My Cardio Consultant has been banging on about my getting more exercise. I have a very low boredom threshold so static workouts in gyms etc. are right out ... like watchin' paint dry. Apart from that aerobics and all that stuff are in the same boredom category.
Yesterday I seized the opportunity with nice sunny weather down 'ere at the pointy end of Cornwall and took myself off to a local walking trail and did a tad over 2 miles in 61 minutes according to my watch tracker.
Now I know on this forum there are many exercise gurus so I must ask - given that I'm a wine ( any booze really except spirits ), women and song guy and given that I'm 80 + and don't do exercise willingly are there any Apps, Android or iOS that will give good detail of my exercise efforts that I can save. Mind you yesterday was a great weather day - if any Cardio consult. thinks I'm goin' out when the wind is blowing a hoolie off the Atlantic and the Celtic sea and dumping flood loads of rain then there is no way I'm goin' out ! dream on ! Knowing me if I did that I'd probably slip and break a bone.
Also, talking in terms of A for Effort 2 miles in 61 minutes wassat ? 2/10 or 5/10 or not worth thinking about 😀
The one thing that really surprised me was that in the hours that followed, even now, is how little pain I have from bone joints, in lower back, sacrilliac joints, hips, knees and ankles. Even my heart didn't react .......... however ...... my lungs, my breathing, during and after when I got home were not much to be proud of. In fact I was cream crackered beyond belief. Breathlessness is currently something my GP has started to investigate along with some aspects of heart health.
So, in terms of exercise .......... given what I've said about weather, how often should I undertake such a walk ( it is all on the level ground, no gradients at all ) , or as a new kid on the block, what sort of frequency should I aim for .... just walkin' ?? There are no distraction on the route, like - pubs, wine bars or women 😂😂😂
Promise I won't take offence at any thoughts and comments. 😂😂😇😇
John
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BenHall1
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Maybe you need to have a woman at the end of the walk within view to motivate you. I feel 3 times per week at least even 6 wouldn't be too much. I know walking is a bit boring so try at least half an hour. One hour is a good distance. I do 10000 steps in 1.5 hours. The last half hour is tough and then I have done 2,3 and 4 hour walks and it sort of drags on. Probably different if you are exploring different landscapes. What about a bike? MTB or crossover style. Just to vary your exercise. Even electric bikes are still a workout. I go mountain biking in the bush and 1.5 - 2 hours goes fairly quickly. Disclaimer ... I do have eMTB though. Keep it up and it will just become part of you life. My cardiologist said at the very least "walk". That woman could have ONE ONLY cold beer waiting for you if you sweat too much.
I am 73. Af fairly steady. Pacemaker. 3 ablations. I get very breathless So my favourite exercise is retail therapy. Going round the supermarket and shops racks up the steps ok. I like to get at least 3k steps a day. Thats sufficient for me. I do do some mobilising exercises and stretches. Asi also have painful hip and lower back. I think you may find most benefit from not drinking too much alcohol tho 😊
Moving is exercise - it sitting static which is really bad, especially for your joints, so as long as you move approv 10mins/hour it’s good for your joints. Stretching first thing in the morning is more important than anything and I find that’s my best time to do so, your body will reward you and I find I am much more likely to want to exercise if my body feels good as I feel more energetic.
Have you by any chance now retired and just not yet found a daily routine?
Your heart will benefit from a little more strenuous exercise so 20 mins a day with anything that makes you mildly breathless, but it doesn’t need to be all in one go. I walk an average of 5-8000 steps a day, mostly just walking around the house, up and down stairs etc doing the house chores so win favour with your wife and volunteer to do the shopping, some hoovering, run up stairs to collect laundry or return to linen cupboard, a little gardening? Walk to the pub or the shop (or back). As you know I now am pretty much exercise intolerant so my GP suggested ‘snack’ exercising - works for me. Instead of doing exercise in one go I spread it out during the space of the day.
Technically speaking there are 3 types of exercise you need to incorporate - strength for which you need resistance so carrying weights - my friend fills a back pack with bags of sugar and walks around with it on her back! Cardiac - walking, cycling, swimming etc - builds stamina and suppleness - stretching both before and after exercise. We used to call SSS - stamina, suppleness and strength. You don’t HAVE to use a gym but it’s good to get personalised input from a physical trainer - believe you me paying for it is a good incentive to do what you are told!
The best exercise tracker is really your body, if it makes you feel good, it’s good for you but just explore your App Store for one that may work for you. If you have Apple - all of what you need is incorporated in the Health App.
