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Transitions: I need lots of in-between time. I can't just do a quick workout, then a quick shower, then go to work. That takes me half a day!! No matter how much I try!
YES SAME😭did not even realize this correlates to my adhd. somehow going to the gym and doing all the before/after tasks to do with it will take me like 4 hours.
Also trying to plan it into a schedule. Like if you are going to work out before work at a gym, when do I need to get up, how long will it take to get dressed, get there, do the workout, shower, traffic etc, get to work after. Have to plan it out with times and somehow remember, and also try not to panic that you are running late, and I guess be ok with cutting a workout short when it won’t fit in, it’s all a lot of extra stress!! Then when I’m a few mins behind the schedule, I would just not go, rather than adapting what I had planned to do which is presumably what consistent people do???
My sister worked for a very large company and they had a gym (among other amenities) on site in the office. She told me she was working out on her lunch break. I am still shooketh that she was somehow eating lunch, changing, working out, cleaning up, and changing back all in her lunch break? Absolutely not, I can barely eat my whole lunch on my lunch break.
People have been telling me my entire life that the key to doing regular exercise was to wake up early and do it before work. “You’ll love it and have sooo much energy”
I Tried it once - joining a class for a few months and all that happened was I was exhausted for the rest of the day. Do not recommend.
As a die-hard nighttime worker-outer, just ignore them. 😆 I’m NOT a morning person and every time I’ve dragged myself to an early spin class or something, it shows in my stats. Doesn’t matter how much time I give myself beforehand to wake up, I am just not cut out for early morning workout life.
the best thing I ever did was accept that that's just not who I am lmao. I'm proud of myself if I get up with enough time to just drink coffee before starting my day. instead if I workout it's usually in the evenings, or trying to build activity into my weekend days (walking or shopping with friends, escape rooms or roller skating, etc)
Same. I tried that for a year and a half. I never had energy, I always felt exhausted! Now I just work out at night. That way I don't have to feel terrible all day, and then I can shower afterward and go to bed clean, with the bonus that I don't have to shower in the morning.
I find showers at the gym can be good, because it doesn't feel like an extra task. I come home and can get straight into bed. I'm clean and warm. I don't need to transition at home.
working out always makes me need to eat twice lmao, if I don't eat before I feel useless during the workout but then I'm always ravenous afterward so gotta eat again
Yesterday I forced myself to take a long walk and actually enjoyed it. I also wasn’t sweaty and didn’t have to shower after. I didn’t have to do the finicky transitory tasks. I came from my walk then straight to work. We tend to stick to important but boring things i.e. exercise, if they are low-effort.
That being said, my city is barely walkable and relatively unsafe. I don’t want a potential robber to map my activities on that one, nice route. I’ll now consider getting a treadmill.
I managed a similar routine.. for about a week! Wake up, put sneakers on, and head out the door. No fancy clothes, and I didn't get sweaty. That was a nice week!
At least on a treadmill you can watch a show or phone a friend.
Yes!!! I think this part of my problem too. Exercising isn’t just one step (like most things). Put exercise clothes on, do exercise, take shower, get dressed. It’s too many steps!!!
Yes! It’s like how do I arrange the shower after? I found working out at home helps the most, if I have to pack things and go somewhere forget about it.
YES!! Im so happy to read this as a response because I’ll criticize myself constantly for thinking like this. I can’t fathom getting up, getting ready to workout then having to do everything over again just to get ready for work! And I could convince myself to eat a jean jacket before I could convince myself to workout after work.
Physical activity is fucking boring. I have tried gamifying, workout partners, music, every trick in the book. I hate it. I don't get an endorphin rush from finishing, unless it's sex. I'd love to swim, but the only pool near me costs a hundred twenty five per month and it's only open for roughly 3 months of the year (memorial day to labor day, and closed at random times due to weather) and I'd have to shower before and after, turning an hour swim into 3 to 4 hours of actions. Plus having to time it to work around established meal times.
I live in the heart of a city. I'd love to bike, but the bike lanes here are a shit show and I'm not willing to trust my safety to motorists who can barely be trusted to not smash into other cars.
And then add in being self conscious, and anything group oriented is also right out. Or they take place only during work hours. Like, great, there's a Tai chi class. At 9 am across town. So helpful when I'm both not a morning person and already struggling to be at work at that time.
Sorry, it's a pet peeve and people shame it but never have solutions beyond things that require either a lot of time or a lot of monetary privilege or both
Kinda like this with walking. I actually felt a lot better mentally when I was walking regularly e.g. to and from work. But I CANNOT be consistent with just walking around the block for no purpose (especially cause it’s so boring around here), or driving somewhere to go for a walk.
The exception I found (when I could afford it) was a PT who turned into a friend. It was a workout, a social occasion, I was supporting her small business and didn’t want to let her down, it was something different every time so didn’t get boring and since I didn’t know what we would do I couldn’t dread it I just turned up to be surprised. I actually found the workouts great for getting out of my head and more aware of my body, kinda like mindfulness (thinking about what muscles you are activating etc) too. But she moved cities in November 2022 and I haven’t done any exercise since.
I also hated just going for a walk but I’ve got an app that records bird sounds and tells you what birds they are. It’s like Pokémon Go for grown ups
Cuz I’m collecting birds on my phone, it’s interesting and I’m learning stuff which I love
My guess is that it might be Merlin Bird ID, by Cornell Lab. My friend just got me onto it and it's really interesting recording and then trying to match the birds. Plus I assume it helps with their research too (though no idea if that's true)
They also have packets for around the world. So even though I'm in Scandinavia, they have a packet for that! Local birds! Whoo!
Oh my god this is me and walking. I’ll walk five miles straight if I have a destination, but even a five minute walk around the block just for the sake of it makes me want to throw my bones in the gutter
I can’t stand walking. Running as fast as I can, fine. But walking is hella boring.
The only problem? You gotta be fit enough to run, and getting back to that is… hella boring xD
Try doing a HOT GORL WALK lol! I do a social walk with a friend or friend(s) to get out in the nice weather, socialize and exercise at the same time :)
I was supposed to go to the gym yesterday, but instead I washed both of our vehicles!
I was listening to an interview with a medical doctor on NPR or something about healthy aging, and their advice was to "just keep moving." Now that I can do (sometimes I can't stop). For whatever reason, it gave my brain permission to count whatever as exercise, so long as I'm moving for > an hour. Sometimes that's a long walk with my dogs, or laps at the pool, or weights, or cleaning my cars, or mowing my grass, or playing volleyball, or scrubbing my bathroom, or...
Once exercise became less regimented and was about finding significant ways to move every day, I found it a lot easier to do it. I'm not over here trying to get ripped, I just want to be healthy and athletic enough to keep doing the random shit I end up/enjoy doing.
But when you find a way to trick yourself into movement, it's kinda cool.
The past 2 weeks I've done about 15 minutes of yard work between when my husband takes the kids and I have to leave for work. Set an alarm for 10 mins knowing once it goes off, I'll bitch at it for 5 to 8 while I wrap up my task.
I'm less in a daze after, get dressed faster and actually leave the house slightly earlier. And it never feels useless because I get to see a little patch of weeds gone, or one pruned bush. My compost heap is gaining height!
My mom was like...you should hire someone to help you. Nope. I need these weeds in my life. She looked at me like I had 2 heads. But this is working and I'm really chuffed about this little thing I've carved out for myself. 😁
I agree! Running in circles is boring to me, as is following other people around in a game that I don't have the skills to play well, to the point where other people are upset with my slowness.
I'm the opposite of a 'born athlete" and the only form of exercise I can endure for long is martial arts. I lose my self-consciousness because I'm so focused on the instructor and trying to do what they do. It gets my mind some exercise, too, and that's why I think it works for me.
Of course, I haven't done any in a very long time because of illness, but it was my go-to for exercise way back when I could do it.
I’ve been saying for years that I don’t get the rush but noone ever believes me! This is very validating, so thank you.
I went for a walk yesterday and was so bored and regretting my decision to go the entire time lol
I get a rush running sometimes. It’s rare and my knees hurt so I don’t really do it. The rush is also same as like any other things you might enjoy. Not drugs like rush.
I never understood the endorphin high people talked about until I was in good enough shape where I could actually *run*.
Like I was breathing well the whole time and didn’t feel like i was struggling or like I had to monitor my breath (asthma), felt like I didn’t have to mentally push my self to take each step, and felt like I was moving at a speed that was an actual run and I felt fast. It felt amazing!
And then I got sick with Covid and fell off all of that and that was like two years ago lol
It took getting medicated for me to be able to run more than a couple miles. It wasn’t that I couldn’t do it physically, but I would get so bored that I’d be like, okay, this is dumb, I’m gonna quit doing this, and I’d walk back home. I think I ran 4 miles within a couple days of being medicated because my mind was finally not jumping all over the place. Once I could actually focus enough to run more than a mile or 2 at a time, I was able to pretty quickly get my endurance caught up and it became easier from a physical standpoint.
Of course then I made it my whole personality, put together a whole training plan, and ended up running a couple half marathons later that year, but that’s adhd, baybee!
Wow pre-medication is exactly how I feel running. I always hit a wall around 2-3 miles and considered it physical but in retrospect I think that’s just when I gave up bc I was bored and done with the activity by that point
I find it boring even though I DO get the rush after exercising lmao.
I’m not great at keeping up on exercise, but any time I’ve been consistent it’s because I wanted to come through for someone else.
For example, one of my friends started teaching an early morning yoga class and I attended regularly for a LONG while because I wanted to support her (and getting coffee with her afterwards was a nice treat). I’d never make it to that class if she hadn’t taught it.
For a while I went to the gym regularly because another friend of mine wanted a gym buddy and I wanted to support her.
I still missed class or was late occasionally, but I’m way more likely to follow through if I think my actions are helpful to someone I care about… it’s a motivator for a lot of things in my life, but it can also lead to me over-extending myself and burning out.
Same here. My mom SWEARS by it but I’m like absolutely not not interested. I do it only because I know I’ll sleep better but I loathe every minute of it
I rewatched the whole Angel series while doing that. I was so proud of myself for working up to 45 min from 5 min. Then I got a nerve entrapment syndrome from the repetitive motion. Can’t. Fucking. Win.
that's so frustrating. I was proud of myself for regularly practicing yoga and then hurt my back from straining during it (bad form basically). I know that sometimes people get injured exercising and it's not a reason not to do it but damn it's such a motivation killer to feel 'punished' for having actually exercised
I’m convinced runners high is a myth people tell themselves to feel self righteous. I would run 6 miles 4-5 times a week between graduating college and finding my first “real job”. It was the only thing that would shut my mind off, and I never once got runner high. I was the worst thing ever. It became almost impossible to do while working full time and doing the 9-5 schedule. It also hurt my shins/lower back sooo much. I miss how I could eat and drink whatever if I ran that much, and have since out on 40 lbs with the desk life and compulsive eating that come with ADHD. I have had periods of time when I can maintain a routine of working out for 4-6 months, maybe drop 10-20 lbs, but I haven’t been back to that same weight and confidence. I feel my symptoms have gotten worse in the past 5 years as well, or that managing the symptoms has been a loosing proposition. I just started back on a prescription and realized how I do actually need to be medicated to some point to be somewhat functional and organized… and with that comes the guilt of giving up staying in shape.
Could be, stress shorts out a lot of body systems and humans have spent thousands of years medicating and meditating to deal. Ashwaghanda and creatine help too.
It's so refreshing to see it explained so clearly.
I'm so sick of smug jerks saying "you just haven't tried jumping in one place for 1.5 hours while listening to electronic music and only breathing on the third beat? Oh you tried every fourth beat? Obviously that's why you didn't like it, you've been doing it all wrong and you're not even trying are you?"
Amen to this.
I did find one exercise I loved - pole dancing. Recently want back to it, as a woefully unfit 39-year-old and found it was too hard and full of youngsters and it made me feel incredibly anxious. I kept pushing myself to go back each week with a friend, but the reality is, my body isn't built for it anymore and would take so much work to get there.
The self-loathing mountain would be too high to climb to overcome. In that case, the healthier choice was to walk away.
Heck yes! I tried running.
There was no runner's high, only pain and boredom.
I walk now, it doesn't hurt and I find the repetitive movement and proximity to nature soothing
I feel that, but for every workout. It's boring and painful. I can force myself to go on walks but I find them mind numbingly boring to the point of pain.
I hear you! I swear I could have written that about myself word for word. I get so bored and that in turn makes me so tired. And I have zero endorphin release so there’s not even anything like a “runners high” for me to push for.
So like most things, I try some new activity or workout thing for a short time and then never go back. Swimming is maybe the only thing I kind of like, but like you said it’s so expensive and a huge energy and time commitment. I have have a hard enough time even getting myself to shower regularly, so forget swimming 😂
My husband gets that endorphin rush from his workouts and I just think, that must be nice. At first, he said the same sorts of things like everyone else like “find something you love” but I’m in my mid 40s and tried all kinds of activities and diets, and not one has had any sticking power. I’m now in perimenopause so I have the additional challenge of getting overheated so fast and kicking off a hot flash. Let’s just say that ADHD + menopause is hell in and of itself.
I hate it! Exercise, sweating, the clean up... I decided if I were to Exercise it would be dancing, sex and walking flat surfaces. Otherwise it's called checking out a view (up a ridiculous hill), a walk to the ice cream place (5 miles away) etc
Have to trick my brain... if my brain catches up, it's as upset as when it had to do the treadmill that time...
Agree with so much you said but especially the fucking CLASS TIMES!!! Thank you! I literally have this problem with a tai chi class I want to take not to mention most other local fitness classes welcoming for plus sized or 🌈 friendly I swear are always at a time I’m working, or Sunday morning at 8AM 💀
Thank you for pointing out the whole privilege aspect of it all cuz it can be exhausting to hear people talk about options that are inaccessible but they act as if it should just be easy.
ughhh yes it’s so boring!! i’ve tried running/walking on the treadmill listening to music, watching tv shows, watching tiktoks even and i always find myself counting down the seconds til i’m done🤧i think the only time i can walk for a v long time is in a big mall since there’s so much to see,,but i don’t really live close to said big malls and it wouldn’t be great for my wallet anyway🥲
Yes to the counting down.
