My Love Hate Relationship With Exercise
Allison had a loving boyfriend, a new job and her whole life ahead of her when she was diagnosed with cardiac sarcoidosis, a rare inflammatory disease that causes granular clumps of cells similar to scar tissue to form and can severely affect heart function. Four years later, she has a pacemaker/defibrillator in her chest, a wedding to plan with said boyfriend/fiancée, several job promotions behind her, and her whole
life ahead of her.
With April 6th being National Walking Day, I thought it was appropriate to focus this post on
my love hate relationship with exercise. Does anyone really like to exercise? The idea of having to spend my precious time to purposefully sweat never really appealed to me. I would go through phases (which I think everyone does) where I would go to the gym or follow the latest workout routine and then I would take a break and fall off the wagon. A few weeks, or months, later I would start a new work out only to have the same thing happen. I didn’t really give much thought to working out, my main goal was always to look good in a bikini. I mean, after all I was a young girl (still am! [:)] ) and my thought process was a little different back then. To be honest, I didn’t think much about the health benefits, I was more concerned with getting rid of my love handles or the layer of fat over my abs! After I got sick, all of that changed.
When I was first diagnosed with cardiac sarcoidosis and had my pacemaker/defibrillator implanted, I was in the hospital for two weeks. During those two weeks, I was on bed rest for about 9 days. I lost over 10lbs, most of it in my muscles. When I was finally allowed to walk again, it was like my legs didn’t know what to do. Small walks around my hospital room would wear me out for hours. I have never felt so weak in my entire life. I really hated that feeling. I remember my muscles were so out of shape that I couldn’t even open my chapstick.
When I left the hospital, my muscles were still very weak. It took me a long time to build my strength up again. I did a lot of walking. I remember telling myself that I never want to get to this point again. It was in no way my fault, I couldn’t help that I was on bed rest and I lost so much of my strength. But I kept thinking, if I can be strong instead of weak every day- why wouldn’t I?
So my cardiologist started me on a slow walking program. Each day she wanted me to walk for 5 minutes. The following week, 6 minutes. The week after that, 7 minutes. All the way until I could comfortably get up to 20 minutes. I thought it was going to be a piece of cake. Boy, was I wrong. I had to stay at 5 minutes for the first few weeks because I was still getting so out of breath. I would get frustrated with myself and just not do it some days. Other days, I was just too tired by the time I got home from work that I would give myself a break and start fresh the next day.
Fast forward a few months and I finally got up to 20 minutes. Some days I was even doing more than 20 minutes. I started to notice such a change in my body. Not only were my legs getting stronger, but my entire body felt stronger. I was also getting more energy after my walks. Instead of coming home and sitting on the couch, I would do my walks and then I would have energy to do other things around the apartment. My heart was also improving- big win! I was feeling less palpitations and I was having continuously positive results with my echo’s. All of these little improvements I was noticing overtime gave me the motivation to keep going. I liked the way that I was feeling. It was also nice to be focusing on a goal of getting healthy. I knew that if I felt good, I would have the confidence to look good- so no need to focus on that bikini anymore!
Over the last four years since I started this exercise routine of walking, I have slowly incorporated other exercises into my work out. Now that I am getting stronger every day, it gives me the energy to try new things.
The best investment I made in a health product is my Fitbit. It really makes me mindful of how many steps I am taking each day. If I notice that I am only at 2000 steps by the afternoon, I will make sure to take a few extra walks a
I also started doing yoga and I can’t say enough good things about yoga. For Christmas, I received a beginners DVD with two workout routines. Each workout is only 30 minutes, but it is the perfect amount of time for a good strength and balance routine. I like that I feel like I am getting a great workout without getting my heart rate up too high. It is also very calming and relaxing. Some days a good stretch is all I need to get myself feeling back to normal after not feeling well. I try to do one of my routines at least once a week.
Besides the walking and yoga, I have incorporated a resistance band into my work outs. After I get off the treadmill, I normally spend about 10-15 minutes doing a few exercises with the resistance band to build up my muscle strength even further. I focus on one muscle group at a time. I will do legs on one day and then arms the next day. I try to do the resistance band 2-3 times per week. Since starting the resistance band, I have definitely noticed improved muscle tone and improved strength. I don’t have as much trouble carrying the wash basket up and down the steps anymore!
My most recent exercise that I just added to my routine is planks to strengthen my core. I couldn’t do planks when I first had my pacemaker/defibrillator implanted because there was a chance that I could pull a wire out of place from putting pressure on my chest. The thought of that alone scared me out of doing planks for close to 4 years…. Maybe I took it to the extreme, but I didn’t want to take any chances! When I did my first plank, I could only hold it for about 3 seconds. I am now up to 15 seconds (with a lot of shaking and sweating). I try to increase by 1 second every time I plank. My goal is to get up to 30 seconds by the summer.
These exercises may seem minor, but to me they are a huge improvement to where I was 4 years ago. I am certainly not perfect with my routine. There are still days when I get home from work and I am just way too tired to exercise. I listen to my body and will let myself rest. I will try to make up for the lost workout on the weekend by taking extra walks and getting more steps in. I also try to incorporate other types of exercise when I can. I can’t wait for the summer because I love to swim. I will try to swim a few laps and tread water whenever I get into the pool. In the fall, I like to participate in our local West Chester Heart Walk and the Philadelphia Heart Walk. I’m getting my steps in while walking for a go
life ahead of her.