Movement and general exercise are important, to my mind they have the capacity to slow down the inevitable deterioration in general health with age. I have become increasingly aware of the loss of muscle mass which the medics call sarcopaenia. I built a timber exercise frame in my garden. I attached pull up bars, dip bars and anchor points for resistance bands and a suspension trainer. You can do a more modest physical workout indoors with floor exercises, lifting light dumbells, squats without weights, lunges, repeated stand ups from a sitting position etc. I avoid vigorous aerobic exercise. I try to keep my HR down to below 120 BPM. I do have a rowing machine which helps.
You can wear earphones or bone conductors while you exercise, you can therefor listen to a podcast or music.
My wife uses fitness apps, she says that they sustain her motivation.
Water aerobics could be an option if you have painful joints. Yoga and TaiChi are often recommended. Good luck with whatever you choose to do.
Mercifully - currently - my joints are all good and I have no pain from my joints .... except arthritic pain from both shoulders. The right has been successfully treat with a cortisone injection a few years ago .... the left is very troublesome and is now treated with osteopathy, which seems to be slowly working. Two cortisone injections this year have failed. Physiotherapy is a total waste of time.
The problems is my breathlessness and hopefully ,as many are advising .... a more regular gentle approach may do something to address this. I must say, I'd never ever considered ear phones or bone conductors ( whatever they are 😱 ) to wear whilst exercising - or fitness Apps for that matter. I just have my Garmin Tracker/wrist watch. A research project coming up 😀.
I agree re boredom of exercising and/or walking. I now have an indoor bike, wireless hearing aids (wireless earbuds would do the trick if you don’t need hearing aids) and I can listen to music, radio or audio book. I’ve put a small stand on the bike so can put my kindle on there and read or put tablet on there and watch tv/film etc. It works and I do about 30mins on it most days. Add in housework and general walking around the house, maybe an odd outdoor walk and I can click up 7/8000 steps most days. I’m 75. Good luck.
I wouldn't bother measuring how far or how fast you've walked, the main thing is to enjoy it and then you will be happy to do it.So try googling walks in your area and find ones that have good scenery - there should be plenty in Cornwall, you're very lucky to live in such a beautiful part of the country.
Don't over stretch yourself, begin with short walks on the flat if possible and get some walking boots or shoes. And you've cracked it!
I have a walk almost every day and feel the benefit in many ways. And it's natural exercise, we are designed to walk, so if we're still able it's a good thing to do.
You know what they say John, there is no such thing as bad weather for walking, only the wrong walking gear! In any case, I would have thought a wine, woman and song kind of guy like yourself might also enjoy putting on some music and bopping around the house?
I try to walk every day, just around my town - I use the free audiobook app from the library so walk and listen, the time passes quickly and you don't think about the effort!
Take a look at nature as you walk along, notice the colours of the leaves and any insects that are about. What birds do you see (the feathered type). Are there any flowers still blooming? Smile at everyone you meet and comment on the weather, you may be the only person they speak to that day. Can your lovely lady go with you?
Try and do a walk every day you can, there will probably be days when you wont want to go out when the weather is bad.
There is an app you can download for free to your mobile phone called Step Tracker.
Many thanks for your comments. Funnily enough, when I did the long walk yesterday I did pretty much as you've suggested, armed with my camera though. This meant frequent stopping to use the camera. Sadly Chrissy has limited ability to walk at the moment as she has a knee problem. So the camera did sortta cause me to pace myself rather than going at things like a bull in a china shop !
Great photo and lots of birds to see. Sorry to hear that Chrissy has a knee problem. You'll hopefully start feeling the benefits of your walks and the fresh air soon.
Thank you for that. Have to admit that I am a fair weather walker, and as we notch up a gear into winter the north Atlantic storms, hitting the coast of Cornwall will soon keep me indoors. So, maybe Peonys suggestion will be useful.
I think a lot of us are fair weather walkers John. For many years I had an exercise bike and had good intentions but used it so infrequently that every time I did thought to myself mustn't do too much for the first time! I ended up giving it away but regret that now.
Hi, John. I'd encourage you to take it easy as you start your exercise routine. For example, when it comes to walking maybe start with a mile several times a week and see how you feel. Getting in touch with and listening to your body is very important. Given that you were "cream crackered beyond belief" after your two-mile walk I'd seriously consider being very gentle with yourself going forward. Give your body (and mind) an opportunity to get used to walking on a regular basis. Doing so will have very real benefits in the long run. Taking it easy now and not pushing yourself will also increase the likelihood of your sticking with a regular walking routine which will certainly be in your best interest.
A recent treadmill stress test revealed that I exhibited an "increased ventricular response early in exercise out of proportion to degree of exertion". Given this finding my cardiologist increased my Diltiazem from 120mg to 240mg which made walking much more comfortable for me. I mention this as it may have some relevance in your situation.
