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.

Grateful Challenge 2016

Note: This post contains affiliate links. I will receive compensation for books you purchase through these links. 

Personal Gratitude

For the fourth consecutive year, Gini Dietrich and Spin Sucks have hosted the Grateful Challenge. While the base model is “try to write down everything you’re grateful for and get to 99 items in ten minutes” (as I did in 2014 and 2015), Gini’s 2016 version deviated a bit from that plan and so will mine (I mean, come ON, has 2016 complied with “predictable” in any way whatsoever?). While it will be utterly impossible for me to top Gini’s #10, gratitude is not a competition and I am grateful for the opportunity to reflect on (and share) the places, people, values, and experiences that made the year unique.

Note, the only way this list resembles the “write down as many things as you can in 10 minutes” model in any way is the fact that they are not in any particular order. These are the fifteen items that came to mind, in the order they popped into my head.

My Impromptu Trip to NYC in June

I knew that my friend Mary Jane, with whom I did the 2015 New York City Half Marathon for Team in Training, planned to do the NYC 10K Mini in June 2016, but never planned to join. I had my sights set on doing a Disney race with her in early January 2017.

Less than a week before the 10K Mini, I learned that she would not be doing the Disney race in 2017 because she would be undergoing a stem cell transplant related to her Multiple Myeloma iin Fall 2016. Five days before the 10K race, when we were messaging each other, she said, “come do the 10K. You have a place to stay.” Long story short, I bought a plane ticket, finished up all my work for Weaving Influence, registered for the race,and …….. became an unofficial part of Mary Jane’s team at the New York Mini on June 11.

Any day in NYC is a happy day for me. So grateful that my family made the sacrifice financially for me to fly to NYC on virtually zero notice, that Mary Jane and her family welcomed me with open arms, and that I had an unexpected four days in my happy place. It truly did make me happy. So happy.

Personal Gratitude

Mary Jane, Me, Mary Miner (we all worked together at Fordham University)

Our Michigan Trip in July

My husband, Wayne, had a class reunion in Grand Rapids, Michigan, in July. He and my son drove to Michigan, with stops along the way at places like the Corvette Factory in Bowling Green, Kentucky, Chicago, and Upstate Michigan. I got my father-in-law settled in respite care at an assisted living facility for eight days and flew up to meet them for part of the trip.

I *love* traveling and enjoyed this opportunity to reconnect with family and friends in Michigan, to be part of the class reunion, to take in a Tigers game, and to visit Greenfield Village in Detroit.

As grateful as I am for the travel, having my father-in-law completely dealt with by someone else for eight days was also BIG. I swear as much as I loved the travel, I loved having 24 hours in the house to myself and being able to get all the carpets cleaned before I picked him up. 

Personal Gratitude

At a Tigers Game on 7/17/16.

Journey to Mars NASA Social

On August 17 and 18, I participated in a NASA Social in New Orleans and Mississippi. The social was all about the Journey to Mars. This was my third NASA Social and my first to take place at a space center besides Kennedy Space Center. I loved learning about a new (to me) space center and who doesn’t love an opportunity to go to New Orleans?

So many things about this trip were highlights. The learning about NASA was excellent (including seeing a test firing of one of the engines that will be part of powering the journey to Mars), the food was fantastic, and the opportunity to reunite with my best friend from childhood was such a treat for my heart!

Personal Gratitude

Soooo grateful to spend time with Paula!

Personal Gratitude

At the Aerojet Rocketdyne Facility with one of the engines to be used to propel the Journey to Mars.

Personal Gratitude

Jonathan had never had beignets before (!) so we had to remedy that.

I’m grateful for New Orleans, a city that has overcome so much, for the friends and food there, and for the fact that NASA and its contractors put really big components together there so I had an opportunity to go!!

Harry Was Wrong

Maybe if I was a guy writing this …. I wouldn’t write this. But I believe Harry was wrong when he told Sally men can’t be friends with women because they only have one thing on their mind. It takes respect and discipline to be friends when life could have taken two people other places, but who better to have as a friend than someone who had chosen to respect your choices and still share generously in the journey of life?

Personal Gratitude

My friend and I shared a day visiting my childhood home and elementary school in January.

I’m grateful for another year of a friendship that proves Harry wrong. 

Family, Together

It seemed like time flew between my niece Jessica’s announcement that she and Eric were engaged and the day we were scurrying around, with two men in the house trying to figure out tuxedo pieces, and Tenley and me doing hair and makeup as we prepared to step into long dresses (while getting my father-in-law into a suit). But November 12, 2016 dawned sunny and perfect, and although I can’t say “perfect” often describes the ins and outs that are part of being a family, for a few moments in that day, we were reminded that more often than not we continue to make an effort to be perfectly united.

Personal Gratitude

I am grateful for Wayne (husband), Tenley, and Wayne (son) (and Wayne (father-in-law)).

Flexible Work

Because someone has to be home with my father-in-law, I am grateful that I have flexible work which contributes to the family bottom line. It’s not just the fact that it’s flexible work, though, it’s the fact that Weaving Influence has core values (of which flexibility is one) and strives to live those values daily.

