EXCERCISE

[sewbeit]

Hi, I did rehab before xmas and was going to join a gym, but I hate the gym lol. I'm not really sure where to start or how much I can do. I walk the dog twice a day so nearly always do my 10,000 steps a day. However docs etc have said that's not enough 'excercise' for me. At rehab they said my working heart rate shouldn't go above 123. I get to this doing a brisk walk. Will I always have to keep it so low? What's the best type of excercise for me to start with would you think. I never really get any answers from my docs, just things like do what you can, which to be honest isnt really helpful.

[HB-HB]

I run. Since stenting at the beginning of October I slowly progressed from walking to running 5K, 3 to 5 times a week. Sometimes I do it twice and even 3 times in a day. Couple of weeks ago I run 10K in a single attempt and did it under 64 minutes. My best time at 5K is 26:56. Today is very cold and I couldn't do more than 3K very slow but is something. I may try again a bit later.

[Kwenda]

I go cycling as it is easier on the knees when compared to running.

Mainly my cycling is off road, on trails through the forest.

The only roads I cycle are very minor countryside roads, where there is almost no traffic.

There are also of course many many cycle paths, often along old railway lines.

My Garmin cycling computer links to my chest strap and so I know exactly what the heart is doing, so I can go slower or speed up, or tackle some hillier sections

Dick

[Calliope153]

I've just come back from Stage 4 rehab at the local sports centre. When i finished the rehab with the cardiac nurses they pointed me in the direction of the leisure centre and stage 4 rehab (but only after I had been persistent about asking what I could do when their involvement ended). It's 20 minutes of warm up and a circuit of various activities (one minute each) then onto the gym (or as I call it mind numbing boredom) for 25 mins of pedaling and rowing machines. Then back to group exercise room for fifteen minute cool down. The instructor is trained for cardiac rehab but is not a nurse. I go twice a week; it is social (chat to everyone and we're all in same heart boat) and geared to what you can do. It is subsidised (each session is £3.10) I have no idea how it is subsidised (NHS?) but without it I would not be doing regular exercise. Perhaps there is something similar in your area? I agree the gym is boring but it is necessary. I walk every day too. Probably fitter now than I was before my stent and heart attack!

[sewbeit in reply to Calliope153]

I was only offered one stage then you're on your own...

[Calliope153 in reply to sewbeit]

Contact your local sports centre and ask if they run cardiac rehab sessions. You might strike lucky, Where do you live?

[sewbeit in reply to Calliope153]

Surrey, yes i will do that thanks

[Calliope153 in reply to sewbeit]

healthysurrey.org.uk/__data...

open the above and you will see that cardiac rehab sessions are run in Surrey all over the county. The above file also has contact people. Hope you find somewhere - I hate it but I know it has really helped me......

[sewbeit in reply to Calliope153]

That's great, thank you.

[Calliope153 in reply to sewbeit]

and if the cardiac rehab is with the nurses after hospital is stage 1, I have no idea what happened to stages 2 and 3...... it goes straight to 4!!!

[PeterJemmett in reply to Calliope153]

There are four phases to cardiac events and rehabilitation.

Phase I is the actual cardiac event.

Phase II is the home recovery.

Phase III is the rehabilitation exercise programme

Phase IV is the return to a normal exercise regime.

[Calliope153 in reply to PeterJemmett]

Well that explains it - thank you.

[Foxyhole]

10,000 steps a day is great. I was told at rehab that 150 mins of excersise a week.

[Chappychap]

"At rehab they said my working heart rate shouldn't go above 123. I get to this doing a brisk walk."

I'm surprised you can get your heart rate up to 123 beats per minute just by walking, do you live in a very hilly area? Walking on the flat I can't get my heart rate up to 100 even at a very brisk pace, let alone 123.

The message I got from cardio rehab was that walking is great, but on flat or undulating terrain it's just not intensive enough exercise for cardiac purposes. What's needed is 150 minutes of aerobic exercise per week, and that doesn't include the warm-up and cool-down periods.

