Advice for exercise

[Sunnysummerdays]

Hi everyone!!

Im curious to how ypu are getting your exercise and walking during the cold weather...I was doing 10000 steps every other day, recommended by cardiac nurse,. Since the cold weather started ive got myself a treadmill,but find very difficult to get 10000 steps up..

10 mins on the treadmill gets me 1000 steps and so fourth,so 40 mins only gets me 40000 steps, I find it alot of hardwork trying to get 10000 steps indoors.....

I worked hard on it all summer and would like to maintain my level of fitness.....

Ideas greatly appreciated. thank you!!!

[Pammy124prms]

hello ive started doing lesley sansome walking videos on tube shes brilliant goes from east to very hard, good luck

[Sunnysummerdays in reply to Pammy124prms]

Thanks a million Pammy124prms will check it out 👍👍

[gilreid1]

How are you measuring your steps. There really should be no difference on a treadmill and going for a walk outside. I use my I watch and I wear all the time so it is recording every step. I walk my dog every morning for an hour or so. The distance is around 5klm. That’s about 6000 steps. Steps in a day normally well over 10000 but that’s wearing all waking hours.

Just check what your record

Good luck

Gil

[Sunnysummerdays in reply to gilreid1]

I wear a fitbit hospital gave me after H.A, I find walking outside less intense than treadmill,I was walking every day outside for and hour and got the rest of my steps up throughout the day,found it easy!!! My outdoor walk was great and got most of my steps,but trying to get 10000 steps on treadmill is difficult for me 👍👍

[SteveSeddon]

It seems an obvious thing to say, but wrap up warm?

[benjijen]

It's the intensity of the exercise which is important. Someone can do 10000 steps wandering around which isn't necessarily exercising their heart, but if you're working hard on your treadmill regularly you'll be doing what is necessary. Even the NHS say 150 minutes per week.

[Wellington19]

I GO FOR A WALK ABOUT 4 MILES THREE OR FOUR TIMES A WEEK, ALONG SOME LANES, BREATHING WORSE IN COLD WEATHER

[Heartattackvictim]

My understanding is that the 10000 target has no basis. It's about time and effort using the BORG scale (and I was given a target heart rate to work at too). As already suggested I also wrap up really well when it's cold. And warm up with some exercises inside before going out off needs be. If it's windy I give it a miss due to it triggering my angina.

I use the BHF DVD - also available on line and augment some of the exercises with some very light weights - I started with cans of beans.

And I also walk up and down the stairs a few times with cans in hand too. So I'm not bothered at all by steps target.

I am a runner (half marathon in under 2 hours at age 59 just 4 days before my heart attack) and was fixated by distance and time targets - and it's taken me a while to get rid of that mindset, listening to my body instead. I still go jogging (I can't call it running) but it depends on how I feel AND the weather.

Good luck in getting something that works for YOU.

All the best, John.

[Qualipop in reply to Heartattackvictim]

Not so much wrapping up warm as keeping your nose and mouth covered so you are not breathing in the cold air. That's one benefit of masks ( Unless you wear glasses LOL))

[Sunnysummerdays in reply to Qualipop]

Agree 100%already discovered another benefit from wearing a mask 👍

[Heartattackvictim in reply to Qualipop]

Yes good point, I have started wearing a merino wool buff and it does help.

[Andyman]

Put warm clothes on and go for a walk outside. It's only cold for a little but. You soon warm up. Hat gloves and s scarlf. Thick socks. Off you go. Get yourself USB hand warmers if you need them.

[Wooodsie]

Check you are not holding the hand rail when on the treadmill. If you do, it may not be counting your steps, my Fitbit doesn't count if I hold the rail.

The treadmill is soooooo boring, I now watch the TV on my tablet while jogging on the treadmill and the time passes more quickly.

Overall, I agree it is better to just wrap up warm and go outdoors.

[Sunnysummerdays in reply to Wooodsie]

Thanks everyone for the helpful responses, I'm still on high dose of blood thinners and I'm more sensitive to the cold,maybe more layers and warm up before I leave home will work,and listening to my body instead of focusing on steps,learning as I go.. good advice from this forum ,thank you ...

[Pete-Benje]

Hi I swim 30 minutes a day

[celtical]

Its zero degrees and snowy here in Canada but I try and walk everyday. Almost up to two miles. I was biking but was told to stop till I see my cardio doc in two weeks. I would have stopped anyway with this weather

[Pollypuss]

I play doubles tennis twice a week. Walk a mile every day and walk upstairs about 20 times a day. I do cardio workout about twice a week. Frankly I’m not interested in how many steps I take . I would rather listen to my body and how it feels. When it’s an off day I do very little.

[Jay777 in reply to Pollypuss]

Great example to us all Pollypuss - I assume you don’t have work commitments!

[Pollypuss]

No at 78 I am retired

[Pollypuss in reply to Pollypuss]

I might add the tennis courts have been closed for a month and my energy levels as a result feel low. Hopefully they will resume opening as soon as COVID restriction allows

[Jay777]

To reinforce what others have said it’s really important to keep mouth covered when out in cold weather if you have heart issues.

Also wanted to mention recent thinking that we only need 30 active minutes a day for good health. There is an app Active 10 that measures if you are walking briskly enough to be considered “active” with a target of 3 sessions of 10 minutes daily. The app isn’t great but the principle is interesting and you can use the familiar measure of exertion (can talk, but not sing) to see if you are working hard enough to be considered active.

[Mikedabike]

Just to echo some of the above comments. I know I’m mad, but I love getting out in extremes of temperature. However since my AVR just over 12 months ago, I do wonder if the cold may affect me adversely. The best thing I have ever found is a neck roll, buff or headover. They have a myriad of uses, but are great for protecting your nose and mouth in the colder weather.