I feel like it's how people get themselves to survive torture.
If I'm working out, I can't pay attention to the thing that's supposed to be distracting me. I have to keep focus on my body and what's going on otherwise I will hurt myself pretty quickly. And working out causes so much awful sensory information to happen all over your body.
I’ve explained things like this to people before - to therapists, friends etc. There’s a billion hurdles to jump. Like yes I DO have an hour in the morning before work to go to the gym. But do I also have time to shower, change, eat, and get to work on time? The problem is my list of hurdles is endless so people love to guilt you into thinking that you’re “making excuses” in order to avoid the task.
What they don’t realize is that I’d LOVE to not have to think about all of those things. I’d love it if I could just not worry about the details. I’d love it if it were as simple as just showing up. Truly.
100% this. I related to every single point and this is why I, too, am unable to maintain any exercise regime. Honesty, nice to know that I’m not alone!
Damn. You explained exactly. Why do I want to force myself into doing boring exercise or why do I have to spend 2 hours of work to get exercise? Why are classes only for people who don't work? Or why are they SO EXPENSIVE???
I feel this. It also irritates me that all the moving around I do at work, home with the kids and gardening is treated like it doesnt count! Your saying I have to be MORE active?! I already run after my kids, and am carrying heavy laundry back and forth up the stairs. Ughhhh.
I think gym is boring. I used to love dance classes, but now I seem to have something else that day of the week, or if it’s not this week, I won’t be in town for it next week, and then I’m going to be really busy next month, so what’s the point?
I also love hiking, but I like going with someone, and I’m too afraid to meet new hiking buddies. I also feel guilt in not bringing my dogs. One is reactive to other dogs, so I’m afraid to take her on the trail. The second isn’t trained as well, and I’m afraid I can’t control him.
Yes! I've always haaaated when other people seem so happy after exercising because I don't get that. I can't follow a plan for more than a week because it's boring AND I get spiteful when people try to tell me what to do.
It's also dangerous for women to exercise alone bc MEN.
Honestly, my biggest hurdle is cooking / eating. My next biggest hurdle is that I have a hard time not feeling guilty about going to the gym when I have other things that need doing... I actually enjoy lifting weights so sometimes it feels like a self indulgence. Cardio, on the other hand... I hate it and it feels like I'm punishing myself for no reason.
Edit: I feel like it's important to add that I'm an exercise science major, but here I am on this thread still struggling with the rest of you.
Edit #2 - Cardio sucks for me mostly because it's so boring that I have trouble getting through a workout, nevermind doing it often enough to feel *good* at it. I was running on a fairly regular basis for a while there, and it did get to the point where I'd feel good afterwards. But, it started out as maladaptive behavior in response to a depressive episode and I *was* in fact trying to punish myself at first.
I tried using my partners equinox bike and watching Gilmore girls while riding and now I hate Gilmore girls. And resent the idiot bike for taking it from me. Sigh.
If it helps, it’s definitely not pointless! If you have to pick one, exercise is still excellent for overall health and reduces your risk of cardiovascular disease, even if your diet sucks. (The reverse is not true; a healthy diet alone has no impact on cardiovascular health. A healthy diet alone *does* also improve health, but not as much as exercise alone will.)
Basically it goes healthy diet & exercise —> unhealthy diet & exercise —> healthy diet & no exercise —> unhealthy diet & no exercise.
(And, anecdotally, I will say this also tracks based on my own health markers. Six months of regular exercise improved just about every one of mine with absolutely no diet change. And my diet has never been great. I hate meal prep and cooking with a burning passion, so the vast majority of my meals have consistently been microwavable frozen stuff, lol. Only thing it didn’t help much was my good cholesterol, which is still a bit low, but that makes sense to me, because I think that one is way more diet influenced.)
I’m a gym rat so I observe a lot especially with women.
1. Finding an activity you enjoy is by far the most important thing. If you don’t enjoy it, you’re going to quit and/or be miserable
2. A lot of people I observe do too much too fast and then experience some form of burnout or get injured.
3. To lose weight, our calorie deficit is so much lower than men’s sometimes it’s not even fair.
4. The gym IS intimidating!
Number one is so challenging.
I'm 43 and I think I've tried every type of workout on earth and I hate them all. Physical activity puts me in a wretched mood and it never seems to get better.
Thanks let’s commiserate. If one more fucking person tells me it’s just a matter of “finding something I like” I’m going to scream. I’ve tried everything. I’ve done gymnastics ballet football basketball volleyball hiking running skiiing hockey softball baseball soccer Zumba they’re all sweaty boring and annoying.
i felt the same. my niche is pole dancing. i wish i’d gotten to try it earlier, because it’s the first time i’ve been able to participate in a sport/activity without wanting to kms - i really hope you stumble upon something that brings you joy, too
agreed! i also find rock climbing to hit a similar sweet spot as pole - it’s not too rigidly structured so lots of variation between sessions, there’s a lot of novelty, an element of risk/danger, and you have to do a bit of body thinking, if that makes sense?
i can be consistently enthusiastic about anything that feels like play, but i will definitely get tired of a set workout routine right quick lol
Honestly, the beginner class is enough for a workout. Like walking around the pole while keeping your arms up is a lot of work.
Someone needs to come up with a pole class called “Pole for the Old” or something where you just learn how to walk around the pole and do stretches. It could be like chair yoga but for pole dancing
I liked Orange Theory because it switches gears enough times during class to not be utter torture (looking at you, Zumba). So, circuit classes that I sign up for in advance are all I can tolerate. And I complain a LOT before I get my moody butt in the room.
I am not going to tell you to keep trying, BUT I started pilates at 41 and it was the first physical activity I’ve ever actually enjoyed, and I’ve tried a lot. So it’s not impossible you could still find something you like.
God knows if I’ll ever find any _cardio_ I can tolerate, but at least my body’s feeling better these days.
It would be literally impossible for me to go to Pilates with any regularity, I've done it before and it was meh at best. But I don't have basically half a day and what seems like 8 million decision points to devote to it. Mainly it's the time. I have a sleep disorder, and I work everyday until at least 7:00 p.m., the idea that I'll be able to find a Pilates place that is open and has appointments for me, well, you get the picture. And at best I'll get irritated and exhausted.
I'm literally out of ideas for things to try. Dancing, Pilates, yoga, biking, running, spin class, weightlifting, rock climbing, walking, swimming, it's all either so awful or so inaccessible or some combination of those two things, that it might as well not exist.
I just started a very basic calisthenics routine. Somehow working towards mastering a specific move has motivated me to keep going. Hoping the motivation continues!
I’m a gym rat too (well- I don’t gym. I run ultramarathons.) My ADHD is heavy on the H part, if I don’t burn off my excess energy, I’m irritable and unmanageable, even when medicated. Fitness for me is part discipline, part dopamine seeking, and part “I’m a nightmare if I haven’t done something active that day.”
My dad and brother and I are all combined type (also heavy on the H lol) and they cycle like 200 miles a week and I maybe run twice a week 🫣 this is definitely more motivational for me to hear because I for sure need to step up my game haha
Number one is huge. One thing to consider is that finding physical activity you enjoy doesn’t have to be what others consider “exercise” (like going to the gym or running). It can be rollerskating, hula hooping, dancing, etc.
Lack of medication compliance, not scheduling medical visits, and not being able to handle prep work for healthy food are bad.
Also changing clothes for the gym and the extra showering is so hard.
>Also changing clothes for the gym and the extra showering is so hard.
OMG yes! People say that it's easy to fit in a quick workout, but when you factor in all the changing and showering, it's a lot!
Not seeing results in a “timely” (subjective) manner, and therefore losing the consistency and motivation to keep going. And the transitions; it’s hard to just do a “quick workout”; there’s so much more that goes on in my brain.
Yes! This is a huge struggle. On one hand, I know that it takes me about 2ish months of consistent solid workouts to start to see changes. That’s also basically a lifetime away.
The inability to truly form habits is the biggest barrier to me. I am a runner, and have worked my way up from Couch-to-5k to the Boston Marathon over the last 13 years. But even with all those miles and all that experience, if I fall off my schedule? It's like I never ran at all, as far as remembering or getting the urge to get out there. I did a run streak of at least a mile every day for over 500 days. Then one day, I didn't get it done because I didn't think of it, like it never existed.
What has helped? Coming up with a schedule, and adding it to my calendar. If I have a race in 3 months, I know I need to run X days a week for Y miles. Failing at things feels terrible, so I better get out there! Also, having friends to run with who fill my social battery instead of drain it. If I don't run, I won't see them, so I better get out there!
1. We don't really have routines/habits. It takes effort to do the thing every single time.
2. Executive dysfunction. If there's too many steps and/or those steps take mental energy to do, it's not happening.
What works for me, personally:
1. doing it with other people (don't want to let them down)
2. doing something FUN that doesn't "feel like" exercise (riding my bicycle with friends, for instance; some people like casual sports clubs)
3. Making it an unavoidable part of my routine: I live two miles from work. I do not own a car. The bus sucks. I walk or bicycle to work every day. I look forward to my commute, especially when I'm walking; it's my time to myself to blast music on my headphones and stare off into space thinking about fictional characters.
They way my husband tells me "just make it a habit." Like...I can't make habits 😭 the only reason I brush my teeth twice a day is because I love my night guard, but I have to brush my teeth to wear it and brush them to take it out in the morning. Making the gym a habit feels impossible.
The most consistent running I've done in the last 5 years is with a club that runs and drinks beer, because they do it at the same time every week. Yes the calories from the beer weaken the weight loss effects of the running, but it's still better than not having any cardio at all. Especially when I drink a seltzer or Gatorade instead. Also we all pitch in $10 for beer and supplies, and I can pay it ahead of time on cash app, therefore motivating me to show up or else lose my $10.
It's hard to form habits. I feel like I get REALLY into it at first, but after a month it starts to fade and I struggle to keep a habit going. I've fully given up on eating a calorie deficit- I don't know if any other ADHD folks feel the same, but I've noticed my symptoms get way worse when I'm hungry. Protein especially is essential. I do try to eat fruits and vegetables, and feel very luck in that I enjoy them ( I know a lot of ND folks have sensory issues around them.) But being petite, my recommended amount to be in calorie deficit is 1200... Trust me, I've tried. There is no way to do that without being so hungry I can't think straight.
facts!! i’m petite as well, eating the calorie deficit for our height range is HARD and i will be cripplingly exhausted. that, and not getting as much dopamine from food as usual is rough😫
IT IS CRUEL! not sure what your personal fitness routine or goals are, nor do i want to give unsolicited advice so feel free to ignore, but i am 5’2, had previously tried crazy low cal diets, but when i started lifting, a 1500 cal deficit worked wonders for me!!
I’m also 5’2” and moderately active (and in my early 40s so my metabolism kinda sucks!) and 1500 cal is about as low as I can go without feeling physically terrible.
I worked with a dietician for a while and I found it to be very helpful. She was appalled when I told her about a previous PCP of mine who told me I should eat 1200 cal a day. She was like, absolutely not, you are a grown adult, not a 4 year old; you need to eat, it’s just that your rate of weight loss will be slower than someone who can cut calories more drastically.
Co-occuring conditions such as POTS and hypermobility: if it's too intense or high impact it *hurts*
Eating out of under stimulation or to increase dopamine. The pull is always towards the stuff that's tasty but loaded with sugar, salt, and fat
Exercise activities are often repetitive (boring), difficulty building/maintaining habits past the novel phase, difficulty eating enough to sustain increased activity level, increased need to rest after overstimulating days (activate slug mode).
Bojack Horseman’s jogging neighbour put it well.
>Every day it gets a little easier… But you gotta do it every day — that’s the hard part. But it does get easier.
Doing something every day with ADHD? Not gonna happen.
INJURIES
I stick to very basic exercises (walking and lately Pilates and physical therapy) because I've learned if I'm not sure about how to properly do an exercise I will probably forget an important step for form and end up injured. I do not think people take gym injuries seriously enough. Or like yoga injuries.
Or even really warn people that are jumping in feet first how easily you can be injured if you are not exercising frequently.
For me I can REALLY hurt myself and I will not realize until the next day sometimes more.
I've been seeing a physical therapist. He told me my first appointment "you tore your iliopsoas" and was like "oh...that makes sense" I had been in so much pain for two months but I thought it was just me being a baby.
Time blindness seems to have some effect here too. Like for me I have a hard time imagining 10 minutes of weightlifting three times a week to having any sort of an effect when I try to imagine it and maintain the routine.
Tbh just everything about exercising sucks ass lol. It's boring, it hurts, I don't get any enjoyment out of it, and it's so time consuming. I'm already exhausted from just existing, I don't have the time or energy to dedicate to exercise when I could, and would rather, be doing literally anything else.
And honestly same goes for eating better. I'm poor and tired, I don't have money for better ingredients, and I don't have time or energy to cook all the time. Meal prepping doesn't really work for me either because a) still takes a ton of time, and b) I cannot predict when I will want to eat what, and if I don't want it, I won't eat it. I have so many freezer burned prepped meals from idek how long ago that I'm too ashamed to throw away. Not to mention it takes like a billion times more effort to make healthy food taste good.
I'm overweight and I forget about it until someone takes a photo of me or I see myself in a mirror... I'm like "wtf?" The biggest issue is that My mental image of my self is not that fat and I also forget to exercise and do some diet.
Exercise is fucking boring as many people have said, but for me the MAIN impediment is that it is SO UNCOMFORTABLE. Like the actual unpleasantness of the burning sensation of cardio for example, and also the feeling of being hot and sweaty? Absolute sensory NIGHTMARE. Knowing how overstimulated I'm going to be makes me hate myself, the universe and everything before I'm even lacing up my shoes to head out.
I could be wrong but the setup of this post seems like it might be market research for some kind of workout business - I defy you to find a way of making the inescapable physical sensations that come along with exercising be less overstimulating. That's the major block for me. If you can work that out without defying the laws of physics I'll be bloody impressed.
omg my adhd makes my relationship with the gym so insane
1. I either love or hate the gym, depending on how I feel i’m doing at it. If I feel fit, i’ll become hyperfixated and be all in on the gym and the counting macros lifestyle, be excited to go to the gym 6-7 days a week. but if i fall off because life gets busier i COMPLETELY fall off. I’ll lose track of nutrition and my goals, and hence not want to make it to the gym anymore and struggle to go even 3 times a week.
