Of the last 685 days (since my heart attack), I’ve worked out on 627 days, beginning the second week of April – those early months were light. I worked out exclusively under supervision by the Cardiac team at the University of Missouri Hospital. After 12 weeks of observed/monitored exercise, I was cleared for doing it on my own.
By September 2016 I tried to do a heavier workout every other day. In January of 2017 I began to do those workouts daily. I am up to 359 days (including today) of “full” work outs – 45 to 60 minutes of elevated heart rate and an average of 4.6 miles of walking/running. Maybe that doesn’t seem like much. Even to me it doesn’t seem like a lot… but when you factor in my medications and how they change my energy and recovery, as well as the time it takes to get to and from the gym, shower, coordinate schedules with my wife and kids and teaching… yeah, it’s a major commitment.
In the past when I was more of an athlete and worked out consistently (before we started a family), my endurance and strength were much higher than they are now. But I’ve always been prone to overuse injuries – both rotator cuffs have problems from those years in my late 20s/early 30s when I lifted weights. Now I work on weight machines for only a small portion of my workout and try to keep impact to a minimum. I generally cycle through squats at 80% of my body weight (I press between 180 and 210 lbs), pectoral presses at 120, 100, and 80 lbs, curls at 100, 90, and 80 lbs, abdominal crunches at 150, and tricep presses at 150 and 130 lbs. The most important part of this work out is the squat portion, since my hips, knees, and ankles are pretty weak and painful. I’ve definitely grown in strength, endurance, and bodily comfort over the last year. I feel better than I have in 5 or 6 years.
Most of my workout time is spent walking, running, biking, or using an elliptical (I cycle through the different exercises over a few days). I also do some rowing and stair stepping from time to time.
So what’s the point of sharing this? I don’t have any big triumphs. I’m not reaching my ideal weight. I’m not prepping for a marathon. I’d be one of the first to be cut down in the Zombie Apocalypse. I still struggle with eating right (though we are mostly vegetarian in our daily diet as a family). I still love beer and carbs. I’m not sure that all of this effort is really helping me physically. But I do feel my awareness of my self and my experiences of living are more present in my mind these days. I do think it makes a difference for my heart health. Beyond all of this, though, the time spent working out is time for reflection and thinking about what interests me. It’s personal time. It’s mental health time.
Now if I could only manage to sleep more…