I have another 3 weeks before I have my assessment for cardiac rehab and while I am going to start walking again tomorrow I wanted to start some other kinds of relatively gentle (but heart pumping) exercises I am now 9 weeks after my bypass.
I believe I am doing okay after my blip but until my assessment I don't want to go mad (not much chance)
I intend to start back to slimming world as I think I am now in the right frame of mind. I had lost exactly 3 stone before my Stroke in January and have probably put on over a stone. My appetite post surgery never suffered and have enjoyed my food as much as ever.
If anyone has some gentle cardiac exercises that I can do from home and some ideas of reps (Ha I sound like I know what I am talking about!!!) I will be really grateful.
As always thanks for any suggestions (Please don't say go for a run )
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Heather1957
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Walk, walk and walk. That is all you need really. Always has been the best form of exercise. One suggestion though. Go and buy a FitBit or alternative. It really will motivate your exercise, plus it will put your mind at rest by having a constant heart monitor on. You will want to meet and beat your daily steps targets and calorie counts everyday. They are truly addictive. But in a good way. You will find yourself wanting to do more everyday and if you can get the one that monitors your sleep patterns also, then you will really get motivated 24/7 LOL. Just a suggestion. But works for me.
I already have a fitbit Alta HR, I treated myself before my op - just realised the battery needs charging!
I do find it really helpful especially when I can see how far I have walked, it feels quite an achievement. I am lucky that my niece is walking with me as it gives me the kick up the backside I need knowing she is coming to the house for me.
I do enjoy walking I think I need to plan out some various walks so I am not going to the same places.
I have joined the National Trust and will go to some of their properties and do some walking, I am happy to continue my walks but wondered if I could do anything else (not too strenuous)
Thanks for the reply it is nice to know that walking is a good form of exercise.
There's no one who loves walking more than me, hence the starting dog walk business soon. However, you do need variety, you need to make it fun. Or you wont be able to motivate yourself.
I like the idea of dancing, I used to go line dancing (don't laugh). I love Country music and the dancing is exercise. I have some old tapes somewhere so may drag them out. Good idea!
I may have to wait till tomorrow though as my legs have seized up today!
We're country fans! My partner was in a country band and is an excellent singer. In fact we met because we both sing... the last 4 years we've been to the country to country music festival.. another reason I need to get healthy again by March!
I have a few friends who have been to a few concerts and I am determined to join them
A couple of years ago my friend and I went on a road trip in the USA and we went to the Grand Ole Opry on my birthday, so glad we did. No big stars there but I had a blast.
I’m on the Sleepio program . I get to sleep about 11 pm and sleep if I’m lucky until 2 then awake until 5 ish and sleep again until 7. Sleepio program has made me realise some older people only need 4-5 hours so now I sit up in bed and read. I find Anna Jacobs books great for the middle of the night.
Hi Heather, as Legoman said, walk. There's nothing else you really need to be doing at this stage. Increase the distance a bit every week as you get fitter. Also as Legoman said, a HR monitor is a great motivator and also provides you with a safety net so you don't overdo it. The rehab assessor will determine your safe exercising rate before you start rehab but you should probably be looking to keep it upto about 100bpm maximum for now. Walking should keep you in that sort of range.
If you can't make it out of the house for any reason, google "1 mile happy walk" and have a go at that. It's a bit "american" with whooping and stuff, and you might want to slow it down a bit to start with, but you'll get the gist of what you should be aiming for.. just tailor the movements to suit yourself. I'd also be wary of any big lateral movements like they do in the video. Pumping your arms up and down gets your arm and shoulder muscles working and thus calling for more oxygen, which makes your heart pump harder (a good thing), but I'd leave the side to side movements alone, especially separating both arms and stretching across the chest. Using a fitness step, or an equivalent, is also ideal for home use. If you do these sort of exercises make sure you warm up and gradually increase your heart rate, then towards the end gradually slow it down.. you want to avoid sudden increases and decreases.
I've not had surgery like yours but I wouldn't do any sort of strength training (weights or resistance bands) before you get into rehab and get their advice. It's not worth the risk of causing more damage so I'd stick to aerobic exercise until then. Aerobic exercise is how to lose weight anyway so it's win, win.
Hi Heather, do you have stairs in your home? a free and easy to use home step class. One of the exercises I undertook at rehab classes was stepping up on a platform, a stair will do just as well. 2 minutes up and down, slowly!!, followed by a walk round for a minute or so to ease the legs, repeat three times. I would also agree with the walking, google maps is a great tool to search out your local area and plan circular walks.
