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Baby steps, baby steps

Old 06-19-2013, 09:22 AM
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Baby steps, baby steps

Hey,
I am relaxing here contemplating how best to begin a workable exercise program.
I am wanting to start a long term exercise program and, since I am an addict, am reminding myself to take baby steps, and not go all out too soon, and then just get overwhelmed.
I celebrated 90 days clean from opioids yesterday, and I want to get my neurotransmitters firing properly again so that I feel happiness and a natural high, not a synthetic one.
It is starting to get hot here in Colorado, so I did invest in a three month pass at the local rec center. So, if I cannot get out to walk early morning, or early evening, I can work out in the cooler gym or even swim there.
For anyone else recovering from opioids, you might understand how a lot of the time I just feel "blah"... kind of flat-lining through life at this stage... not craving, but not too pumped about anything.
I would love to hear from other recovering opioid or opiate addicts that have successfully been able to establish an exercise routine in early recovery.
I am a middle-aged to old woman, so although I will respect and appreciate advice from males in their 20's, I will also be respecting the age and nature of my own body and am not going to do anything too rash nor am I here to compete....I would like to find the motivation and encouragement through the kind and honest sharing of others on SR that I found to greatly assist me in my addiction recovery process. I would also love to hear from others who are also seeking motivation, encouragement and support for a realistic program.
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Old 06-19-2013, 10:57 AM
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I don't know that the "blahs" you feel when clean from Opioids is a lot different the from other drugs, alcohol, smoking etc. The main thing is that for me anyway, I just had to force the issue at first. The exercise actually after forcing it, begins to take away the blahs and becomes a component that fits in life. Just get moving. Set some realistic goals in those fitness activities you prefer. Just remember that you do not have to become "fit" overnight. Fitness is a journey like everything else and not a destination. It becomes a part of life. Without my physical activities I don't believe I would be much functional and likely at a very high chance of relapse. Running is my preferred activity and in some ways to day it is part of what defines me. Good luck with what you decide to do, but "just do it".
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Old 06-19-2013, 04:09 PM
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Hey, 1day!
I need to get started exercising regularly too. I am going to walk. I've started with 1 mile a day. I've done it a few times and it felt great. But I need more motivation to walk every day, or nearly so. I agree, lets start with baby steps. I used to be fit, before, but its been almost 8 years!
How do you want to do this? We could come here daily to check in, like in 24 hour club, and post our time/or distance?
I'm on board!
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Old 06-19-2013, 04:26 PM
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Originally Posted by joygirl View Post
Hey, 1day!
I need to get started exercising regularly too. I am going to walk. I've started with 1 mile a day. I've done it a few times and it felt great. But I need more motivation to walk every day, or nearly so. I agree, lets start with baby steps. I used to be fit, before, but its been almost 8 years!
How do you want to do this? We could come here daily to check in, like in 24 hour club, and post our time/or distance?
I'm on board!
Hello Joygirl!
Thanks for your uplifting post! I like your idea of a daily check in, and we can post our time/ distance/ activity... whatever makes sense to each of us.
I walked for about 20 minutes this afternoon...baby steps!
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Old 06-19-2013, 07:34 PM
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I walked (quick pace) 1.2 miles, just now! Still panting... But it feels good. Nice, cool evening with children playing hide and seek all over the neighborhood.
Baby steps!
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Old 06-20-2013, 04:54 AM
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Hi guys....what a nice thread!

I started a program about 3 weeks ago too...and am working with a "corrective movement therapy" PT program and a coach 2X a week....i have to exercise first thing in the morning...i just finished 1.26 miles on the "dreadmill" in 22 mins at a slight incline. also did my fake push-ups...(i angle out from the kitchen counter, it's a bit more than a wall push-up a bit less then one on the floor).

i have managed to lose an inch on my waist this last month, only 10 more to go. i am also getting more flexible. my goal is hit 6 miles on the treadmill this week and hopefully a bit more every week!

my mantra is "every ounce counts"
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Old 06-20-2013, 05:07 AM
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I really need to get motivated to exercise as well. I have a 10 month old and was so great about going to the trainers/gym while I was pregnant but once he was born I let it slip. I have lost all the baby weight but now everything seems to be in the wrong place. I really need to tone up so I think I will focus on weight training first. I was an avid hiker/backpacker before the baby but right now that is not really doable. He and I walk around the neighborhood (2 very hilly miles or so) most days but since I stopped drinking I have been eating tons of sugary treats. I need to stop convincing myself that since I am breastfeeding I can have the extra calories! So on that front I think I will start having more fruit around the house and see if that will satisfy the sudden sweet tooth. So I guess my goals are:

