Walk in this heat

[Disciple5451]

Can anyone help I need to walk 10.000 steps are u soposed to do that in one go or over the course of a day second how do u do it in this heat I can manage 2000 steps waking a 16 min mile but feel worn out with the heat is there other things I could do do others find it hard in this heat I’m 3 weeks today having one stent put in astmer don’t help

[MichaelJH Heart Star]

The 10.000 steps are in a day. It should be noted that this figure is a default that seems to have come about with the advent of FitBit and other devices. It is also quoted by some TV medics who have not practiced in decades

Have you been to cardio rehab yet. If not who have you this figure?

Many of us are suffering with the heat! You should not push yourself to much in it. Collapsing with heat stroke or a heart attack benefits no one. Common sense needs to be applied not targets!

[Disciple5451 in reply to MichaelJH]

I have spoken rehab have my appointment30 July cuz I nobthe team at the London hospital he was very informative this was two 3 weeks ago when I cam out of hospital. He said if u have a iPhone download pacer try to aim for 10000 steps but do it slowly build up to it when working over the course of a day Idid far more than that he was not saying I had to do it before I saw him justsonethinv to aim to the other day I went arround my local museum and just steady walk was up to 5000 never noticed if just it’s do hot in the park with no shade my son thinks I’m doing to much I no I can do a lot mirdjuzt the heat

[Disciple5451 in reply to Disciple5451]

Thanks for your reply Micheal just to note my fr Called me just a min ago see how I was doing I asked her advice based on. My medical conditions. She said do what u can and don’t push yourself to hard in this heat better to. Just work towards a goal try doing 1000 steps 5 times day for a week then aim a bit more the next week you r not working towards a marathon stop when ur body tells utosounc advice she knows me well

[johnthedog in reply to Disciple5451]

Do you live where there are indoor places to walk that have A/C? I pick a mall or even a large store and walk there when it's hot. I am always amazed how the steps count up when I am looking at things in a store while walking. Also, using an iPod while walking helps get your mind off targets and lets you just enjoy the music while you get the exercise. I would stop worrying so much about the number of steps and just try to enjoy the activity. Doing exercise you enjoy will help you keep it up. Don't think of it as a job you have to perform, but something you like to do because it makes you feel better.

[Disciple5451 in reply to johnthedog]

Thanks mate I gave up on 10000 steps I just do half a mile stright walk then through the day just walk normal 4000 steps at the mo if I get to 5000 I be happy with that I do the garden as well so until rehab that’s enough. Plus I get lots of palpitations when I do to much I live by the canal facing a big park in east London no air con here even the car air con as gone

[Shoshov]

I couldn't walk 10000 steps at 3 weeks in. Split it up into separate walks. That's a daily total. Good luck but please listen to your body and if you feel you've done enough then so be it. Be sensible

[Disciple5451 in reply to Shoshov]

Thankshoshov

Nit sure I be anole to do it either yet slow walking is ok but fast in this heat is just a non starter. Half a mile is fiatly easy I did just over that and that was enough I’m sure I walked. A lot more when my dog was alive. But I was never counting and it seemed more enjoyable think I buy a treadmill or just stick with what I can do Got rehab assessment two weeks I’m hoping after that. I be back at work

[Shoshov in reply to Disciple5451]

I got a treadmill after my heart attack which was in February and weather wasn't great to go out walking. Best thing I ever done. But again beware of overdoing it. I remember getting belled off for using it from cardiac nurse who said I shouldn't be near a machine yet. You'll feel a lot better when you start rehab and the experts are at hand to guide your progress. Another thing I did early days mostly because of bad weather was to go to shopping malls. You can walk as much as you like with lots of seating and tea rooms to have a rest. Also good idea in this heat as they're air conditioned. Hope some of this helps my friend🙋

[Disciple5451 in reply to Shoshov]

Yes thanks mate I spoke to my GP today who as all my cardio. Results she said every thing looks goid but stop trying to do to much she says just do what ur body alluws then stop. Don’t worry to u get to rehab she said hospital were pleased and only did the stent because they were there. And orobetly cuz u work for them It’s early days the meds are making losing weight hard

[Shoshov in reply to Disciple5451]

Good result. Don't worry about weight loss. That'll happen when your strong enough to exercise more. Iv lost 2 stone so far and that's just down to being more active and eating less and more healthy. I've been where you are now and I know it's so frustrating and you just want to get on with things but you need to let your body recover first. Someone said to me to imagine you broke your leg. You need to give it time to heal. Well it's the same with your heart. It's been broken only you can't physically see it so it doesn't have the same impact. Be patient