Try and avoid too much strain on your chest area but you could try some curls (google it) with say a can of tomatoes in each hand, again another exercise you will be introduced to, will help strengthen your biceps. try and do five or six reps with 30 seconds to a minute in between
I agree with the others. At this stage just walk, walk, walk.
Cardio rehab will introduce you to other forms of exercise but will do it gently and under very controlled conditions.
When I started with those other forms of exercise I had BP issues and it was necessary for my meds to be adjusted. I was just glad to have nurses around as I was going through those issues
Now I walk 10,000 - 15,000 steps daily, take almost no meds and am generally very fit. (I also do Pilates)
You will get there, but there is no need or point in rushing it at this stage.
I can tell I haven't been walking since I was poorly nearly 3 weeks ago. I have just done 2 1/2 miles and am shattered. Luckily I planned the rest of the day in. The path seemed never ending
Hi Heather, firstly big pat on the back, well a gentle one, for the 2 and a half miles. well done you, secondly, feet up time, rest and liquids now and tomorrow take it easy too. Its still a long recovery but there is a light at the end of the tunnel, just think what you were like 3 or 4 weeks post op, 2 and a half miles then would have seemed impossible
Medicine ball exercises at home are perfect they incorporate stretching as well. Buy a 4kg ball (the lightest) and search on youtube for medicine ball exercises. A lot of stretching helps also to flex the muscles. Once these exercises are working you should consider going for a run, slow. Running gets the heart pumping and blood flow working, a stationary bike trainer is a good option if running you think is out of the question that way you don't put pressure on your knees especially helps during the winter months. Purchase a HR watch as well with HR strap.......and enjoy, Exercise is great fun once it kicks off.
I am finding this a little troubling. We all have our stories to tell but how many of us or medically qualified to offer specific medical or rehabilitation advice?
Frankly I find it scary that you recommend medicine balls and running etc. for someone who still awaits a rehab assessment.
My own observations of rehab were that there was a massive variation in 'need' based on the severity of of the incident and the physicality or base fitness of the person concerned. I would not presume to advise someone to ride a bike because I can, lift weights because I can etc.
Sorry to be blunt and sincerely hope you understand my motive, but I kind of worry when this forum spills moves from 'support' to explicit advice.
I think you are over reacting. If you look at my opening post I was never going to go OTT with the exercise and am a fairly intelligent person so would NEVER undertake exercise just because someone posted it.
I am grateful for all suggestions and will look at ways at adapting those suggestions so I can easily do them.
I have never been a fitness fan and while I do intend to make lifestyle changes a marathon is not on the cards.
You say you find this thread a little 'troubling' well daily there are posts where people give symptoms looking for on line diagnosis, surely they are more troubling although I am sure people would see their GP if they were really concerned.
I appreciate your warning but I can assure you that I am not stupid and I am grateful for all of those who have offered suggestion, please keep them coming and I will decided if I am capable of doing them.
When I started rehab, I thought I was much fitter than I was. As someone who was young, normal BMI and had previously walked 6-10 miles a day, I thought I would be able to cope with anything rehab threw at me and more.
I could, but my heart couldn't. Rehab highlighted an area of damage within my heart that hadn't previously been identified. I ended up on the floor after a relatively light exercise session and to this day suffer with arrhythmias caused by an area of scarring resulting from my HA.
That was all OK with heart monitors in place and nurses in attendance while exercising. I am not sure what would have happened if I had been going it alone !!
If you are really keen to get going on rehab coukd you ask your hospital to bring your classes forward?
I don't NOT think he has a point but I know there are many recovering after heart surgery who can't walk and who do other exercises.
I am not into exercise anyway so won't attempt to do anything drastic.
So while I appreciate that advice and your advice, trust me when I say I have a brain and will do nothing to further hamper my recovery or do any exercise I feel is damaging to my recovery
I must say, I agree with Nathan and Carokai and although I'm sure Nathan wasn't saying you would blindly take such advice Heather, this is a public forum so others looking in might.
Exercising with a medicine ball and/or running are both potentially very dangerous for heart patients, especially those who haven't been to rehab yet. Such advice goes against all guidance given by the BHF and healthcare professionals.
Hi, i went to cardiac rehab, they gave me a booklet ..i scanned it ☺ together with "borg" scale ... helpful to monitor how you are feeling .. i'll try and find that too but here are some helpful resources and you can find programmes in your area ... my advice .. do it, keep at it ❤☺
sadly i cannot share without an email or im or whatsapp x
I think this is where my appalling memory helps. I have to keep getting up to hunt for stuff or go back for whatever it was I remembered to get. I wish you so much encouragement and not too tight hugs. The simplest thing I found was to keep in my mind, heel to toe walking instead of my shuffle.spring in my step and all that, oh and my posture. How little do I do...x
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