Exercise – Don't let it scare you!
Posted in: Kathy's Blog on January 27, 2010 at 2:24 pm tagged: Tags: exercise
This is my first blog.
Mid December I got on the treadmill and couldn’t even stay on for 10 minutes. I half heartedly got on through the holidays, but I really started pushing January 16th.
When I was selected to participate in the Go Red For Women Makeover, I was elated!!! I need to be accountable to someone.
I met with Vonda, the exercise physiologist, and was not surprised when she told me that I am only at half the capacity I should be for exercise. She measured it in METZ, all I know is I sucked!!! I measured 5 pts out of 9 for an average person. I was sure she’d tell me I need to spend 3 hours a day in the gym and work on 12 different machines to get started.
Well quite the contrary. She went back to the KISS (Keep It Simple Stupid) concept and said JUST get your cardio exercise. I immediately said, “I CAN do this!” I have a pedometer to count my steps every day and started slowly on the treadmill.
I shot this video on January 24th. In just a week I was able to get up to 45 minutes. In two weeks I have now tackled a full hour and am walking over 3 miles in an hour with a 10% incline.
I also went to see Dr’s Stein and Johnson, my Cardiology team. I learned so much. I recently was tested for sleep apnea. I have a severe case and am now using a CPAP machine. They told me that without taking simple steps to change my health habits, I could have been at a much higher risk for heart problems. The apnea deprives your heart from oxygen. Mine was severe enough it would eventually have done damage to the right side of the heart. My high blood pressure damages the left side of the heart. So it was a “no brainer” that a few lifestyle changes WILL make a huge difference on my heart.
Next I met with Gail, the Nutritionist. Again, I was anticipating a very restrictive, structured “diet”. Gail made it all so simple. She showed me a plate. Half of the plate at any meal should consist of vegetables, one fourth should be protein and one fourth should be carbohydrates. WOW, you could have blown me over. How simple. She recommended a calorie intake limit for me to help me lose weight. To get my LDL cholesterol down I should try to stay between 15 and 20 grams of saturated fats a day.
I came out of these appointments invigorated. These are simple changes I can make and improve my heart health. My daughters, Courtney and Alyssa, have already started making different choices in snacks. Alyssa has basketball now and gets her exercise there. Courtney has been working out on the treadmill with me every day. My son, Ryan, who has added the freshman 20 lbs. plus, has also started eating a bit different and exercising.
I hope you will be able to jump on board with just a couple changes that can significantly improve your heart health too. 1 in 3 women die of heart disease. The African-American and Latino women the numbers are even greater for heart disease.
I am not a health nut and have not really ever liked exercise. That said, know that you’re not alone trying to get motivated and started with a new lifestyle. I hope that we can encourage each other. My hurdles will show you how much we are alike.
So be brave, do this for YOU. You’re a woman and most of all, YOU DESERVE IT!!! Let’s do it together!
Kathy
