Walking

[Duvetdays15]

I have finished my cardio rehabilitation programme which I found relatively easy. I had a mild heart attack at 49 in October last year. I have started walking each day for 1/2 hour, we live in a quite hilly area. Just lately I have found the walking far more tasking than the rehab exercises. I want to keep it up but am a bit disheartened that it's not getting any easier. Any tips or advice?

[RufusScamp]

Might be worth consulting your GP/heart nurse if you have one for a check-up. Have you tried listening to music, or podcasts while you are walking. Or make a photo record of trees or gardens you pass and see how they change. Just walking for the sake of it does get a bit dull.

Have a pic from my walk today. It will be bluebells soon.

Scottish snowdrops

[Duvetdays15 in reply to RufusScamp]

I'm enjoying the walking just was expecting it to be easier by now.

[Mentdent]

It takes at least eight weeks before a noticeable improvement in cardiovascular function. The first thing to improve is the muscles for the exercise and this is followed by the cardio.

[Duvetdays15 in reply to Mentdent]

Could you please explain how you would improve the muscles for walking?

[Heartattackvictim]

Does your walk start on an uphill section? And, if so do you warm up before you tackle that section? I was a sub 2 hour half marathon runner and after my heart attack I had to warm up in the house before even going out for a brisk walk. I found that very frustrating BUT it worked for me (and I followed rehab techniques for warming up).

So there was a little bit of experimentation and I always listen to my body now (and I don't try any heroics by trying to poeer through tough sections or sessions). Good luck in your rehab.

[Hidden]

Hi, I’d recommend only walking downhill and get piggy backs for the up hill bits 😀. Walm up, cool down when exercising and make sure you don’t push yourself too hard. It’s ok to stroll and to stop now and again t9 admire the views 👍. Best of luck.

[Duvetdays15 in reply to Hidden]

I have been going uphill first, it's surprising how much a small incline makes a difference, maybe that's the wrong starting point and why I feel rubbish afterwards.

[Max1019]

There is more cardio rehab support in some areas, you may find you can get a bit more support to build yourself up , always get in touch with the team to talk it through with, it’s what they’re there for.

[Ewloe]

I was very fit pre massive heart attack 6 months ago. Had power walked 10k carrying 6k of extra weights uphill the day before my heart attack. Everything has changed now. Is your ejection fraction reduced? Have you any muscle damage? These along with medications your on will affect your exercise ability. I know walking is seen as the easiest cardio option but I too found/find it not to be so. As someone else has said warm up is sooooo important and if you’re heading out on a walk up a hill when you’ve not warmed up you’ll find it difficult. My walking has slowly improved and I’ve increased the distance but I’m a snail walking on a bit of a hill. I’ve improved my exercise ability and walking by other exercises like swimming and rehab have referred me onto a cardiac trained gym trainer. That’s really good. It’s about increasing stamina and there’s nothing quick about it. It’s hard being patient and try hard not to compare your ability now with before your heart attack. Good luck.

[Duvetdays15 in reply to Ewloe]

Maybe I need to increase my stamina before I walk too quickly. I did think I could be walking too fast too soon.

[Wire57 in reply to Duvetdays15]

Hi I was hill walking, scuba diving and cycling before my cardiac arrest, after approx ten weeks I felt awful after short walks, when I discussed this with the rehab team I was told to aim for a stroll rather than a walk. I did this taking my time nice slow pace taking in the scenery, two years later I walk between eight to twelve miles a day at a decent pace without any ill effects. My only concession is when walking up step hills I slow down slightly.

Take care and remember it’s still early days yet.

[ChoochSiesta in reply to Ewloe]

Have you been advised if you can regain your fitness to something similar to pre heart attack and if so, is that your goal?

[Duvetdays15 in reply to ChoochSiesta]

No I just thought I would be able to walk for half hour without feeling rubbish by now. My heart attack was in October. Maybe I'm expecting too much or looking at the replies here going too fast

[Ewloe in reply to ChoochSiesta]

Choochsiesta I’m still on an acceptance journey. I can see fitness is on your profile. I’m unlikely to ever get back to the level I was due to an ejection fraction which was only 40% and muscle damage. My muscle has only slightly improved but my ejection fraction is up to 45%. Still reduced but improved. The professionals aren’t committing to what level I’ll get back to as everyone recovers differently.

