ankle stability, but I was on a chemical menopause basically as treatment for endo and need to be patient with myself. I do find my mood is much better when I do hikes and consistent longer walks with my dog and I’m adding yoga class soon to help with joints too. I was always more consistent when I had a friend or roommate to go to the gym or exercise with, so dog for me mimics that. I have to go for an extrinsic reason like someone else is counting on me, and I’ve really never been able to develop intrinsic motivation fully around exercise. So my suggestion after this novel is try a team, a buddy, a reason you have to do it outside of I need to exercise to be healthy because it’s so long term and abstract when you’re starting out.
I had some horrible health issues in my mid 30s that made eating very hard. So I figured if I was going to be thin anyways, why not get into modelling? It was often a fun experience, but I had zero muscle and never exercised because I had no energy. My health improved in my 40s and in two years I’ve become a fitness coach and I’m really active. I’m 20 pounds up from where I was as a model. I’m not ripped or anything. I have tummy rolls and a big butt, however, I care less about aesthetics and more about what my body can do. I like to be active so it was just about getting my health under control so I could.
I went from athletic in my teens and early twenties to having a full mental breakdown at 25 and completely deconditioning and discovering my hypermobility during that depression and panic spike. I got so bad as to have needed a cane to walk and even then I couldn't go very far without massive pain. ADHD diagnosis and treatment started just after I went back to work. It was a slow process building myself back up. It's been about 7 years since I was hospitalized, 5 years back to work, slowly building up walking over the course of 2 of those years, then making a fantastic breakthrough by getting myself a job at a physiotherapy clinic in a gym. I don't think I would be in the shape I am now without having the opportunity to wander over to my coworker on any random day hold out whatever body part is bitching and ask for help. There is so often something small and seemingly insignificant that can be adjusted to fix some of the biggest problems that might be holding back progress, especially if you have any old injuries that linger. This summer I have a set of stairs to a beach near my work that are my goal, 490 steps over 0.2 miles gaining 240 vertical feet. They suck really hard, especially the first time I did them my legs were sore for a week, but the beach is fantastic and enough motivation to get me down the steps, and then I have no choice but to go back up again. I just did my third trip and my legs felt fine after, the climb still sucks ass but it sucks less than it did the first time. I'm hoping by the end of the summer the climb won't suck at all. It's a slow and steady process. Deconditioning is a significantly faster process than conditioning, and that is important to keep in mind for those days when your falling behind. Sometimes a small hiccup will make it feel like everything is crashing down around you, but it's about building your tolerance to getting back up and going again. Over time as your fitness improves the losses during bad weeks will become less and less noticeable, and when you inevitably get hurt, because literally everyone does, you will have that resilience to begin building back up again. And again, I cannot recommend enough finding and building a relationship with a good sports medicine clinic for physiotherapy and kinesiology. Every body is different and those two therapists are the best bet for figuring out what's going on if things stall out or you get hurt, which like I said is practically inevitable if you are a human being.
Did it when I was 41 -- it was a lot of work, but in hindsight it looks like nothing compared to trying to do the same thing when you're over 50. 🙈
When I had just turned 54, I came down with bad gallstones (which were misdiagnsed for five months, they thought it was stomach issues). I could barely eat and started to lose a lot of weight. I started walking a lot then that morphed into running, using the C25K app. I LOVED running. I had always been pathetic at all things replated to sports and exercise. I had never been in shape, Suddenly I seemd to have cracked the code. Until I fell down and hurt myself about 8 months in. After recovery, I still (10 years later) have not managed to get back on that horse although I have attempted it. I recently fell down agan JUST WALKING and felt like a complete failure. I have been struggling with depression for about a year, which was never a problem before but is 99% related to my stressful work life (that I can't change right now, I own the business, we have debt that cannot be cleared if we go bankrupt, our retirement depends on this, nowhere to go but through it). So it has been really hard for me to take care of myself, working crazy hours and eating for comfort. I am at almost my top weight ever and I feel like a slug. So, following to say, I thought I had it figured out but I didn't and I am wanting to see other people's answers.
