4 Ways to Exercise Again After a Health Setback

Exercise again after a health setback

I was never a fast runner, but I have always been competitive with myself. I approached every finish line at a sprint, hoping to shave a few seconds off my time.

That was true until October 2, 2016. That day, I rolled into the finish area of a 5K as the passenger in a golf cart, because I was experiencing worrisome enough heart rate issues to compel me to ask the organizers to take me off the course a  little over a mile in. Of a race I was simply walking.

Although I did some half-hearted workouts after that, went to a few yoga classes, and took some walks, that day is when I gave up and stopped working out.

The Sweat Thearapy workout at Happy Motoring on June 2 will turn out to be the day that jump started everything again. Here are four game-changers that are going to be part of this new transition back to the old fit ways.

Exercise again after a health setback

Overcoming the Fear

When I had a follow-up with my electrophysiologist’s PA recently for a routine check related to my exercise-induced tachycardia, this is how the conversation went (also, it’s how the routine check four months earlier with the doctor went):

Her: Any problems?

Me: No

Her: Have you been exercising, which would have to happen for you to know if there are problems?

Me: Well, no.

Her: You won’t know if you don’t exercise.

BUSTED

It may be the electrical activity in my heart that is the “problem,” but it turns out my head is where the biggest irregularities are.

I hated having to get picked up at that 5K. I’ve hated working out at my usual place that does so many partner drills because I push myself too hard, afraid I’m going to let my partner down. It is difficult to trust that the medication will keep everything in check.

I became afraid to work out and got stuck.

Making Adjustments

If you are returning to a workout habit after a setback and/or extended break, get comfortable with doing things differently.

I wasn’t sure how the June 2 workout would be structured, but I went into it prepared to do what worked for me even if it didn’t fit with what the majority was doing. (The workout was advertised as “all levels” and it lived up to that billing, but you never know. Some “all levels” workouts end up being intimidating and too strenuous for a beginner or returning participant.)

Here are some ways to adjust a workout. (And a good instructor will offer proposed modifications to accommodate various levels.)

  • Reduce intensity (turn a jumping jack into a step jack or one of these variations, for example)
  • Keep moving, but slow down. If an activity is too difficult and there’s not a variation that feels right, don’t do it. March in place if possible. Walk for a few minutes. Listen to your body’s warning signs
  • Be clear about what you need. I mentioned that partner drills are one of my bugaboos. Imagine my emotions when the instructor announced — you guessed it! — partner drills. Turns out she had incorporated them in a way that wasn’t threatening. Each partner was taking a turn at a station, but the activity didn’t depend on partner A finishing something before partner B could start. It worked for me but I was prepared to say “I am not going to be able to keep up with a partner; I’ll take a walk and meet you all after this section is done”
  • Cut it short. If the planned workout is too long for you, it’s okay to stop early (make sure to cool down, though, and hydrate well)

Creating a Plan

One of the awards given at the weekly Weight Watchers meetings I attend is the 4-week award.

Each week, our leader asks this question of the group before presenting the 4-week awards: “Why is the 4-week period important?”

Answer: Because that’s what it takes to establish a habit. (Note: that is the Weight Watchers theory …. opinions vary. I agree with Charles DuHigg that the habit of eating chocolate can be ingrained much faster than other habits, let’s say regular exercise, making progress on a book or saving money.)

I’m saying a workout eight days ago was the start of a habit, yet I haven’t lifted a weight or walked a mile since then. There’s a small caveat because I had my implantable loop recorder replaced a few days ago and have activity restrictions for the next week.

But I’m here to tell you, readers, regular fitness is going to become a thing for me again as soon as these activity restrictions are lifted.

Remembering How Good it Feels

Working out has physical benefits, of course, but it just feels fantastic!

The sun (if you’re outside), the sweat, the collective energy of being with other positive people, being in touch with your body, being away from a screen. All of it.

Everything about working out (despite its difficulty) adds up to walking away feeling good.

Bonuses

One of the best parts of my workout that day was meeting a fellow Twitter friend for the first time. Thanks, Harry/@hdoug11 for recognizing me and saying hello. Ironically, I had just been involved in a thread that morning about how so many of us in the Tallahassee Twitter community have never met in person. This was a great start to making in-person connections with Twitter friends who make social media fun and as wonderful as the workout.

Exercise again after a health setback

Okay, great hair (me – not him) is NOT a workout benefit!

And heck, the $4 mimosas provided tasty hydration and *may* be one of the features of this workout situation that got me out the door!

