[discussion] how to keep doing healthy habits after having medical issues?

Submitted by Marvellover13 t3_11cdnb7 in GetMotivated

I have some sort of chronic illness that includes pain in most of my day, not life threatening just really bothering me, I want to workout but I don't feel like I have the energy to do so, I used to work out around a year ago when my condition was much lighter but now the pain affect my sleeping schedule and quality, and in general I find it hard to do more than a few push-ups a day. My goal is to stay healthy and live longer, and trying to look more attractive.

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mangomochamuffin t1_ja2pnje wrote

You dont have to start on a threadmill again. I have health issues too, and im just staying on babysteps as long as im not ready for more. A round in the garden, a little walk through the street, to the store. It doesnt have to be a marathon immediately.

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Marvellover13 OP t1_ja31xmm wrote

Not talking about a Marathon just trying to remove fat and chubby parts, and I can't just do it with a diet

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2020willyb2020 t1_ja6pm1s wrote

Do 3k calories a day - you’ll drop weight quick and do some minor exercise and walks- build it up

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Marvellover13 OP t1_ja6r4hz wrote

Are you kidding? Lol I'm at 2500 and can't seem to cut anymore without it affecting even more my energy levels Also tried for a while 1800 but couldn't do it for more than a month

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ResponsibleSouthPark t1_ja6u89d wrote

No 3kcals per day, you’ll drop that fat in no time.

On a serious note, and as a personal trainer stress and sleep can cause you to hold on to weight. I find I need 7-9 hours per day and getting rid of major stress sources will have you feeling better.

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RockyC_666 t1_jadq5vh wrote

What this person said is it !! Get some 10 lb weights do a lil research on low impact work outs and do a little more each day!! I have crohns disease and a bad lunng and this is how im doing it!! Gl on your journey and wish youu all the luck in the world!

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LaszkoK t1_ja2v1r4 wrote

Start small and try to be consistent with the habits. Once you do it regularly, you can slowly increase the quantity.

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Jazzlike_Leader8755 t1_ja3se5f wrote

Listen to your body. I don’t know enough about your medical issue but your doctor is the best person to ask.

Forget the push-ups though. Try low impact like swimming, yoga, walking.

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SufficientWish t1_ja5jyfv wrote

I had a similar challenge. I used to workout all the time, 5 days a week at least. I’d do 100 push ups a day, 10+ minute abs, and run at least a 5k Monday-Friday. I was eating super healthy and I was in the best shape I’d been in. Then I got mono as a 30 year old man and I basically had to stop doing my workout for a year and a half. It hit me bad.

The most difficult part was reframing my mind and learning to cut myself some slack and do less difficult workouts. I’m talking things I wouldn’t have even considered a workout a year earlier. There was a point where all I could do was try to just get 10,000 steps a day. If I did, often I’d be exhausted. And if I didn’t, I had to tell myself it was ok bc I wasn’t who I was a year ok, and that’s ok. I continued to eat healthy and make sure I could do what I could.

Are you able to manage 10,000 steps a day? And if not, 9,000? If not, 8,000? Etc. Even 500 steps a day and eating healthy, consistently, is much better than if you’re only doing 400 a day, or 500 a day with eating poorly.

Good luck friend :)

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Valkyrie131313 t1_ja6tvlr wrote

To a point I can totally feel this. I had only gotten fit as an adult and felt great about it. I used to work out almost every day. Then I got myself into running, went from not being able to run continuously for twenty minutes to running 45 minutes three days per week. Was in good shape. But in more and more pain.

Pain got so bad that I went to see the doctor. Got told I had a physical issue that is not curable and would only get worse. I got told I wasn't allowed to go running ever again. Or some other activities I enjoyed doing.

Felt defeated. Broke down crying when I got home.

This point on is where our story differs. I put time in finding what still works for me. Found sports and activities I hadn't really done before but was able to do with my condition. Worked with my doctor and a physical therapist to see what helps. Now I still work out almost every day, it's just different sports or exercises but the same amount of time spent.

As to losing fat: that is lost in the kitchen.

You said in your comments you couldn't stick to 1800 calories a day, but the calories by themselves are only part of the equation. I know some recipes that make you three pounds of food/1.5 kgs that contain less than 500 calories. It's so much to eat you can't possibly finish but you feel like you are overfilled all the time so it's easy to stick to. You can talk to a nutritionist to find out what forms of eating work for you.

Now I don't know your pain so I do not have advice on working out. I don't know if there are ways to improve your condition and I don't know if sports are even recommend for you.

But in my experience, keep talking to the doctor and if you can afford it or it's covered by insurance, also work with either a physical therapist, good personal trainer and possibly a nutritionist to get started and find what works for you in the long run.

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red_whiteout t1_ja89y1x wrote

I have chronic pain with a host of autoimmune symptoms, hypermobility, fatigue, systemic inflammation, and I have found that regular strength training and light cardio keep my pain at bay. If I’m not moving at least a couple times per week, my pain gets worse and I lose energy. Exercise only worsens my fatigue if I over-do it.

But because I’m prone to injury I always prioritize rest. I skip gym days even when I am motivated to go if I feel that I need an extra day to recover from an intense workout.

Ofc we are all different, but I believe that if you listen to your body’s cues and recognize the types and causes of pain, injury vs. soreness, etc., you can safely be active.

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Marvellover13 OP t1_ja8as5f wrote

Thanks, I would have loved it if there was a YouTube channel or something about it. I remember I used to do around 60 pushups in one go but after having this and around a month of no physical activity at all I couldn't do even 10 I really felt like my arms were going to break, was quite a shock. People here suggested light cardio which I can do but I do want to work on strength too, I'm way too weak, any idea how to build up strength from point 0?

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MewlTheDestroya t1_ja71e2b wrote

Strongly recommend pole dancing or aerial sports (Lyra, silks, trapeze) - great for decompressing joints and building muscle. Moves can be modified for different levels of impact. Going to a stretch/yoga class could be a good first step.

Source: osteoarthritis yeehaw

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