I'm really struggling with cutting down (almost entirely) on exercise...
So I'm "in recovery" but fairly new to this whole thing. I was a serious restricter and exercised a lot...it never felt compulsive but I suppose it was...and "somehow" my weight just started to drop pretty rapidly. I'm being really proactive in my recovery - seeing all the right doctors/shrinks/nutritionists - and especially recently have been really trying to get at least 2500 calories. These past few weeks I've made an extra push to eat more, and getting weighed in a couple days...
But I'm struggling with the exercise part. I've really cut it down - sticking with Pilates and Yoga, and occassional light bike riding or light walks. It's been about 2 weeks since I did any cardio...and I'm starting to get antsy. How important is it that I really cut down on exercise...what can/should I do? I know that my heart rate is slow so it is important, but I still feel that compulsion to just get something in...whether its just 100 situps or a pilates workout, anything. And sometimes when I don't, it's fine, I think "I'm in recovery." Other times, though, it just feels like I'm being lazy, and I'll be "too lazy" to start up again once I do "recover" or gain more weight. I know this is ED talking, but hey - ED can be convincing - that's why I'm writing - need help! Any advice re: exercise or lack thereof?
I missed what exactly you're recovering from..
I was used to doing 24 hours worth of exercise a week when I developed my anorexia (restricting). I had to quit entirely (wasn't allowed to anymore), lost some more weight, and finally put some back on.
Eventually I was allowed some exercise again, some light strength training. It's only now that I'm getting back into full throttle of my exercise (I'm hitting 1-2 hours a day or swimming and/or running).
You NEED to be at an acceptable BMI before you start exercising, usually a 17 or higher, but it's best to talk to your doctor. Then you need to build up, I didn't start out with my intense workouts, but built up gradually from 20 minute walks a day, to hitting 4+ mile runs, and 6 mile track workouts, or a few laps in the pool to swimming two miles without getting out of the pool.
It's also important to make sure that the exercise isn't there to just burn calories- a concept I still have. Something I tell myself is if I don't eat enough, I get slow and kicked off the team. This, sadly, is my #1 (and only) incentitive to not severely restrict again.
Yasowhat: An eating disorder.
Piniella: From The Aim is to Gain: Advice on Weight Gain, Whatever Your Reason
If your body is underweight, it will stress it all the more to begin working out on top of replenishing it. Thus: if you've not achieved a BMI of 17.5 or higher, if your doctor tells you no, if you are suffering palpitations, pains, edema, or any other affliction while refeeding, or if you have a history of compulsive overexercise my advice is to not exercise at all.
Equally, cardiovascular exercise can be detrimental to weight gain. Eat back any calories you burn off. That said, resistance exercise, weight lifting, yoga, pilates and other strengthening techniques can be beneficial in that they help rebuild lost muscle eaten away at.
The reason for this is simply because doing exercise when your body is fragile and underweight and trying to repair itself can only lengthen out the process of repair. If you insist on exercise you will need more than just 2500 and even then, if those bolded things apply I would not do it.
For me, i had to just quit exercising cold turkey. I tried to cut down (like you and do yoga etc) but ther ewas always something there that willed me to do just a little more or just a little longer. In essence, carrying on doing the exercise just kept on feeding my ed and i only succeded in making things harder for myself and damaging my body more and more. Now, after months and months of no exercise i no longer feel the need or complusion to do hours of exercise and am much happier. I dont have to run up every flight of stairs i see and i can sit and read a book or watch a movie without a second thought.
If you really want to exercise, you HAVE to eat it back. No excuses. Perhaps even prepare a certain snack to have after each time you exercise and make sure you take it with you or have it prepared so you cant wimp out. Things like pilates are beneficial like lala has said, but if you are at a dangerous weight than it can do more damage than good.
Finally, listen to your body. If you are tired or sore, then stop and rest. If nessacary take someone with you and give them a time limit and tell them to stop you. I know this nearly saved my life once.
I used to exersize nearly every moment that I wasn't eating or sleeping - even in recovery. I built my whole schedule around it and since I'm homeschooled, I got VERY little schoolwork done and pretty much cut off every one of my friends.