weight training 3 x week
continue walking 5 x week
limit refined sugar/desserts to once a week
eat more fruit
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Old 06-20-2013, 08:55 AM
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Hi, Juststopit!
I could never lose much weight when nursing!
Also, I find berries and cherries really help when I want sweets. And they're in season now!
Good luck!
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Old 06-20-2013, 11:05 AM
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I'd love to join you guys! I do a gentle 8 mile bike ride a few times a week, and walk 2 miles on most non-biking days (I'm otherwise sedentary, so the exercise is necessary), but I keep putting off strength-building and returning to yoga (injuries and being embarrassed to go to classes b/c I let myself slide). I really want to regain my body. I'm about 15 lbs overweight right now, and plagued by injuries that would heal better if I exercised in the right way. (Knees, ankles, one of my shoulders.) Plus, too much of my weight is fat and too little is muscle. I'm too young to feel this old!

At any rate, I love the idea of daily check ins. Can I join? I'd love accountability for doing push-ups 2x/wk, sit-ups 2x/wk, and some sort of thigh/glutes strengthening 2x/wk. (Not sure what to do about that. I can't do squats right now b/c my knee as flared up, but I'll find something.)

I'll make today my push-ups day and post about it later!
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Old 06-20-2013, 11:24 AM
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This is a good idea. I'd love to join in the daily check-ins.

1Day, I think it's good that you want to avoid jumping in head first and going all-out... I did that last year with running and burnt myself right out! I think that moderation in exercise is just what addicts need to focus on, at least, for myself anyways... won't try to speak for others of course.

I usually run, walk and do stationary bike. So today I'll probably be on the bike. Will post when I finish up.
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Old 06-20-2013, 11:31 AM
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i like the treadmill because i have full cable TV in front of it, helps to pass the time.

I keep a chart and track all that I do, if I add on a minute or 2 every day, it tends to build into a real work-out. there are LOTS of standing ab exercises you can also do. the trainer has me doing lots of sports drills...gasping for air because i am out of shape.
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Old 06-20-2013, 11:41 AM
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Whew!

Checked in: 2 sets of 15 "girl" push-ups, 2 sets of 15 backwards push-ups.

Will work up to "real" push-ups gradually.

(Agreed, Fandy! Cable and treadmill are a beautiful combination. Especially when it's cold and rainy!)
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Old 06-20-2013, 04:53 PM
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Welcome!!

What a delight to get home from work, log onto Sober Recovery, and see all the motivating posts here!!
I am so grateful, b/c I cannot do this alone, just like I could not clean and sober without a lot of support!!
I am going to have a glass of seltzer water, and then some dinner, and walk after I eat and change. I will report back in here with the results... without you'all here, I would probably just park my bu^& in front of the tv all night.
Later,
M.
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Old 06-20-2013, 07:23 PM
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Thanks for the motivation!

I was outside this evening from 6:30pm - 8pm. I did two fifteen minute walking laps around my neighborhood for part of the time, and the rest... watering the lawn, pulling weeds, checking out some old lawn and garden equipment, etc.
I would not have done this without everyone's support.
Have a good evening!!
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Old 06-20-2013, 07:24 PM
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Oops... forgot to do my 30 min stationary bike!! Going to get it done right now Will report back in a few...
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Old 06-20-2013, 08:22 PM
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Did 30 min on the exercise bike. Feeling pretty good
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Old 06-21-2013, 01:07 PM
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What a fab thread 1Dayatatyme I'm on board for sure - wouldn't be able for any of that aerobics or running malarkey at my age 45
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Old 06-21-2013, 06:15 PM
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Welcome, Bensmammy!

So glad you joined us! You expressed my thoughts exactly!
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Old 06-21-2013, 08:15 PM
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Oh cool! I would love to join you guys too.

I definitely need some accountability with the exercise. That and quitting sweets/sugar are kind of my final frontiers on the way to good health.

I did walk the dog today for about 20 minutes, which is good because that means I can count today!
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Old 06-21-2013, 11:36 PM
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Hi guys - great thread!!

I used to be really fit - I was a dancer / dance teacher and even though I'm still slim that is due to lack of care rather than fitness.

Having always had body 'issues' I am concerned that now I'm eating like a horse now I've stopped drinking, I may put on weight which will lead to other problems - so I want to make sure I'm still eating as much but exercising with it.

So I want to build up my fitness levels. I have a fractured wrist and broken nose (from my wake up call) so not in a position to do much but walk now, but once they're healed I'm signing up for yoga classes at my gym again as well as something dance related :-)

This afternoon I shall take a walk round the local lake - will report back once done.
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