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Positive Help me swap drugs for exercise

Impressive, it s the same distance that is good when walking fast, running it early was more then that. Cold at the start heated up at the end. And when i got home instead of another consumption went for Tom Khai soup with Eggs same as yesterday but wow it tasted way better. At my 3 rd consumption now reduction +50 % without to much troubles. These come when there is a opportunity it seems. [not physically enforced but very much mentally at this point]

Did the push ups afterwards and 2 x 20 was doable. Save to say my baseline is way better then it was the last few years. But it feel s like if i keep this up reducing to zero will get easy. But wil take will power crave to get a bit intoxicated now, takes at least 4 unit s then it gets boring.

What a delicate balance and what a fucked up drug. Amazing that its the preferred one of the majority. But a good first start btw treat doing dishes like sport to def. not as satisfying compared.
 
Had a rest day today, feel like doing my 1st short run in the morning, hopefully I can just jump out of bed and get to it!
 
placebonaut said:
I've been an alcoholic for 30+ years, dabbled in drugs when I was younger and have recently returned to taking them in an effort to cut my drinking down, while this is working it's simply shifting the problem.

Exercise has many positive benefits but a major 1 I've often found is when I'm exercising more I simple use less, I just don't feel the need to get high as much. Getting to the point where I'm enjoying exercise is the hardest part, I've been taking baby steps here in the right direction for the past few months 1. drink less 2. walk more.

I'm at a point now where I need to move onto step 3 and increase my exercising coupled with reducing drug use.

From experience this is the hardest bit, the motivation to push yourself over the tipping edge from being lazy to actively making time to exercise, once you're over that hump the exercising itself starts to become the endorphin reward.

I want to do the couch to 5k plan, but right now I need tips and advice for how to make the transition away from the sofa!

any ideas or suggestions? what's worked for you?
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I like cycling longer distances on my touring bike (helmet on, good lighting, repair set with me and a pump).

You don't have to go fast, you can keep going for about a day. Wonderful way to deal with drug hangovers (but be sober to ride, please).

From here to Amsterdam and back is 60+ kms. Which is doable and I can combine a day/night at the town or a day of work there with exercise.

In the holidays you can ride hundreds of kilometers. It's fun.

I have little planning, no discipline and not much money.... but, my second-hand bikes and I, we have great fun, and my leg muscles have improved even though I have a dad bod at age 48.
 
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Love cycling !!! It s pretty flat, here too. Last time forgot to take the wind in perspective. With ~6 wind-force from front kicked my ass big time. A about finished free 2-nd hand [6 month s + orso]. 21 gear s/ Alu. frame. Customized it with a old-school Chrome wide curved handle bar [Harley like]. New cheaper bikes often a bit a short and straight, hardly ergonomic. 2 weeks till i get cash still need s new handles and break pad s.

🚲 ..............great idea

So craving s returned with vengeance pretty much had no go to bed straight after diner. But no muscle fatigue or aches wonderful. I do contribute this to creatine and a overal better start condition.

The DRANGK or urge to drink, so Smoothie/ shower and a regular walk probably best option now. It s resistible but definitely still there, irritating.
 
Replacing unhealthy habits with exercise can be a really positive step. Physical activity naturally boosts endorphins, which can improve mood, reduce stress, and help create a healthier routine over time. You don’t have to start with intense workouts either. Simple activities like walking, cycling, yoga, or light strength training can make a big difference. Building a consistent routine and focusing on overall wellness can gradually help shift your mindset toward healthier habits.
 
emkee_reinvented said:
Couch to 5k plan, looks great covers that warming up interval training cooling down. Uses the time frame that feels naturally right for me ~30 minutes minus the pre and post workout. It s this one of the NHS right ? [edit : seem s like tapering up ward s with sports :ROFLMAO: good combination going down with Ethanol]

https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/couch-to-5k-running-plan/
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yes it's the NHS app, I got almost to the end last time I did it, it's amazing for the couch potatoes amongst us, I'm a mega fatty and I was near doing 5k last time I tried it.

sadly I failed this weekend, really need to make the time for this soon, especially as the good weather is another reason to be outside!
Mohd Adeeb said:
Replacing unhealthy habits with exercise can be a really positive step. Physical activity naturally boosts endorphins, which can improve mood, reduce stress, and help create a healthier routine over time. You don’t have to start with intense workouts either. Simple activities like walking, cycling, yoga, or light strength training can make a big difference. Building a consistent routine and focusing on overall wellness can gradually help shift your mindset toward healthier habits.
Click to expand...
yes, I really want to get to that endorphin phase, it really cut my usage down before when I got there
 
placebonaut said:
I've been an alcoholic for 30+ years, dabbled in drugs when I was younger and have recently returned to taking them in an effort to cut my drinking down, while this is working it's simply shifting the problem.

Exercise has many positive benefits but a major 1 I've often found is when I'm exercising more I simple use less, I just don't feel the need to get high as much. Getting to the point where I'm enjoying exercise is the hardest part, I've been taking baby steps here in the right direction for the past few months 1. drink less 2. walk more.

I'm at a point now where I need to move onto step 3 and increase my exercising coupled with reducing drug use.

From experience this is the hardest bit, the motivation to push yourself over the tipping edge from being lazy to actively making time to exercise, once you're over that hump the exercising itself starts to become the endorphin reward.

I want to do the couch to 5k plan, but right now I need tips and advice for how to make the transition away from the sofa!

any ideas or suggestions? what's worked for you?
Click to expand...
honestly you’re already doing the hard part, just don’t jump to full workouts or you’ll quit in a week, start stupid small, like 10 min walk every day no excuses, build the habit first, the motivation comes after not before
 
LakeGuyNE said:
honestly you’re already doing the hard part, just don’t jump to full workouts or you’ll quit in a week, start stupid small, like 10 min walk every day no excuses, build the habit first, the motivation comes after not before
Click to expand...
this is great advice thanks, I'm walking a lot more but think doing it daily is a good idea
 
a small victory, I went on my 1st jog today in months, I've been building up to this by walking 3-4 times a week and taking the stairs at work rather than the lift.

it went much better than I thought it would and I managed much further than I expected, it's a lovely day and being outside in the sun has done wonders for my mood

just need to keep doing it! as a minimum I'm going to go out for a walk again tomorrow, will try to keep this up.
 
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