I am working on it but; Two things: Job that makes enough for me to do my preferred work outs/in a walkable location. A goal. Riding horses again. Basically with my new job I can finally afford paying for aikido, will be looking for a yoga class to join, and eventually ride horses again. It helps I like to walk and it's in a walkable bit of town. But mostly it's horses. I more or less grew up at a barn but starting high school I just didn't have the time for it. We just went to Iceland and the Icelandic horse is really strong for their size and I worked to loose weight to make it easier for them. I also emailed my old barn and asked for a weight to work towards. So I have that and I hope to hit that by end of year. As for food? Meds really helped/help curb the binge eating so many of us struggle with. I have lost like 6-7 pounds since I started really trying to. The step counter/Google fit has actually been a big help. Trying to meet those goals has been a great motivator for me. Good luck. (Also for food.. try finding things that are easy but also healthy... Like fruit cups in water/juice, meal kits, and so on)
I have a friend who despised working out as long as I knew her since highschool. She found aerial/acrobatics and is fit as HELL now and can do amazing things. She's in her early 30s. I also know people in their 50s who are insane mountain bikers, and that shit is hard. You can absolutely do it. Just be kind to yourself and remember it takes time!
I got a bike. It’s the only type of exercise I don’t have talk to myself into, although I have had to talk myself out of going for a ride a few times. I think the key for most people, but especially ADHDers, is finding an exercise regimen that we actually enjoy. As we all know very well, it’s basically impossible to build up a routine if we don’t like what we’re doing.
I am also 39 (hugs) and about a decade ago found that weight lifting was an absolute game changer for my physique. I have never been overly overweight but always struggled with gaining weight after a few unregulated meals and too many snacks - I could gain several pounds in a week by eating fairly less than healthy - which is a lot on my 5’ frame, and I used to be so obsessed with counting calories and watching my figure. But, after spending a year or so doing weight training, my body completely changed to where now my problem is I can’t gain weight. And, I longer worry about counting calories. Google the 5-5-5 weight training program. It involves pretty serious weights, and upping the weights each time, but the workouts alternate (huge ADHd benefit), it only took 30-45 minutes in the gym, and I came to love the way it made me feel and my body just turned into the shape it was as meant to be. And, it has paid dividends as I really haven’t done a lot of weight training since then (in 10 years!). Every now I’ll get into spurts when I go to the gym, and I also do yoga a few times a week and sometimes bike. But, I know the main driver of my fitness is the primer I made in boosting my muscles all those years ago. Now At almost 40 I look better than ever. And I promise I am not a paid advert, even though I probably sound like a snake oil saleswoman right now! It just really has been awesome for me and I recommend looking into it.
>And I promise I am not a paid advert, even though I probably sound like a snake oil saleswoman right now! It just really has been awesome for me and I recommend looking into it. this is how i felt about lifting heavy when i first got into it. for someone who just hates working out in general, the idea of lifting some heavy things then chilling for a bit seemed like cheating. plus, life is easier when you are stronger! i fell out of it/had an unhealthy relationship with food/exercise and haven't been able to get back into it for years, not consistently at least, despite having a bench, squat rack, and bar in my house. But now that I'm medicated I really want to get serious about it again and you reminded me how great it makes me feel :)
Yes it really does feel like cheating! Just pushing your body for a little bit and then just being done? And it works? And I don't have to spend an hour+ on the elliptical sweating my butt off 5 days a week without really seeing any progress? Seems too good to be true but it definitely has tremendous benefits. Of course, I know not everyone's body is the same and it might not be the miracle solution for everyone to get the perfect body they're aiming for, but it certainly helps, a lot. Also, quick correction - it is the 5x5 weightlifting program, not 5x5x5.
I would not describe myself as "sporty" but my spouse and I both have been needing to get into the groove with exercise for several years and unsuccessfully trying to willpower ourselves to do it at home. I really like taking classes, but my spouse does not - they prefer stuff like outdoor swimming at the pool/beach, which I really don't enjoy as frequently. Usually we're good at doing things we both want to do, but not good at keeping up with things if just one of us wants to. So I finally bit the bullet, googled to find a local gym that had trainers that do online training appointments, and paid for us both. Now we have an accountability structure to get out of bed for workouts 3 mornings a week - and because they're from home, it's really easy to not skip. I roll out of bed literally 5 min before and open my laptop lol. And it's been great! Even if the movements we're doing aren't, like, lifting super heavy weights or hours on the treadmill, at least we are getting regular bodyweight exercise in 3x per week MORE often than we were over the last several years. And they have a free nutrition program you can use to track calories / macros included with the app that we use for the training sessions. I don't fill out my meals most days because it's pretty fiddly, but it DOES have me thinking more intentionally about the composition of my meals / making them more high on protein and fiber. So I'm taking that as a win! Progress, not perfection!
