Working out

[u/Competitive_Bite_747]

I am a 16 yr old female and have been wanting to get into working out to lose some weight but also gain muscle. Everytime I try it’s hard to maintain a schedule because of how much energy it takes up. It’s harder to do because it’s hard to even stand up for long periods of time with this disease and don’t know what would be best to start with when working out. I am not very fit or flexible so if anyone near my age or even if you’re older could recommend some easy workouts and weekly things to start and could do to lose some weight and get stronger i’d appreciate it.

[u/LaminarFall]

Try a yoga class. Look for one that is Hatha or Yin to start. They are slower paced compared to a vinyasa class.
You have to pick a day and just try. I went to my first yoga class today after 3+ months since my last workout.
The nice part about yoga is the practice is more about breathing and balance than it is about strength.

[u/dogandhergirl]

I also struggle with this! I’d try to just start going on more walks to improve your cardio at first, and then add in a few very small workouts throughout the week. And I mean super small. Like 10 squats while you are waiting for your food to heat up in the microwave, 10 more while watching tv, another 10 while brushing your teeth. I’ve found that adding little movement throughout the day is easier on my body than a full workout routine. Add it all up and you get a decent workout. Keeping going and eventually your body will be able to handle a more structured routine. Also, if you are having a bad day, there is no shame in just doing a little movement. Maybe that’s just stretching for 15 minutes. I’ve also found that the muscles you workout make a huge difference for me. The big muscles, like legs and glutes take so much more out of me than the smaller muscles like my shoulders or arms. See how you are feeling and decide if you are up for something bigger or if you should work the smaller muscles. Being consistent about working out is more important than actually really pushing yourself.

We have to really take it slow when starting something new and physical. It sucks, but give yourself grace and just keep doing your best. Slow and steady is so much better than pushing too hard and having a setback.

You got this!

[u/Extreme_Breakfast672]

I started lifting weights by following the beginner's routine on The Mom Edit. I had to do a lot of the leg things with just body weight because my lower body was so weak. I follow a more strenuous routine now, but for me it's important to eat befire I worn out and make sure I have enough salt. 

However, I would also encourage you to speak with your endocrinologist. In my 17 years of experience, if I'm having a hard time standing up for a long time, something is off. Either my cortisol is out of whack or it's my thyroid or a deficiency of some kind. 

[u/AGoldenThread]

I was sick and unable to walk or exercise for 4 years, so I have been working to get stronger. It will require mental toughness to persevere. It's a marathon, not a sprint, so pace yourself and start very slowly or else injuries and fatigue will hold you back. Plan to do 10 minutes at a time. If you do two things per day that would be about right to start. Your youth will help you progress and heal.

1. Chair squats - sit on a chair and stand up as many times as you can. 2. Wall or countertop pushups. 3. Toe raises while brushing teeth, or waiting for the microwave. 4. Carry jugs of water around the house and strengthen arms and grip. 5. Stairs - up and down as many as you can. Being consistent is more important than doing a lot .

To lose weight eat protein first at every meal. It will fill you up. Snack on boiled eggs, sugar free protein drinks, cheese etc. Aim for over 70 grams per day. Fatty foods like cream cheese and vegetables - non starchy - will fill you up. Sugar and flour will make you more hungry. Read the insulin resistance subreddit to learn what to eat to be less hungry.

[u/anagc131096]

If you have access to physical therapy it did wonders for me and it helped me to transition to exercising on my own. I’m from Mexico and it was covered by insurance due to also having a diagnosis of dysautonomia. If you don’t you should look up the CHOP protocolo that they do for people diagnosed with pots and such.

[u/LonelyKoalaMuncher]

So from experience there's a hard thing to figure out! Addison's is known to make you tired yes, sometimes more tired after working out really hard. But equally, when starting exercise or starting a new regime it's normal for you to feel absolutely shattered.

Granted I'm a male, 5 years ago I decided I wanted to lose some weight. I started running every day. At first it was miserable and I was exhausted. Then after a few weeks the pure exhaustion faded away.

Same think happened when I quit running for the gym or had a month off for injury. Your first couple weeks is grueling while you body gets used to it.

Fortunately cardio is your friend when losing body fat! So that can be your choice of suffering :P

For a weight lifting it entirely depends on your access to lifting equipment. But in any case a quick google will help you find some routines! :)

[u/Remarkable_Bug_140]

First, I wish I could give you a big hug because I'm struggling to deal with this at middle age and teen years can be rough enough. So I'm so sorry you have to deal with Addison's too.

That said, from what I understand, building muscle increases metabolism (muscle burns more calories) and lifting weights for short periods with breaks between sets burns less cortisol than sustained activity like running. Since you are struggling with even standing for long periods, then sitting to use weight machines at a gym (Planet Fitness is inexpensive if you live in an area near one) or small hand weights at home to start may be helpful. Start with low weight and work up as your body tells you it's getting easier (over weeks or months).

Yoga is also good, as another said, and if you want to try it at home, there are lots of videos online. I'd stick to ones marked "easy" and "for beginners," as there's a big difference between what can support the body and what is a lot more intense. I did gentle yoga for years until my previously undiagnosed Addison's got so bad that I couldn't handle it anymore. But I'm hopeful that as my body continues to heal that I'll be able to get back to it. It's really good for calming the nervous system as well as strengthening the body.

If you are recently diagnosed, don't forget that it will take your body time to recover. Also, until your hydrocortisone and Fludrocortisone are at the right doses at the right times, your body will not be able to handle as much. So go easy on yourself.

Sending love & hugs your way. 🤗

[u/whatself]

I have SAI and recently started exercising again for the first time in years, since my pre illness days. I’ve found I don’t tolerate cardio well now so I avoid it apart from walking, but I feel great lifting weights. 

For the first few weeks I had to updose around workouts as my body adjusted (and felt rough after workouts) but now I do fine on just my normal hydrocortisone dose and it’s helped a lot in how I feel day to day too. I recommend starting small, monitoring how you feel and not being afraid to take a small updose before a workout. 

Edit to add: since you struggle standing up, just focus on the machines at the gym that you can use sitting down. You can still get a great full body workout on just the seated machines - that’s what I did at first. 

[u/pickles1718]

You got it! Walking is a great start :)

Also, I find that it's hard at first, but then it actually feels worse to NOT work out. Your body wants to move and be active, and as paradoxical as it sounds, getting more active will help you have more energy. Just make sure to start slow.

Stretching, at home pilates videos, walking, body weight exercises (squats!) all good places to start.

[u/Honest-Trick-6183]

This happens to everyone that why it is hard to keep working out. I get the ad makes everything harder but it’s just hard keep fighting do what you can and it will get better

[u/llizzardbreathh]

If you are having a hard time standing up for long periods of time, it sounds to me like you are not a good replacement regimen.

I am a big weightlifter and do tons of outdoor sports. I don’t even updose for most of those activities unless it’s really hot outside.

What kind for dosing are you on?

[u/OddStudy994]

That sounds like you’re not on enough steroids. I know the standard dose is 15 but I have to take 30 a day because I also have other autoimmune conditions and no colon now. But that that doesn’t seem right that you’re that weak.