There's no getting away from it, for most people who are unused to regular exercise that's a pretty major commitment in terms of time and effort and sheer willpower! It could easily mean four or five trips to a gym every week, especially at the beginning when you might not be fit enough to exercise for more than 30 minutes at a time.

[sewbeit in reply to Chappychap]

We walk in the woods, very rough and up and down. I'm clearly just not very fit which I suspect is why docs have said its not enough exercise

[Hidden]

"The message I got from cardio rehab was that walking is great, but on flat or undulating terrain it's just not intensive enough exercise for cardiac purposes. What's needed is 150 minutes of aerobic exercise per week, and that doesn't include the warm-up and cool-down periods."

I do disagree, but again, the issue here is "one size fits all" NHS mantra/dogmatic approach.

The reality is that many people lead a sedentary lifestyle, daily. They say, "Walking is one of the best exercises." and I do tend to agree. Centenarians in Okinawa never does any "vigorous" exercises apart from light dancing, walking on the beach and Tai Chi. They still live a long, happy and healthy life.

[DD13]

Hi you could always look at the exercises on NHS site for older people. (Don't have to be old to do them) They have 4 different types. Worth looking at if you don't want to go to the gym. Or if not an exercise or ordinary bike? Walking is good for you.

Regards Dee.

[Ianc2]

Before you go blasting off have a good look at your diet and weight. I assume that you had your chloresterol , sugar levels and Blood pressure checked and that your waist is half your height or that you are within your BMI - ideally both

Start gently but make it regular. If you are doing 10.000 steps a day of fairly brisk walking that should be enough to keep you going while think about the food you eat. You probably know about the dash diet and the importance of getting the balance right.

You now have been given a new start in life so you can have a rethink about what it was that caused your arteries to clog up in the first place?

[DWT123]

You've made a great start and the fact that you have reached out for some advice demonstrates you know you have to take fitness and healthy living seriously. It took two cardiac events for me to get the message. First time around, four years ago aged 60, my attitude was that I was 'fixed' and had the meds to keep me healthy - then I carried on as if nothing had happened.

To reduce the risk of a potentially even more serious 'event' in the future I decided I had to take personal responibility for for my heart, me and my general health and have been following the advice from the cardiac team pretty much to the letter.

My consultant said that the max heart rate I was working to on stage three rehab was too conservative and he gave me the figure he was happy for me to work to (we are all different). I move on to stage 4 with at my local leisure centre this week. Yes the gym can be boring but it's only an hour of so of my day, five days a week and I've made pretty good progress so far, running 3-4k on the treadmill, lost over 20lbs and feeling better than I have in years. Planning to get into the swimming pool and play badmington with my wife to mix things up a bit. Being out on the bike can wait until the warmer weather!

Next fitness goal is a 5k park run by April. My first Slimming World class is tomorrow, I'm determined to get down to a healthy weight!

Very best of luck with your own fitness and health journey.

[Arkoia53 in reply to DWT123]

Well done on your rehab, a very positive read. The pool is a very underestimated source of being able to lift your fitness, especially if you swim front crawl. You can really get your HR up with a mix of short high intensity sets or long endurance ones. If you were not aware of it google the 0-1650 programme. This takes you from a novice to being able to swim a mile continuously. Its the water equivalent of the couch to 5k programme.

[DWT123 in reply to Arkoia53]

Thanks for pointing me to 0-1650, will check it out today!

[Ianc2]

If you are walking 10,000 steps a day it is more likely that your diet may be more of a cause for concern as in what caused your arteries to clog up in the first place?

[sewbeit in reply to Ianc2]

Yes sadly i have a sweet tooth which ruins the fact that all our meals are cooked from scratch and most are slimming world recipes. I have got better but still need to work on that

[tunybgur]

123 bpm sounds very precise, I assume this has been arrived at by applying a formula such as max HR = 220 - age, and restricting you to 80% of this figure, my guess is you are about 66?