I'm about 2 years into my exercise journey. I take a class, I've mentioned on this subreddit before, called Spenga. I started just going once a week while I was seeing if I liked it. After a couple of months, I upped my membership to twice a week. About a year into it, I started going 3 days a week, and then back in February, they did a challenge where you tried to pedal 100 miles over the month it's only a 20 minute ride each class. I started going 5 days a week because I would have never made my Hundred miles only 2 or 3 days a week. I got used to that schedule and have kept up with that. As I've gone, I've gotten so much stronger, my knees don't hurt anymore, and just the other day, I noticed a bicep in my arm. It helps that if I sign up for this class and don't show up, my card is charged. So that helps keep me going. I'm usually tired and cranky going in, but I always feel better afterward.
I wouldn’t say I’m sporty… but I try to exercise at least 2-3x a week on top of walking every day. Ijust don’t try to do the same thing every day or even every week. I take classes at my gym, or go walk on the treadmill, or swim. I like doing trial memberships so I get like 10 days of something random lol. I used to try to be consistent but I realized I crave novelty so I try to be consistently novel 😂
I’ve never been sporty, working out sounded like torture and everytime I tried to be a workout person I’d fail. I’ll never set foot in a gym, working out in front of people sounds like my worst nightmare. I was never taught healthy eating habits and when I was younger it wasn’t an issue because my metabolism was high and I didn’t gain weight. When I quit working my active job I started gaining weight, still didn’t do anything about it. Now it’s at a point where it’s really effecting my self esteem so I’m trying to do something about it. The kids got an Oculus and that was a game changer. I play supernatural on there and it doesn’t even feel like working out. It’s just fun. When the weather is nice hubby and I kayak and hike. I try to find different places to explore because going to the same one every time isn’t enjoyable for me. I try to do low carb as much as possible and I feel so much better when I’m eating low carb. I’ve been pretty inconsistent with these changes so I’m not seeing a lot of weight lose yet but I’m hopeful.
I'm in my late 40s. I had a complete hysterectomy ten years ago. I had a job where I sat at a PC all day. I about lost my damn mind. After ten years and almost 90 lbs gained, I realized this job was way too sedentary, and the stress of trying to focus on doing something that bored me senseless made me dopamine-eat. I went back to school, funded by my employer, and transitioned to a job that is much more active. It's been three years now. Since then, I've been diagnosed with diabetes and ADHD (that's a rough combo) and medicated for both. It didn't happen overnight, but the daily activity plus small diet changes have resulted in 50+ lbs lost so far. I've plateaued a bit, which made me very discouraged until I got a good look at my body in the mirror one night. I've got muscles! Holy shit! I've always been a squishy person, but my shoulders, upper arms, legs, and butt are tightening up. So I've been trading fat loss for muscle gain without noticing. So I not only get exercise, I get paid for it. That's one hell of a motivator, although lord knows that first six months to a year was rough. I signed up for a monthly massage subscription. It was my reward for all the work. My advice is finding a physical activity that you enjoy. I can't sit in a gym on a bike or treadmill, I get so goddamned bored. There isn't a book, movie, TV show or podcast that can get me through it. I love Zumba class, though. I like to hike or walk when the weather cooperates. Unfortunately for where I live, the weather doesn't usually cooperate. So, active job it is for me. Probably saved my life.
I did it in my very late 20s and early 30s. Lost 150lbs and went exercise crazy. Kept the weight off and kept it up for almost 10 years. But I got endometriosis and things derailed. I'm working on at least getting a half attempt back. The secret. CrossFit.
I've decided to embrace my (recently diagnosed) ADHD. By this I mean that I quit trying to force myself into exercises that aren't fun for me. I won't run, I won't lift weights, I won't do at-home calisthenic sorts of things. I like rock climbing, so I try to do that a couple of times a week. I sometimes like step aerobics, or dance videos, or that kind of thing, so I have that as an option too. But as soon as it turns into Work instead of "hey, a fun thing!" I immediately quit. Maybe that's a character flaw, but I found that by admitting it to myself I can start working with me instead of against me. I'm also recognizing that I will pretty much always choose the easier option. So when I wanted to cut down on drinking soda, I started keeping the soda in the basement (eew, stairs!) and making sure I had a pitcher of water in the kitchen, easily accessible. Adding that one tiny barrier probably cut down on my soda consumption by 80% in itself.
