Tips for a depressed, anxious inactive man to start exercising again?

Bump

R1 Could you buy a piece of gym quality exercise equipment for your home? That way you can get stated without worrying about looky-lous.

I’d also recommend swimming but I assume the public pools are now closed....

R2

My mom said she might buy an exercise bike. I’m unable to work and don’t have any $ of my own. She’s poor too so she would probably buy the cheapest one at Dick’s

I can’t swim so that’s out of the question lol

R3 that might just the thing. A good elliptical, perhaps?

I bought a Cybex a couple of years ago. I HATE having something like that in my apt, BUT I use it and it’s great when I am too lazy to go out. And now, the gyms are closed anyway!

Also, people say this and it sounds very trite BUT it’s absolutely true that walking in a lovely area, say on a beach or in the woods, really lifts your spirits.

You’re so young - you can back into shape in no time! And you will feel much better as you start.

OP, look on OfferUp or LetGo...people are always getting rid of exercise equipment on there.

I've also been battling depression for years, OP, and had phases were I couldn't get out of bed or my apartment for weeks. I've also felt judged by neighbors (probably only in my head) or felt people were looking strange at me. You need to start with simple tasks like walking to the store every day and buy some groceries and make sure you leave the house every day at least for a couple of minutes. If you feel more secure, go to the nearest park and walk there for 30mins or longer. But it is important to get out of the house every day, even just for a couple of minutes and slowly start exercising.

Put on your favorite rhythmic music and dance or do calisthenics in your room. Don't do it within 4 hours of bedtime.

talk to your doctor about your paranoia, they might be able to give you something that makes you a little less anxious about being seen. Have you tried jumping jacks and leg lifts and other home exercises? Even simple pushups are helpful, crunches, running in place to music, there’s a lot you can do to raise your heart rate. But yes take walks when you can, they’re great.

You're still being hosed, people

Op, you should maybe get on medication. Anti-depressants.

I'm your age and bought a treadmill just over two years ago that I've been using more or less every day. I started doing 30 min jogs for the first few months but pretty quickly got up to 1,5-2 hours a day (I aim to hit over 20 km/day). It changed my life and I have so much energy, it's become routine like brushing my teeth - I don't even think about exercising I just do it at the end of the day (I don't have anything else to do to be honest). I still get bouts of bad anxiety/paranoia and depression but daily exercise helps me so much. I listen to music, podcasts or audiobooks during it. I don't like jogging or running outside at all due to my anxiety, so this works perfectly for me.

I like the monotony of cardio and jogging in particular, but it's probably not for everyone. I hope you find something that works for you! An exercise bike sounds like a good investment, I'm sure your mother would agree. Everything will be ok, OP. Be kind to yourself.

OP you need some Vitamin D. It will help with the depression. Don't insist mom buy a bike. Not unless you live somewhere with a variable climate. I mean if your winter is 20 below zero for weeks on end then yeah. But if your weather is not that extreme get outdoors. It will definitely lift your depression. So what if the neighbors looked. They live next door. They weren't judging. They were curious. Next time give a little wave and say "Hi!." Then ignore them. But yes, get outside for an hour a day and do it at least 3 times a week. Choose a goal. "I will walk a round the block 4 times." or something like that, and then try to get as close to your goal as you can. And OP, unless you shit the bed, you do get out of bed. You go to the toilet. So next time you go to the toilet, turn the shower on and wash your ass. Then put some clothes on grab a book, and go out and sit and read outside. Yes. Because you'll be surprised how it affects your frame of mind. What you need to do is establish some rituals to replace the old bad habits. Now get started. Instead of a bike, tell Ma to get you some free weights. Just one ten pound weight you can use to work your arms for a start. The weights will help you reshape your body. Buy a jump rope. Try one of these. They're cheaper.

R9

Your point? I’m honest about my issues. It is so hard to motivate myself to even take care of myself. I’ve been forcing myself to brush my teeth more often. It’s hard and I don’t think it will ever be easy for me.

There are many free workout videos on IG or YouTube that uses bodyweight (no equipment needed) that you can do in the privacy of your home and at your own pace. Follow the classes as much as you can and you'll see yourself improve over time. This is a nice beginners workout from a Barry's Bootcamp trainer.

How did I know this thread was going to be from Janky-Teeth Jungle-Ass, just from reading the title?

Thanks, R9.

How about read what you wrote & get motivated yourself.

So OP is a troll....sad. Don't waste our time OP.

It doesn't matter if this is a troll thread, perhaps an actual depressed & anxious man can find some help- there is actual good advice here, from our sincere members, whom I appreciate.

You can come over to my house and work out, you have to be nude, and at some point I will blow you during the work out - but hey it is free.

I never thought I would like resistance bands but I do. They are cheap usually under $30 bucks and there are a ton of videos online. Start slow like ten minutes and see how it goes. Commit to ten minutes every other day for two weeks and then keep increasing it.

Buy a kettlebell. You can get a good strength and cardio workout in 15 minutes or so. There are a lot of free videos on YouTube. Once you know how to swing it you can do it while watching TV and it's kind of fun.

Thanks so much for the tips guys. I’m going to try to take a shower today. I just keep putting it off. And I’ll try to do some simple exercises in the house to start.

Also start with just stretching. There are a lot of free apps and do like 15 minutes of just simple stretches everyday for a week.

R18

I’m not trolling. In the thread that person posted I posted a pic of myself (on posts 15 & 16 ) and you can obviously see how bad I am through my appearance. That poster is just a weirdo who has a vendetta against me.

Again, thanks for the tips!! This is so helpful. I need to really force change. I’m tired of being miserable and unhappy. This isn’t the life I want.