Exercise again after a health setback

Details About Sweat Therapy’s Workouts at Happy Motoring

My kick in the pants to get out of my funk happened because Sweat Therapy is offering free summer workouts each Saturday in June at a venue I had been curious about anyway, Happy Motoring. Visit this Facebook page for more information on the workouts.

Are you struggling with being “stuck” in a workout funk or standstill? Let me know in the comments (or message me) and let’s talk about how you, too, can have a ball working out after a health setback.

*Note: Please check with your physician to clear your exercise plan before starting.

Wife of one, Mom of two, Friend of many.

A Late Cleanup

Personal Organization

Three years ago, I came home from my last day of work at Healthy Kids and placed a box of assorted “office stuff” in our dining room (which we don’t use for dining). There it sat. For three yearsEvery time I walked by it, I used a few brain (and heart) cells thinking “I really should deal with that box.”

As this picture shows, the box fell apart. It accumulated items that had never graced my office (like the “triathlon” license plate holder). I don’t know what was keeping me from dealing with it. Maybe some deep-seated processing I still needed to do about leaving Healthy Kids after almost 20 years. Maybe something less complicated, like laziness.

Time for a Small Win

I am currently reading the book The Power of Habit: Why We Do What We Do by Charles Duhigg. This book is full of many incredible takeaways but I’ll save most of those for a different time. For now, I will point out the author’s emphasis on the power of a “small win” to make a “big difference.”

The power of “small wins” lies in the fact that they create momentum for behavioral changes that evolve into bigger wins over time.

Walking past that falling-apart box was a downer every time. A non-productive downer that did nothing to contribute to the fact that I need to physically clean my environment in order to have more emotional breathing space.

Walking past my sock drawer is the opposite feeling from the “old office memorabilia box.” Ever since my friend Fred Davenport challenged me to blog about my sock drawer (really, he did!) and I cleaned it out as a result, it has been pristine. I take care of it because I feel accountable to my friend (not that I expect him to drop by and inspect my sock drawer).

I guess the difference with the “office box” is the fact that now my accountability is just to myself.

What Was Getting In The Way?

The box and its sad neglected state signify at least three things to me.

No Place to Work

I think one factor keeping me from dealing with the “office box” is that I don’t have anywhere to go (as far as a workspace) despite the fact that I am working around 30 hours a week on my two awesome freelance jobs. The family pictures, the treasured glass “bluebird of happiness” Tenley gave me in kindergarten, the crystal clock that had been a wedding gift and became my office time piece — there is no place for them right now.

When I first started working from home while caregiving, I would move my laptop and other work-related materials into Tenley’s room in order to have a facsimile of a “workspace.” Over time, though, it just became easier to work from the dining room table.

I know our virtual world is making it possible to work from almost anywhere, but I miss the structure of sentimental “things” around me. 

Unresolved Relationships

What do unresolved relationships have to do with cleaning out a box? You would think absolutely nothing, but certain items in the “office box” remind me that loops did not get closed. The framed print of our corporate values like “family focus” and “transparency” reminds me that I never got feedback from the people I had supervised once I received a lateral transfer and was no longer their supervisor.

On the flip side, time has done its work in some ways. One bridge I really felt I had burned turned out to be not so much burned as in need of reinforcement.

I am first and foremost a people person and somehow leaving the items in that box undisturbed kept me from having to accept, again, that there are parts of my Healthy Kids experience that simply have to go in the “it is what it is” category. 

Clutter is Overwhelming and Paralyzing

You know, I don’t know the solution to the fact that I allow clutter to accumulate yet would feel so much freer if I would just deal with it. I recently went to a new place for personal services (think: nails, hair, massages – don’t really want to single anyone out). While I wasn’t unhappy with the individual’s work, I was turned off by the general disorganization at their workspace.

My entire house (except for my sock drawer and the space where the office box used to sit) is a generally disorganized workspace. If I don’t like it when I’m a customer, how does the disorder around me impact my spirit and ability to achieve my goals?

Back to Those Small Wins

I’m not sure what exactly prompted me to clean up the “office box.” Okay, I’ll admit I was running low on blog topics and needed something to talk about.

But I thought about how I feel every time I use that utterly orderly sock drawer.

And how outer order will (may?) bring inner calm.

And I found myself one small win.

Three years late, and admittedly small, but still a win.

Personal Organization

Personal Organization

This post was inspired by the Mama’s Losin’ It writing prompt: Write a blog post inspired by the word: late.

Personal Organization

Wife of one, Mom of two, Friend of many.