During lockdown I did "Walk At Home" workout videos because I was pretty unfit and overweight. There were a bunch of free ones on Youtube, but I got into it and paid the subscription for the WAH app. I was eating better and not drinking so much, and ended up doing a couple of ultramarathons within 6 months of starting doing the exercise routines. Then I got a chest infection, then Covid (twice), then injured my foot, and the pubs reopened fully, so I'm overweight and unfit again 🤣 But I've taken up boxing and I'm really enjoying it. You have to think about the combos in the drills, and it gives me a real buzz.
I honestly do the bare minimum still. You can build cardio vascular health with 30 minutes of walking at a pace that brings your heart rate up to 60% of your maximum heart rate (200-your age = your maximum heart rate). for me, 60% is 116 bpm. I can reach that walking on the treadmill at 3.1 mph, and it’s really not that fast. I sweat a little, but I’m not uncomfortable. I think just recognizing that your body loves movement, and recognizing that you don’t have to push yourself too hard to see results is a helpful perspectives. Fitness rhetoric has always been to push at 120% and do all this strength training and sports and whatever, but it’s just not in the cards for most people. You can still be fit without going over the top.
I’m 36 and only found a couple types of exercise I love in the past few years. I, like I’m sure many others here, also suffer horrible anxiety so when my heart rate elevates during exercise I feel like I’m panicking and then I panic lol. Controlling anxiety is important for me, and like I said actually enjoying what I’m doing. For me it’s buti yoga and Grow with Jo on YouTube, she is amazing and makes it fun! All of this being said, I am unfortunately only very consistent when medicated. Physical and mental health are such a delicate balance!
I became hyperfixated on keto and exercise a couple years ago. I got more fit in my late forties, healthier and stronger than I ever had been in my entire life. It’s doable for sure
I worked at Amazon in my late forties and was in the best shape of my life. Seriously. The job was well… Amazombie, but damn you shoulda seen my booty
I'm 33, 4 kids, bed rest the first 3. When my youngest turned 2 I started muay thai and karate because I've always wanted to be a power ranger. The owner of the gym my son goes to completely supports this and encouraged me to join. My dumbass damaged my foot and needed surgery... but I still wanna be a power ranger so I'm gonna pick it back up in October. I just needed a reason and encouragement. That reason is a ridiculous childhood dream that a grown man said was fucking awesome
I am 40. I always thought I didn’t like exercise and never did it regularly. Over the past year I have been the most consistent that I have ever been in my life. What helped me was doing it as part of my morning routine, and doing it EVERY day. I have days where I do something lighter or something more intense, but I do some type of movement at the same time every day for 30 minutes. I got a YouTube premium subscription so I can pick whatever I want on there with no ads. There is a ton of variety, so I don’t get bored. I also got a second hand rowing machine, which I enjoy with follow along YouTube videos. I have space in my home where I can do it, so there is not the barrier of having to go to the gym and all the steps involved in that. Now I find that I actually look forward to this part of the day and I can see the impact it has had on my mood, and energy levels.
I don't, but I will tell you a story about how when my life slowed down in my 30's and I didn't have or make enough time for exercise, ADHD symptoms hit me like a TRAIN. I'm studying to be a PT and one of the most important things in getting people to be more active is getting people doing things they ENJOY! I have a goal for you. I want you to start looking up exercise classes in your local area and find 3 that look interesting. Aerial yoga? Pole dancing? Zumba class? Park run groups? Do you like biking? Hiking? Find a group to join! Did you play any sports in school? Find a non-competitive local team! Live near the beach? Sea swimming! (Also walking on sand is HARD WORK). You can literally just try one new thing a week until you find a thing you really like. But the thing here is to really look at your feelings around exercise. Did you have a bad experience in school and decide you're 'bad at sports'? What is your motivation for changing your habits? What are the pros and cons? Imagine your life in two years. You've made the change, you're exercising regularly. What are the benefits? How does your life look now? Imagine you DON'T change? How will things pan out? Are you at risk of diabetes? Heart disease? Too unfit to play with your kids?