It took time, but I gradually have decreased to a minimal level. I take a light walk every day and lift some weights to build muscle, but other than that, I don't "exercise" intensivley. I think it is DEFINATLEY nessessary to cut down or cut out unless you're eating a lot of extra calories to make up for it. Remember though - it's not just about the weight and calories. ED is a mindset too, and you just have to shun it and knock it out. Recovery is mental as well.
just think about it this way - normal people don't really have an exercise schedule. They might join the gym in January, go for a bit and then quit or be inspired by a magasine article telling them to swim more but they don't feel the compulsion. The way you feel (that you MUSt exercise) only applies by on large for a very small percentage of people.
Now I can totally relate because I'm finding it hard too but just think - you have the rest of your life to do all the exercise you want (and have fun doing it!) but right now, recovary is the most important thing.
Weight lifting could be beneficial but don't do it unless you really want to. Remember, you burn calories doing day to day activities - exercise is just a bit of bonus but in the long run it will slow down a healthy you! Good luck with everything, sounds like you're doing awesome so far so keep going girl xx
Hi guys, I am currently struggling with cutting out exercise as well. I really would love to be able to go cold turkey and have managed to do so but only when I am really busy at work i.e. only have time in my life to go to work, come home, sleep, get up, go to work. As soon as i start to get a quieter patch at work my immediate thought turns to the fact i can use this extra time to exercise.
Any tips on what you did to fill in your time and also that helped you reduce your hyperactivity/anxiety that I usually release through exercise? I have tried some yoga and pilates but I am having trouble getting into the relaxation component - it doesn't feel like a workout!!!
Not sure if anyone else has this but exercise (whether it be weights or running) really helps me sleep better so I am having issues sleeping at the moment which just makes me crankier!
just wanted to say welcome and well done in trying to get up to 2500, the sooner the better. i can totally relate to the way you feel i posted so many topics about exactly the same thin. ive had this illness for 14 years and exercise has been a big pit fall in my recovery. for me its been one of the hardest things to change. its still a day to day battle for me.the only way to change this mindset is fight those ed thoughts. exercise when at such low weight is destructive it does nothing more than damage your body. its something i have learnt off the girls off here. it also prevents your body from repairing when recovering . believe me its something i have learnt. i spent years not challenging these beliefs. i thought it doesent matter ill be ok. but intime it takes its toll. i so wish id done something sooner. all those years of being at such a low weight and exercising, have really hit me hard.due to this i have osteophrosis, the bones of a 90 year old woman.im awaiting an mri scan as on a day to day basis im in so much pain with my back, hips and legs. im so scared it could be something serious. im sorry to go on at you but you need to know the reality. perhaps you need to do a trial and error experiment, its something i did recently. i kept my eating the same and cut my exercise and my weight was exactly the same. exercising when at such low weight is ineffective, it just grinds your body into the ground.its hard but all you can do is challenge your thoughts. youll feel like crap but it will get easier, take each day at a time remember rome wasnt built in a day !. think why you are doing this . remember it wont be forever. once you are at a healthier weight you will be able to do more. you need to let your body repair. also think whats normal the ed tricks you out of this . take my bro for instant he is a normal weight, he works 7 till 5 , drives to work , comes in has his tea on the sofa and thats it , his weight doesent budge . no matter how active he is he doesent cut his eating. he does go to the gym twice a week but it isnt strict. if the odd time he doesent go he isnt bothered. wouldnt that be good to be like that. remember when you are at a safe weight if you listen to your body and look after it , it will take care of you and keep you at a safe weight.what are your hobbies? i found keeping a journal helped, writing down how i felt and challenging those thoughts. i have every faith you can do this you have us all here to support you. and think you have your whole life ahead of you, happy and healthy if you choice good luck thinking of you h x
yea try to keep a journal like tessa said. it makes things easier. try to have a balanced meal plan . have the right amount of cars, fats, and protein throught the day.
Good job on upping your calories to 2500 I know its hard I just did that today also but im feeeling great !
