Had USD repair op back in Feb - on loads of tablets for rest of life - thoroughly enjoyed the cardio therapy classes which lasted 12 weeks but, now that they're over, and I have to work full-time, am at a bit of a loss as to how to "continue the good work".
There are follow-up classes locally but they're all through the day and, at 55 yo, I still need to work to pay the bills! Not too keen on joining a gym as more than a bit shy....is there any other way round this? The op was a success, I've been dead lucky - but I don't want to undo the good work. Am I worrying more than I should? I try and walk a mile or so a day as it is. My GP says "yes, that's fine", the NHS nurse says "no, not enough".
What to do??!!
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derby1884
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First thing to do would be to look at this link. It will show you all phase 4 exercise groups in your local area and some Phase 4 programmes do evening classes. These phase 4 rehabilitation programmes will often accept whats referred to as "out of area referrals". This basically means people who have note done Phase 111 (the phase you have done) withthat programme.
Second option would be to look at the rehab programme you completed as see if any particular form of exercise was of interest. I know I really enjoy dancing and there are quite a few studios near me that do pay as you go evening adult fitness dance classes.Plenty of leisurely women only beginner cycling/ walking groups leaving my area. Although these did take some hunting to find. Actually a lot of gyms will also do pay as you go for visits and classes if you do not wish to have a contractual membership- this is true particularly of DC Leisure (It may be called places for people now- having left for Uni since I have not followed that).
Yes, it would appear to be ASD although it's listed as USD in my anti-coagulation booklet. Sorry, I'm too big a coward (at present) to look it up on Google. I really would rather not know (at present). Sad, eh? Thanks for the information, though.
It is alright. I only asked as I happen to have a congenital defect. I am well aquatinted withthe contractions used but never seen USD. I have seenVSD but it is rare to live beyond a teen with that untreated.ASD's are much more regularly found in unreatreated until people's 50's.ASD also fits with the use of anti coagulation.
Anyway I hope you find an exercise class that meets your needs.
Not looking for excuses but I have an hour's commute to work every morning and an hour back home at night. Too blooming tired to even think about exercise! I can't be alone in being faced with that problem. I console myself with the fact that, after 39 years of smoking, I've now been stopped for 191 days and surely that must be worth something? Plus I've not touched chips, bacon, sausages or any takeaway food since the op. Not even once. Too scared. That's the trouble with heart disease - it's not like a broken leg where you can see progress. I lie awake at nights often wondering just what is going on under my skin. Progress? Going backwards? The mind's a funny thing....
Hi Derby, have any stairs at work? Use them rather than the lift, get a fitness app on your mobile and attempt 10-12000 steps a day should be about 4.5 to 5 miles walkin. That plus the stairs will do you during the work week, then weekends look at the BHF exercises, gardening is a good one too
Hi there - don't worry, the gym isn't for everyone! A mile a day is a great start, so well done. As far as physical activity guidelines go, we should all be aiming for 150 minutes of moderate intensity physical activity every week. You can read a little more about that here: bhf.org.uk/heart-health/pre...
For the most part walking briskly is all you really need to do but you need to be doing more than a mile per day.
Healthcare guidelines are to do such moderate exercise for 150 minutes per week as a minimum which means you should be walking briskly for at least 10 miles per week. The more you do though, the better, just build it up gradually. This should be on top of your everyday activities like work.
As well as brisk walking, you should also aim to do some strength exercises. You don't need to do countless reps with heavy weights or anything like that but aim to do a couple of strength sessions per week. Resistance bands are very good as they are cheap and take no space up. Kettle bells are also pretty good, just don't go too heavy. Water weighs 1kg per litre so you can use bottles of it as a free alternative.
There are also bicycles, exercise bikes, rowing machines and cross trainers to choose from. On bikes you should be doing 3 times the distance you walk, so the 10 mile walking minimum becomes 30 miles on a bike. The indoor machines are very useful during the winter time when the weather might be bad.