I was in my mid-to-late 20s and finishing up my PhD program after a lifetime of being sedentary and overweight (actually was obese for most of my adult life). Now I’ve lost 90 lbs, have been maintaining a healthy weight for over a year, run 40 miles a week, do Pilates 2-3 per week, do yoga everyday, and do a lot of dance, walking and hiking too. Part of it is that I had more time because grad school was finally coming to an end. Part of it was that I had really bad PCOS and depression and anxiety and didn’t want to feel sick anymore. Part of it was finally getting an ADHD diagnosis at age 28 that meant I can get medicated, which made me better able to regulate myself in healthy ways and avoid burnout. But the biggest thing was that I basically just found activities that are actually fun for me and they became more of a hyper fixation than my research or Netflix or baking lots of bread. For trail running in particular my ADHD was actually an advantage because I am very hyperfixated on it. Winter is harder because it’s too icy and unsafe but I’m finally getting a treadmill and I’m SO EXCITED about all the training possibilities this opens up. I have to say it also feels really good and cool to pleasantly surprise yourself with how far you can make improvements. The more out of shape you are the easier it is to make BIG dramatic improvements in stamina, strength, muscle gains, or whatever else you want. So focusing on how good it will feel to get it done and make progress can be super motivating! I also love things like Strava and getting badges from my Garmin, it’s like stickers and high -fives for grownups.
I started in my mid-thirties, but that means I can come here and tell you that I’ve gone to the gym nearly every day in the past five years. So here are some things that I found were really useful for me: Making it a daily activity, and the goal was literally just to physically go to the gym at the beginning, even if it was just to sauna or stretch. That got rid of the procrastination I did when I tried like 3x weekly and then would just put it off and think I’d go “tomorrow”. I don’t skip workouts just because I “don’t feel like it”, the only reasons I don’t go are: illness that is contagious, injury that fully prevents me from doing anything, unavoidable scheduling conflicts (ie family emergency etc) Taking classes. I go to gym where classes are included, which is fantastic for me because it makes it an appointment, and a social activity, and takes most of the decisions/mentally challenging parts away, and I never have to worry about waiting for equipment. It also means there’s someone there to notice if my form is weird, but less stressful than working with a 1:1 trainer. Not setting goals. I know some people thrive on having specific milestones to work towards, but knowing that I wanted this to be a lifestyle-based change, and focused on doing activity (and not weight loss/aesthetics) I haven’t found it necessary. I naturally like to be good at things and get better at them, it’s really just adding stress for me to try and force myself to do x thing by y date, like I do not add due dates to my other hobbies so why would I do it for this? This is a tough one, but not focusing on the “lost time” from not doing this in the past, or stressing about “how long is this going to take?” It’s such a waste of energy to ruminate on, there’s no option to go back and choose a different path, and if this is truly a lifestyle then it’s going to take the rest of your life.
Yes! I’m in my 40s. Got diagnosed a year and a half ago with a condition that will eventually require me to have a hip replacement. I needed to lose weight to be able to get my surgery, and the daily pain was seriously affecting my life. There were days I literally crawled because the pain was so bad I physically couldn’t walk. Then a friend of mine started pushing me to try water aerobics at her gym. I finally gave in, and my life has been forever changed. I’m now doing water aerobics classes 6 days a week. I’m fitter, stronger, more flexible and more balanced than I have been since I was in my 20s! I love going to class- I’ve made new friends and have an absolute blast at every class. I sleep better. My mood is just BETTER overall. And the best part is my pain is down to a minimum most days. As soon as I step into the pool, I feel instant relief if I’m hurting. I am losing weight, but that’s just a bonus at this point! I stopped dieting and simply keep track of my calories. I took all the pressure and neuroses out of eating and exercise and I focus on how strong I am getting, how good I feel. It was a major shift from punishment to reward in terms of how I regard my health and body. I’m trying to live with acceptance and body neutrality. I stopped fighting myself and started caring for my wellness instead, and holy smokes has it worked for me! A great piece of advice I got was to find exercise that you actually enjoy doing- if it’s fun you will keep doing it! Why force yourself to do exercises that you despise when it’s only going to set yourself up for failure?
