Exercise

[masterofsadness56]

Originally Posted by the3rdman

Exercise naturally causes endorphin release, so chemically it is guaranteed to boost mood. Anaerobic exercise also helps boost testosterone levels. It makes sense that if you're feeling better you will be able to tackle social anxiety more easily.
Usually self-image is boosted by a healthy exercise program as well, so if that is a contributing factor to your SA then there is another perk, and, as yufiopen mentioned, it can be used as a way to meet people if you go to a gym or something. I also notice I seem to be approached more by other people at times when I've really been pushing myself in workouts and am looking my best, which is nice because starting conversations can be difficult with my SA and I get an esteem boost
I have found exercise very helpful in the past. I aim for a daily moderate cardio workout weight-lifting and calisthenics three days a week (3 so there is time for muscle recuperation and I can work different groups).

So you don't have 2 days a week for cardio with the weight-lifting? I'm trying to figure out a good schedule. This is kinda my first step.

[barchaetone]

You note that exercise releases endorphins and boosts mood. I've never experienced that (or anything like a runner's high), even when I was younger, but I'd like to. Exercise has always felt painful to me, and as an adult, I've become exercise intolerant due to fibromyalgia, widespread tendonitis, and osteoarthritis in my knees, shoulders, neck, feet. If I workout to try and improve pain in one area through strengthening, it always results in a serious problem developing elsewhere in about 1-2 weeks, and then I have to stop doing everything and wait months for the pain to calm down. This happens even if I begin slowly - for example, I tried an armbike at no resistance for only 15 seconds, at it caused a flare up of bilateral shoulder pain so bad it took several weeks before I could sleep on my shoulders (and therefore sleep through the night). I really wish there was a way around this. I've tried yoga, cycling, water exercise, etc. to no avail.

[the3rdman]

To answer billsinthehouse, I aim for some cardio daily, at least 20 minutes of moderate or higher intensity. I try to push myself to do more now and then, but usually in a less structured way, like hiking or playing basketball rather than a straight run on a treadmill. I actually do most of my working out at home right now with just a 30 lb. dumbbell and pullup bar; you can do a lot of exercises with not very much equipment, but I'd like to push myself to go to the gym to meet people.

To barchaetone, I can totally relate. I find that exercise tends to become less painful the more you do it, "the hinges are oiled" so to speak as you get in better shape and are functioning better, and your tolerance becomes better, but when you first begin to significantly raise your activity level it can leave you really hurting. The level of my physical fitness has varied over the years and I have overcome some memorable beginner's stretches. The "high" from exercise is significantly less than highs that people can achieve through drugs and orgasm, and if there are painful complications that is likely going to be what you overwhelmingly feel more than the endorphin release. I find that I feel the high more after I am in an exercise routine and in good shape than when I first start out.
Perhaps working with a personal trainer or in a class with a professional who could help prevent injury would be helpful for you? Water exercise is commonly suggested for people with joint problems, was that as bad as the biking?

[barchaetone]

the Third Man,

Thanks for your reply. I've worked with physical therapists to try to address some of these issues. PTs know how to target muscles for toning/strengthening to increase function and decrease pain over the long term. Unfortunately, the usual trajectory is that I start out OK, taking it easy so as not to do too much. For about 1-2 weeks I feel like I'm getting stronger and that my fitness is improving, but then some tendon or bursa decides that it doesn't like the added movement and rebels. I was in PT for my knee after surgery last year, and within 2 weeks I developed bursitis at the site of my achilles tendon that was so painful I couldn't wear shoes, walk, etc. for a while. After about a year, it finally calmed down to the point where I could take short walks, etc. but it's still there, and it wasn't there before my PT. That's a very typical outcome for me. I've been to PT for various issues about 4-5 times over the last few years. Each time they have to discharge me because I've showed no improvement or I've gotten significantly worse. This stuff happens in water as well. I also spent years with a yoga instructor who was a specialist in accommodating physical limitations. As I got stronger and was starting to feel on top of the world, my knees and shoulders got so bad I had to quit.

I'd love to know if anyone has experienced something similar and how they conquered it. I'd love to be active because it elevates mood, etc. I'm completely sedentary right now.