With April 6th being National Walking Day, I thought it was appropriate to focus this post on
my love hate relationship with exercise. Does anyone really like to exercise? The idea of having to spend my precious time to purposefully sweat never really appealed to me. I would go through phases (which I think everyone does) where I would go to the gym or follow the latest workout routine and then I would take a break and fall off the wagon. A few weeks, or months, later I would start a new work out only to have the same thing happen. I didn’t really give much thought to working out, my main goal was always to look good in a bikini. I mean, after all I was a young girl (still am! [:)] ) and my thought process was a little different back then. To be honest, I didn’t think much about the health benefits, I was more concerned with getting rid of my love handles or the layer of fat over my abs! After I got sick, all of that changed.When I was first diagnosed with cardiac sarcoidosis and had my pacemaker/defibrillator implanted, I was in the hospital for two weeks. During those two weeks, I was on bed rest for about 9 days. I lost over 10lbs, most of it in my muscles. When I was finally allowed to walk again, it was like my legs didn’t know what to do. Small walks around my hospital room would wear me out for hours. I have never felt so weak in my entire life. I really hated that feeling. I remember my muscles were so out of shape that I couldn’t even open my chapstick.
When I left the hospital, my muscles were still very weak. It took me a long time to build my strength up again. I did a lot of walking. I remember telling myself that I never want to get to this point again. It was in no way my fault, I couldn’t help that I was on bed rest and I lost so much of my strength. But I kept thinking, if I can be strong instead of weak every day- why wouldn’t I?
So my cardiologist started me on a slow walking program. Each day she wanted me to walk for 5 minutes. The following week, 6 minutes. The week after that, 7 minutes. All the way until I could comfortably get up to 20 minutes. I thought it was going to be a piece of cake. Boy, was I wrong. I had to stay at 5 minutes for the first few weeks because I was still getting so out of breath. I would get frustrated with myself and just not do it some days. Other days, I was just too tired by the time I got home from work that I would give myself a break and start fresh the next day.
Fast forward a few months and I finally got up to 20 minutes. Some days I was even doing more than 20 minutes. I started to notice such a change in my body. Not only were my legs getting stronger, but my entire body felt stronger. I was also getting more energy after my walks. Instead of coming home and sitting on the couch, I would do my walks and then I would have energy to do other things around the apartment. My heart was also improving- big win! I was feeling less palpitations and I was having continuously positive results with my echo’s. All of these little improvements I was noticing overtime gave me the motivation to keep going. I liked the way that I was feeling. It was also nice to be focusing on a goal of getting healthy. I knew that if I felt good, I would have the confidence to look good- so no need to focus on that bikini anymore!
Over the last four years since I started this exercise routine of walking, I have slowly incorporated other exercises into my work out. Now that I am getting stronger every day, it gives me the energy to try new things.The best investment I made in a health product is my Fitbit. It really makes me mindful of how many steps I am taking each day. If I notice that I am only at 2000 steps by the afternoon, I will make sure to take a few extra walks a
t work to get in more steps. I rarely hit the 10,000 steps a day, but that is OK with me. My goal right now is 6 000-7000 steps a day. For me, that is more achievable. My fitbit almost feels like a game. I want to hit my step goal, so I am always thinking of creative ways to get in more steps. I will park further away at stores, sometimes I will take an extra lap around the building to go to the bathroom, I will climb steps, etc…
I also started doing yoga and I can’t say enough good things about yoga. For Christmas, I received a beginners DVD with two workout routines. Each workout is only 30 minutes, but it is the perfect amount of time for a good strength and balance routine. I like that I feel like I am getting a great workout without getting my heart rate up too high. It is also very calming and relaxing. Some days a good stretch is all I need to get myself feeling back to normal after not feeling well. I try to do one of my routines at least once a week.
Besides the walking and yoga, I have incorporated a resistance band into my work outs. After I get off the treadmill, I normally spend about 10-15 minutes doing a few exercises with the resistance band to build up my muscle strength even further. I focus on one muscle group at a time. I will do legs on one day and then arms the next day. I try to do the resistance band 2-3 times per week. Since starting the resistance band, I have definitely noticed improved muscle tone and improved strength. I don’t have as much trouble carrying the wash basket up and down the steps anymore!
My most recent exercise that I just added to my routine is planks to strengthen my core. I couldn’t do planks when I first had my pacemaker/defibrillator implanted because there was a chance that I could pull a wire out of place from putting pressure on my chest. The thought of that alone scared me out of doing planks for close to 4 years…. Maybe I took it to the extreme, but I didn’t want to take any chances! When I did my first plank, I could only hold it for about 3 seconds. I am now up to 15 seconds (with a lot of shaking and sweating). I try to increase by 1 second every time I plank. My goal is to get up to 30 seconds by the summer.
These exercises may seem minor, but to me they are a huge improvement to where I was 4 years ago. I am certainly not perfect with my routine. There are still days when I get home from work and I am just way too tired to exercise. I listen to my body and will let myself rest. I will try to make up for the lost workout on the weekend by taking extra walks and getting more steps in. I also try to incorporate other types of exercise when I can. I can’t wait for the summer because I love to swim. I will try to swim a few laps and tread water whenever I get into the pool. In the fall, I like to participate in our local West Chester Heart Walk and the Philadelphia Heart Walk. I’m getting my steps in while walking for a go
od cause!
The most important thing I’ve learned from sticking to an exercise program is to do it for all of the right reasons, and to make sure that I set achievable goals for myself. My health is my top priority and that is my motivation to keep exercising.
To read more of Allison's blog,
The most important thing I’ve learned from sticking to an exercise program is to do it for all of the right reasons, and to make sure that I set achievable goals for myself. My health is my top priority and that is my motivation to keep exercising.
To read more of Allison's blog,