I’m gradually building up the exercise I do. I’m up to 50 lengths a week ( over 2 sessions), gym with cardiac trained trainer and a gym class with him again another day. I’ve just added in Pilates once a week this month. Then I’ll walk at least once a week somewhere as well. All this does leave me wiped out most days 🙈🙈 and I’m not the best at pacing myself. Which is something I need to improve if I’m to find a balance. I don’t have the stamina I used to. So I believe I can be fit but in a different way from before the heart attack. I also had continuous AFib for 3 months followed by a cardio version which so far has worked well and I’ve only had a few quick episodes of AFib since.

It’s trying not to compare yourself now and before that bloody event.

As I say I’m still work in progress like a lot of us I think.

How about you? What do you do?

[ChoochSiesta in reply to Ewloe]

I have always cycled, was in a cycling club years ago. In 2014 I had a heart attack out of the blue. I recovered pretty much straight away, and my fitness was the same as before. My fitness has been on the slide for about 3 years now and last year I found out why: 2 blocked arteries! The bypass is on Friday (hopefully).

So, *hopefully*, and *eventually* I can get my fitness of 3 years ago back 🙏

I have noticed that doctors never commit to anything. Nurses are a little better!

[Duvetdays15]

Thanks I will keep doing it just finding it frustrating when I don't feel like I can even do half an hour without feeling not good!

[Ruby300]

Hi, I had massive heart attack last March I had no rehab because of the virus I had a nurse that called me every two weeks telling me to walk every day for ten mins but because I was a Walker before this happened it was hard to do ten mins so I told the nurse I was going to do my own plan I used to do 15 mins going 15 mins coming back did that for a week then the next week I did half hour there and back the nurse thought I did really well but now I can do 5 to 7 miles I avoid hills because they knock me out. Start off slow build yourself up always take your spray but if you still got concerns get in touch with someone. Wish you well.

[rizal]

Due to the covid problems, I could not do proper face to face rehab, except for 1 initial meeting. So my local rehab team put me on the mhealth app. On that there is a walking section for when you can't get out and about. Little videos 5 minute, 10 minute and so on upto 30 minute. These are videos of walks around Dorset with a sort of music background. I have worked my way through these building up till I can do 2 x 30 minutes a day, 5 days a week. Walking around my little one bedroom flat. Yes it can be a bit boring, but the alternative is not so great.

They also have the rehab training sessions which I have slowly introduced. You might also want to look at Wellness Wednesday video sessions on Pumping Marvellous Facebook page, they seem to be at 3 different levels nice and easy, moderate and you've got to be joking. I have also learnt that 2 days a week I have to just rest, do nothing at all except slouch and read books. On all other days, I pop out to the shops (supermarket bit less than a kilometre away so I buy food on a day to day basis, and do normal things. It has worked well for me, building up stamina slowly, though last few days, I have found it tough going so have reduced the exercise until after my appointment with the doc on Monday.

So basically, I am saying slowly gradually, listen to your body

[Swim2fitness]

It could be the colder weather, back in September I was advised to wrap up around my mouth to warm the intake air, go slower to start especially up the hills, them increase my speed and slow down when nearing the end of the walk when it gets colder and not to expect to do the same time, distance, pace as on the autumn days.

[Duvetdays15 in reply to Swim2fitness]

I was thinking the colder air was probably making it harder. Good advice.

[Pilatesman]

Duvet, my HA was last October and I had a stent inserted. I jumped at the offer of the cardio rehab program, overseen by cardio nurses and run from a local fitness centre.Following the rehab I have been offered a HeartSmart (HS) program that extends a further 12 weeks and which will be run by the same instructors as the rehab one. Its another NHS funded scheme. If you are unaware of the HS offer I urge you to pursue it.

Its been referenced to you by another poster.

I found the cardio rehab did a lot to boost my confidence and more specifically reduce my blood pressure readings to levels I had 25 years ago!!!

[MMurt]

I had heart surgery last June and I started walking about a month or so later . Hills and inclines really knackered me . I find if I slow down walking up inclines it helps. 7 months later it’s improving little by little. Walk on the level if you can ,you don’t have to walk up hills , main thing is keep exercising.All the best

[Duvetdays15 in reply to MMurt]

Thank you I will continue my walks. Like you say the main thing is I am moving.

[Duvetdays15]

Thank you everyone lots of good advice and the feeling of support from others who have experienced the same.