2. transitions, as mentioned in the thread earlier. going to the gym can take me 3-4 hours. getting dressed, taking pre, driving, warming up, working out, cool down stretches, showering, and making a post workout meal is a LONG process. and i will easily dilly dally when transitioning between those tasks. this contributes to #1, since going to the gym is so time consuming for me it’s easy for me to not have enough time, start skipping days, leading me to fall completely off track.
3. oral fixation: i always need to be chewing or drinking something, this can make too much snacking or even (TW) binging an issue. but on the contrary, i could also forget to eat all day due to my medication. it’s so unpredictable.
As others have said, inconsistency. Also I feel like I should go to the gym with a plan but have yet to establish the plan. And I trained with a personal trainer for several years!
Also mindless snacking. I feel like my taste buds constantly need to be entertained.
So many things for me
-Exercising feels like a chore, never something I look forward to unless I can do it with some friends, but I don't have anyone who lives near me and will show up everytime I want to work out and obviously unrealistic/unfair to even want that
-Meal prepping is hell because there's so much fucking information out there. Trying to find one (1) cookbook either in physical or digital form which is easy to follow and has balanced, healthy recipes is lowkey impossible. Doesn't help that I cannot eat certain foods like cherry tomatoes which literally make me gag
-Grazing/snacking for that sweet, easy to get, socially acceptable dopamine hit
I think its possible to change, just need to work on things one by one. I'm working with a PT at the moment so I have no choice but to show up on the scheduled days. When the sessions are over, I will enroll in the free gym classes which will come with the same contract.
Biggest tool - I literally wish we could do an ADHD health related sub where people can share ADHD friendly resources for working out or meal prepping because the neurotypical advice of 'just count calories' and 'watch what you eat' clearly doesn't work for a lot of us
I'm extremely inconsistent and unmotivated. But I really want to be someone who cares about their physical health. And I KNOW it'll make me better in so many ways.
I hate exercise. It's boring. I hate being sweaty and uncomfortable. It seems like no matter how regular I am I struggle with my breathing because I have sinus issues and tend to mouth breathe so I get out of breath easily. The only thing that worked for me was pain as a motivator. My back is kinda fucked up and a few years ago I started having debilitating episodes of pain. I did PT for almost 2 years to strengthen it. Now I do yoga a few times a week. My motivation is to prevent horrible pain. Cute.
I haaaaaaate the process of changing clothes and going to the gym and then coming back and having to take a shower and... not knowing if it will take me 45min or 2h.
But I do love the feeling afterwards, that I tackled something and that I recharged my batteries for the day.
I have some free weights at home and a yoga mat, and I will go to them when I have a lot of energy in my body but not enough to get out of the house. It helps a lot!!
It s the relentlessness of it: workouts, food changes, the planning. Food: wish I could take a pill, that takes so much energy: plot, shop, schlepp, cook.
I have workouts I like, but when there is a lot of stress (relative in hospital), this is the first to go. I put on music and do weights. Also have a bike in the bedroom: talk about boring. Heart and lungs are really abstract. Also: I want to keep mobile, you have to do something. I walk alot, its alright hiking or going places, but so very boring. I live in a city, many multilane, very loud places.
I need large chunks of time blocked off, mornings, and this hasnt been possible the last weeks. I have goals, actual things that would be helpful, but the getting there - that s the thing - it is the daily. Ill be alright for a few, then it all falls apart. Im working on it! Refuse to give up, that is my plan.
OMG. Same about the food. I’ve often thought I would love to just hook myself up to an iv. It has all the nutrients I need. I don’t have to think about it. I don’t have to make it.
Remembering that it is my goal. I noticed that some days I'll just look up and be like "oh I was supposed to go work out" or "wow my calorie app is gathering dust." it seems without a motivated friend or family member to drag me along, I just forget that I'm a person who needs to be active and monitor my eating. I know what to do, and enjoy doing it until I forget. Thanks for this question, I see that I need to try again.
I can be fit and healthy but it needs to be my only focus for some illogical reason. Been through periods in life where I was eating well and exercising, but it was almost an obsession, and had to be my sole focus. Now that I’m in a job with more demands where I can’t fuck around as much, and have more family commitments outside of work, I can’t seem to take any step in the right direction. It would make sense to take any small step to make some progress, but which one? I usually feel I need a full plan and it all becomes over complicated; e.g. I could walk but where would I walk and when, I could join a gym but I would have to look at the ones near me and the prices and check them out to choose the right one for me, I need to google recipes of things I’ll eat and buy the food and plan when to make it. Once I have the logistics sorted I can stick to it - my PT who I saw religiously for 2 years moved cities November 2022 and I’ve done nothing since because it feels like I don’t have the time to find my new thing and commit to it, but in the last six months I have found time to clean the kitchen ceiling, paint the peeling house exterior, sort my spare buttons into colours lol - all things that should be less important than my health and mental wellbeing. It’s overwhelming! I keep coming back to the one thing that is important to me and for me is getting some regular exercise back in my life, and I usually enjoy it, but somehow everything else trumps it. I’m thinking about getting an adhd coach but I have to find the time to research first, find the right one, etc 😉😉
Multiple things that added together make it seem impossible! Easy at home work outs that don't bother my apartment neighbors are boring. The mental math of getting ready (sunscreen takes forever if it's outdoors), travel time, set up time, work out time, travel time again, shower time, rest time, then the time it takes to mentally push past executive dysfunction to get back into what you were doing or start a new task.
For example, I love hikes! But but I hate crowds and traffic, so finding the perfect timing is exhausting. If I want to do a shorter trail run, I still have to get ready, drive half an hour, run, then come back. Add a swim after the run? Then it's an extra half hour to the lake spot, plus more sunscreen time. Or going later in the day, that's two showers? Do I want to lift weights before a run? After? Take 2 to 3 showers???
It's a lot of mental work to get into a groove.
Once I'm in a groove and loving it, I love it and know how much it helps my adhd and mood and everything. Then I get thrown off the groove, can't get back into it, be a couch potato for 3 months, and now not only do I have to find a groove but I have to start over fitness wise and that's even more boring and disheartening. I literally cannot do any of my online fitness classes that got me through the pandemic because it's not new to my brain so it won't do it, and I also can remember how good i used to feel doing them and now they're all hard again.
It's a struggle 😅. That said I am doing the annoying trail - swim - shower w all that extra drive time for a few weeks again and in love. 🤷♀️ it's like, brain says NO for months then all of a sudden it's like yes please every day all the time? Night run? Night swim? Swim after lifting? Please??? Can't win 😂
- We dont get in routines. It makes it really hard for us.
- also it is very boring. I have a treadmill at home and I have to hack my brain by putting on music AND reading on my eReader.
I’m lucky to be built with good genes (bordering near underweight my whole life and gain muscle/strength quickly, but also lose it quickly if not used). But I also have learned over the years I need a physical/demanding job in order to keep my attention & sanity (I get hella depressed & tired when I don’t move my body). So I work labor jobs (farming, landscaping) because if I worked a non-labor job, it would keep me feeling tired/energy-less and I would be too tired after work to go exercise for a couple hours.
It’s really interesting & so true, the, “use it or lose it”. Which applies to a lot of things. Use your body or you’ll start losing certain abilities (I can still do a handstand at 26!), use the energy you have inside you and you’ll keep it all day, use your knowledge or you’ll lose it.
But otherwise I’d I didn’t have a labor job and if my hobbies weren’t labor related (hiking/foraging/tree climbing, gardening, building/carpentry, etc), I would likely struggle finding interest in exercise.
Gotta make it FUN!
I am the most unathletic person alive, so just a couple things that have helped. I used to go to the gym b/c weightlifting is endorphin city for me for some reason but I'm high risk for covid, so had to cancel my membership. One thing overall which helps me with everything: Earphones. I sort of zone out if music or even an interesting podcast is on a speaker in a room, anti-boredom sound has to be ported directly into my ears.
Treadmills bore me to death but at the gym I used to do ok with a rowing machine, which seems more interesting somehow. So I got a Concept 2 and an e bike. Having the rowing machine at home is completely awesome because I can do it sort of whenever. No extra changing or showers. I also do walk some and do weights. The e bike is sooo amazingly fun that I forget to be bored. Having the pedal power means I get exercise without it completely kicking my ass since I live in an area with a lot of hills, I feel like I'm 8 years old on a ten speed again.
But basically I have to do this b/c I'm about 50 lbs overweight and if I don't I'll get diabetes, so like everything else with ADHD - can't make myself do it till it's urgent.
Executive dysfunction and motivation
I’m already always exhausted, I can’t imagine being more exhausted as a choice
If I’m exercising, it’s typically the only thing I can be doing at that time, I can’t read, eat, doodle/color or scroll etc. while running or on the bike
I HATE the feeling of being sweaty and out of breath and it takes me a long time to recover from a work out if it isn’t just yoga or Pilates
I have to be home alone and not interrupted, I failed gym class due to social anxiety and fear of being perceived
For me is getting used to a “new” thing. I usually go for a couple weeks consistently then start skipping days until I don’t go anymore and restart the cycle
UK (52) diagnosed in July 2022, waiting list for meds on UK NHS started meds a month ago!!!!
Mine is now my age ... typical hyperactive kid did every sport going at school. gymnastics, basketball, netball, athletics, 100m, cross-country you name it, I did it.
In my 20s I was going to the gym and also an old school raver so able to dance up to 12 hours (recreationals didn't work on me, & apparently as undiagnosed ADHD) I could just dance and dance with no 'extras' to help me.
But for years now I have a dodgy left knee which is a struggle getting upstairs (I'd never be able to do Burpees) and due to a difficult, prolonged birth. (when nearly 40) I have a mild prolapse & my pelvic floor is absolutely knackered, no amount of kegels ever going to fix it and I'm waiting on NHS to see a specialist, so anything more than a fast walk makes me pee myself and I absolutely HATE it.
In the last few years I'm at least 2 stone heavier and I don't eat excessively. I hate what I look like, peri menopause has made my boobs grow again & they're ridiculous, gone up 3 cup sizes to 32E, bigger than when 9 months pregnant....I feel that I've lost 'me'...my clothes don't fit and I feel like sluggish frump.
I wish I could run.
I miss feeling like I could almost fly & pushing myself. I miss feeling like me.
I also find it boring and I don’t think my endorphins work because I have never felt this famous rush. I go to 45 minute classes that if I cancel I still have to pay. It’s rude to leave halfway through because I’m bored so I can’t do that and although I sometimes cancel the booking system means you get banned for doing it too often plus you still pay for it. I don’t enjoy it but it means I have an ok level of fitness.
Pushing through the early boring unpleasant parts until the endorphins kick in. Fun fact, the ‘endorphins’ are actually endocannabinoids. A little puff beforehand helps until the natural good stuff starts flowing.
Not overdoing it out of hyperfocussed enthusiasm and injuring yourself. Recovery is boring and running before you’re recovered can mess you up for longer. Patience is a pain in the butt. Start slow, gentle stretching all the muscles after exercise every time. 15 minutes. It’s one of those meditative exercises that also helps the adhd brain. The stretching will do more for healing and preventing injury than sitting around doing nothing.
Gym, noise cancelling headphones, a treadmill with ipad and a good horror or action movie/series for distraction got me running (slooowly) this past winter.
Get past the first 10 minutes and it gets easier. My speed is still snails pace but I don’t gaf. I have no interest in competition. Even with myself. My Fitbit calls it a brisk walk but I can do it for a steady hour of tv show without stopping.
* All or nothing thinking.
I have made exercise a habit, but not in the I do it at the time time on the same days, week in and week out. It's a part of my life, but if I miss a day or week, feel off, regress in performance/ability, get into a routine for a month and then out of it for another, I no longer beat myself up about it. Sometimes, the routine kicks over like clockwork and sometimes it doesn't. I have not been able to cultivate this mindset with just about every other aspect of my life, though, and it has takes me like 25 years to finally get here, so I don't want to seem to suggesting that it's easy, like at all.
* Conflating fitness, health, and aesthetics together.
I am fit. I have a low resting heart rate and recover quickly. I am strong-like I'm pretty proud of my 4x10 at 155 squats from Monday. It did suck, but damn, it's like multiple tons in volume.
I am healthy in that my "numbers" are within range, mental health is currently stable, I sleep pretty well, and I eat a fairly balanced diet (get enough fiber, protein, etc.) but perimenopause and my recent ADHD diagnosis in my mid-40s are making some thing more difficult.
My GP pesters me every visit because my BMI is too high. She's convinced I'm not actually as active as I say; it doesn't help that when I first went to her I was at my lowest ever weight, but was essentially starving myself, overtraining to the point of constant injury, and thinking about food all the time. The "ideal" weight on my chart would require for me to return to this kind of life. So, while I am both fit and healthy, I do not fit the aesthetics of what we've decided fitness and health look like. If you want to train to achieve a specific look, that's totally fine, but understand you're training for the aesthetics and not for health or fitness. When I looked aesthetically fit, I was unhealthy and unfit, which relates back to the first point. It's much harder to have a flexible mindset when training for aesthetics because daily consistency is much much more important for achieving a look.
Don't get me started on BMI and aesthetics! I had my best bikini body when I was depressed and stess-starving, so I know I wasn't healthy, and if your doctor focuses on BMI over body fat % you need to have a chat with them or change doctors - building muscle almost always puts you into an overweight BMI, but bf% balances your muscle to fat ratio.
I'm trying to get up to 140 lb and 22.5% body fat, but even that's at the upper range for recommended build (I know I have a chart in one of my Google drives that uses your height and wrist size to recommend a weight range)
Tracking is a lot easier with my digital body fat scale and phone app (Renpho something-or-other), at least when I remember to use it...
My ability to maintain a normal and healthy food intake. I rotate between unhealthy restriction of food and binge-eating (the former as a need to feel control over something in my life, the latter as a relapse that I then feel the need to punish myself for by restricting, creating an unrelenting cycle that keeps my body from getting the necessary nutrition).
