Exercise advice

[Carluke]

I need exercise to help my depression. I am waiting to have heart valve reconstruction. I never know if I am doing too much exercise. Some days after exercise I feel like crap but others I feel fine.

[Midgeymoo17]

In terms of Exercise the best person to ask would be your cardio- but assuming they are happy here is what I would say about exercise for mental health...

1) Focus on mild-moderate instead on intense exercise.

2) Do something that gets you outside into the sunshine when possible.

3) Avoid doing anything with measurement or numbers. Its really easy to start to measure distance/time/speed and then try to compare yourself against them to see improvement. This does not end well. Just enjoy whatever you feel like doing today.

4)Start slow and build up- start with less than you think you can do. I went out on bike today for the first time in 8 years as I will need it as transport when I relocate. I am fit enough to ride much further but not used to sitting in that position so went for less than an hour and it was totally the right choice as at the end my neck was uncomfortable.

5) I like to think "Physical Activity" rather than "Exercise" because Exercise has he connotation of something tiring/ unenejoyable. Physical Activity is what I do when I walk my dog in the park and play fetch- which for mental health is enough.

6) Enjoy what you do and stop become you would develop post exercise stiffness or any discomfort. If you are excersing for mental health it is supposed o be pleasant make sure it stays that way by doing less than you think.

[RufusScamp]

I agree with Midgy. Some gentle exercise is good, especially if you can get outside in the sun and fresh air. Have you got a park or garden nearby? I find flowers and birdsong helpful.

[spinningjenny]

I had mitral and tricuspid valve repair two and a half years ago. I was very weary most of the time and was walking with a stick. However, I was firmly of the belief that the fitter I could remain the quicker would be my recovery from surgery.

I made myself go for a walk every day, weather permitting as I didn’t want to catch a cold either. I generally managed a couple of miles. It would take over an hour but I can honestly say my recovery was very straightforward and I’m glad I made myself do it.

I am now doing a virtual walk from Lands End to John OGroats and am averaging 3.5 miles a day in an hour. Given that I’m nearly 67 I don’t think that’s too bad.

Walking is brilliant exercise. Breath in that fresh air and listen to the birdsong and try not to worry about the upcoming surgery. You’ll be fine xx

[lilymeg]

I find that swimming (my version, on my back sculling with my arms or hands and a scissor kick) helps me more than anything else. I don't have the strength to walk very far without running out of puff but 250 to 300 metres 3 times weekly is a doddle for me.

[JK5AEO]

I think The Midge has got it right.I use an exercise bike for 20 mins a day because I have no excuse to not get on it. I can't say the weather is poor, or that I missed the bus to the gym etc. I am the pass-master at displacement activity, but I have found listening to music during my 20 mins has motivated me to get on the bike.

I used to monitor time, distance, speed etc. Then I realised what Midge said about pushing myself too far. Now I get on the bike, find some music to listen to, and set an alarm for 20 mins.

I do check my pulse rate because for me a fast racing pulse is what trips me into AF. With a resting pulse of 50bpm or below, I don't allow my exercising rate to go above 100 or so.

I had my annual health check with my GP this week, and I ran this 'programme' past him. He said it was easily enough and not to leave my 'comfort zone', but added that going for a walk outside (when safe) is also very beneficial.

JK