[featherdots]

Originally Posted by masterofsadness56

Yeah, I thought that in the summer when I went into the country club gym with my friend where nobody went really. Once my friend got a job at a golf course, he stopped going, and I tried to go alone a couple times, but I just couldn't. I've ran here and there the past couple months but haven't been to a gym since early July....I'm scared to go because of SA and I'm starting all over and am weak because I am untrained. Also, working out with people your age also sucks is very scary!

I *totally* know where you're coming from. I know that when I would work it out, I felt better about myself and all that feel-good endorphin stuff. I usually love walking and riding my bike, and I used to go to the gym pretty regularly (but with my friend who isn't a friend anymore). But SA has been getting worse, I freak out if I even think about going to the gym alone, and it's too cold now to ride my bike in this Chicago winter. I can barely bring myself to go for a 20 minute walk these days. I'm putting this out there so that maybe I can be inspired. I miss that feeling of having a good workout and feeling in shape. Just don't know how to deal with gym SA. Ah well, we all have to start somewhere. Better to do it now than never again.......

[Bon]

Exercise really does help, I don't have the energy I know motivation would materialize if I just got into a routine.

Maybe if someone walked a head of me, dangling a Twinkie on a fishing pole would help;-)

[Layla]

I do an hour a day on the exercise bike, it always makes me feel a little better afterwards for about an hour or two, and as I'm not going out as much right now it keeps me in shape.

[forgetaboudit]

I believe exercise to be essential as being part of your life weekly, monthly, yearly. You cannot do it on occasion, it needs to be a comittment. There are too many benefits to list and most people that excercise tend to be happier in general. I like to run, bike, lift weights, martial arts, and play soccer to name a few. Enjoy everybody, sending out the positive vibe...

[Toronto88]

http://www.youtube.com/watch?v=2xKfAuJbClU

You don't need to go all out. Just walking 30 min/day. Watch this video... it's so motivating!

[mystory]

When I exercise I just get really tired and even more anxious the next day. While exercising I get really sweaty and self concious and that usually leads to a minor panic attack and avoidance of eye contact until I feel better.

[masterofsadness56]

I stopped lifting weights once school started again after sorta starting up again during the break, and I can definitely notice now how much better I felt then as oppose to now...but I was kinda taking a break from having to deal with SA really (didn't have a job or volunteer due to lack of confidence that places were hiring). Still, I think exercise makes a difference. I need to stop procrastinating and get into it. I have always been interested.

[srschirm]

Exercise and eating better has really changed my mindset for the better. I highly recommend it to anyone.

[ChrissyQ]

Excercise, fresh air, sunshine, being with ppl, friends, family, groups, being active, eating healthy all helps alot!

[Coyotecoup]

I don't think exercise helps me at all. I mean, it makes me feel good, its the highlight of my life, but its completely anti-social. Its just hiking/biking/skiing away from society as hard as I can, escaping social situations. I feel great but its really just running away from the problem which is probably what makes it feel good.

[Coyotecoup]

Don't get me wrong, I recommend exercise to everyone, I just don't find it effective in helping with anxiety when I'm not exercising. Even when I am exercising I avoid other people like the plague.

[JimmyDeansRetartedCousin]

Group exercise was/is one of the best things I've done for myself. It was glaringly daunting at first but anxious heartbeats soon differentiated themselves and/or got lost in the endorphines/adrenaline natural seratonin, oxytocin of the activity. I whole heartedly recommend it to everyone, in moderation.

[ChrissyQ]

Originally Posted by Coyotecoup

I don't think exercise helps me at all. I mean, it makes me feel good, its the highlight of my life, but its completely anti-social. Its just hiking/biking/skiing away from society as hard as I can, escaping social situations. I feel great but its really just running away from the problem which is probably what makes it feel good.

It's ok it's just spending around 1 hr in the day alone it's ok to have that alone time you could excercise with someone else maybe
NO EXCUSES! AND you will see ppl and talk to ppl when you're out and about excercising and you might even see some one you know and get invited somewhere

[Ventura]

For some reason, I go into panic mode after exercising?????


I get panic attacks and really bleh for hours, it makes anxiety worse. I think it has to do with if you already have high cortisol levels?

[Coyotecoup]

I don't want to get invited anywhere or exercise with someone else. I don't want to be more social. I find people mostly bring me down with all their stupidity and emotional problems. I just want to be able to function better when I have to go to meetings and work lunches, or work in a group, etc.

[Famous]

I'm about to walk to the local pharmacy to pick up my script for mediction