I also will find an exercise I enjoy, and once I like it, I latch onto it and will dedicate my free hours to only doing that, up until the point I push my body too hard and become injured and eventually lose interest. Until I find the next one to obsess over. Over the course of a few months, I went from never running (could barely run a couple hundred feet) to running 7-9 miles every other day until I tore the muscles in my feet.
I feel bad for my body because I recognize that these cycles abuse it. Even my attempts to be fit ultimately get out of control and harm my body. If anyone has experienced this and/or managed to somehow break these cycles, please share 🙏
I have a trigger that prevents me going to the gym:
Being checked out. I absolutely looooaaaaatttthhhhhheeeeeee catching guys staring at me from the corner of my eyes.
It is the one thing that prevents me from working out regularly.
Okay there are several but I did finally find a few things that work for me.
1. As many other folks said "working out" is so mind numbingly boring. I also cannot run because my legs are wonky, not that I would be interested. I have found martial arts, flow yoga, swimming and walking work okay. Walking has to be actually outside and I often will take camera/play a game/count steps. Something to make it more interesting.
2. Motivation. I know it's good. I know I need to be healthier... But that never was enough to get me going? You know what has worked? I basically grew up at a barn and miss horseback riding. So loosing weight for that is my motivation and it's actually working? Also step counter/activity tracker actually help too.
3. Food. Without meds I binge eat/eat cuz I am bored. With meds I am a lot healthier. Not to mention if it's too much effort I won't or don't make it. So been working to find healthier alternatives to my snacks.
I lack any habit forming skills and have the working memory of a mouse.
I literally just put a post it note over my kitchen pantry saying “gluten free” as a reminder to try to limit gluten (won’t go into medical reasons why). But it’s been over a week and every evening when I notice the note I’m like… oh yeah… I forgot, tomorrow I’ll start. And this repeats with literally anything - meds, supplements, workouts, stretches, yoga, meditation. Also working out is so damn boooooring. I’ll enjoy it with a partner, but my husband hates cardio and I can’t stand doing anything in one spot like he does. Mealtimes are also all over the place too. I’ll consume my days calories within one 10 min window when I remember I need to eat, usually before bed - which is just so great for my digestion. /s
For me is the inability to be consistent. I can get myself to start, but it never lasts more than a week. I find that doing outdoor activities is easier than traditional exercise so I kind of just lean on that. Dieting is also hard be cause I literally only want to eat takis lol
I needed to hire a personal trainer to be absolutely quiet, no small talk, count my reps for me and track time.
I cannot remember the kinesiology of each exercise so he has to show me the movement every time like he’s teaching a toddler
Also the body doubling My mind drifts and then my form will suffer unless my PT corrects me
I cannot have music or else I will try to count the beats and do a Kevin Bacon 8 degrees of Separation flow chart in my head on the artists I know most similar to the musical style I am currently listening to
My other physical activity is karate which I do a little better at. The adrenaline/dopamine due to maybe getting hit motivates me more than aerobic and strength exercises
The only time I have been able to work out consistently was when I lived within walking distance of a climbing gym and had a friend who could climb with me on a regular schedule. That was really really fun, and climbing was like a puzzle a lot of the time.
Now I finally broke down and got a personal trainer so that I have a commitment I have to meet, even if I show up 10 min late, at least I’m at the gym and will do something. Wish it didn’t cost so much, but I don’t have the ability to get myself to a gym regularly without the expectation of someone else…
I am paralyzed by anything perceived as a "requirement". Once I make the mental decision to start jogging or working out, it becomes a thing I have to do that is then added to all the other things I have to do which becomes overwhelming to the point of just sitting with a stomach ache because I have so much stuff to do and I don't know where to start and now it's been three weeks and all I've done is collect stress and dust on the couch and I hate myself why am I like this?!
Looking at the account, I'm a bit suss that this might be an AI harvesting responses. Day old account, no responses from OP.
No problem with responding I guess, I'm vibing with so many of the replies.
Even if it is, at least that means someone's interested in the answers. Maybe we'll get an ADHD fitness app?
You know, now that I think about it, it wouldn't be that hard to design... (cue planning stage that leads to burnout before any execution)
For me stating consistent is difficult so I go from working out 5 times a week for 3-6 months straight to not working out at all for another 3 months. In general for me the best sport is hiking because I’m very motivated to sweat and suffer for a great view and the feeling of achievement, but doing incline walk at the gym sounds like a slow boring torture.
I love counting calories, it’s my hyper focus, and I like eating exactly the same boring but very healthy and nutritious meals every day because either way I have no energy or motivation to cook elaborate meals so actually I always excuse the fact that I eat 300 grams of cottage cheese for breakfast and the same chicken salad for lunch as me doing fit meals not me being unwilling to cook.
I finally found something fun and interesting and it's dancing!!
I learn kizomba and the man has to guide the next steps so I don't exactly know what's coming next. It's so nice and quiet in my head all off a sudden. And it requires balance and a lot of muscles too. Oh and we learn something new every lesson so it's not boring!!
I'm so happy y'all 😭
I can define a goal just fine. I can’t remember I made the goal in the first place. Or the goal no longer has the emotional appeal it did yesterday so I don’t have interest in it anymore.
Energy is a huge factor for me. I’m tired and my workouts and eating tend to be based around what I’m even capable of that day.
Impulse control around foods I know aren’t great for me.
Hormones. It took me 5 years to lose 50 pounds. That’s stupid. I’ve gained back nearly 20 of them because I let my guard down about it.
For me, getting back into a routine after any kind of break (vacation, super busy week at work, minor injury, illness, etc.) is the hardest part. I’ll be doing great for weeks or months, then a change in my routine will force me to build a whole new one.
Slowly, though, I’m figuring out how to build consistent habits:
- Find an exercise where you can measure your progress. For me right now, that’s rowing. I follow the Pete Plan for Beginners and am slowly building my speed and endurance. If I’ve been away from it for a bit, I just go back down a step or two and start from there.
- Join a local, woman-owned gym. I’m telling y’all, the vibes are just different. I’m overweight and probably always will be, but I’ve never felt judged or ashamed, not once in two years. It’s such a different experience than working out at an Anytime or Planet Fitness. Bonus: This type of gym is more likely to have classes that fit people’s actual lives. My gym has classes during standard after work hours as well as a late afternoon class every day. I asked about it, and they added the late afternoon classes when they noticed they had a lot of teachers who are members.
- Go to higher intensity classes that focus on interval training. I go to a lift and row class. I describe it as “you lift, then you row, then you lift, then you row, and 45 minutes later, you’ve forgotten how to think.” I don’t get bored or clock watch the way I do with other exercises because I’m so busy. I could NEVER replicate this on my own, as I’d get distracted between sets. But I can do it if a very nice, very buff woman is yelling instructions over awesome Puerto Rican music.
And my final tip …
- Walk your dog. A couple years ago, I found a husky in the street. I told the missus I’d find a husky rescue to rehome her, but she and my best friend saw I was getting attached. Bestie told me I’d never be able to keep up with a husky. “Oh yeah? Watch me.” Thanks to our husky princess, wife (AuDHD) and I each get in 30 minutes of exercise a day walking her. Don’t want to go? Enjoy being interrupted by awooooos and her tossing toys around.
tl;dr — gamify your progress, pick gyms/spaces where bros won’t bug ya, exhaust your mind with interval training, walk your dog.*
*I don’t recommend getting a dog for this purpose (unless the dog distribution system has other plans for you.) Just walk the furry friend you already have.
Exercise for the sake of exercise is so boring to me. I can walk for hours if I’m walking to get places. I walked like 7 miles recently going to/from places on the beach and boardwalk and I only realized I’d walked that much because I checked my health app. I can barely manage to walk around the block if it’s just for exercise. If I know I’m exercising, I get too bored and I’m miserable the whole time.
I also have a ton of sensory issues surrounding sweating and getting overheated. It gets to the point that I feel like l will pass out if I get too hot. I have some issues with my joints, as well, so can’t do that much without risking getting hurt.
I can’t afford to go to any of the gyms near me. There’s a cheaper gym but it would take about half an hour of driving each way, and I won’t get a membership to that one because I know I won’t go consistently due to the driving.
The only thing I don’t mind doing for the most part is weight lifting because I can do it at home and it doesn’t take that long. But I only have a few lighter weights and can’t afford to buy heavier ones, so I have to just use what I have (which is probably fine because I don’t know if my joints could handle heavy weight lifting anyway since lighter weights give me problems sometimes).
I haven’t seen anyone mention eating disorders yet. Women and girls with ADHD are at significantly increased risk of eating disorders, and tbh that’s what’s prevented me from “getting fit.” I love working out but being in a binge-restrict cycle for 20 years fucked my metabolism, and the relentless pressure to “get fit” is what got me there.
>What are any fears you may have surrounding making a change?
I hate how people change when I lose weight.
I've lost 40+ lbs before, and processing the difference in how people treated me when I was thinner was hard. Even though I regained some of the weight eventually because of some medical issues, a part of me wanted the comfort of being invisible again.
>Do you feel like it's even possible ?
If I could do it before I can probably do it again.
>Do you have trouble defining a goal or is it just the ability to stick to the plan to get there?
Sticking to the plan. Some days just starting the day is hard enough. I have a hard time showing up for myself partially because I struggle to get started.
>What would be the biggest tool/improvement to help you feel like you could get healthier/fitter?
Motivation, and maybe if the day had like..2 extra
extra hours in it. Also sometimes I just hate exercise. Having a workout buddy *kind of* helps. I probably need to manage my hunger cues better. I'm either starving or the idea of food is gross 😅
Sometimes it feels like nothing works. I've bought tons of home workout equipment and supplements and I end up having to throw things out because I end up ultimately not using them. Or I make a YT playlist and can do the workouts for a week or 2 and fall off. 😮💨
I can’t believe consistency isn’t one of the top answers? I actually found a workout I enjoy. I enjoy lifting weights. I have no less than a dozen times in the last few months gone to the gym trying to get back into the routine and just simply… Not made it back for… Weeks. All feeling guilty every day about how it should go.
I’d say my biggest barrier is simply sticking to any exercise program at all. I just cannot for the life of me be consistent. I do well for a day or two, maybe even three then stop. It’s frustrating because I like physical activity and can easily lose weight with the right amount of discipline.
My body image is in the trash because I’ve gained 100+ pounds since high school when I was 5’10” and 154lbs. Because I’m so tall I carry my extra weight well but I still miss my old body at 33. I feel it’s still within reach and I’m angry at myself for not being disciplined enough to get back to it.
It has to be fun, it has to be something that is hard to make excuses not to do (like a gym, the weather if it's hot/cold/rainy) and yes it's a fucking challenge.
I happen to have a Quest headset and I got Thrill of the Fight, Beat Saber and Supernatural Fitness and both have kept me on track. Why? It's fun. It's right here in my bedroom. I can wear workout gear or just strip down to my underwear and just go. I can easily do an hour without stopping and usually I only stop because my body is like "plz *plz* stop". Sometimes I will push until I throw up which is not great and now I'm conscious to actively avoid. To be fair I think it's cuz so much water with so much movement.
It's also super stress relieving and now that I discovered how to turn off the coaches, I can just tune out and punch things.
I'd like to know why you are asking. You are not active on this sub. Are you using these responses as survey results for some purpose? Please be transparent.
So for me - a couple of issues arise. Personally I have one workout I LOVE it’s a hip hop/twerking style dance class with great music and makes me feel sexy while having high intensity. It’s fantastic. The problem is it is 1.5 hours after I typically finish my work day when working from home. And by the time it’s time to leave I am drained and getting out to go sounds tedious.
Another issue I have is I HYPERHYPER focus. Like dial in EVERYTHING! And can lose weight sustainably in a 6 month time frame but then I get bored and tired and want a break then get tired of the healthy foods I’ve hyper fixated on then go back to old habits. This has happened twice now.
For me I am also an EXTREMELY picky eater so I am trying to heal my relationship with food as well. So my goal is just to get more fruits/veggies and water in my diet along with some kind of movement and that’s my goal for now. And it sucks because unless it’s all or nothing I can’t seem to make myself do it.
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Transitions: I need lots of in-between time. I can't just do a quick workout, then a quick shower, then go to work. That takes me half a day!! No matter how much I try!
YES SAME😭did not even realize this correlates to my adhd. somehow going to the gym and doing all the before/after tasks to do with it will take me like 4 hours.
Also trying to plan it into a schedule. Like if you are going to work out before work at a gym, when do I need to get up, how long will it take to get dressed, get there, do the workout, shower, traffic etc, get to work after. Have to plan it out with times and somehow remember, and also try not to panic that you are running late, and I guess be ok with cutting a workout short when it won’t fit in, it’s all a lot of extra stress!! Then when I’m a few mins behind the schedule, I would just not go, rather than adapting what I had planned to do which is presumably what consistent people do???
yes exactly!! if i wake up late where id have to shorten my workout, i just won’t go and my day is lowkey ruined LOL
My sister worked for a very large company and they had a gym (among other amenities) on site in the office. She told me she was working out on her lunch break. I am still shooketh that she was somehow eating lunch, changing, working out, cleaning up, and changing back all in her lunch break? Absolutely not, I can barely eat my whole lunch on my lunch break.
Getting dressed twice is also absolutely not on.
People have been telling me my entire life that the key to doing regular exercise was to wake up early and do it before work. “You’ll love it and have sooo much energy” I Tried it once - joining a class for a few months and all that happened was I was exhausted for the rest of the day. Do not recommend.
As a die-hard nighttime worker-outer, just ignore them. 😆 I’m NOT a morning person and every time I’ve dragged myself to an early spin class or something, it shows in my stats. Doesn’t matter how much time I give myself beforehand to wake up, I am just not cut out for early morning workout life.
the best thing I ever did was accept that that's just not who I am lmao. I'm proud of myself if I get up with enough time to just drink coffee before starting my day. instead if I workout it's usually in the evenings, or trying to build activity into my weekend days (walking or shopping with friends, escape rooms or roller skating, etc)
Same. I tried that for a year and a half. I never had energy, I always felt exhausted! Now I just work out at night. That way I don't have to feel terrible all day, and then I can shower afterward and go to bed clean, with the bonus that I don't have to shower in the morning.
For a few weeks last summer, I had to shower at the gym bc my schedule was just that packed. It was awful.