[Disciple5451 in reply to Shoshov]

Thank u I have always ate healthy lost tons of weight I am eating far les meat now more fruits and lots of veg fish ect think it’s my metabolisms going do slow heart 60bpm. Blood pressure 105/ 60 I’m doing all can but just putting on two pound one day then losing 3 up and down. Only list 3 pound in two weeks but it’s a start

[Stivkinh]

Too much too soon, forget about 10,00 steps, forget about any targets. Take it very easy and very slowly or you could do some damage. Rest, relax, stay calm, don’t be in a hurry. Wait for your cardio rehab and they will work out exactly what you are meant to do. Even if you go for a long walk are you doing the warm up and cool down? it takes 15 mins for your artery’s to be fully open so that’s vital. It’s all about a smooth build up and tail off. Your heart won’t appreciate a sudden rise then a quick drop. Do you know your max heart rate yet? They will tell you what BPM you shouldn’t exceed. The rehab team will sort something specific to you. You’re going to be doing this forever so there is no hurry. They will tell you about the Borg scale and that will become more important than your heart rate when exercising.

I was the same as you so I can empathise but with the benefit of experience I can say it’s not a sprint. I’m now doing about 45 - 60 mins a day and I’m sweating a fair bit but I do as I’m told.

Enjoy this nice relaxing phase, it won’t last long.

Good luck 👍🏻

[Disciple5451 in reply to Stivkinh]

I was walking a 15 min mile the other day my heart was only 95 before heart attack it would have been 140

[Stivkinh in reply to Disciple5451]

Are you on beta blockers etc?

[Disciple5451 in reply to Stivkinh]

Yes. 1.25 biopsiprol asprin statins and cloproguel. 75mg. And iverbradine my resting heart rate is between 60.65. Blood ore sue as been good always niw average is 105 65 before. H T was 110 over 70

[Disciple5451 in reply to Disciple5451]

The highest I have seen since being home is 125 over 80 that was after a difficult conversation with someone on the phone of course it’s higher when I cane in from my walk think it was 145 over 90 but went down very quick sorry this is so new to me and waiting to see the rehab will be 4 weeks appointment 30 July guess I no more then in the mean time I am eating the right foods no salt only 3 cups of tea a day lots of water fish veg fruites and still putting on weight so Anoying got to be the pills

[stevejb1810]

You do not need to walk 10000 steps - that figure has no basis in science , it was a figure ‘invented’ buy a Japanese guy trying to get the Japanese more active ahead of the Tokyo Olympics in 1964. It’s a daily total but the key is 30 minutes exercise (brisk walking pace) at a pace that you can do while holding a conversation but not being able to sing. It’s not about the total amount of steps.

[Disciple5451 in reply to stevejb1810]

Thank you Steve I assume. That the 30 mins should be done in one go walking that is plusanything else up lijegatden housework is a bonus thank that’s helpful thing I am going to ask the team why they. Said I should aim for that itseems a daunting task to exspect that from people without taking into account t all other health issues it might’ve for a 30 year old but people in there 60s it’s a big ask

[Stivkinh in reply to stevejb1810]

And at that time the Japanese had a very different lifestyle to us now, 10,000 is great for some but not great for others.

[stevejb1810 in reply to Stivkinh]

I agree. 10000 is more about having a goal than what the number actually is. I set mine at 8000 and try to get there, but I don't sweat it if I don't. Its more about being active rather than sitting on the couch all day. And when it comes to doing the exercise it is quality rather than quantity that really counts. A brisk walk is better than a gentle stroll, but both are better than doing nothing.

[Stivkinh in reply to stevejb1810]

Spot on.

[MichaelJH Heart Star in reply to stevejb1810]

Thanks for the background Steve. As I mentioned earlier the 10,000 has become sort of default by device manufacturers and quacks! A friend brought a device last year and beat themselves up as they struggled to do more than 7 - 8,000. Considering they are quite overweight and not that fit I thought that was a good figure. I do not have my rehab assessment till next month. When I mentioned I felt I was behind on my recovery I was told not to push it particularly in the hot weather and individual targets are set based on numerous criteria.

