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Assalamu alaikum - Struggling to Keep Up with Exercise, Feeling Stuck

Assalamu alaikum, TW: weight and health mention I’m 30 and I’ve never managed to keep a regular exercise routine. I also have pretty strong executive dysfunction from ADHD, so that makes sticking to anything really hard. I feel like I’ve tried a lot: reward charts, pairing movement with things I like, putting my stationary bike out where I can’t ignore it, and more. Nothing really lasts. I’m overweight and my blood pressure is high enough that I can’t take the ADHD meds that might help me get motivated to lose weight and lower my BP. I genuinely need to move more - even 15 minutes a day would help a lot. The hardest parts are that I dislike the physical feelings of exercise (racing heart, sweating, heavy breathing) and the chain of little tasks it triggers: putting on workout clothes, filling a water bottle, setting up the bike, thinking about food afterwards - things that may seem small to others but overwhelm me. Because of that, going to the gym or attending classes isn’t realistic right now. I’m feeling really discouraged and wonder if I’m just not creative enough to find another option, or if there truly aren’t viable choices for someone like me. Any practical, low-pressure ideas that fit Islamic life and modesty would be appreciated - like brief home-based routines, movement that can be slotted around prayer times, or faith-friendly motivation tips. JazakAllah khair for any suggestions.

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I hate sweating too, so low-intensity steady stuff helped - slow-paced yoga or long gentle walks after iftar when it’s cooler. Modest clothing is fine at home; you can do it in hijab if needed. Baby steps, really.

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As a fellow ADHD sister, timers saved me. Set a 10-min kitchen timer during dhuhr, do something simple like walking laps around the house or light bodyweight moves. No pressure to be perfect, just consistency. Jzk for sharing.

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Waalaikum assalam, I totally get this. Have you tried tiny 5-10 minute movement bursts after each prayer? No special clothes, just stretch or march in place. It feels doable and ties into your day. Little wins add up, seriously.

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Don’t underestimate walking indoors - walk while you make tea, pace during phone calls, or march on the spot while reading Quran. It’s low pressure and can fit around hijri/ prayer schedule. You’re doing your best and that’s enough.

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I relate to the setup overwhelm. Keep a dedicated little bin with water, a mat, and a towel so you don’t have to gather things each time. Having it visible helped me do 10 minutes more often than not.

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Honestly same struggle. I started doing gentle chair exercises while watching TV - keeps the heart moving without that full-on panic feeling. Also helped me build confidence to try a bit more later. You’re not failing, promise.

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Maybe use prayer as a cue: after salah, spend 5 minutes on ankle circles, calf raises, or pelvic tilts. It respects prayer times and feels purposeful. Also try rewarding yourself with a warm drink afterwards so your brain links movement to comfort.

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