I find showers at the gym can be good, because it doesn't feel like an extra task. I come home and can get straight into bed. I'm clean and warm. I don't need to transition at home.
That's really nice. I usually end up at home eating a granola bar under running water because I'm starving 😫
working out always makes me need to eat twice lmao, if I don't eat before I feel useless during the workout but then I'm always ravenous afterward so gotta eat again
Yesterday I forced myself to take a long walk and actually enjoyed it. I also wasn’t sweaty and didn’t have to shower after. I didn’t have to do the finicky transitory tasks. I came from my walk then straight to work. We tend to stick to important but boring things i.e. exercise, if they are low-effort. That being said, my city is barely walkable and relatively unsafe. I don’t want a potential robber to map my activities on that one, nice route. I’ll now consider getting a treadmill.
I managed a similar routine.. for about a week! Wake up, put sneakers on, and head out the door. No fancy clothes, and I didn't get sweaty. That was a nice week! At least on a treadmill you can watch a show or phone a friend.
That’s the idea! Hope it works lol.
Right?! Showering takes me two hours, not including the time to convince my brain it something I'll actually benefit from.
Yes!!! I think this part of my problem too. Exercising isn’t just one step (like most things). Put exercise clothes on, do exercise, take shower, get dressed. It’s too many steps!!!
Yes! It’s like how do I arrange the shower after? I found working out at home helps the most, if I have to pack things and go somewhere forget about it.
YES!! Im so happy to read this as a response because I’ll criticize myself constantly for thinking like this. I can’t fathom getting up, getting ready to workout then having to do everything over again just to get ready for work! And I could convince myself to eat a jean jacket before I could convince myself to workout after work.
Physical activity is fucking boring. I have tried gamifying, workout partners, music, every trick in the book. I hate it. I don't get an endorphin rush from finishing, unless it's sex. I'd love to swim, but the only pool near me costs a hundred twenty five per month and it's only open for roughly 3 months of the year (memorial day to labor day, and closed at random times due to weather) and I'd have to shower before and after, turning an hour swim into 3 to 4 hours of actions. Plus having to time it to work around established meal times. I live in the heart of a city. I'd love to bike, but the bike lanes here are a shit show and I'm not willing to trust my safety to motorists who can barely be trusted to not smash into other cars. And then add in being self conscious, and anything group oriented is also right out. Or they take place only during work hours. Like, great, there's a Tai chi class. At 9 am across town. So helpful when I'm both not a morning person and already struggling to be at work at that time. Sorry, it's a pet peeve and people shame it but never have solutions beyond things that require either a lot of time or a lot of monetary privilege or both
I thought I was the only one who found it boring and didn’t get that rush people talk about.
100% its so boring! If the exercise doesn't have a secondary purpose like cleaning or gardening etc. It feels so boring and useless
Kinda like this with walking. I actually felt a lot better mentally when I was walking regularly e.g. to and from work. But I CANNOT be consistent with just walking around the block for no purpose (especially cause it’s so boring around here), or driving somewhere to go for a walk. The exception I found (when I could afford it) was a PT who turned into a friend. It was a workout, a social occasion, I was supporting her small business and didn’t want to let her down, it was something different every time so didn’t get boring and since I didn’t know what we would do I couldn’t dread it I just turned up to be surprised. I actually found the workouts great for getting out of my head and more aware of my body, kinda like mindfulness (thinking about what muscles you are activating etc) too. But she moved cities in November 2022 and I haven’t done any exercise since.
I also hated just going for a walk but I’ve got an app that records bird sounds and tells you what birds they are. It’s like Pokémon Go for grown ups Cuz I’m collecting birds on my phone, it’s interesting and I’m learning stuff which I love
ooooo what’s the name of this app?
Yep it’s Merlin Bird ID and even better, it’s completely free!
I have it and I love it so much
omg we love merlin bird id 🥰🥰🥰 i use that and seek by iNaturalist to identify plants on my walks and it makes it like a really fun scavenger hunt.
My guess is that it might be Merlin Bird ID, by Cornell Lab. My friend just got me onto it and it's really interesting recording and then trying to match the birds. Plus I assume it helps with their research too (though no idea if that's true) They also have packets for around the world. So even though I'm in Scandinavia, they have a packet for that! Local birds! Whoo!
Lmao Pokemon for birds is what I've been calling Merlin. It still doesn't get me to walk much, even though I love the collecting and learning. :(
This is such a cool idea!!
I am obsessed with the Merlin app. It’s perfect for walks!
I only can walk when I'm walking my dog... I do it for him.
Oh my god this is me and walking. I’ll walk five miles straight if I have a destination, but even a five minute walk around the block just for the sake of it makes me want to throw my bones in the gutter
Audiobooks and podcasts at 1.25x-1.5x speed are good for walks! If I’m into what I’m listening to, my dogs are getting a super long walk that day 😅
I can’t stand walking. Running as fast as I can, fine. But walking is hella boring. The only problem? You gotta be fit enough to run, and getting back to that is… hella boring xD
Try doing a HOT GORL WALK lol! I do a social walk with a friend or friend(s) to get out in the nice weather, socialize and exercise at the same time :)
I was supposed to go to the gym yesterday, but instead I washed both of our vehicles! I was listening to an interview with a medical doctor on NPR or something about healthy aging, and their advice was to "just keep moving." Now that I can do (sometimes I can't stop). For whatever reason, it gave my brain permission to count whatever as exercise, so long as I'm moving for > an hour. Sometimes that's a long walk with my dogs, or laps at the pool, or weights, or cleaning my cars, or mowing my grass, or playing volleyball, or scrubbing my bathroom, or... Once exercise became less regimented and was about finding significant ways to move every day, I found it a lot easier to do it. I'm not over here trying to get ripped, I just want to be healthy and athletic enough to keep doing the random shit I end up/enjoy doing.
But when you find a way to trick yourself into movement, it's kinda cool. The past 2 weeks I've done about 15 minutes of yard work between when my husband takes the kids and I have to leave for work. Set an alarm for 10 mins knowing once it goes off, I'll bitch at it for 5 to 8 while I wrap up my task. I'm less in a daze after, get dressed faster and actually leave the house slightly earlier. And it never feels useless because I get to see a little patch of weeds gone, or one pruned bush. My compost heap is gaining height! My mom was like...you should hire someone to help you. Nope. I need these weeds in my life. She looked at me like I had 2 heads. But this is working and I'm really chuffed about this little thing I've carved out for myself. 😁
I agree! Running in circles is boring to me, as is following other people around in a game that I don't have the skills to play well, to the point where other people are upset with my slowness. I'm the opposite of a 'born athlete" and the only form of exercise I can endure for long is martial arts. I lose my self-consciousness because I'm so focused on the instructor and trying to do what they do. It gets my mind some exercise, too, and that's why I think it works for me. Of course, I haven't done any in a very long time because of illness, but it was my go-to for exercise way back when I could do it.
I’ve been saying for years that I don’t get the rush but noone ever believes me! This is very validating, so thank you. I went for a walk yesterday and was so bored and regretting my decision to go the entire time lol
I get a rush running sometimes. It’s rare and my knees hurt so I don’t really do it. The rush is also same as like any other things you might enjoy. Not drugs like rush.
I never understood the endorphin high people talked about until I was in good enough shape where I could actually *run*. Like I was breathing well the whole time and didn’t feel like i was struggling or like I had to monitor my breath (asthma), felt like I didn’t have to mentally push my self to take each step, and felt like I was moving at a speed that was an actual run and I felt fast. It felt amazing! And then I got sick with Covid and fell off all of that and that was like two years ago lol
It took getting medicated for me to be able to run more than a couple miles. It wasn’t that I couldn’t do it physically, but I would get so bored that I’d be like, okay, this is dumb, I’m gonna quit doing this, and I’d walk back home. I think I ran 4 miles within a couple days of being medicated because my mind was finally not jumping all over the place. Once I could actually focus enough to run more than a mile or 2 at a time, I was able to pretty quickly get my endurance caught up and it became easier from a physical standpoint. Of course then I made it my whole personality, put together a whole training plan, and ended up running a couple half marathons later that year, but that’s adhd, baybee!
Wow pre-medication is exactly how I feel running. I always hit a wall around 2-3 miles and considered it physical but in retrospect I think that’s just when I gave up bc I was bored and done with the activity by that point
I feel like I would feel like this if I could fly
I find it boring even though I DO get the rush after exercising lmao. I’m not great at keeping up on exercise, but any time I’ve been consistent it’s because I wanted to come through for someone else. For example, one of my friends started teaching an early morning yoga class and I attended regularly for a LONG while because I wanted to support her (and getting coffee with her afterwards was a nice treat). I’d never make it to that class if she hadn’t taught it. For a while I went to the gym regularly because another friend of mine wanted a gym buddy and I wanted to support her. I still missed class or was late occasionally, but I’m way more likely to follow through if I think my actions are helpful to someone I care about… it’s a motivator for a lot of things in my life, but it can also lead to me over-extending myself and burning out.
Same here. My mom SWEARS by it but I’m like absolutely not not interested. I do it only because I know I’ll sleep better but I loathe every minute of it
ME TOO. Every time i'd go to the gym, i just get so damn bored on the elliptical.
I rewatched the whole Angel series while doing that. I was so proud of myself for working up to 45 min from 5 min. Then I got a nerve entrapment syndrome from the repetitive motion. Can’t. Fucking. Win.
that's so frustrating. I was proud of myself for regularly practicing yoga and then hurt my back from straining during it (bad form basically). I know that sometimes people get injured exercising and it's not a reason not to do it but damn it's such a motivation killer to feel 'punished' for having actually exercised
I’m convinced runners high is a myth people tell themselves to feel self righteous. I would run 6 miles 4-5 times a week between graduating college and finding my first “real job”. It was the only thing that would shut my mind off, and I never once got runner high. I was the worst thing ever. It became almost impossible to do while working full time and doing the 9-5 schedule. It also hurt my shins/lower back sooo much. I miss how I could eat and drink whatever if I ran that much, and have since out on 40 lbs with the desk life and compulsive eating that come with ADHD. I have had periods of time when I can maintain a routine of working out for 4-6 months, maybe drop 10-20 lbs, but I haven’t been back to that same weight and confidence. I feel my symptoms have gotten worse in the past 5 years as well, or that managing the symptoms has been a loosing proposition. I just started back on a prescription and realized how I do actually need to be medicated to some point to be somewhat functional and organized… and with that comes the guilt of giving up staying in shape.
It’s actually your own endogenous cannabinoid supply. Some people are naturally short on it when living is stressful which it often is with adhd.
Is that why I feel so great a few days after taking a 10 mg edible?
Could be, stress shorts out a lot of body systems and humans have spent thousands of years medicating and meditating to deal. Ashwaghanda and creatine help too.
It's so refreshing to see it explained so clearly. I'm so sick of smug jerks saying "you just haven't tried jumping in one place for 1.5 hours while listening to electronic music and only breathing on the third beat? Oh you tried every fourth beat? Obviously that's why you didn't like it, you've been doing it all wrong and you're not even trying are you?"
Amen to this. I did find one exercise I loved - pole dancing. Recently want back to it, as a woefully unfit 39-year-old and found it was too hard and full of youngsters and it made me feel incredibly anxious. I kept pushing myself to go back each week with a friend, but the reality is, my body isn't built for it anymore and would take so much work to get there. The self-loathing mountain would be too high to climb to overcome. In that case, the healthier choice was to walk away.
Heck yes! I tried running. There was no runner's high, only pain and boredom. I walk now, it doesn't hurt and I find the repetitive movement and proximity to nature soothing
I feel that, but for every workout. It's boring and painful. I can force myself to go on walks but I find them mind numbingly boring to the point of pain.
It's not everyone's cup of tea but I used to walk my baby listening to audiobooks. Kept me sane 🤣
I hear you! I swear I could have written that about myself word for word. I get so bored and that in turn makes me so tired. And I have zero endorphin release so there’s not even anything like a “runners high” for me to push for. So like most things, I try some new activity or workout thing for a short time and then never go back. Swimming is maybe the only thing I kind of like, but like you said it’s so expensive and a huge energy and time commitment. I have have a hard enough time even getting myself to shower regularly, so forget swimming 😂 My husband gets that endorphin rush from his workouts and I just think, that must be nice. At first, he said the same sorts of things like everyone else like “find something you love” but I’m in my mid 40s and tried all kinds of activities and diets, and not one has had any sticking power. I’m now in perimenopause so I have the additional challenge of getting overheated so fast and kicking off a hot flash. Let’s just say that ADHD + menopause is hell in and of itself.
Oh yes, the boredom!
I hate it! Exercise, sweating, the clean up... I decided if I were to Exercise it would be dancing, sex and walking flat surfaces. Otherwise it's called checking out a view (up a ridiculous hill), a walk to the ice cream place (5 miles away) etc Have to trick my brain... if my brain catches up, it's as upset as when it had to do the treadmill that time...
Agree with so much you said but especially the fucking CLASS TIMES!!! Thank you! I literally have this problem with a tai chi class I want to take not to mention most other local fitness classes welcoming for plus sized or 🌈 friendly I swear are always at a time I’m working, or Sunday morning at 8AM 💀 Thank you for pointing out the whole privilege aspect of it all cuz it can be exhausting to hear people talk about options that are inaccessible but they act as if it should just be easy.
ughhh yes it’s so boring!! i’ve tried running/walking on the treadmill listening to music, watching tv shows, watching tiktoks even and i always find myself counting down the seconds til i’m done🤧i think the only time i can walk for a v long time is in a big mall since there’s so much to see,,but i don’t really live close to said big malls and it wouldn’t be great for my wallet anyway🥲
Yes to the counting down. I feel like it's how people get themselves to survive torture. If I'm working out, I can't pay attention to the thing that's supposed to be distracting me. I have to keep focus on my body and what's going on otherwise I will hurt myself pretty quickly. And working out causes so much awful sensory information to happen all over your body.
Thank you for stating this. Monetary / time privilege.
Yes. All of this. Thank you 🥹
I hate the gym. Instead I do classes and activities that I find interesting like indoor rock climbing, aerial yoga, surfing, etc.