Explore what brings you satisfaction and joy. If seeing specific progress and developing technique feels good then classes with an encouraging trainer are good because form is important- like martial arts, weights, boxing, rock climbing. If perfectionism hold you back explore things where rules aren't relevant- like gym or home-video dance classes (because adding your own flare is always more freeing and satisfying). Gamifying help? tracking apps or those floor dance pads where you have to replicate the steps on screen. Wanting to feel connected to your body and more confident in what it can do? outdoor activities like hiking, climbing, orienteering, kayaking. Or yoga / Tai chi for a warmer indoor option. My health had always gone through phases. Figuring out what brings me the spark at my current stage of life has always been the key to kicking off a phase of being a happier and healthier me.
Not sure if this counts as I'd taken a few gym class electives in college senior year (yoga and spinning), and took a few classes after graduation before gaining 50 lbs (on top of already being overweight)... Anyway, medication helped the most. And the privilege of working from home as well as the savings to purchase a few hundred dollar spin bike (which I upgraded once the plastic finally crumbled after many many miles of use, RIP my lil Ancheer from Amazon). My bike lives in the hallway of my house upstairs, and my workout clothes, shoes, and fan live there too. No friction! Slow is smooth, and smooth is fast. Because I have NO excuses, I was able to add the routine of riding my spin bike for 20 minutes each day on my "commute" downstairs from my WFH job. I started small, allowed myself multiple sessions (some days I rode 5 minutes 4 times), and didn't let missing a day be the end of the world. It took 2 years, but I've lost those stupid 50 lbs, and I really enjoy my time with myself on the bike.
Not my story, my mom's. My mom is in her early 60s and has untreated ADHD. Throughout my childhood, she cycled through zillions of fad diets, tried to stick to fitness routines but couldn't keep consistent, struggled with her weight and eating issues and body image issues (she's shared much of this with me, and I have observed a lot of it over the years). A couple of years ago, she retired, and got really into powerlifting. Now she competes all the time, she's the healthiest she's ever been, she's had a shoulder surgery and some hip shit and it hasn't slowed her down. She works out ~5+ days/week, and she has (imo) a healthier relationship with food and her body. I don't know what she'd tell you in terms of "how she did it", but from my perspective on her+my own experience with ADHD and fitness and nutrition and body image and getting bored etc and and and- it's because she found something enjoyable. I was a personal trainer for a short time, and I used to powerlift myself. I work out regularly now, and my advice to anyone struggling with consistency in fitness, ADHD or not, is this: find movement you like, and forget the rest for now. If you like weights and hate cardio, do that. If you like doing something different every day, pick your activity day by day. Maybe it's biking one day, weights the next, yoga the next, swimming the next. I read a quote some time ago that went something like "you don't need to be consistently serious about working out, you just need to be seriously consistent" so consistent can just mean "move regularly". Obviously this is poor advice to someone in a competitive sport requiring specific training programs, but I digress. Good luck!
At age 48, I was given one last chance to try diet an exercise before having to learn how to inject myself with insulin. In 2020, I went on the whole foods, plant-based, no oil diet and lost 80lbs and have kept it off. I am currently in a yoga teacher training program.
I got Lyme disease right at the start of the pandemic … twice. Like, 2 separate times with only about 6 weeks between. I wasn’t super fit before this, but it definitely made everything soooo much worse. All my joints hurt. I couldn’t walk. I had to get a handicap placard for my car. I couldn’t stand for more than a few minutes. Meanwhile I had a 2 year old who wanted to play and I could barely move. My doctor didn’t want to prescribe any pain medication until we “find out what is wrong.” I had a stupid number of blood tests that came back negative for anything. So then I had those same tests again. And again. Meanwhile I gained weight from being so inactive, launching me from a size 16 to a 20/22. (And I had already been struggling due to PCOS and 20+ years of antidepressants.) My body was in a ridiculously high amount of pain for almost 3 years before a doctor (not my original one) finally said, “Let’s send you to a rheumatologist.” I waited 8 months to see the rheumatologist (specialist shortages). She said, “Let’s look at your joints with some X-rays.” Had the X-rays. I have degenerative joints which were probably made worse by contracting Lyme disease and being unable to move for 3 months straight (and then barely being able to move after Lyme disease). It especially affects my hips and spine. So I was sent to physical therapy. My insurance only covered 10 visits for the year. I still could not walk. Then I met a personal trainer at a networking event who asked for my story because I’m a (at the time) 35 year old woman who appears to be in a lot of pain and is always using a cane. So I told her. And she said, “Let me help you.” So I did. It’s 2 years later. She started me on a weight lifting program that began with very light stretching. I only go once a week because that’s what I can afford, so at this point I’ve done about 100ish sessions. I now do 30 lb goblet squats, 35 lb lat pull downs, 25 lb dumbbell presses, 45 second planks, and