Exercise post HA (four years ago)

[LesleyJ59]

As above, I had a mild HA some years ago. Over the last few months I've lost a lot of weight (purposefully) and am a healthy BMI for the first time in decades. I'm on Amlodipine, Remipril, aspirin and Atorvastatin. The only problem I have now is palpitations, and I had those for a long time before my HA. They tend to come and go but over the last couple of months have been a lot worse. I haven't seen my GP about it yet. The only trigger I can figure out is stress, and I've given up caffeine (or at least strong coffee, and reluctantly).

My question is - what level of exercise should I do to strengthen my heart and would it have any impact on my palpitations? I go for a 20 minute walk most days and do some gardening when my husband needs help. I teach Qigong, an exercsie system similar to Tai Chi, and do a little yoga. According to my Fitbit, the exercsie I do is considered 'light'. I get into the fat burning range relatively easily but cardio is difficult for me to get into and maintain. Before Covid I attended a gym and used treadmill and cross trainer two or three times a week, which was perfect as I could easily measure my heart rate. Currently I'm not confident enough to go back as am wary of exposing myself to the risk of contracting Covid.

I tell my husband that my heart isn't cushioned by visceral fat any more and is rattling around my ribcage, hence all the skipping and thudding!

Is it safe for me to get into the peak range? I have no idea if HIIT is suitable for me, or how long I should maintain cardio level without overdoing things. Any advice gratefully recived.

[Chappychap]

Congratulations on the weight loss! I once heard a doctor say that there's no pill he can prescribe that will have as much impact as simply losing two stones!

Regarding exercise, you should check with your GP or possibly via a phone call with the fantastic cardiac nurses who work for BHF and are available to answer questions.

After my open heart surgery I attended a face to face cardio rehab course, where we were all given tailored exercise programmes, These involved a thorough warm up, then getting your heart up to a reasonably high level (in my case I aim for about 125bpm) and holding it there for 30 minutes, finally there's a through cool down routine to prevent any risk of fainting.

So, check with a health professional, but you may be surprised at just how energetic you're encouraged to be.

Good luck!

[LesleyJ59 in reply to Chappychap]

Thanks, I've emailed the BHF nurses but I can also call the hospital rehab nurses.

[ChoochSiesta]

I have always done cycling, I have a heart rate monitor on my bike. Most days I can keep in the 130s comfortably for around 50 minutes non-stop.

Up to about a year ago I could keep it in the 150s. Then I started getting problems resulting in a bypass diagnosis.

If I had never exercised I would now be blissfully unaware of anything being wrong with me.

[LesleyJ59 in reply to ChoochSiesta]

I'm not fond of cycling machines, have never yet found a comfortable saddle, and sitting on it for 50 mins would bore me to tears. I used to spend 20 mins on the treadmill, 20 on the eliptical and the maybe ten on the cycling machine and then weights. I really miss being able to be consistent and measure my performance. I'm hoping to find some online workouts that will challenge me without equipment. Now I've lost weight I find it hard to keep in the cardio range. When you go to the gym, you put time aside and make a commitment (you can't give up!). It's so hard finding motivation and sticking with it at home. But thanks for your reply, much appreciated.

[ChoochSiesta in reply to LesleyJ59]

I quite agree, I had an exercise bike in a cold garage, boring and nowhere near as effective as the real thing. Gave that up years ago. A proper road bike on real roads with as few cars as possible is an enjoyable way of getting fit.

[LesleyJ59 in reply to ChoochSiesta]

If only! I can just about ride a bike, didn't learn until I was 21. My Dad was a policeman and although a competetive cyclist himself in his youth, he saw the result of too many road accidents to think it safe for me to cycle. I would not be confident to go out on the open road.

[ChoochSiesta in reply to LesleyJ59]

Know what you mean, you have to build up confidence and you certainly develop a 6th sense.

[LesleyJ59]

Thanks, I do have a fitbit charge that monitors my heart rate. I've emailed the BHF nurses and wait to hear back for advice.

[Hidden]

I go to active ageing exercise classes run by my local council. They are GP referral 12 weeks free then £2.50 a week for a hours exercise and hot drink and biscuits afterwards and chat with my exercise buddies. I live in the north west.

The main aims of the classes are strength and stability. I have had a neurological condition for nearly 34 years and was found to be born with a heart defect last year. In September diagnosed with PAF.

At the AF clinic they where very happy I was doing the exercises. Which I started in June. Over the last 4 years I have lost 7st was 32 now 16.

Our exercise classes is a mixture of sit down , stand and walking exercises. That may sound easy but our instructors make us work. We use resist bands , wobble cushions , ladder which is on the floor and blocks.

We warm up before and have cool down exercises. We are given a pack with all the exercises in picture and written form so I do them at home as well.

