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.

2017 Goals: Announcements and Moves

I still believe that, to paraphrase Brian Tracy, “Only 3% of people have written goals and the other 97% work for them.” While I am not dying to have lots of people working for me, I think the principle applies to success in general. We are more likely to succeed when we document our goals (and seek accountability).

Somewhere along the way, I stopped writing my goals down. Six years ago apparently. SIX. YEARS. AGO. My last “here are my goals” post was in 2011.

Now it is 2017, and a couple of catalysts are calling me out of the goal-less quagmire:

My friend Laura Petrolino wrote this post that outlines the four reasons we fail to reach our goals (hey! I’m 4 for 4!).

My friend (and Laura’s boss) Gini shared a motivational recording with the PR Dream Team that gave me a kick in the butt.

My personal aspirations the last three years have become increasingly hemmed in by my father-in-law’s caregiving needs. As his time with us is finite, I am going to wake up in the not-too-distant future and ……be free of the obligations/excuses/responsibilities that come with caregiving.

It’s long past time to write down some goals

Number One: Improve my Spanish

The “become fluent in Spanish” goal began long, long ago when our family was stationed in Puerto Rico. As a kindergartner, I took Spanish. The seed was planted.

Even though I took Spanish in high school, and minored in Spanish in college, I am nowhere near fluent. I joined a bilingual Toastmasters club to improve. Although the club is great, and my speakings skills improved significantly, it wasn’t the best choice to improve my Spanish specifically (we were allowed to give speeches in English and frankly I defaulted to that 90% of the time — it takes a long time to put together a speech in Spanish.)

The plan: I’m going to do Berlitz’s online self-paced program, partially because I can get an initial assessment that will give me some type of objective bar for improvement. I’m still going to seek some local (and less costly) option for conversation practice.

Number Two: Improve my nutrition

I am heavier than I have ever been. Heavier than during either pregnancy. I haven’t made peace with my inability to run due to multifocal atrial tachycardia but it’s time for the excuses to stop. Maybe the issue is I have been running to the refrigerator instead of around the block!

I’ve tried to explain emotional/stress eating to a couple of significant people in my life, and a not uncommon response is “just stop eating.” I wish it were that easy!

The plan: For now, I’m starting with a very small, but hopefully beneficial step. I’m increasing the amount of fruit I eat per day. This involves (gasp!) buying healthy food in advance at the grocery store. Publix, here I come.

Number Three: Reinvigorate my exercise routine

Numbers two and three are closely related, Exercise should probably precede nutrition, but they are connected.  Running is out for now and I can finally say that without crying, But the list of things that are not out is much longer than I have been willing to acknowledge: walking (duh), yoga, indoor cycling, most boot camp/rowing activities as long as I take my beta blocker in advance and swallow my pride when I have to sit out a running drill.

The plan: For now, walk a mile every day.

Goal Setting

Goals in the Wings

If you are reading this, I would love your involvement in keeping me accountable for the three above! Hablo español conmigo, eat healthy things with me, or let’s go for a walk.

But the three-goal trio is not all. Here are two other goals.

More Learning!

I am always up for more learning. Always. But to be specific. I am considering getting a Pharmacy Tech certificate so there is something flexible and easily accessible I can do once Dad passes away.

Secondly, I love my freelance work for Smartbrief and want to position myself to do similar/more responsible work with them or another similar organization. I mean, I managed to break up with the Oxford comma (painfully) so why not keep drinking the AP Style koolaid?

Book

Ironically, my freelance job at Weaving Influence revolves around helping authors expand their digital presence. I love helping authors promote their books, but in the back of my head, always is a little writerly voice asking, “when are you going to be promoting your own work?”

I have kind of evolved from considering writing about Camp Gordon Johnson to writing about caregiving, with an emphasis on the ironic humor of the whole caregiving situation but a healthy dose of useful advice too.

What now?

I scrolled through Pinterest (What? You go elsewhere for inspiration?!) and this quote from The.Success.Club struck me:

Goal Setting

Let’s call this blog the “announcements part.”

Now it’s time for the moves.

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