There's loads of things you can do but you need to get motivated. I work full time as well but you have to make the time to exercise. That's easier said than done but it's important.
Thanks to all for your input - one problem I face is that the one post-op side-effect that I'm lumbered with is very poor circulation in the lower half of my right leg which makes walking any distance very painful! I'm advised to walk through the pain rather than give up but easier said than done.
I know - stop moaning and just get on with it. Lucky to be able to walk at all!
Hey, you are aloud to feel a bit sorry for yourself. So don't be beating yourself up over that lack of motivation.
What works for all our friends above, wont necessarily work for you.
You first nèed to find out how to motivate yourself. Is there a family member or friend that can do some kind of activity with. So you can encourage eachother with motivation & make it fun.
They are right about working through the pain. When you walk you create new blood vessels or cells I think they said at the hospital. Basically I felt my circulation was bad, but whenI was ttested. She told me my circulation was great & it was due to all the walking I did.
Until you can work out why motivation is low. You could walk up & down your stairs at home for maybe five minutes before dinner. Then build it up each night. You could walk around the house between tv programs or in the adverts.
The stretches you can do from the BHF, are also good for circulation.
I personally think the more pressure you are putting yourself under to do something without motivation. Is actually stopping you from being motivated.
You need to start patting yourself on the back. You need to start thinking about the good things you achieve each day.
Could be getting up on time, holding a door open for someone, telling a family member or friend you love them, achieving something at work that makes life easier.
All these things are in some respect just silly little things. But really when you think about, the little things are the important things that add up to great things.
Sounds like you are focusing a lot on the negatives, like we all do from time to time.
Please don't let the heart issues rule you. Take charge & show it who is boss.
You have a condition that you'd rather not have. But the fact is, it is there. So now, how are you going to deal with it.
I think you should take charge & go & get some concealing.
Hi Jo......thank you for your words of wisdom. I'm my own worst enemy. Always have been. I do loads of stuff to help others at the expense of myself....because it's easier to deal with other peoples' issues than my own? See, I do realise that. But now things have changed. And can I change too?
I've printed your comments and I shall give them some serious consideration tomorrow while I am at my desk pretending to be working
I must confess that my major concern just now isn't so much the exercise thing as the stress factor. I'll be honest with you...I have been lumbered with a couple of neighbours who have moved in and have wrecked any semblance of peace and quiet in the home environment. Plus, to make matters worse, the company next door to where I work has invested in the mother of noisy forklifts. I think I have always had a "thing" about certain noises but now I fear that my adrenaline levels can't take much more. At home or at work, there's no blooming escape. Deep down, I'm scared I either do something silly to try and resolve the situation - or I have a setback due to it. And the lack of control I have with either situation I try and compensate for by going OTT with exercise/diet. Sorry to bore you all but I'm at my wit's end to be honest. If all else was equal, I think I'd be doing well - the INR results today were within parameters for the 2nd week running! - it's just these outside factors and I don't understand why my tolerance levels have plummeted since the operation. Sorry to bore you all. This is doing my head in though....
Thank you for your wise words. I know you're right and the onus is on me to deal with these things. I think the point I'm trying to make is that, however grim things get, if we have at least a degree of control over what happens and how we deal with it, it's a helluva lot better than being sitting at home hoping that this Saturday will be better than last. It wasn't. No matter, life goes on.
I'm a bit late replying because I'm always at work! I too have a long commute and do some exercises on the train. No one has said anything negative yet. In fact people say what a good idea that is and they ought to join in! Who knows I might be running my own train class soon! It is important not to sit at the desk too long. Make sure you get up regularly and have a walk round the office. Also I always make sure I go out at lunchtime mind you I am lucky because I have my guide dog with me and she needs a walk at some point in the working day. I completely understand what you mean about being too tired when you get home. For me I have to do the exercise during the working day otherwise it simply wouldn't happen. I keep threatening my work colleagues that I'm going to start an exercise class before everyone gets down to business. Apparently you can get funding for these things but haven't looked into it yet.
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