Working Out with Little Motivation/Physical Pain/Mental Exhaustion

[SunsetRunner]

My job does not require a whole lot of physical activity as it is mostly desk work. After a day at work I am exhausted... mentally. I find myself spending a lot of time laying down or sitting after work but I want to find motivation to work out instead.

I have been using fitbit for about two weeks. While I am mostly focused on counting calories and getting in my step goal, my only actual work outs have been power walks and some yoga in the mornings. I LOVE Shaun T's Hip Hop Abs dvds and have been using them on and off for several years now. I want to start using the dvd's again but I remember how tired I got and I get discouraged. My health has gotten worse since I started a new job over a year ago and I've pretty much lived in a sendetary state since I got the job, not to mention my obsession with video games kept me indoors and in a chair every day. My knees have been in so much pain and I'm afraid that doing the dvd's would be too much for my knees to handle. Walking and yoga isn't enough though because I would like to start seeing visual results on my body.

So I'm kind of not sure what to do. It's hard to find motiviation when I am mentally exhausted from work, not to mention the fear of hurting myself more if I find the motivation to work out harder. Do you guys have any tips? I apprecaite these forums so much because I love how supportive everyone is. Thanks ahead of time!

[Giftie · Accepted solution]

First, I'm going to say EMBRACE THE JOURNEY. Realize that unless it's fun and motivating, just what you said is going to happen - you're not likely to stick to it. It's so easy to look at what you can't do instead of focusing on doing a little bit more than you did before. If you like Shaun T - do it, but don't do the whole video. Start with 10 minutes. Then once that becomes easy up it to 15, then 20 and so on. Before you realize it you'll WANT to do these things.

Also if motivation is an issue, I told someone else this, put it on a piece of paper and put your workout plan on your ceiling so it's the first thing you see when you wake up in the morning.

Write out a schedule and hold yourself accountable to you. YOU are your best motivation and your greatest detractor. Pull from the people here that have been successful and follow what they do (but know your limits.)

Don't push yourself too hard, but hold yourself accountable for getting back up if you fall off track! Enjoy the ride and before you know it you'll be (consistently) on your way to a healthy and happier you!

[SunsetRunner]

@Giftie - I LOVEyour attitude! Yes! Embrace the journey, what ever it is! I've also got health issues that govern what I can and cannot do. My knee doc said 10,000 steps was unreasonable and would further damage my knee so, on his advice, I changed my goal to 8,000 steps and added time on a recumbant bike to my work out since it is much easier on my knee.

My advice to those with limitations is this ...
- Make sure you fully understand your limitations. On the one hand, you don't want to hurt yourself. But, on the other hand, you also don't want to coddle yourself.
- Consult with a specialist, be it a doctor, PT therapist, or personal trainer
- then set reasonable goals and hold yourself accountable, like you suggested, Giftie

Personally, I have a wall calendar in a very visible location. Ever time I reach my step goal, I color it in. Hate to see blank squares!

[Morag2]

I have bad knees as well, cannot use a standard elliptical, bought a seated one, can be used standing as well, fun to use while watching my hockey games. Could possible be used under desk while working. Just a thought. Best wishes.

[Trooper]

I have knees that give me pain when I walk too!! But I started out walking no more than a mile. If they hurt, I use my knee braces. Also, make sure you give your body a day of rest to recover. After a few weeks, things should improve. Your shoes and the surface you walk on might also impact your knees. I know for sure in my case that walking on a concrete surface is bad for my knees. We have a track near my house made of concrete. After walking on it, my knees hurt real bad! You need a really good pair of running shoes. They have more padding and are  better for your knees. After your workout, you might want to rub some Ben Gay or Apsercreame on them if they keep hurting you. 

[JeanMR]

I hear you. I have a bad knee and bad back and even walking a half block is problematic.

What saves me is the water. Do you know how to swim? If not, try walking in the water, forwards, backwards, and sideways. Add arm movements. It's real easy on the joints and helps with keeping them moving. Start slow, say 15 minutes, cause you are working way harder than it feels.

Unfortunately you can't wear a fitbit in the water. You can count steps the length of the pool and then count laps. Let us know if you try it and find it fun.

[Hanne]

Dear Emchuw

Don't give up on the walking. I remember when I started walking, my knees hurt so bad. It felt like Russian roulette: this is either going to kill me or it will help me. After losing more than 50 lbs, I can tell you, it saved me, my knees don't hurt anymore (unless I do careless things like running or wearing shoes that are too thin). Before I started walking, I went to a knee surgeon and asked for knee surgery. He said No, and gave me the title of a book instead: "The China Study", about the world's largest nutrition study. It helped me change what I eat. The documentary "Forks over Knives" is based on the book, and the film is on Netflix. I also saw a physical therapist, who helped me with exercises that strengthen the muscles around the knees. I talked once a month with a dietist in my family practitioner's office. I bought a treadmill, so that there were no excuses when the weather is bad. My brain is my own worst enemy, keeping it fun is key.

Good luck and kind regards,

Hanne

[Corney]

When I was working I always ran, worked out in the morning before work.  I find that after work there are too many reasons people find to skip exercise.  What is causing your knee pain?  OA, RA ?  I'm a retired Physical Therapist and have found out that lack of exercise can actually increase the joint destruction from both forms of arthritis.  You need to find an exercise that does not increase your knee pain, because you should never train through pain, but exercise really increases joint health.  The alternate distraction/compression of weight bearing exercise improves the transfer of synovial fluid from the joint cartilage moving the old fluid that contains no neutrients and waste products and letting in fresh synovial fluid that maintains cartilage health.  Don't let fear paralyze you.  My Daughter-in-law has knee pain but finds that riding a stationary bike does not increase her pain and actually refreshes her after her work day.  The bike helps maintain her range of motion and helps maintain her knee joint's health.  Don'r give up!

[Shakri101]

My knees are pretty shot from many years working as a floor and wall tiler, but at the ripe old age of 51 I have discovered mountain bike riding and they have improved greatly pain wise.  I did have a doctor tell me it was most probably arthritis and he recommended just moving them more.

The added advantage to me is it is exercise I fully look forward to now unlike all the gym type machines I have sitting here just going to waste , so improving knees and getting fitter double bonus .

[Corney]

Your doctor is correct, if you have knee pain that is not mechanical in nature( torn meniscus, or ligament), moving is your best medicine.  Make sure you bike is set up correctly and try to maintain your RPM's between 70 and 80 by properly using your gears.  If you feel alot of pressure on your pedals then that pressure/stress is put directly to your knee joints.  Your knee is really 2 joints in one, the patellar-femoral and the femoral tibial.  Arthritis in one will eventually spread to all 3 joint surfaces.  Normally the arthritis starts with the Patella, spreads to the Femoral condyles, then spreads to the Tibial condyles.  In your case being a tile setter my guess the under surface of yourr Patella is shot.  Bike riding is good as long as you do it correctly.  By the way, I am a retired Physical Therapist and one component of my exercise program is riding a stationary bike.