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Getting fitter Anyone can!!

H

hanadr

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I am, as many of you know, an overweight T2 62 year-old grandmother. I have been diagnosed nearly 6 years following a stroke.
I decided that exercise was to be my way to improve things. as well as Low carb diet and up to 3 x 500mg Metformin per day. I decide for myself
I've dropped gliclazide.
My usual pattern is to do 2 sessions of aquamobility per week, each followed by a gym session. then I do Health Walks in Goring on Thames, where every walk has hills. some of them STEEP!
Today, I did an extra Goring walk. I can now do this, because I have progressed from C standard to B standard, which is3 - 4 miles with possible hills and stiles. in just over the hour. there's only 1 C walk available each week 2 miles on the flat in an hour., but several Bs. I'm usually last into the cafe at the end, but not today! i was in the middle group.
I have also noted that my resting pulse rate is now under 60 and although I puff like a steam engine up hill, It drops back almost immediately. So I'm getting fitter.AND faster 8)
I have found that although I lost weight rapidly when I started this, It's very slow now, but I haven't regained any.
I no longer have to stop to get my breath on the long hills. I keep going to the top and recover on the way down the other side.
If I can get this much benefit from exercise, so can anyone. I cannot jog or run. I only go into the gym with my exercise class, I get too bored on my own.
Anyone wondering about exercise, try it! If I can you can.
I do this without any extra carbs. I'm usually at about 4.5 to 5mmol/l fasting and eat scrambled eggs, or a slice of ham , or a bit of cheese for breakfast. One day, I'll remember to check BG when I finish exercise. I carry a pack of glucotabs, just in case, but the pack is months old and unopened.
 
You're an inspiration to everyone Hana.Not just the diabetes but the way you have fought back from your stroke as well.
 
I too have been doing the Health Walks for about 5 years now and thoroughly enjoy them. Like Hana, I don't get as puffed as I used to but unlike Hana, I do seem to need some extra carbs before a walk. I tried walking on really low carbs but my readings plummeted really low, very quickly. As has been said before, we're all different but walking is certainly something we all could benefit from.
In my Health Walks group, we have all different abilities and you don't feel pressured to stride out faster than you want to. Leaders are positioned at the front, middle and back and are all trained first-aiders. It's just a way of those with a few health issues, being able to enjoying walking, with a bit of company and without feeling too vulnerable on your own.
I cannot recommend local Health Walks groups enough.Get those walking shoes out and enjoy!
 
Never heard of local health group walks...going to have to investigate those.
Well done Hana. I have been walking more every day too and starting to enjoy it. I take my 3 dogs so it could be argued they walk me. Just need to conquer the foul habit of smoking now
 
Well done Hana and in the words of the younger generation "respect", you have earned it.

The cutest hand clapping image I could find.
 

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Hi Hana
well done on fighting back from your stroke! I have been out and about walking a bit! Going to get my self a lab puppy in next months! i am then thinking country walks!
we often go down the beach early hours of the morning when i can't sleep! My partner often runs me down the beach when i can't sleep!
I am trying to get out walking more! I am proud of what you have done Hana that is a achivement in itself! You have done so much! Well done, if i had them i would give you gold star's!
 
Hana you are an inspiration. I am a bit older, with severe arthritis in my knees, but would love to walk, especially with a group, so I will have a look around here in North Norfolk to see if there is a Spring Walk group, (they did have them over the winter)I will do hills one day too!. I know the local pool has free swimming now, so instead of saying I will go, I am going next week, whether I pour out of my swimsuit or not!
Carole
 
hanadr said:
I have also noted that my resting pulse rate is now under 60 and although I puff like a steam engine up hill, It drops back almost immediately.
Click to expand...

Hi handr,

I'm a 65-year-old grandfather and my resting pulse rate is also under 60 - around 50 in fact on average and often in the 40s. I've lost a lot of weight (around 25 kgs and still losing) but I'm still not doing enough exercise.

I checked my 34 year-old daughter's and my 10 and 13 years-old grandchildren the other day and they were all higher than me (their results ranged from 64 to 82).

Do you know what this reading should be in people of our age? Can it get too low?

Keep up the good work!

Best Wishes - John
 


The short answer to your qustion is yes.
It is known as Bradycardia, a very low pulse rate. Take a look at this link where all is explained.
A slow heart rate is sometimes normal and can be a sign of being very fit. Healthy young adults and athletes often have heart rates of less than 60 beats a minute.
Bradycardia is not a normal condition and should be discussed with your GP.

Link:
http://www.webmd.com/heart-disease/tc/b ... e-overview

Hope this helps.
Ken.
 
