TL;DR: Gained too much weight after I fell and broke my arm + couldn’t really move for a while. I have a lot of trauma related to sports, like I was forced to play football like any other Hungarian kid, and I was awful at it, which made others be angry at me for it, which made me reluctant to do it. Even if I manage to do it, I often get brutal, crippling muscle pain, which makes me fo it even less.
Since I"m Hungarian, I cannot rely on health care at all, especially mental health, as it was the very first thing that got cut, amd I cannot afford private care.
Find a non-team sport, or activity, you enjoy. Walking is incredibly healthy.
Walking is like the only thing I can reliably do, everything else comes with a bunch of caveats.
Walking and dietary changes.
Even if it’s a diet you can’t stick to forever, sticking to it for a couple of months, or 10 weeks should make a big enough difference that you find many exercises easier to start, and then go from there. One step at a time instead of trying to achieve finished goal immediately, will probably work better for you.
Walking is perfect, especially in green spaces.
Sounds like walking is for you then. If you want some extra challenge throw on a rucksack with some weight and you’ll get heaps of additional benefits too.
Concur. Maybe toss in a light bit of stretching or like 10 mins of beginner yoga.
Stretching is imperative. I meant to add collagen rich foods, such as pork neck/tail, oxtail, hamhock.
Walking can get you a really long way.
The most important thing is to find something that you actually enjoy doing, because that’s the only way it’ll stick, and it sticking is the only way you get any long-term benefits.
In my journey, it was approximately these things in this order:
- I tried running, but didn’t enjoy it one bit. I didn’t understand how to do it properly so it just hurt constantly and gave me lackluster results, so naturally I stopped after a while
- I then picked up walking during the pandemic. I found that if I put on a podcast or audiobook I could do it for multiple hours at a time, just walking around in the forest where I lived back then
- Then I picked up cycling for transport, first to buy groceries and other things, and later also to commute to work. A pair of appropriate headphones for this also helps immensely, being able to listen to podcasts while riding is excellent
- Then I got back into weight lifting, which I had done maybe 10 years back but dropped after I lost easy access to a gym when moving. I always enjoyed this so there’s no real friction here, but the podcasts also keep me mentally stimulated here
- Finally, I got back into running, which was now fun all of a sudden because of everything I had learned about how to do it properly. I started joining a running club with which I run once a week, and learned that it’s quite fun to run with others, and started joining races, which was also great fun
Your journey is probably not going to look like mine, but the first step may look similar at least. After that, it’s all about trying different things to see whether they could be for you, or not.
Nice pun salvo.
For me it’s the issue of where to walk. Our location is great but I need to avoid people for various reasons. And now there are lots of dogs being walked which react in unexpected ways I also need to avoid.
And then of course I feel stupid walking somewhere ‘pointlessly’.
Any hints are appreciated (however the avoidance mentioned above is a given).
Don’t worry so much about sports, as finding something you enjoy which gets you moving. The important thing is to try stuff and find something that works for you. Really, the best exercise you can do, is one you will actually do. It sounds like you have issues with team sports, so maybe try some stuff which doesn’t involve other people. Also, accept that you will likely suck as whatever you do, if you keep practicing, you might find you suck less over time.
I’m not a “sports person”. In fact, I suck as most sports I have tried. But, I discovered that I enjoy indoor sport climbing. I sucked amazingly bad at it when I first started. I mostly climb top rope and was struggling to finish a 5.9 climb. But, I kept at it and now I can finish most 5.10a climbs on my first attempt. I’m not some super climber by any means, but I have become kinda competent. I enjoy the challenge and have met some great people along the way. I also get excited when I walk into the gym and see a new set of routes. It’s like being handed a new set of puzzles to solve.
- Get really into walking. No matter what sport you take up, or any at all, this will still be the most important element as it lets you “warm up” and keep your body in a ‘ready to be active’ state as well as passively burning energy.
So be exploring parks around you, maybe get into photography to help have a reason to take walks.
People can lose all the weight they need to just from walking. It is also considered by some people to be essential for recovering your body from pain after a day where you worked out.
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However, also get into calisthenics. This is solo exeercise designed to not need equioment or only lightweight equipment, therefore you can circumvent going to a gym for it. You’ll want enough space at home or in a park to do it, and this is why many people do choose to do it at gyms anyway.
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Pickleball or table tennis might be good sports to get into if you don’t like team sports.
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Swimming. I need to do more of that. It’s acessible and “hidden away” from prying eyes.
Some useful channels: Yellow Guy Calisthenics. this guy’s advice is valuable to me because it comes across as unconventional and says things i would not have thought of.
But god forbid if you do feel a need to do something more community based, maybe look on Reddit (i know, we alll hate reddit) for people in your local community who might have supportive workout groups. One thing you should know is that gyms are actually quite supportive environments - they need your money and they need nee customers in the community!
One near me actually has an outdoor bootcamp it does in the park’s basketball court, and lots of guided exercises. Something like thst might be good? It’s a smaller and more independent gym which considers itself a family run business.
This guy shows how to do modified mobility exercises that are meant to be more accessible to people with health issues. His very chill tone is relaxing to listen to and no special equipment needed.
Diet plays a larger role in losing weight. Pokemon Go + food can get you started if the only thing you can do is walk.
This, but I won’t endorse pokemon go in any way.
rather do streetcomplete or some other such thing.
Since you’re Hungarian you can freely move in the EU. Find another state that has the health care that you need. Maybe, as others have said, first a therapist to get over your trauma. Then slowly build up to exercising again. Find something you love.
It doesn’t work like that, and also I have zero chance at getting a job at a different state. Maybe I’ll try to save up for a private neurologist, then get prescription for a better anti-eizure med, that allows me to skip meals without developing stomach ulcers, does not cause an increase in appetite, does not cause sleep issues, etc.