Personal Gratitude

With Whitney Heins, Becky Robinson, Jennifer Kahnweiler, Christy Kirk, and Kylah Frazier, Weaving Influence Team Members and Supporter. July 2016

I am grateful to be able to work and provide care for my father-in-law simultaneously.

Girl Scout Cookies, Friendship, and Advocacy (Not in that Order)

I have been involved with Shot at Life since 2013, and in addition to the rewarding work of advocacy on behalf of children around the world who are vulnerable to vaccine-preventable diseases, I have made the most wonderful friends.

I also may or may not have been part of a scheme to hide girl scout cookies behind a dumpster at the US Capitol when security would not allow us to bring them in. I won’t say more, but just know there are girl scout cookies being consumed in the picture below and this picture was taken AFTER the Capitol Contraband Cookie Caper.

Personal Gratitude

I am grateful to know smart, caring women (and men) who are doing their part to make the world a better place. I am, of course, grateful for Thin Mints but I figure that goes without saying!

Stumbling Blocks on Fitness Road

Wow, was I ever optimistic way back in 2015 when I thought I could keep running, albeit more slowly, as long as I took my beta blockers before I ran. Without looking it up, I can’t tell you what day I stopped running (for now) but having to be taken back to the finish line of a recent 5K by a golf cart instead of my own two feet was a decision point for me.

Personal Gratitude

At the Stop the Violence 5K, BEFORE the race. Turns out Harper (the dog) and I each had our own struggles that day.

Still, I am grateful for the running community, that medical science (hopefully) will continue to find new answers to challenges like mine, and for the young man I run (walk) for, Gareth, who motivates me to keep moving.  

Reading

I love reading and have enjoyed some fantastic books this year. It would take an entire blog post to discuss favorites but I’ll chose two. A book I enjoyed on paper was The Wright Brothers by David McCullough. I was motivated to pick it up because I was at the Detroit Airport, needed something to read, and had just seen the Wright Brothers home and shop when I had visited Deerfield Village.

On audio, it’s so difficult to choose. I need to give a shout out to Year of Yes by Shonda Rhimes. Of all the books I have read this year, it’s among the top five at motivating and encouraging me.

Personal Gratitude

I am grateful for reading, for its power to unlock my imagination and ignite my spirit. 

My Parents

My parents have gotten the short end of the gratitude stick from me many times over the decades, but they have responded with grace and generosity. I am beyond appreciative.

I don’t have a picture of the three of us together from this year to share, but I am grateful.

Blogging

Oh blogging, how has it been seven years already? I pulled up a post from 2009 today and flinched a little bit seeing the long unbroken paragraphs, the image I may have pulled off of Google images (that I replaced!), the lack of a meta description, and other signs that I really didn’t know what I was doing back then (not that I know now!). But blogging has given me such a fertile outlet, has connected me to so many incredible people, and has provided opportunities to earn additional income. Thanks, blogging.

I am grateful for blogging, and especially grateful to everyone who reads my blog, comments on it, and shares.

Toastmasters

It has been a fun year at Toastmasters, and I am happy to have closed it out with an opportunity to compete in the District Evaluation Contest and the District Humorous Speech Contest. Coming in 2nd in the evaluation contest was a welcome surprise. Not placing in the humorous speech contest was a humbling experience that inspired me to keep on trying. Now life needs to hand me something hilarious to discuss! (I should probably be careful what I ask for).

Personal Gratitude

I am grateful for the opportunity to learn about speaking, evaluating, and running meetings from Toastmasters.

Eldercare

Eldercare is not easy. I imagine when the perspective is reversed, being the elder isn’t a walk in the park either. I have no rosy “this situation is teaching me lessons I need” kind of takeaway here (although I do believe that is true). But dad is our patriarch on the Kiger side and I am glad to be able to do my part.

I am grateful that despite the many challenges, we have so far figured out a way to care for dad at home and (hopefully) provide him a place where he knows he is cared for.

Interacting With the Most Incredible People

So many people come to mind who are on my “grateful list” for this year. Many of them ended up in my life through blogging, advocacy, or both. I have to conduct phone calls wherever I can since the main tv in our house is usually on VERY LOUD TENNIS, and I will not soon forget sitting on the floor of my bedroom. a couple of sheets of paper in my hand, talking to Mark S. King for our collaboration on a CDC-related blog about encouraging people to get tested for HIV.

It’s too long of a story for this blog, but I believe it is possible that Representative Gwen Graham would go to Costco with me, as we discussed when we met about Shot at Life. I may have been in an office in Washington, D.C., but it felt very much like I was on a front porch in North Florida. She has a gift.

Personal Gratitude

Visiting Rep. Gwen Graham in Washington, DC

Be open to meeting new people and hearing their stories; you will be grateful for what you learn.

Silence

I know ….. silence? I think often of the silent retreat I did in March. It was only six hours but those six hours were probably my longest unplugged period in a while. It was a different experience, one which made me question whether or not I really want to do a multi-day silent retreat somewhere (I do…), but it was a reminder that it’s easy to give in to the world’s distractions and lose touch with the places, people, values, and experiences that really matter.

Personal Gratitude

For the highlights of 2016 I’ve mentioned here, and for the ability to gather more moments in the year to come, I am grateful. 

thoughtful-thursdays4

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