At 63 I am the youngest oldest is 92. My limbs have become stronger and I am more stable when walking . I walk with a walking stick. Last week at class did the whole class without my stick . Did have to hold on to the back of a chair for a couple of the exercises.

I don't know what my heart rate is during exercising but it is raised but feel fine. My muscle tone is a lot better and can lift heavier things.

So for me the classes are working. In the new year I go into the maintenance class and the exercises get harder.

My late husband would laugh his socks off me loving exercise but I do.

Where I used to live did an Age UK community fit club. Which is were I caught the exercise bug.

Don't know if this answers your question but this works for me ..

[LesleyJ59 in reply to Hidden]

Thankyou - I'm more on the end of running gentle exercise classes - I run Tai Chi classes but it doesn't get your heart rate up although it has many other health benefits. I'm happy to hear that you've found a class that suits you and that you enjoy. My own classes have a very important social element and my ladies often get together outsdie class for coffee etc. I just need something else with a bit more oomph to raise my fitness levels!

[Flowerfanatic]

Hi Lesley- have you thought about any cardio / circuit training via Zoom? I had OHS 7 months ago and since September I have been doing 2 - 3 classes a week with a wonderful person - Angela who runs a company called Healthy Hearties. She’s a trained cardiac nurse as well as a fitness instructor and so supportive and lovely too. She understands every heart issue and can tailor exercise to your ability and the classes over zoom (with others) are great fun too. All best wishes to you and well done on your weight loss. 👍🏼

Sarah

[LesleyJ59 in reply to Flowerfanatic]

Thanks, I have done quite a bit of training via Zoom with my Qigong teacher, so I have the setup for it and now have fibre broadband, which is a huge improvement on my old connection. I'll certainly consider it.

[DaveSpice]

Yesterday I posted about something I have found I suffer from, Gastrocardiac syndrom and since you have as I did, changed you diet this may apply to you. Here is the link I posted youtube.com/watch?v=zt4Cw-V...(Not working as expected?) but look at my entire posting, it may help. Indeed Dr. Gupta has helped me a lot.

I myself have a mixed exercise regime, mainly because I am lazy, so I have equipment everywhere, including ankle weights by the sofa which I use while watching TV. Any time I think about exercising, or have an ache I get on and do something.

[LesleyJ59 in reply to DaveSpice]

I've taken a brief look at Dr Gupta's video. Yes, if I overeat or eat too fast it can trigger my palpitations, but it's not the only trigger. Sometimes I can just be sitting quietly and it ramps up for no apparent reason. As I'm 63 it may be partly hormonal (menopause) but it's hard to tell.

I am careful with my diet after losing nearly three stone in weight and although I'm now at the top end of my BMI range I'm still counting calories, and seeing where my weight settles. It's not hard to balance my macros as I've always eaten healthy meals, it was snacking and overeating that was the problem. I eat almost no sweet stuff now and rarely snack. I've cut down on alcohol and more or less stick to my 14 units a week (though this week I've had several alcohol free days). I do find it difficult to drink enough water.

I'll take a longer look at the video you posted. Many thanks for your reply.

[DaveSpice in reply to LesleyJ59]

It is not only overeating, there can be many things that give you reflux, I will let a good gastrologist explain. youtube.com/watch?v=50foJL4...(Not working as expected?)

Remember too that in the body everything is linked, so you really need an open mind a read/watch as much as you can find and then work things out.

Don't worry too much it will all come good if you percevere, it takes time.

[LesleyJ59 in reply to DaveSpice]

Thankfully acid reflux is not a problem for me.

[Bigandy]

Perhaps you should consider the level of stimulation in your daily life. You may want to look into healthful breathing, reducing the amount of exposure to news, music etc.. Stress is a natural companion to busyness. Look into reducing your anxiety level. Best.

[LesleyJ59 in reply to Bigandy]

Thanks - strangely I find breathing exercises not that useful as it draws my attention to my heartbeat. I've done a lot of work with breath and meditation due to studying Tai Chi for more than 20 years. I find movement more settling, and oddly the thing that really works for me is a type of daydreaming or guided meditations and visualisations.

[DaveSpice in reply to LesleyJ59]

If you have been doing Tai Chi for 20 years you are probably good at it, I did Karate for 3 years and use some of the kata in my exercise routine. Use the tools you have to get where you need to be, we have made mistakes in our lives to get where we are, unless we are 105, so need to do something else, something better.

Make it easy too, then you will continue in the right direction.

[LesleyJ59 in reply to DaveSpice]

I did karate for a couple of years to understand Tai chi better. I didn't quite get to brown belt. Unfortunately the further you go, the higher the incidence of injury, and it didn't look good picking the kids up from school with a black eye after not blocking a punch properly! I've moved on to Qigong which is very similar to Tai chi, but I really need a form of exercise that will get my heart rate up. I do have a lot of resources but they are all gentle and slow. I'll get there, just taking time to regroup.