Anyway, we are all different and max HR varies dependent upon many other things, resting HR, BMI, medications etc.

I am on a beta blocker and this artificially restricts my HR to about 125 (I am 71), as hard as I workout I can't get it much over this, are you taking beta blockers?

I also find the gym boring but the truth is the best medication you can get by far is a good pair of trainers and to use them! This will benefit your whole body.

The best way to make exercise easier is to give it a purpose apart from just the physical challenge to the body.

You have to find your own solution to this, have you tried running a bit with your dogs, if the dogs are fit they will appreciate this? Some people play badminton, tennis, golf etc.

Personally, I play golf and walk a lot with occasional bouts of jogging, but my walking is not pointless. I worked out a deal with my local golf course where I get free games as I walk/jog the course picking up cans/litter left by errant golfers, I also find hundreds of golf balls which go to the driving range, except the ProV1's which I use.... I never walk fairways which are being played on of course.

Nobody is forcing you to do this and unless you find a way of exercising which is a good fit with your lifestyle it will always be a chore.

[Calliope153]

If you feel like exercising at home I've just found this site - wouldn;t do more than the first ten minutes but if I can;t get out for a walk when it snows I am going to give it a go:

nhs.uk/conditions/nhs-fitne...

and I will do a few circuits as my husband has given me 1kg dumbbells (£4.99), pedals (£20), a resistance band, and a wobble board (both under £12). I sometimes wonder whether he is being kind or trying to finish me off....

[sewbeit]

Good advice, i need to find something so its nit a chore. Btw I'm 47, 46 when I had HA. I thought it was heartburn and left it for 10 days before seeing a doc... I think im only just accepting the fact it all happened.

[tunybgur in reply to sewbeit]

Same here, we are all in denial. I had a slight burning pain in my chest at the gym, felt a bit grim and walked home. Fortunately my wife was a nurse and she took one look at me and immediately called an ambulance! I went straight to the hospital and had a stent fitted. This was about 4 hours after the event, I was very lucky, very little permanent damage done to the heart muscle.

At your age 123 bpm seems a bit low, looks like they are restricting you to 70% of max HR. I would have a chat with your cardiologist and I'm sure they will give you some leeway on this as you progress....but you've had a warning and mustn't overdo it too soon. It took me a year or two before I got confidence back enough to start pushing it to the back of my mind and carrying on as normal.

[TaineIndia01]

I had a heart attack and cardiac arrest in June 2017. Since then I swim and cycle a lot both fantastic work out Cheers Matt Edinburgh

[Arkoia53]

If you have access to a pool you could look at the 0-1650 programme. This is the equivalent of the couch to 5k programme. Well done on the 10,000 steps a day. This is actually harder than most people think.

[Gundoglady]

What breed of dogs have you got?

Can you incorporate them into more exercise?

Something like scent training, search and rescue training, agility, gundog work?

I have 3 dogs, and tend to split them up to walk them so I can spend time training them. I find this has increased my steps to nearer 20,000 every day with out actually trying X

I couldn't think of anything worse than going to the gym!

I've just started looking at doing canicross, there is a club local to me that run the c25k over a six week course, not sure where in Surrey you are, but I'm Surrey as well.

Personally I don't tend to look at heart rate 😑, I go by how I'm feeling X

Alternatively if you want structured exercise maybe having a session with a personal trainer that will set you an exercise/eating plan would be a good way to start, but as someone else has said if you don't enjoy it you will find it harder to motivate yourself to do it, which, for me is why the dogs are a good source of exercise x

Good luck X

[sewbeit in reply to Gundoglady]

I have a rottweiler, she has her own scent exercises, she can smell the deer a mile off and is gone lol. I continue my walk and we meet up at the end...