(written before last post put up but basically I agree with the last poster)
Do you know what this reading should be in people of our age? Can it get too low?
Click to expand...

normal resting heart rate:

Newborn infants: 100 - 160 beats per minute
Children 1 to 10 years: 70 - 120 beats per minute
Children over 10 and adults (including seniors): 60 - 100 beats per minute
Well-trained athletes: 40 - 60 beats per minute



Hi Wally, mine is normally 51 . I am in my late 50s but I also do a fair amount of endurance exercise ie I run very slowly but up to marathon distance. Because of the exercise, diabetes and low heart rate, my doctor sends me for 2 yearly exercise stress tests to make sure that my heart rate is OK.
This wikipedia article explains heart rate and brachycardia.
(some medications can cause it)http://en.wikipedia.org/wiki/Heart_rate
As always see your doctor if you have any worries
 
As a rough rule of thumb for your heart beat, take it at rest, ie before exercise, take it when your at the highest exertions then take it every couple of minutes to see how quick it returns to normal. The quicker it returns to normal the better, in other words the healthier or fitter you are. Its the method the Army uses on fitness tests and is a fair gauge. Expanding on this, if if takes a few minutes to return to your normal then next time try not to exert yourself to too much too quick and build up gradual. Alternatly if you return to normal within a few seconds your not trying hard enough :lol:
 

Hi Ken - Interesting that!

I've never heard it before - I'll keep an eye on things. My heartbeat seems to vary in conjunction with my BP which is quite low these days (around 105/60). Is that what you would expect?

Would you know whether heartbeat be lowered by BP medication - rampiril and bisoprolol?

Best Wishes - John
 
Cameraman said:
Expanding on this, if if takes a few minutes to return to your normal then next time try not to exert yourself to too much too quick and build up gradual. Alternatly if you return to normal within a few seconds your not trying hard enough :lol:
Click to expand...

Hi Cameraman,

What's it mean if - like mine - it never gets above the resting level?

I never tried to get started at all? :roll:

Best Wishes - John
 
hi John.

If you look at Page 2 of the link I posted it shows information about treatment.
Extract here:

How is it treated?
How bradycardia is treated depends on what is causing it. Treatment also depends on the symptoms. If bradycardia does not cause symptoms, it usually is not treated.

If damage to the heart’s electrical system causes your heart to beat too slowly, you will probably need to have a pacemaker. A pacemaker is a device placed under your skin that helps correct the slow heart rate. People older than 65 are most likely to have a type of bradycardia that requires a pacemaker.
If another medical problem, such as hypothyroidism or an electrolyte imbalance, is causing a slow heart rate, treating that problem may cure the bradycardia.
If a medicine is causing your heart to beat too slowly, your doctor may adjust the dose or prescribe a different medicine. If you cannot stop taking that medicine, you may need a pacemaker.
The goal of treatment is to raise your heart rate so your body gets the blood it needs. If severe bradycardia is not treated, it can lead to serious problems. These may include fainting and injuries from fainting, as well as seizures or even death.

It is something you need to discuss with your GP as it can be serious, though not always. I am not a GP so can only advise you.

Ken.
 
Hi Wally,
I take bisoprolol (a beta blocker) and a slower heart beat is something that happens with this drug. One of it's other uses is for anxiety so it stands to reason that the calming effect it produces alters a rapid heart beat. If you are concerned that yours is too low then back to the G.P.

Catherine.
 

Thanks Ken,

I'll make certain that my GP covers that when I go for my next medications review due shortly. It's some time since I saw him and all my numbers have dropped quite dramatically due to my diet change and weight loss (25 Kgs over the last eight months).

Certainly, I have no symptoms and I'm not aware of any problem. I think it's likely being affected by my medication coupled with my weight loss.

Could come out of the mediaction review with no need for tablets!!!!! However, that's hoping for too much.

Best Wishes - John
 
Hope all as you say John.
Let us know how you get on. I know from experience many medicines can have some very weird effects.
Fingers crossed.

All the Best.
Ken
 
For a long time my heart rate was wedged between 60 - 80 bpm, exertion would make it beat harder (fit to burst out of my chest) but not speed up properly.

"Are you on beta blockers? Oh no" said the GP checking my meds.

I suspect this was a function of autonomic neuropathy as tight BG control and a cocktail of Alpha Lipoic Acid and Evening Primrose Oil seems to have sorted it, after several years (the peripheral neuropathy improved much quicker)

Yes walking is good, my mother still does what she can at 93. I like to go further and faster.

As an endurance athlete Mark Sissons has some good ideas on exercise which seem to fit my physiology, high level cardio type stuff wrecks my BG (in either direction depending) so is best kept to short bursts, but slow constant stuff like walking works well, I use a high protein load and moderate fat at breakfast and high fat moderate protein during the day, both with minimal carbs, which provides fuel without BG spikes or drops such as used to happen.

In fact when I finish this coffee I shall probably take mother out for a walk in a flower-filled nature reserve. If I can find her lead . . .

http://www.marksdailyapple.com/what-is- ... blueprint/
 
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