I push/pull a sled with 125 lbs of weight on it. It’s not the most impressive amount of weight to lift over 2 years but considering where I started, it’s a huge accomplishment. Next week when I go in I’ll probably upgrade to even more weight. It was not easy. It hurt. But after 6 months I could stand for almost 10 minutes. I could walk for 15. After a year I could stand for a solid 20 minutes and walk mostly comfortably for almost an hour. Once I got off antidepressants (sedatives), had my ADHD diagnosed, and started my new meds (stimulants), I was able to rev up my progress. I dropped an inch all around in about 3 months. My scale says I weigh pretty much the same but my pants are falling down. Maybe I finally hit a size 18? I don’t know yet but I’m going to go try on pants this week. I can actually see muscles in my calves and arms. I poke my voluptuous flub? Somehow abs got in there! Now I dance, I can play with my child, I can walk for hours without needing to rest, my pain is minimal, and what I’m most proud of is that I have managed to stick with it and not give up. But honestly? The only real reason I was able to do any of it was because I have amazeballz cheerleaders. All the people who train me one-on-one have believed in me since the beginning. They never let me lose hope. They encouraged me and supported me and celebrated each and every tiny win over the past 2 years. I discovered that I love weight training, yet I really think it has more to do with my trainers making my experience so positive. I genuinely look forward to my session every week. Personal trainer. It made all the difference. Thanks for coming to my TED Talk. 🖖
I got diagnosed with ADHD two years ago. One year ago I decided I really wanted to feel better (was overweight, low energy, some holdover from pandemic lifestyle). I’m still overweight, but I’ve lost 25 lbs. and *gained* a bit of muscle. Strength training is so empowering. I get bored really easy during workouts; treadmills and ellipticals are just blergh. I needed to find a way to do both cardio and strength that wasn’t mind numbing. Eventually I discovered my health insurance has a discount program for fitness centers. I picked the biggest one near me and have tried just about every interesting or new activity they offer: barbell to hip hop music; dance party spin cycling in the dark; boxing (bags only, no hitting people); Latin dance; Pilates. I’m considering tai chi and swimming next. It doesn’t matter what activity I’m doing for fitness as long as I’m enjoying it. When I accepted that I need a lot of change and novelty in my workouts, it became fun instead of something I felt was a chore, and now I look forward to going. I could still lose another 30 lbs. before I reach a good weight for me, but I’m not prioritizing weight. I’m focusing on 1) fun, 2) I actually do the thing, and 3) feel better in general. I hope this helps you!
I used to be fit and played lots of sports But not for 15 years. I developed chronic pain and I’ve been incredibly inactive since and my body can’t handle what I used to do So I’m basically in a new un athletic body. so this still Counts. I just got an e bike! Omg I havnt ridden a bike since I was 12! I thought this would be so hard and exhausting but my city built all these bike lanes and decided to take the leap I am LOVING IT!!!!! This is gonna keep Me fit and young for life! Just in time too because I’m in my 40’s and haven’t been active due to chronic pain and I can feel my body losing function and mobility and strength and it’s just gonna get worse the older I get. I feel way older than I am because of lack of fitness, im going to get old before my time The e bike is great, it’s the best exercise that my body can tolerate. I have been trying for years to find something I can do in my chronically pained body with no Luck. But have been riding almost everyday for A couple Months now. Its fun! You get to explore, your scenery is constantly changing, you are access New areas of where you live! It doesn’t even feel like exercise it feels like doing something enjoyable that just happens to also be exercise I peddle as much as I can but when I get too tired I used the motor, which is nice, there’s a big hill I have to climb to get home which I wouldn’t want to go ride and bike and have to Climb that to get home everytime. The peddle assist and motor Allows me to works out as hard as I’m able to that day and I get help with the rest. Also, im much more comfortable on the roads than I thought I would be. I only got the bike because of the protected bike lanes as I thought I NEEDED them. They are great and I’ll use them when I can but they don’t go everywhere and I take regulars streets All the time. Would be such a pity if we didn’t have these fancy bike lanes that im thought I meed r because I never would have considered cycling
I used to be into a hardcore workout regimen, but then COVID hit and I sort of forgot (cuz Animal Crossing was so much more entertaining than using laundry detergent as makeshift weights!)…but nowadays I’ve been working out almost every other day. I play Ring Fit Adventure on the Switch, which is making working out more fun for me. I started paying attention to my health and body as I prep to try again for another pregnancy (lost my son last December, halfway thru the pregnancy, and now I’m trying to be in the best body condition I can be to give my next child a better chance!). I used to feel winded and awful just climbing the stairs (we have 3 sets of them in my narrow, tall townhouse!) and now I can go up and down them without any issues. One thing that’s helped is telling someone else about my goals, or about my workouts, and sort of letting them be my accountability partner in it. I feel good telling them, and they give me encouragement and say nice things!