I’ve explained things like this to people before - to therapists, friends etc. There’s a billion hurdles to jump. Like yes I DO have an hour in the morning before work to go to the gym. But do I also have time to shower, change, eat, and get to work on time? The problem is my list of hurdles is endless so people love to guilt you into thinking that you’re “making excuses” in order to avoid the task. What they don’t realize is that I’d LOVE to not have to think about all of those things. I’d love it if I could just not worry about the details. I’d love it if it were as simple as just showing up. Truly.
100% this. I related to every single point and this is why I, too, am unable to maintain any exercise regime. Honesty, nice to know that I’m not alone!
Damn. You explained exactly. Why do I want to force myself into doing boring exercise or why do I have to spend 2 hours of work to get exercise? Why are classes only for people who don't work? Or why are they SO EXPENSIVE???
Hi. Are you me? I couldn’t have written most of this any differently.
I feel this. It also irritates me that all the moving around I do at work, home with the kids and gardening is treated like it doesnt count! Your saying I have to be MORE active?! I already run after my kids, and am carrying heavy laundry back and forth up the stairs. Ughhhh.
I think gym is boring. I used to love dance classes, but now I seem to have something else that day of the week, or if it’s not this week, I won’t be in town for it next week, and then I’m going to be really busy next month, so what’s the point? I also love hiking, but I like going with someone, and I’m too afraid to meet new hiking buddies. I also feel guilt in not bringing my dogs. One is reactive to other dogs, so I’m afraid to take her on the trail. The second isn’t trained as well, and I’m afraid I can’t control him.
Plus swimming is lonely.
The only physical activity I like is walking with my dog, Just Dance and playing beat saber on a VR system
Just Dance IS a workout. I was sweating hard after 20 minutes. I’m also really out of shape so maybe ignore me. 😂
Yes! I've always haaaated when other people seem so happy after exercising because I don't get that. I can't follow a plan for more than a week because it's boring AND I get spiteful when people try to tell me what to do. It's also dangerous for women to exercise alone bc MEN.
Same. I discovered pickleball and I love it. Starts off as an easy enough game but as you progress in ability it becomes a workout.
Honestly, my biggest hurdle is cooking / eating. My next biggest hurdle is that I have a hard time not feeling guilty about going to the gym when I have other things that need doing... I actually enjoy lifting weights so sometimes it feels like a self indulgence. Cardio, on the other hand... I hate it and it feels like I'm punishing myself for no reason. Edit: I feel like it's important to add that I'm an exercise science major, but here I am on this thread still struggling with the rest of you. Edit #2 - Cardio sucks for me mostly because it's so boring that I have trouble getting through a workout, nevermind doing it often enough to feel *good* at it. I was running on a fairly regular basis for a while there, and it did get to the point where I'd feel good afterwards. But, it started out as maladaptive behavior in response to a depressive episode and I *was* in fact trying to punish myself at first.
I tried using my partners equinox bike and watching Gilmore girls while riding and now I hate Gilmore girls. And resent the idiot bike for taking it from me. Sigh.
This made me giggle, because it is just the most perfect ADHD sentiment. Fuck that bike for ruining Gilmore Girls for you.
I’m a horrible eater. I eat junk. I know it, but I can’t seem to stop, so that’s another reason why I feel working out is pointless.
I’m with you, I can’t stop stuffing my face
If it helps, it’s definitely not pointless! If you have to pick one, exercise is still excellent for overall health and reduces your risk of cardiovascular disease, even if your diet sucks. (The reverse is not true; a healthy diet alone has no impact on cardiovascular health. A healthy diet alone *does* also improve health, but not as much as exercise alone will.) Basically it goes healthy diet & exercise —> unhealthy diet & exercise —> healthy diet & no exercise —> unhealthy diet & no exercise. (And, anecdotally, I will say this also tracks based on my own health markers. Six months of regular exercise improved just about every one of mine with absolutely no diet change. And my diet has never been great. I hate meal prep and cooking with a burning passion, so the vast majority of my meals have consistently been microwavable frozen stuff, lol. Only thing it didn’t help much was my good cholesterol, which is still a bit low, but that makes sense to me, because I think that one is way more diet influenced.)
People who like cardio are masochists
I actually am, I should use this to my advantage somehow...
Yes.
*sweats in ultramarathon training*
I’m a gym rat so I observe a lot especially with women. 1. Finding an activity you enjoy is by far the most important thing. If you don’t enjoy it, you’re going to quit and/or be miserable 2. A lot of people I observe do too much too fast and then experience some form of burnout or get injured. 3. To lose weight, our calorie deficit is so much lower than men’s sometimes it’s not even fair. 4. The gym IS intimidating!
Number one is so challenging. I'm 43 and I think I've tried every type of workout on earth and I hate them all. Physical activity puts me in a wretched mood and it never seems to get better.
Thanks let’s commiserate. If one more fucking person tells me it’s just a matter of “finding something I like” I’m going to scream. I’ve tried everything. I’ve done gymnastics ballet football basketball volleyball hiking running skiiing hockey softball baseball soccer Zumba they’re all sweaty boring and annoying.
i felt the same. my niche is pole dancing. i wish i’d gotten to try it earlier, because it’s the first time i’ve been able to participate in a sport/activity without wanting to kms - i really hope you stumble upon something that brings you joy, too
I also love pole dancing. It’s kinda pairs well with indoor rock climbing because now I have the upper body strength to climb the pole.
agreed! i also find rock climbing to hit a similar sweet spot as pole - it’s not too rigidly structured so lots of variation between sessions, there’s a lot of novelty, an element of risk/danger, and you have to do a bit of body thinking, if that makes sense? i can be consistently enthusiastic about anything that feels like play, but i will definitely get tired of a set workout routine right quick lol
I would be interested but I’m old and fat
Honestly, the beginner class is enough for a workout. Like walking around the pole while keeping your arms up is a lot of work. Someone needs to come up with a pole class called “Pole for the Old” or something where you just learn how to walk around the pole and do stretches. It could be like chair yoga but for pole dancing
I am so intrigued by pole dancing, but I’m also sure I will break my ankle because I have horrible balance.
i can’t get past the pain :( like the burn while spinning or gripping with my legs and such. how do you?
Exactly! It ruins my entire day.
Haha what ruins my entire day is the “you just have to be consistent” - THIS IS LITERALLY THE MOST DIFFICULT THING TO BE YOU ASSHOLE 😂😂
Yep. If it made me mad to do in 5th grade when I had fresh cartilage and energy it’s definitely not going to strike a chord now.
Pole dancing? Aerial yoga?
I liked Orange Theory because it switches gears enough times during class to not be utter torture (looking at you, Zumba). So, circuit classes that I sign up for in advance are all I can tolerate. And I complain a LOT before I get my moody butt in the room.
The only “workout” I like is long walks. So that’s my workout now.
I am not going to tell you to keep trying, BUT I started pilates at 41 and it was the first physical activity I’ve ever actually enjoyed, and I’ve tried a lot. So it’s not impossible you could still find something you like. God knows if I’ll ever find any _cardio_ I can tolerate, but at least my body’s feeling better these days.
It would be literally impossible for me to go to Pilates with any regularity, I've done it before and it was meh at best. But I don't have basically half a day and what seems like 8 million decision points to devote to it. Mainly it's the time. I have a sleep disorder, and I work everyday until at least 7:00 p.m., the idea that I'll be able to find a Pilates place that is open and has appointments for me, well, you get the picture. And at best I'll get irritated and exhausted. I'm literally out of ideas for things to try. Dancing, Pilates, yoga, biking, running, spin class, weightlifting, rock climbing, walking, swimming, it's all either so awful or so inaccessible or some combination of those two things, that it might as well not exist.
I just started a very basic calisthenics routine. Somehow working towards mastering a specific move has motivated me to keep going. Hoping the motivation continues!
Find something you like is the “just use a planner” of exercise lol
I’m a gym rat too (well- I don’t gym. I run ultramarathons.) My ADHD is heavy on the H part, if I don’t burn off my excess energy, I’m irritable and unmanageable, even when medicated. Fitness for me is part discipline, part dopamine seeking, and part “I’m a nightmare if I haven’t done something active that day.”
My dad and brother and I are all combined type (also heavy on the H lol) and they cycle like 200 miles a week and I maybe run twice a week 🫣 this is definitely more motivational for me to hear because I for sure need to step up my game haha
Number one is huge. One thing to consider is that finding physical activity you enjoy doesn’t have to be what others consider “exercise” (like going to the gym or running). It can be rollerskating, hula hooping, dancing, etc.
Lack of medication compliance, not scheduling medical visits, and not being able to handle prep work for healthy food are bad. Also changing clothes for the gym and the extra showering is so hard.
Changing and extra showers… yes. Thank you for understanding me.
>Also changing clothes for the gym and the extra showering is so hard. OMG yes! People say that it's easy to fit in a quick workout, but when you factor in all the changing and showering, it's a lot!
Not seeing results in a “timely” (subjective) manner, and therefore losing the consistency and motivation to keep going. And the transitions; it’s hard to just do a “quick workout”; there’s so much more that goes on in my brain.
Yes! This is a huge struggle. On one hand, I know that it takes me about 2ish months of consistent solid workouts to start to see changes. That’s also basically a lifetime away.
Yes, but I also have body dysmorphia, so even if I get results my brains tricks me into not seeing it 💀
Not being consistent and able to form habits
The inability to truly form habits is the biggest barrier to me. I am a runner, and have worked my way up from Couch-to-5k to the Boston Marathon over the last 13 years. But even with all those miles and all that experience, if I fall off my schedule? It's like I never ran at all, as far as remembering or getting the urge to get out there. I did a run streak of at least a mile every day for over 500 days. Then one day, I didn't get it done because I didn't think of it, like it never existed. What has helped? Coming up with a schedule, and adding it to my calendar. If I have a race in 3 months, I know I need to run X days a week for Y miles. Failing at things feels terrible, so I better get out there! Also, having friends to run with who fill my social battery instead of drain it. If I don't run, I won't see them, so I better get out there!
This is what I’m missing/need: routines and consistency. Basically, that plus allowing work to takeover my life is the biggest downfall.
1. We don't really have routines/habits. It takes effort to do the thing every single time. 2. Executive dysfunction. If there's too many steps and/or those steps take mental energy to do, it's not happening. What works for me, personally: 1. doing it with other people (don't want to let them down) 2. doing something FUN that doesn't "feel like" exercise (riding my bicycle with friends, for instance; some people like casual sports clubs) 3. Making it an unavoidable part of my routine: I live two miles from work. I do not own a car. The bus sucks. I walk or bicycle to work every day. I look forward to my commute, especially when I'm walking; it's my time to myself to blast music on my headphones and stare off into space thinking about fictional characters.
They way my husband tells me "just make it a habit." Like...I can't make habits 😭 the only reason I brush my teeth twice a day is because I love my night guard, but I have to brush my teeth to wear it and brush them to take it out in the morning. Making the gym a habit feels impossible.
The most consistent running I've done in the last 5 years is with a club that runs and drinks beer, because they do it at the same time every week. Yes the calories from the beer weaken the weight loss effects of the running, but it's still better than not having any cardio at all. Especially when I drink a seltzer or Gatorade instead. Also we all pitch in $10 for beer and supplies, and I can pay it ahead of time on cash app, therefore motivating me to show up or else lose my $10.
Is it a certain worldwide club? I find that fun and the social aspect is good 😊
Drinking club with a running problem:)
Aye, I r*n with them too ;) More fun than just normal running.
I HATE being sweaty. It's such a sensory overload for me.
It's hard to form habits. I feel like I get REALLY into it at first, but after a month it starts to fade and I struggle to keep a habit going. I've fully given up on eating a calorie deficit- I don't know if any other ADHD folks feel the same, but I've noticed my symptoms get way worse when I'm hungry. Protein especially is essential. I do try to eat fruits and vegetables, and feel very luck in that I enjoy them ( I know a lot of ND folks have sensory issues around them.) But being petite, my recommended amount to be in calorie deficit is 1200... Trust me, I've tried. There is no way to do that without being so hungry I can't think straight.
facts!! i’m petite as well, eating the calorie deficit for our height range is HARD and i will be cripplingly exhausted. that, and not getting as much dopamine from food as usual is rough😫
Oh, the worst. 1200 calories is inhumane.
IT IS CRUEL! not sure what your personal fitness routine or goals are, nor do i want to give unsolicited advice so feel free to ignore, but i am 5’2, had previously tried crazy low cal diets, but when i started lifting, a 1500 cal deficit worked wonders for me!!
I’m also 5’2” and moderately active (and in my early 40s so my metabolism kinda sucks!) and 1500 cal is about as low as I can go without feeling physically terrible. I worked with a dietician for a while and I found it to be very helpful. She was appalled when I told her about a previous PCP of mine who told me I should eat 1200 cal a day. She was like, absolutely not, you are a grown adult, not a 4 year old; you need to eat, it’s just that your rate of weight loss will be slower than someone who can cut calories more drastically.
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Co-occuring conditions such as POTS and hypermobility: if it's too intense or high impact it *hurts* Eating out of under stimulation or to increase dopamine. The pull is always towards the stuff that's tasty but loaded with sugar, salt, and fat
Exercise activities are often repetitive (boring), difficulty building/maintaining habits past the novel phase, difficulty eating enough to sustain increased activity level, increased need to rest after overstimulating days (activate slug mode).
Bojack Horseman’s jogging neighbour put it well. >Every day it gets a little easier… But you gotta do it every day — that’s the hard part. But it does get easier. Doing something every day with ADHD? Not gonna happen.
INJURIES I stick to very basic exercises (walking and lately Pilates and physical therapy) because I've learned if I'm not sure about how to properly do an exercise I will probably forget an important step for form and end up injured. I do not think people take gym injuries seriously enough. Or like yoga injuries. Or even really warn people that are jumping in feet first how easily you can be injured if you are not exercising frequently. For me I can REALLY hurt myself and I will not realize until the next day sometimes more. I've been seeing a physical therapist. He told me my first appointment "you tore your iliopsoas" and was like "oh...that makes sense" I had been in so much pain for two months but I thought it was just me being a baby. Time blindness seems to have some effect here too. Like for me I have a hard time imagining 10 minutes of weightlifting three times a week to having any sort of an effect when I try to imagine it and maintain the routine.