[Disciple5451 in reply to MichaelJH]

Now that’s help full thank u. Guess I’m in shock but according to all the dr ie my cardio dr thestent carfi. The echo all results were quite good over arteries. We’re okay just slight narrowing but would not have needed treatment so I guess I am lucky than most but the advice is great help use guys have been there I’m only on the first step just been a mental health chaplain 22 years prior to that worked st the London. Chest. For 9 years think I do mire goid going back to barts heart hospital thanks everyone for ur support I was also told yesterday mild dystoclic dysfunction with only a small loss of 2 to 3 percent god only knows how they can tell that

Steve

[stevejb1810 in reply to MichaelJH]

We've all been there, had our lives ruled by these little devices. I have mine set at 8000 steps as my daily target. Most days I get close without exceeding it but as long as I've done a brisk 30 minutes, I no longer worry about it. I still do get a feeling of under achievement if I've failed to reach 5000 steps but it happens!

[Karenpr]

As everyone is saying the number of steps is in a day. No one expects you to do that straight off especially if you havent had cardio rehab yet. A fitbit will prompt you to move every hour and attempt 250 steps, again you don’t have to attempt that number, but it is good to try and move around and exercise your heart and mind. Listen to your body and don’t overdo it.

[Disciple5451 in reply to Karenpr]

Thank u I can walk it’s just the. Heat I just checked my phone I walked. Just over half a mile yesterday it was so hot but I did it in 12 mins starting slow speeding up a little then the last. Bit slowing down I’m nit going to stress over it I think with the garden house work and cooking I’m doing more than enough my GP called yesterday to see how I was doing. She said do what u can breaks up the walking. To what u feel ok with 1009 steps. Maybe 5 times a day would be achevable can do a 1000 with ease

[Karenpr in reply to Disciple5451]

Exactly break it up and don’t stress about it especially in this heat. Just don’t veg

[Hidden]

the 10,000 steps came about during the1964 Tokyo Olympics, somewhat of an arbitary figure. news-medical.net/health/Whe...

Listen to your body and build up gradually rather than wear yourself out in one go

Listening to your body was one of the key bits of advice they gave me at rehab, and if you enjoy it you're more likely to stick to it.

I hope you get well soon

[controlcause]

my cardiologist came up with 15000 steps for primordial prevention,post stenting do not Suggest 10000 unless you clear 10mets Bruce treadmill test

[Disciple5451]

Sorry I don’t quite get that controlecause. That’s a lot of steps 5000 more

[controlcause in reply to Disciple5451]

There are 3 types of prevention 1.primordial prevention for healthy individual is to avoid risk itself , primary prevention is for risk prone individual to avoid heart attack,secondary prevention is to avoid 2nd heart attack who had heart attack ... 10000 or 15000 are for healthy or certified healthy (passed stress test) m.facebook.com/story.php?st...

[Disciple5451 in reply to controlcause]

Ah ok think I just go for a medium walk for 30 mins not going to try and do more than I should just wanted to get fitter ready for rehab do t want to fail on rehab but from what I hear they do t push u at the start I rather do what they tell me if I can if it gets to much I’m sure I can say so just stop think it’s the not knowing how hard they push u guess it depends on your level of fitness to start with thank you that’s helpful

[LoveItaly]

Put on your favourite music and dance around your house!!

[Heartlady1]

When you get to rehab ask for the BHF DVD. I found this really useful to keep up exercise when the beast from the east descended. Do remember that extremes of temperature are not that good for us hearties so do listen to your body and I await rehab before trying to push yourself too much. I am currently being asked to do 6000 steps a day... bit in this heat I will only do early morning or early evening. And will not worry if I don't hit it. As someone else has mentioned you should make sure you are starting off slowly ( warm up) and then slow down at the end too. So your heart can adjust and as sudden brisk exercise is not good for you. Also you should only do a maximum of 5 days a week of exercise. To make a difference you should do between 3 to 5 days every week. But you also need at least 2 down days so your body can recover from the exercise too.. this is really a key point.

I did put a post g about rehab and how it opened my eyes to doing exercise THE RIGHT way.... as I was doing it all wrong previously. It was a great educator... and please don't overdo it in this heat x

[Disciple5451]

Thank u everyone

[Hidden]

Hi, I go for a five mile walk every day and go early morning now to avoid the worst/best of the heat. Noticed on the really dry days breathing is not as easy but just take the foot off of the accelerator. Don't forget to take your water.

[Disciple5451 in reply to Hidden]

Wow I could not do 5 mikes when I was20 and was fiarly fit

[Rosei]

I am in the same position as you, I am 83 but I would find it impossible to push my self in this heat, I live in a house by myself and console myself by going up and downstairs several times a day.

[Disciple5451 in reply to Rosei]

Good for u Rosie nice to no u r still active most can’t do that without heRt problems