I sent this email to my family and friends:
I had my yearly check-up yesterday and got to visit with my doctor for quite a while. He’s a runner. Self-admitted running addict. He’s about my age! (I'm 64 this October) He runs every day. Every single day.
He had plantar fasciitis, went to a podiatrist who told him he had to stop running for 4 – 6 weeks. He said Sure. The podiatrist looked at him and said “You aren’t going to stop running, are you?” No, he didn’t stop. He said after about 2 YEARS, the pain just went away. So you can see he’s definitely addicted, lol.
He’s 6’ and weighs 165. Works at it hard and finds it hard to stick with 2000 cal. Per day, but does it. He said he practices portion control and counts every calorie. Still has 1 scoop of Bluebell ice cream every night, measured carefully. (He says Doctors are people too, meaning not perfect, lol.)
The point of all this about my doctor is he’s dedicated to being healthy and to exercise and weight control. He told me to watch this video:
By then, he knew what I was trying to do to stay healthy, was really interested in my swimming and my recumbent bike. His best friend had a hip replacement and goes on long bike rides for exercise because the bike is good for hip problems.
This video is 9 minutes long, NOT boring, very well presented, with tons of info in a short time. You know most of it already because you already believe in exercise. The interesting part is, to improve your heart health, do 20 min. of exercise 5 days a week. To really, really improve your heart health a lot, do 30 min. of exercise 5 days a week. If you do more than 30 min. a day, 5 days a week, you begin to lose health benefits. Breaking the 30 min into 3 ten minute sessions, works just as well. Which helps me a lot because if I go too long at it, it bothers my hip.
Also, he told me that if I can sit still for a few minutes and get my blood pressure down to a good reading, I’m ok. If you really have BP problems, you can’t get it down, no matter how still you sit.
If I sit down, and take a long, slow, deep breath IN and a long, slow, deep breath of equal length/time OUT, 5 times, my BP is about 117/80. If I just plop down and take my BP it is sometimes in the high 130’s. Try the breathing for yourself. Then you also do that breathing during the day, whenever you think about it and have a minute to spare. Eventually it becomes a reflex that keeps you from elevating your BP during stressful conversations, lol. (Mothers, husbands, kids, nosey neighbors...)
If I take the right supplements for vascular health, CoQ10, etc., and get to the point of that crucial 30 mins of exercise every day, my BP won’t spike so high when I move around. So that is my new prescription.
I know you already exercise. The interesting part here is lots more is not always better. And on days when you don’t have time to even go to the bathroom, you can get 10 minutes in here and there.
In the video it states research with a group of people who needed a stint in their heart. Half the group got the stint. Half the group followed the exercise prescription. At the end of a year, the exercise group had FEWER heart issues/events than the group that got the stint. What a deal!
Striving for excellent health and to be BETTER THAN BEFORE!