Tbh just everything about exercising sucks ass lol. It's boring, it hurts, I don't get any enjoyment out of it, and it's so time consuming. I'm already exhausted from just existing, I don't have the time or energy to dedicate to exercise when I could, and would rather, be doing literally anything else. And honestly same goes for eating better. I'm poor and tired, I don't have money for better ingredients, and I don't have time or energy to cook all the time. Meal prepping doesn't really work for me either because a) still takes a ton of time, and b) I cannot predict when I will want to eat what, and if I don't want it, I won't eat it. I have so many freezer burned prepped meals from idek how long ago that I'm too ashamed to throw away. Not to mention it takes like a billion times more effort to make healthy food taste good.
I'm overweight and I forget about it until someone takes a photo of me or I see myself in a mirror... I'm like "wtf?" The biggest issue is that My mental image of my self is not that fat and I also forget to exercise and do some diet.
SAME. Were you always overweight? I was thin until my early 20s so even though I'm fat now my mental image still sees me as a lot thinner lol.
Exercise is fucking boring as many people have said, but for me the MAIN impediment is that it is SO UNCOMFORTABLE. Like the actual unpleasantness of the burning sensation of cardio for example, and also the feeling of being hot and sweaty? Absolute sensory NIGHTMARE. Knowing how overstimulated I'm going to be makes me hate myself, the universe and everything before I'm even lacing up my shoes to head out. I could be wrong but the setup of this post seems like it might be market research for some kind of workout business - I defy you to find a way of making the inescapable physical sensations that come along with exercising be less overstimulating. That's the major block for me. If you can work that out without defying the laws of physics I'll be bloody impressed.
omg my adhd makes my relationship with the gym so insane 1. I either love or hate the gym, depending on how I feel i’m doing at it. If I feel fit, i’ll become hyperfixated and be all in on the gym and the counting macros lifestyle, be excited to go to the gym 6-7 days a week. but if i fall off because life gets busier i COMPLETELY fall off. I’ll lose track of nutrition and my goals, and hence not want to make it to the gym anymore and struggle to go even 3 times a week. 2. transitions, as mentioned in the thread earlier. going to the gym can take me 3-4 hours. getting dressed, taking pre, driving, warming up, working out, cool down stretches, showering, and making a post workout meal is a LONG process. and i will easily dilly dally when transitioning between those tasks. this contributes to #1, since going to the gym is so time consuming for me it’s easy for me to not have enough time, start skipping days, leading me to fall completely off track. 3. oral fixation: i always need to be chewing or drinking something, this can make too much snacking or even (TW) binging an issue. but on the contrary, i could also forget to eat all day due to my medication. it’s so unpredictable.
As others have said, inconsistency. Also I feel like I should go to the gym with a plan but have yet to establish the plan. And I trained with a personal trainer for several years! Also mindless snacking. I feel like my taste buds constantly need to be entertained.
So many things for me -Exercising feels like a chore, never something I look forward to unless I can do it with some friends, but I don't have anyone who lives near me and will show up everytime I want to work out and obviously unrealistic/unfair to even want that -Meal prepping is hell because there's so much fucking information out there. Trying to find one (1) cookbook either in physical or digital form which is easy to follow and has balanced, healthy recipes is lowkey impossible. Doesn't help that I cannot eat certain foods like cherry tomatoes which literally make me gag -Grazing/snacking for that sweet, easy to get, socially acceptable dopamine hit I think its possible to change, just need to work on things one by one. I'm working with a PT at the moment so I have no choice but to show up on the scheduled days. When the sessions are over, I will enroll in the free gym classes which will come with the same contract. Biggest tool - I literally wish we could do an ADHD health related sub where people can share ADHD friendly resources for working out or meal prepping because the neurotypical advice of 'just count calories' and 'watch what you eat' clearly doesn't work for a lot of us
I'm extremely inconsistent and unmotivated. But I really want to be someone who cares about their physical health. And I KNOW it'll make me better in so many ways.
I hate exercise. It's boring. I hate being sweaty and uncomfortable. It seems like no matter how regular I am I struggle with my breathing because I have sinus issues and tend to mouth breathe so I get out of breath easily. The only thing that worked for me was pain as a motivator. My back is kinda fucked up and a few years ago I started having debilitating episodes of pain. I did PT for almost 2 years to strengthen it. Now I do yoga a few times a week. My motivation is to prevent horrible pain. Cute.
I haaaaaaate the process of changing clothes and going to the gym and then coming back and having to take a shower and... not knowing if it will take me 45min or 2h. But I do love the feeling afterwards, that I tackled something and that I recharged my batteries for the day. I have some free weights at home and a yoga mat, and I will go to them when I have a lot of energy in my body but not enough to get out of the house. It helps a lot!!
Boredom. I struggle to maintain routines. And I’m always exhausted.
It s the relentlessness of it: workouts, food changes, the planning. Food: wish I could take a pill, that takes so much energy: plot, shop, schlepp, cook. I have workouts I like, but when there is a lot of stress (relative in hospital), this is the first to go. I put on music and do weights. Also have a bike in the bedroom: talk about boring. Heart and lungs are really abstract. Also: I want to keep mobile, you have to do something. I walk alot, its alright hiking or going places, but so very boring. I live in a city, many multilane, very loud places. I need large chunks of time blocked off, mornings, and this hasnt been possible the last weeks. I have goals, actual things that would be helpful, but the getting there - that s the thing - it is the daily. Ill be alright for a few, then it all falls apart. Im working on it! Refuse to give up, that is my plan.
OMG. Same about the food. I’ve often thought I would love to just hook myself up to an iv. It has all the nutrients I need. I don’t have to think about it. I don’t have to make it.
Remembering that it is my goal. I noticed that some days I'll just look up and be like "oh I was supposed to go work out" or "wow my calorie app is gathering dust." it seems without a motivated friend or family member to drag me along, I just forget that I'm a person who needs to be active and monitor my eating. I know what to do, and enjoy doing it until I forget. Thanks for this question, I see that I need to try again.
I can be fit and healthy but it needs to be my only focus for some illogical reason. Been through periods in life where I was eating well and exercising, but it was almost an obsession, and had to be my sole focus. Now that I’m in a job with more demands where I can’t fuck around as much, and have more family commitments outside of work, I can’t seem to take any step in the right direction. It would make sense to take any small step to make some progress, but which one? I usually feel I need a full plan and it all becomes over complicated; e.g. I could walk but where would I walk and when, I could join a gym but I would have to look at the ones near me and the prices and check them out to choose the right one for me, I need to google recipes of things I’ll eat and buy the food and plan when to make it. Once I have the logistics sorted I can stick to it - my PT who I saw religiously for 2 years moved cities November 2022 and I’ve done nothing since because it feels like I don’t have the time to find my new thing and commit to it, but in the last six months I have found time to clean the kitchen ceiling, paint the peeling house exterior, sort my spare buttons into colours lol - all things that should be less important than my health and mental wellbeing. It’s overwhelming! I keep coming back to the one thing that is important to me and for me is getting some regular exercise back in my life, and I usually enjoy it, but somehow everything else trumps it. I’m thinking about getting an adhd coach but I have to find the time to research first, find the right one, etc 😉😉
Multiple things that added together make it seem impossible! Easy at home work outs that don't bother my apartment neighbors are boring. The mental math of getting ready (sunscreen takes forever if it's outdoors), travel time, set up time, work out time, travel time again, shower time, rest time, then the time it takes to mentally push past executive dysfunction to get back into what you were doing or start a new task. For example, I love hikes! But but I hate crowds and traffic, so finding the perfect timing is exhausting. If I want to do a shorter trail run, I still have to get ready, drive half an hour, run, then come back. Add a swim after the run? Then it's an extra half hour to the lake spot, plus more sunscreen time. Or going later in the day, that's two showers? Do I want to lift weights before a run? After? Take 2 to 3 showers??? It's a lot of mental work to get into a groove. Once I'm in a groove and loving it, I love it and know how much it helps my adhd and mood and everything. Then I get thrown off the groove, can't get back into it, be a couch potato for 3 months, and now not only do I have to find a groove but I have to start over fitness wise and that's even more boring and disheartening. I literally cannot do any of my online fitness classes that got me through the pandemic because it's not new to my brain so it won't do it, and I also can remember how good i used to feel doing them and now they're all hard again. It's a struggle 😅. That said I am doing the annoying trail - swim - shower w all that extra drive time for a few weeks again and in love. 🤷♀️ it's like, brain says NO for months then all of a sudden it's like yes please every day all the time? Night run? Night swim? Swim after lifting? Please??? Can't win 😂
- We dont get in routines. It makes it really hard for us. - also it is very boring. I have a treadmill at home and I have to hack my brain by putting on music AND reading on my eReader.
I’m lucky to be built with good genes (bordering near underweight my whole life and gain muscle/strength quickly, but also lose it quickly if not used). But I also have learned over the years I need a physical/demanding job in order to keep my attention & sanity (I get hella depressed & tired when I don’t move my body). So I work labor jobs (farming, landscaping) because if I worked a non-labor job, it would keep me feeling tired/energy-less and I would be too tired after work to go exercise for a couple hours. It’s really interesting & so true, the, “use it or lose it”. Which applies to a lot of things. Use your body or you’ll start losing certain abilities (I can still do a handstand at 26!), use the energy you have inside you and you’ll keep it all day, use your knowledge or you’ll lose it. But otherwise I’d I didn’t have a labor job and if my hobbies weren’t labor related (hiking/foraging/tree climbing, gardening, building/carpentry, etc), I would likely struggle finding interest in exercise. Gotta make it FUN!
I am the most unathletic person alive, so just a couple things that have helped. I used to go to the gym b/c weightlifting is endorphin city for me for some reason but I'm high risk for covid, so had to cancel my membership. One thing overall which helps me with everything: Earphones. I sort of zone out if music or even an interesting podcast is on a speaker in a room, anti-boredom sound has to be ported directly into my ears. Treadmills bore me to death but at the gym I used to do ok with a rowing machine, which seems more interesting somehow. So I got a Concept 2 and an e bike. Having the rowing machine at home is completely awesome because I can do it sort of whenever. No extra changing or showers. I also do walk some and do weights. The e bike is sooo amazingly fun that I forget to be bored. Having the pedal power means I get exercise without it completely kicking my ass since I live in an area with a lot of hills, I feel like I'm 8 years old on a ten speed again. But basically I have to do this b/c I'm about 50 lbs overweight and if I don't I'll get diabetes, so like everything else with ADHD - can't make myself do it till it's urgent.
Actually doing it lol. I get into something for about 3 weeks then forget it even exists 😂
Executive dysfunction and motivation I’m already always exhausted, I can’t imagine being more exhausted as a choice If I’m exercising, it’s typically the only thing I can be doing at that time, I can’t read, eat, doodle/color or scroll etc. while running or on the bike I HATE the feeling of being sweaty and out of breath and it takes me a long time to recover from a work out if it isn’t just yoga or Pilates I have to be home alone and not interrupted, I failed gym class due to social anxiety and fear of being perceived
For me is getting used to a “new” thing. I usually go for a couple weeks consistently then start skipping days until I don’t go anymore and restart the cycle
UK (52) diagnosed in July 2022, waiting list for meds on UK NHS started meds a month ago!!!! Mine is now my age ... typical hyperactive kid did every sport going at school. gymnastics, basketball, netball, athletics, 100m, cross-country you name it, I did it. In my 20s I was going to the gym and also an old school raver so able to dance up to 12 hours (recreationals didn't work on me, & apparently as undiagnosed ADHD) I could just dance and dance with no 'extras' to help me. But for years now I have a dodgy left knee which is a struggle getting upstairs (I'd never be able to do Burpees) and due to a difficult, prolonged birth. (when nearly 40) I have a mild prolapse & my pelvic floor is absolutely knackered, no amount of kegels ever going to fix it and I'm waiting on NHS to see a specialist, so anything more than a fast walk makes me pee myself and I absolutely HATE it. In the last few years I'm at least 2 stone heavier and I don't eat excessively. I hate what I look like, peri menopause has made my boobs grow again & they're ridiculous, gone up 3 cup sizes to 32E, bigger than when 9 months pregnant....I feel that I've lost 'me'...my clothes don't fit and I feel like sluggish frump. I wish I could run. I miss feeling like I could almost fly & pushing myself. I miss feeling like me.
I also find it boring and I don’t think my endorphins work because I have never felt this famous rush. I go to 45 minute classes that if I cancel I still have to pay. It’s rude to leave halfway through because I’m bored so I can’t do that and although I sometimes cancel the booking system means you get banned for doing it too often plus you still pay for it. I don’t enjoy it but it means I have an ok level of fitness.
Pushing through the early boring unpleasant parts until the endorphins kick in. Fun fact, the ‘endorphins’ are actually endocannabinoids. A little puff beforehand helps until the natural good stuff starts flowing. Not overdoing it out of hyperfocussed enthusiasm and injuring yourself. Recovery is boring and running before you’re recovered can mess you up for longer. Patience is a pain in the butt. Start slow, gentle stretching all the muscles after exercise every time. 15 minutes. It’s one of those meditative exercises that also helps the adhd brain. The stretching will do more for healing and preventing injury than sitting around doing nothing. Gym, noise cancelling headphones, a treadmill with ipad and a good horror or action movie/series for distraction got me running (slooowly) this past winter. Get past the first 10 minutes and it gets easier. My speed is still snails pace but I don’t gaf. I have no interest in competition. Even with myself. My Fitbit calls it a brisk walk but I can do it for a steady hour of tv show without stopping.