It all begins in the mind, OP. Go to YouTube and watch some of the videos promoting mind power and positive thinking. Start focusing on your better attributes and build on them. I hope you feel better soon, OP. Have a good day, pal.

Also what should I do about pain? My feet and legs, knees get tired and hurt so fast when I’m on my feet. I don’t want to take pain meds.

As a previous poster said, do lots of stretching. That'll help get your legs and feet warmed up and comfortable with moving when you start exercising. Also, when I work out, I sometimes use a knee brace that I got at CVS to help protect and shore things up.

If it's as bad as you say, OP, then I think you should see a GOOD doctor for a check up/physical before you begin your diet/exercise program. There are some exercises that you can do while sitting or lying down to begin with. Lifting the legs while lying down and doing the same with both arms while sitting is a good point to start. You have the world at your fingertips via your internet connection. Start researching, and make a doctor's appointment to discuss your need for change with a qualified medical professional. Best of luck!

Google image search or pinterest search "bodyweight exercise routine" or something to that effect. You should get plenty of results for scheduled daily workouts using only your bodyweight, no equipment needed. That's how I started working out at home before going to my gym regularly. You can save the image/workouts to your phone.

I suffer from depression, and severe social anxiety, so I get where you're coming from, op.

I feel you OP, R29 and others. I’m the same age and in a similar mental state. I know I could learn to workout (I even have a sibling in the house who does proper sports fitness to teach me) but I get so down about it. Thankfully I have a puppy dog who needs a mile or three of walking every day, so I always go out with him and get moving in the outdoors. Still, it’s really not enough as my general fitness indicates - I am flabby, 10-20lbs overweight (not sure exactly and I’m not gonna check; me and ED have a past :/) and while I can walk long distances I can’t sprint without getting seriously winded and I can’t lift heavy objects. Like you I hate feeling so weak and frail when this is supposed to be the strong period of our lives! My confidence is reflected in my physical form, I suppose.

Not sure about others in here but what stops me is a negative experience during physical activity as a kid. I was pushed into competitive swimming by my parents (that I hated and found boring), and I was badly bullied during physical education all through school (had things thrown at me, abuse shouted, not picked for teams etc.). I think all that contributes to my mindset around exercise and exerting energy, as I always feel anxious and upset when asked to do anything that may break a sweat. Anyone have advice over what to do about this? I’d like to push past it fairly quickly, as I realise that the camaraderie of team sport or group exercise could actually help with my depressive symptoms.

Everyone has great tips in here. Every once in awhile it’s nice to see folks coming to someone else’s assistance

If anything, now more than ever, I see people going for walks just to get out of their houses during lockdown. Nothing worth getting anxious about.

I haven't driven in 3 years - by choice for now, I'm epileptic and was in a really bad car accident, so I'm not comfortable getting behind a wheel for the time being. I've been purposefully walking to a nearby convenience store and back almost daily, weather permitting. I see more people out and about now than I have in prior years.

Is your home 2 story? Make it a point to use the steps as much as possible. My office is upstairs for example, so I make it a point to use the bathroom downstairs instead. I purposefully store stuff downstairs that I need frequently, so I have to use the steps to get it.

Would doing step ups on my home stairs fuck up my knees?

[quote] My feet and legs, knees get tired and hurt so fast when I’m on my feet.

OP, you're only 27. You shouldn't be having these kinds of problems with your legs, knees, and feet. See a doctor.

Look up "prison exercises" on YouTube.

I feel for you OP. The best option would be to try to buy a used stationary bike or treadmill if money is an issue. Some outlets will even let you pay in installments for a new machine.

Exercising outdoors in the suburbs (I'm assuming that's where you are) sucks big time . The geography is rarely interesting to look at and there's always some drooling dipshit staring from their windows or cars at any pedestrian. Like its inherently suspicious or odd for anyone to be outside without being in a vehicle. That's why suburbanites get fat. Even in places with sidewalks there's almost a social stigma against walking so people avoid it. Regarding muscle weakness, I would up your protein. Maybe add two boiled eggs a day to your diet.

OP are you overweight? If so by how much?

I enjoy going on long walks in a neighborhood with parks and recommend it if there is one near you. I think it’s good to get outside. You can increase the time and work up to jogging some for your heart health. I like an app called the 7 min workout, you can start with one and repeat as you get fit.

SIMPLY DO THIS: Find a yoga channel on TV and watch and learn the "warm-up" everyday for a month, until you can do it on your own. Do this practice everyday. If the weather is nice, safely go outside for a walk every day or evening. Find a street on a hill. Walk for 10 minutes, and increase the length of time you walk every few days. Try to walk twice everyday. Do this for a few months before you even begin any exercising. It is that simple. Doing this will also help change your diet. Your body will crave healthier foods. Get moving, you will immediately become less anxious. Get anxious about exercising everyday! But take it very easy for a long time. This will help you avoid injury. Start tomorrow.

When I’m depressed I like to lay around & eat & feel bad about myself. What about you OP?

OP, before you can do anything you need to get yourself stabilized on medication. I read the thread, but I can't recall if you are on it or not. If you are not, you should start working with an MD to start seeing what works. You have the time to figure out the right formula. Once you are stabilized with meds, getting out of bed won't be such a chore. Yoga is really good for your entire body and all you need is a cheap mat on Amazon. This guy, Travis Eliot, does free videos on Youtube. He's cute and he has everything from stretching to harder yoga. Also, try a gratitude journal. I know this sounds so lame but it works. I am passing on to you 10's of thousands of dollars worth of therapy for free. Good luck.