I'm with you in spirit as I'm also working on developing a regular walking routine after my doctors have encouraged me to do so for years. All the best, John.
Thanks for that. After yesterday I have begun to realise the need to evolve a walking plan starting with 'small is good', 'small and regular is better' etc. etc. and build up. The long walk was not anything really, we have this large tidal pool in our local town (see piccys ) - all flat - and in the 12 years I've been here I've never explored it, so yesterday was more exploration than an intentional power walk and it has given me the basis of some walking plans.
So everyones comments have in fact been very timely from a planning and other points of view.
So I guess its a case of watch this space.
John
PS ........... sorry this forum will not let me load piccys 😱
Hi Ben , The best incentive to get out and walk ? Rescue an elderly dog , it’s amazing the partnership you will develop, giving each of you what you need cx
Strava is a great free app for monitoring walks, rides, etc. You can also hook it up with a heart monitor if you're keen, and there is a paid version where you can get more info such as graphed progress charts.
In terms of how much how often, let your body guide you. I use Strava only as a monitor, and rather than trying to go faster than before I just walk at a pace I feel comfortable, and if checking later I find I've done a good time, that's great. But thing do go backwards sometimes, which is natural and not to be worried about.
I'm certainly not at the level of 'time trials' at this stage, nor do I have any ambition to go there. It maybe of interest to you and others ... I looked back over some of my Garmin statistcs which provides an interesting 'exercise profile' .....................
1] Jan to June 2024 = 2226 steps per day , but, in those months I was still working driving buses. I retired on 5/7/24 at 79 for the 2nd time.
2] July to Oct 2024 = 3426 steps
3] Yesterday - the long walk - bit over 2 miles = 9486 steps
4] Current daily average 3302 steps per day
I'll bear in mind your comments which seem to fit in with those of others.
however ...... my lungs, my breathing, during and after when I got home were not much to be proud of. In fact I was cream crackered beyond belief
Hi John,
Great that your starting to think more about exercise. However, before you do too much of a deep dive into programs, apps and gadgets (i've used all of them) I think your doctor has to investigate a little bit more why you're getting so breathless at such a modest walk pace.
I think you've talked before about Dust allergies which are not be cardiac related, however, as I'm sure your doctor has told you, if it's not pulmonary, it could be heart related and that has to be ruled out
Are they thinking of putting you on a treadmill for a stress test? What about a Coronary Artery Calcium (CAC) Score Test to check your arterial health? Or a lp(a) blood test to see if you have a genetic disposition toward coronary artery disease.
This is this is what I would be focusing on right now, to make sure any exercise program you end up undertaking is a safe program for you.
Had I followed the advice i'm giving you, I probably would not have been recently diagnosed with severe multi/vessel coronary artery disease requiring open heart, surgery or.stenting.
As men, we often think our symptoms are anything other than the heart (I was convinced my chest pains and shortness of breath were GERD related). And sometimes we're right, but often it is the heart. Don't take a chance and do press your doctor for the appropriate testing,.
You are spot on. When the breathlessness kick off last week I spoke to my surgery and the Duty Dr. invited me to surgery within 25 minutes. She gave me a good check out and the end result was she has ordered a chest XRay and am waiting to be called for a range of blood tests. She did tell me what the blood tests would cover but the list was so great I couldn't keep up. there were two that stuck in my mind 1) Thyroid and 2 ) blood tests to examine what the heart was actually doing/what condition it is in. I have already had fairly recent Echos organised and reviewed by my S.A. Cardiac guy.
When I get called for the blood tests it will be with my local surgery and if I'm real lucky it will be with my favourite Nurse, who, hopefully will be my INR Nurse.
All this exercise stuff has kicked off because my heart chucked a wobbly back in March/April and I self referred and paid for a consultation with a Cardiac Consultant, a guy who did his time and was with Groote Schur Hospital, Cape Town, S.A. He suggested I do not rely so much on medication but try and increase my exercise levels.And so here we are ! 😱😱 I did not start the exercise stuff immediately and am only recently taking it up as the weather has improved amazingly.
So I'll provide feed back... in the fullness of time.
The various types of tests you have listed have not been discussed at this stage. Hopefully this is something that will be discussed when XRays and test results are to hand. Many thanks Jim.
I don’t know what TV /streaming /DVD equipment you have at home, but how about a walking video at home for days when you don’t want to go out . I recommend Lesley Sansone . The series starts with a one mile walk and she uses different movements and for arms and you can add in weights or not as you feel. . Yes these things are repetitive but it’s only half an hour out of your day and there are women in exercise gear ! There’s always a man in.the group as well. The advantage is you can always stop or sit down without having to get yourself home first
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