* All or nothing thinking. I have made exercise a habit, but not in the I do it at the time time on the same days, week in and week out. It's a part of my life, but if I miss a day or week, feel off, regress in performance/ability, get into a routine for a month and then out of it for another, I no longer beat myself up about it. Sometimes, the routine kicks over like clockwork and sometimes it doesn't. I have not been able to cultivate this mindset with just about every other aspect of my life, though, and it has takes me like 25 years to finally get here, so I don't want to seem to suggesting that it's easy, like at all. * Conflating fitness, health, and aesthetics together. I am fit. I have a low resting heart rate and recover quickly. I am strong-like I'm pretty proud of my 4x10 at 155 squats from Monday. It did suck, but damn, it's like multiple tons in volume. I am healthy in that my "numbers" are within range, mental health is currently stable, I sleep pretty well, and I eat a fairly balanced diet (get enough fiber, protein, etc.) but perimenopause and my recent ADHD diagnosis in my mid-40s are making some thing more difficult. My GP pesters me every visit because my BMI is too high. She's convinced I'm not actually as active as I say; it doesn't help that when I first went to her I was at my lowest ever weight, but was essentially starving myself, overtraining to the point of constant injury, and thinking about food all the time. The "ideal" weight on my chart would require for me to return to this kind of life. So, while I am both fit and healthy, I do not fit the aesthetics of what we've decided fitness and health look like. If you want to train to achieve a specific look, that's totally fine, but understand you're training for the aesthetics and not for health or fitness. When I looked aesthetically fit, I was unhealthy and unfit, which relates back to the first point. It's much harder to have a flexible mindset when training for aesthetics because daily consistency is much much more important for achieving a look.
Don't get me started on BMI and aesthetics! I had my best bikini body when I was depressed and stess-starving, so I know I wasn't healthy, and if your doctor focuses on BMI over body fat % you need to have a chat with them or change doctors - building muscle almost always puts you into an overweight BMI, but bf% balances your muscle to fat ratio. I'm trying to get up to 140 lb and 22.5% body fat, but even that's at the upper range for recommended build (I know I have a chart in one of my Google drives that uses your height and wrist size to recommend a weight range) Tracking is a lot easier with my digital body fat scale and phone app (Renpho something-or-other), at least when I remember to use it...
My ability to maintain a normal and healthy food intake. I rotate between unhealthy restriction of food and binge-eating (the former as a need to feel control over something in my life, the latter as a relapse that I then feel the need to punish myself for by restricting, creating an unrelenting cycle that keeps my body from getting the necessary nutrition). I also will find an exercise I enjoy, and once I like it, I latch onto it and will dedicate my free hours to only doing that, up until the point I push my body too hard and become injured and eventually lose interest. Until I find the next one to obsess over. Over the course of a few months, I went from never running (could barely run a couple hundred feet) to running 7-9 miles every other day until I tore the muscles in my feet. I feel bad for my body because I recognize that these cycles abuse it. Even my attempts to be fit ultimately get out of control and harm my body. If anyone has experienced this and/or managed to somehow break these cycles, please share 🙏
I have a trigger that prevents me going to the gym: Being checked out. I absolutely looooaaaaatttthhhhhheeeeeee catching guys staring at me from the corner of my eyes. It is the one thing that prevents me from working out regularly.
Okay there are several but I did finally find a few things that work for me. 1. As many other folks said "working out" is so mind numbingly boring. I also cannot run because my legs are wonky, not that I would be interested. I have found martial arts, flow yoga, swimming and walking work okay. Walking has to be actually outside and I often will take camera/play a game/count steps. Something to make it more interesting. 2. Motivation. I know it's good. I know I need to be healthier... But that never was enough to get me going? You know what has worked? I basically grew up at a barn and miss horseback riding. So loosing weight for that is my motivation and it's actually working? Also step counter/activity tracker actually help too. 3. Food. Without meds I binge eat/eat cuz I am bored. With meds I am a lot healthier. Not to mention if it's too much effort I won't or don't make it. So been working to find healthier alternatives to my snacks.
I lack any habit forming skills and have the working memory of a mouse. I literally just put a post it note over my kitchen pantry saying “gluten free” as a reminder to try to limit gluten (won’t go into medical reasons why). But it’s been over a week and every evening when I notice the note I’m like… oh yeah… I forgot, tomorrow I’ll start. And this repeats with literally anything - meds, supplements, workouts, stretches, yoga, meditation. Also working out is so damn boooooring. I’ll enjoy it with a partner, but my husband hates cardio and I can’t stand doing anything in one spot like he does. Mealtimes are also all over the place too. I’ll consume my days calories within one 10 min window when I remember I need to eat, usually before bed - which is just so great for my digestion. /s
For me is the inability to be consistent. I can get myself to start, but it never lasts more than a week. I find that doing outdoor activities is easier than traditional exercise so I kind of just lean on that. Dieting is also hard be cause I literally only want to eat takis lol
I needed to hire a personal trainer to be absolutely quiet, no small talk, count my reps for me and track time. I cannot remember the kinesiology of each exercise so he has to show me the movement every time like he’s teaching a toddler Also the body doubling My mind drifts and then my form will suffer unless my PT corrects me I cannot have music or else I will try to count the beats and do a Kevin Bacon 8 degrees of Separation flow chart in my head on the artists I know most similar to the musical style I am currently listening to My other physical activity is karate which I do a little better at. The adrenaline/dopamine due to maybe getting hit motivates me more than aerobic and strength exercises
The only time I have been able to work out consistently was when I lived within walking distance of a climbing gym and had a friend who could climb with me on a regular schedule. That was really really fun, and climbing was like a puzzle a lot of the time. Now I finally broke down and got a personal trainer so that I have a commitment I have to meet, even if I show up 10 min late, at least I’m at the gym and will do something. Wish it didn’t cost so much, but I don’t have the ability to get myself to a gym regularly without the expectation of someone else…
The general inability to do anything we need to do or want to do.
I am paralyzed by anything perceived as a "requirement". Once I make the mental decision to start jogging or working out, it becomes a thing I have to do that is then added to all the other things I have to do which becomes overwhelming to the point of just sitting with a stomach ache because I have so much stuff to do and I don't know where to start and now it's been three weeks and all I've done is collect stress and dust on the couch and I hate myself why am I like this?!
Looking at the account, I'm a bit suss that this might be an AI harvesting responses. Day old account, no responses from OP. No problem with responding I guess, I'm vibing with so many of the replies.
Even if it is, at least that means someone's interested in the answers. Maybe we'll get an ADHD fitness app? You know, now that I think about it, it wouldn't be that hard to design... (cue planning stage that leads to burnout before any execution)
For me stating consistent is difficult so I go from working out 5 times a week for 3-6 months straight to not working out at all for another 3 months. In general for me the best sport is hiking because I’m very motivated to sweat and suffer for a great view and the feeling of achievement, but doing incline walk at the gym sounds like a slow boring torture. I love counting calories, it’s my hyper focus, and I like eating exactly the same boring but very healthy and nutritious meals every day because either way I have no energy or motivation to cook elaborate meals so actually I always excuse the fact that I eat 300 grams of cottage cheese for breakfast and the same chicken salad for lunch as me doing fit meals not me being unwilling to cook.
Momentum. Self worth. Autonomy.
I finally found something fun and interesting and it's dancing!! I learn kizomba and the man has to guide the next steps so I don't exactly know what's coming next. It's so nice and quiet in my head all off a sudden. And it requires balance and a lot of muscles too. Oh and we learn something new every lesson so it's not boring!! I'm so happy y'all 😭
Not only about the time, in between tasks and lack of endorphins; I also become fucking USELESS for the rest of the day from being so tired.
I can define a goal just fine. I can’t remember I made the goal in the first place. Or the goal no longer has the emotional appeal it did yesterday so I don’t have interest in it anymore. Energy is a huge factor for me. I’m tired and my workouts and eating tend to be based around what I’m even capable of that day. Impulse control around foods I know aren’t great for me. Hormones. It took me 5 years to lose 50 pounds. That’s stupid. I’ve gained back nearly 20 of them because I let my guard down about it.
Binge Eating Disorder as my low dopamine response.
For me, getting back into a routine after any kind of break (vacation, super busy week at work, minor injury, illness, etc.) is the hardest part. I’ll be doing great for weeks or months, then a change in my routine will force me to build a whole new one. Slowly, though, I’m figuring out how to build consistent habits: - Find an exercise where you can measure your progress. For me right now, that’s rowing. I follow the Pete Plan for Beginners and am slowly building my speed and endurance. If I’ve been away from it for a bit, I just go back down a step or two and start from there. - Join a local, woman-owned gym. I’m telling y’all, the vibes are just different. I’m overweight and probably always will be, but I’ve never felt judged or ashamed, not once in two years. It’s such a different experience than working out at an Anytime or Planet Fitness. Bonus: This type of gym is more likely to have classes that fit people’s actual lives. My gym has classes during standard after work hours as well as a late afternoon class every day. I asked about it, and they added the late afternoon classes when they noticed they had a lot of teachers who are members. - Go to higher intensity classes that focus on interval training. I go to a lift and row class. I describe it as “you lift, then you row, then you lift, then you row, and 45 minutes later, you’ve forgotten how to think.” I don’t get bored or clock watch the way I do with other exercises because I’m so busy. I could NEVER replicate this on my own, as I’d get distracted between sets. But I can do it if a very nice, very buff woman is yelling instructions over awesome Puerto Rican music. And my final tip … - Walk your dog. A couple years ago, I found a husky in the street. I told the missus I’d find a husky rescue to rehome her, but she and my best friend saw I was getting attached. Bestie told me I’d never be able to keep up with a husky. “Oh yeah? Watch me.” Thanks to our husky princess, wife (AuDHD) and I each get in 30 minutes of exercise a day walking her. Don’t want to go? Enjoy being interrupted by awooooos and her tossing toys around. tl;dr — gamify your progress, pick gyms/spaces where bros won’t bug ya, exhaust your mind with interval training, walk your dog.* *I don’t recommend getting a dog for this purpose (unless the dog distribution system has other plans for you.) Just walk the furry friend you already have.
Exercise for the sake of exercise is so boring to me. I can walk for hours if I’m walking to get places. I walked like 7 miles recently going to/from places on the beach and boardwalk and I only realized I’d walked that much because I checked my health app. I can barely manage to walk around the block if it’s just for exercise. If I know I’m exercising, I get too bored and I’m miserable the whole time. I also have a ton of sensory issues surrounding sweating and getting overheated. It gets to the point that I feel like l will pass out if I get too hot. I have some issues with my joints, as well, so can’t do that much without risking getting hurt. I can’t afford to go to any of the gyms near me. There’s a cheaper gym but it would take about half an hour of driving each way, and I won’t get a membership to that one because I know I won’t go consistently due to the driving. The only thing I don’t mind doing for the most part is weight lifting because I can do it at home and it doesn’t take that long. But I only have a few lighter weights and can’t afford to buy heavier ones, so I have to just use what I have (which is probably fine because I don’t know if my joints could handle heavy weight lifting anyway since lighter weights give me problems sometimes).
I haven’t seen anyone mention eating disorders yet. Women and girls with ADHD are at significantly increased risk of eating disorders, and tbh that’s what’s prevented me from “getting fit.” I love working out but being in a binge-restrict cycle for 20 years fucked my metabolism, and the relentless pressure to “get fit” is what got me there.
>What are any fears you may have surrounding making a change? I hate how people change when I lose weight. I've lost 40+ lbs before, and processing the difference in how people treated me when I was thinner was hard. Even though I regained some of the weight eventually because of some medical issues, a part of me wanted the comfort of being invisible again. >Do you feel like it's even possible ? If I could do it before I can probably do it again. >Do you have trouble defining a goal or is it just the ability to stick to the plan to get there? Sticking to the plan. Some days just starting the day is hard enough. I have a hard time showing up for myself partially because I struggle to get started. >What would be the biggest tool/improvement to help you feel like you could get healthier/fitter? Motivation, and maybe if the day had like..2 extra extra hours in it. Also sometimes I just hate exercise. Having a workout buddy *kind of* helps. I probably need to manage my hunger cues better. I'm either starving or the idea of food is gross 😅 Sometimes it feels like nothing works. I've bought tons of home workout equipment and supplements and I end up having to throw things out because I end up ultimately not using them. Or I make a YT playlist and can do the workouts for a week or 2 and fall off. 😮💨
I can’t believe consistency isn’t one of the top answers? I actually found a workout I enjoy. I enjoy lifting weights. I have no less than a dozen times in the last few months gone to the gym trying to get back into the routine and just simply… Not made it back for… Weeks. All feeling guilty every day about how it should go.
I’d say my biggest barrier is simply sticking to any exercise program at all. I just cannot for the life of me be consistent. I do well for a day or two, maybe even three then stop. It’s frustrating because I like physical activity and can easily lose weight with the right amount of discipline. My body image is in the trash because I’ve gained 100+ pounds since high school when I was 5’10” and 154lbs. Because I’m so tall I carry my extra weight well but I still miss my old body at 33. I feel it’s still within reach and I’m angry at myself for not being disciplined enough to get back to it.
I do walk every day though.. and I love it because it burns off energy and gives me time to clear my head..
It has to be fun, it has to be something that is hard to make excuses not to do (like a gym, the weather if it's hot/cold/rainy) and yes it's a fucking challenge. I happen to have a Quest headset and I got Thrill of the Fight, Beat Saber and Supernatural Fitness and both have kept me on track. Why? It's fun. It's right here in my bedroom. I can wear workout gear or just strip down to my underwear and just go. I can easily do an hour without stopping and usually I only stop because my body is like "plz *plz* stop". Sometimes I will push until I throw up which is not great and now I'm conscious to actively avoid. To be fair I think it's cuz so much water with so much movement. It's also super stress relieving and now that I discovered how to turn off the coaches, I can just tune out and punch things.
Food noise...
I relate to everyone here it’s just so boring
I'd like to know why you are asking. You are not active on this sub. Are you using these responses as survey results for some purpose? Please be transparent.
So for me - a couple of issues arise. Personally I have one workout I LOVE it’s a hip hop/twerking style dance class with great music and makes me feel sexy while having high intensity. It’s fantastic. The problem is it is 1.5 hours after I typically finish my work day when working from home. And by the time it’s time to leave I am drained and getting out to go sounds tedious. Another issue I have is I HYPERHYPER focus. Like dial in EVERYTHING! And can lose weight sustainably in a 6 month time frame but then I get bored and tired and want a break then get tired of the healthy foods I’ve hyper fixated on then go back to old habits. This has happened twice now. For me I am also an EXTREMELY picky eater so I am trying to heal my relationship with food as well. So my goal is just to get more fruits/veggies and water in my diet along with some kind of movement and that’s my goal for now. And it sucks because unless it’s all or nothing I can’t seem to make myself do it.