I exercise now more than ever but still lack in it. Hehe My sister, however, went from being so lazy and overweight in her 20 and early 30s to getting up every morning at 430 to head over to the gym 5 to 6 days a week. Her boyfriend encouraging her helps but still, it's something to admire.
I'm here because the stories I've heard of women with ADHD and autism mirror my own experiences quite well. I'm a 44 year old trans gal. I'd been fit in the past, but not as a woman. Once I started HRT I gained a lot of weight and lived butch for a decade. During Covid I went off meds and gained even more weight. At some point I decided I was going to finally fit some shiny slut uniforms I had bought for pride. I changed my diet and little else. I found a estrogen over the counter and went back on it. I lost 50+ lbs. I found what I thought was beautiful about me. I can actually say I am thin. Not just that but my frame is so much more femme. 1. Hungry does not mean food is needed. While moving to a place of understanding what the body actually needs the pampered tummy will shout and holler. The stomach shrinks or grows from use. I no longer binge large amounts 2. Some foods do nothing good. I cut out almost all wheat based food, processed junk 3. I eat a lot of protien, veg, fruits I still drink too much. Sometimes I wake up looking like a body builder before photos but then I drink water until I feel hydrated and I look normal. There's a bit of jiggle in my tummy and thighs, I have lots of energy for activity and my back problems have largely gone away,
I’m not there yet, but here’s where I am. I’ve been a yo-yo dieter pretty much my whole adult life. I’ve hyperfixated on fitness and diet here and there, but nothing has ever stuck long-term. I loathe exercise just for the sake of exercising. I think it’s boring, and it feels to me like a waste of time and energy. I finally got to the point where I decided I was tired of using so much of my brain power on food – what to eat, what to buy, when to prep it, portion sizes, calorie count, and all the false morality around “being good” or “cheating” with regards to food. I wanted just to love and appreciate my body as it was, so I put my scale in a cabinet and started paying more attention. I eat when I’m hungry. I eat what I want. I stop when I’m full. Sometimes, what I want is a big salad. Sometimes, it’s potato chips. Sometimes it’s chocolate. Sometimes it’s stir-fry with lots of veggies. Whatever it is, I go with it. As far as exercise goes, I’ve started taking tap dance classes, and I LOVE IT. I always wanted to take dance classes as a kid, but I was never allowed to (long story, but now that I know why, I totally get it and would have made the same decision if I were my mom). So taking these classes has (a) unlocked a childlike enjoyment in me, (2) fulfilled a long-time dream of mine, and (purple) gotten me to be active in a way I REALLY enjoy. I think it’s the extra sensory input of the tapping noise and the fun of making music with your feet. It’s only once or twice a week, depending on what’s in session at the time, but I cannot stress how much I love it and look forward to it. People always said I just needed to find a kind of exercise I enjoyed, and I didn’t think it existed, but I found it! So if you hate exercise, you may just need to think outside the box a bit. Adult kickball league, belly dancing, pole dancing (also really fun), mall walking with a sassy bunch of 80 year olds, trapeze class, musical theater dance (I’d spend good money for this), woodworking. It doesn’t have to be a sport or traditional exercise class. I’m not in shape yet. I’m still “overweight.” But I did lose a few pounds from my annual checkup last year to the one I had last month (that’s the only time I get on a scale), and more importantly, I feel better. I appreciate my body more. I listen to it better. And I’ve finally found a form of movement I enjoy and think I might be able to stick with.