[bjd2]

Have you considered 5k Parkrun, you can walk or run? Also is there a Fitness for Life class in your area, they are both good for exercising and meeting people. Enjoy your new life.

[Cazz1954]

Hi I do cardio rehab phase 4 at our local gym. I was referred by my GP and the trainer is cardiac trained and helps out at our cardiac rehab clinics at the hospital . So we know he has the right knowledge. I have never felt the urge to join a gym before, but this is for our benefit isn’t it And I get out and meet people. Go on try it ,

[Violetta25]

Hi I'm trying to return to fitness after chemo last year and have recently joined the gym. I don't like using the equipment as I find it boring and I'm only fit enough to use each piece for a minute or so.

However what has been great is the water aerobics. At my gym it's on 5 days a week for 45 minutes each time. It's not so long so if you have a boring instructor you can put up with it. Mostly though the instructors have been enthusiastic and each have their own style which shakes it up a bit. You can put as much in as you'd like. I wear a fitness tracker to watch my heart. I've only been going a month but I feel my muscle tone is already improving. Maybe that might suit you too?

[Hidden]

So much very good advice - however yo really have not given us enough detail about yourself to begin to make an accurate assessment and even then, there would be issues you do not disclose and that is why you should seek professional advice!

However, if you have gone through the hospital rehab you should have been spoken to regarding post hospital exercises and offered a "Heart Smart" programme in a local gym (you choose where) close to your address. These classes are subsidised by the city or county council and are a national setup initially instigated by GP's nation wide. The exercise you get will take into account you health and any other comments the hospital think important. However, the exercise you get will be progressive and will increase in intensity - and that is something I feel is OTT. Why would the older generation begin a regime to build muscles? When actually it is about exercising and losing the fat around established muscle and further to that, I will have to repeat, everyone is completely different with different complexities and needs, so how on earth could anyone know what is best for you? I did bring up the subject some time ago "What is Appropriate Exercise" and the bottom line was that exercise is a personal issue based upon age, weight, health, medication, diet, etc. I think one should have priorities and try and achieve them - such as cholesterol control, diabetes control, weight control (see nhs.uk/live-well/healthy-we... and finally exercise. That does not mean exercise should be last, it must be included. The hospital guidelines is 150 minutes a week of exercise, not including warm up or cool down - well what about those in a wheelchair etc etc. It is a general rule of thumb. I asked the question about gardening and was told that it was NOT exercise. Well if you never do it, then what could it be if you decide to dig the vegetable plot after a warm up and cool down be other than exercise - although on thinking about it, it could be called self inflicted pain and misery! What about lopping trees? sweeping up, painting a ceiling etc etc. Perhaps these things a 60/70 or 80 year old might find excessive - so it is all a personal goal, having been supplied with guidelines. The only concession I got from the nurses was that a brisk walk could be termed meaningful exercise because you would be exercising some of the bodies mass muscles - well what about paraplegics or wheelchair sportsmen - would you call them unfit? I personally think you are doing your bit and with the walking the dogs, will be fine. Then theirs your weight, smoking, diabetes etc etc to take into account. Lets be frank, you know what you have been through and how it began. You know whether you are overweight or where your cholesterol is and how fit you are - set your goals and begin investing in your future. Lets face it, its your choice, no one elses. My dentist has a sign in the treatment room, it states "Should I brush my teeth daily" and the dentists reply is simply "Only the ones you want to keep" .................................

[CharlesL]

I used to dislike the gym, but now I go every morning and don't like to miss a day.

You should give it a go. Televisions news papers coffee and company as well as exercise…...

Take care

C

[rakeman]

I was referred to our local gym by the phase 3 cardiac rehab team at Exeter, I walk for an hour on the moors each day and have an hour long session at the gym twice a week, there is a cardiac trainer there who really keeps an eye on what I am doing, it is two months since I started phase 4 and really enjoying it, although I am 70 the age span at the gym is from mid 20's to oldies like me and I am always made to feel welcome.