Your body and mind need food to heal properly. I don’t know what your budget is or what you can access. If you can get it, fatty fish like sardines, mackerel, tuna, salmon. If tinned, in olive oil if possible. Fermented foods. Added sugars are poison. Raw, unfiltered honey is ok sparingly (chewing honeycomb has the additional benefit of boosting your immunity of local pollen allergens).
Fresh vegetables, especially leafy greens, raw or cooked. Carrots. Pumpkin, squash, pumpkin seeds, walnut. Chicken. Apples. Milk and cheese, goat milk is excellent. Peanut butter is filling, but tree nut butters are better. Red meat protein sparingly. Stop eating before you feel full and wait ten or fifteen minutes, you’ll feel satisfied. Apples, pears. Cheeses, especially stinky ones. Onions, garlic. Dates, figs. Sweet potato, white potato, but cooled and eaten cold or reheated.
I don’t know if these foods are accessible to you, if I understand correctly, budgets can be very tight in Hungary. I wish you the best.
Did you ever watch Dragonball Z? All the scenes where Goku or Gohan are training to get stronger, building their bodies to be powerful? Piccolo wearing insanely heavy gear to improve his speed?
You don’t need to do sports to train your body. You are giving your body the opportunity to learn how to be strong, to learn endurance. You can’t do that without practicing those things, using your strength, pushing your endurance.
That said, I have found working with kids to be very helpful. I work with a particular young kid who absolutely loves being lifted and thrown about. I use him as my weight training and it is a whole lot of fun, not to mention rewarding making his day more fun. Maybe there is something you can find that is similar?
Try Tai Chi.
Low impact, not competitive, and not only gets you in shape, but teaches you self defense at the same time without you even realizing it.
Will it make me go from chubby to muscled in a few months like in those AI slop ads?
Not without additional calisthenics, but if you do a combo of walking/running, martial arts, and calisthenics then yeah, actually, it can. It requires serious dedication, but it is possible if unlikely.
Probably worth splitting your idea of “sports” up. Perhaps “full contact” sports are to be avoided, or maybe team sport. That leaves a lot of other options.
Also, what things can you do that involve exercise that aren’t sport? You could start with walking, perhaps? Then you can do as much as you’re capable of and build slowly, perhaps to long hikes or to jogging.
I just want to say that I appreciate this post so much. I really feel you about the emotional resistance to exercise and how big an obstacle it can be - people don’t talk about it enough. I was bullied a lot in gym class/group sports too, and was in a relationship for a long time with a partner who was very critical about my fitness. Just thinking about “getting exercise” can trigger deep anxiety that makes it feel impossible to get started. It’s a thing I still struggle with.
I second what others have said about starting by looking for opportunities to incorporate movement, rather than setting out saying “I am about to go get me some EXERCISE.” And starting very very gradually. For me, I anticipate the feeling of failure with exercise, so it’s been really important to start with something that feels almost too easy, just to be able to say “I did it.”
A couple things I have learned/try to practice. Some of them sound v cheesy, but have helped me.
- The first goal can literally be - put my running shoes on. Once the shoes are on, I’ve gotten the process started and almost always just go for the run/walk. But it’s important that it be okay if you don’t, too. The goal is just to put the shoes on.
- I have found it helpful to listen to guided run recordings or podcasts. It’s literally a lil voice in your ear reminding you to take it easy, and that you’re doing great for just starting.
- While on your walk/run/bike ride whatever, think about all other people in the world who are also on their first run, or second run or wherever youre at. I find it much easier to cheer for other people. Then I can turn it around and cheer for myself too, once I’ve got those good feelings started.
Anyway. I hope this is helpful. Thanks again for your post. I’m cheering for you and me both!
Would bird watching be something you might be interested in?
You walk on a trail and get a small monocular or binocular and log the birds you see.
I’ve found an ebike was a good investment. I personally use it to keep up with my over energetic minion.
The key advantage is that you can tailor your exercise easily. No running into a mental wall, and still having 2 miles uphill to get home. The power assist means you can back off to a comfortable level whenever you want.
It also gets you outside and moving, which helps with mental health a lot, independently.
I personally found these guys remarkably good for the price.
It’s definitely a cheap bike, but does all the basics fine.
Can you do push ups? If so, sprinkle a little set of 5, 10, 20 (whatever is a light strain) through the day every couple of hours or so.
Pull ups and squats too as much as you’re able. Push ups give some core work, but some crunches or sit ups would be nice too. Core is key for strength and health.
Some form of cardio too, once a day 30mins. Just walking is fine.
This is what I used (on top of cutting sugary foods from my diet) to get from ~120kg to ~80kg and got compliments on my muscle building despite lifting no weights.
The constant light exercise is also great for mental health, giving a few chances a day for a little mental refresh.
I’m a big believer in calisthenics and just constantly living under the strain you want to be able to operate in. To me it’s the natural path, and I and a few friends had great success with this approach.
Lifting weights can give more efficient gains. If you can find a sport you like (swimming would be my top suggestion for someone with injuries to account for), the social pressure can be a huge help.
But what worked for me is simple constant light exercise. You can do it anywhere, and it gives a very practical strength and endurance that makes everyday life easier and more comfortable.
Just my two bits. Good luck
I can’t do push ups, especially after my injury, never really had the muscle strength to support my own body weight with other than my legs.
You said you can walk— keep walking. A little further each time. I usually do at least a couple miles a day, but it’s literally been 104 where I am, so I haven’t been able to go as far or as fast as I would like—and I’m gaining weight. 😕 So, yes, walking can absolutely help with your weight. Good luck!
