I’m currently taking a class for my RN license renewal (have to get in 20 hours in the next six weeks). I learned that the most important variable in reducing risk of heart attacks is FITNESS levels. Even people with various risk factors can lower their heart attack risk to that of other healthy individuals if they have a high level of cardiovascular fitness.
Contrary to conventional thinking, it IS possible to be very fit and still overweight. In fact, studies showed far better outcomes for those who were overweight and fit vs. those who were thin and not fit.
I know a lot of us here feel frustrated that we exercise a lot yet are not at our desired weight. At least take some consolation in the fact that staying fit means staying healthy, and can attenuate the negative aspects of weight from the perspective of health, vitality, and longevity.
I was speaking to a female “natural” fitness model ( they are tested for steroids at competitions and look really great vs. all bulked up), and she said that while she admittedly spends a lot of time in the gym, “abs are made in the kitchen.” Meaning that the loss of body fat is accomplished more through diet than exercise. So we have to attend to both rather than expecting exercise to miraculously result in giving us slender, toned bodies.
But at least we know we will have strong, healthy constitutions regardless, if we keep up our fitness levels!
Speaking of heart attacks… I guess when it’s your time, it’s your time, but darn…
51 year old scout troop leader hiking with a scout troop including his two kids, keeled over dead from a heart attack a mile and a half up Crawford Path in the White Mountains on Father’s Day:
I’ve hiked that trail to the AMC Mizpah Hut they were planning to stay at and to Mount Pierce. Pretty steep trail for a geezer like me, but nothing unreasonable for bunch of boy scouts. I’d keel over trying to keep with a bunch of teen boys on those hikes, too.
5 miles in unbearable, almost 80 degree heat. WTH - I do not want to run at 4 am when it is reasonably cool! We are heading into the 90s… so I might have to do that.
Idad, so sad. What a shock for his family, and so tough for his kids who witnessed their dad’s cardiac arrest. I was 51 also and we look back now and realize how lucky I was to have been home, esp. since we had been on trains, hiking in Israel and I had done some sightseeing solo (without a cell phone or contact info) three weeks prior.
Such a sad story. When you hear about something like this, it makes you wonder just how much control you really have over your “destiny” but there could be a health related back story that hasn’t been discussed or even known. While it certainly doesn’t diminish the tragedy and loss for this family, barring some type of nervous system electrical impulse dysfunction brought on by acute conditions, a healthy 51 year old doesn’t suddenly experience a fatal cardiac event. Odds are that there was some type of medical condition at play, whether previously diagnosed or not. The take away for me when I read a story such as this is how important it is, particularly as we get older, to be super diligent about regular cardiac and coronary exams and testing. My maternal grandfather died of a massive heart attack at 65 and my mother had a stroke in her mid 70’s. For years, I routinely have been image stress tested in one form or another on an annual basis, have my lipid panel done annually and periodically have testing like a cardiac cat scan done. Next up on my list is a carotid artery MRI/MRA. I’m lucky to have doctors who understand my concerns and order the testing not withstanding that I am asymptomatic in this world of insurance controlled medical services. But even with access to medical care, you have to be personally diligent and your own advocate. My father, who in his mid 70’s remained very active and fit and saw a cardiologist regularly, over the course of several months lost skin color, was pallid, lost energy and weight. My sister and I finally stepped in and he ended up having an emergency aortic valve replacement. My cardiologist took him on as a patient and after doing an exam and looking at his charts, shook his head in disbelief that the symptoms of the valve issue hadn’t been flagged months earlier before it became a critical emergency.
^^^^
Great post Michael. H had a heart attack in 2008 at 48. He’s worked hard since then to lose weight and increase his exercise levels and we hope that it helps. He also believes in regular doctors appointments now. And medicine to keep his cholesterol levels down.
A lot of people point to Jim Fixx as evidence that physical activity is no guarantee one can avoid a heart attack. And of course, they are right. He was an author of several books on running/jogging and its impact on health. He died at the age of 52 of a heart attack while on a run.
It turns out that Mr. Fixx had a genetic predisposition to coronary artery disease and also had a congenitally enlarged heart, had once been a two pack a day smoker, and had a personal history of obesity. It’s likely his smoking cessation and running obsession added years to his life rather than contributing to his death (his father had died at age 35 of heart disease). As Michael notes above, we now have all kinds of tests available to us to help us calculate our chances of heart disease. Knowledge is power.
I invited Mr. Sabaray on a pup walk last night. I think he thought we were just strolling down to the corner, but they needed exercise, so I suggested walking around our neighborhood, which includes some hills - probably 2 miles, tops. At one point I thought I was going to have to go get the car to bring him home. I am so concerned for his health and I fear if he has a medical crisis it might be life-ending. He doesn’t exercise, eats badly, doesn’t follow up with his doctor, constantly working - I think he’s gained weight since his last two weight loss attempts, so is probably over 300 pounds. I know he has to be the one to want to change but I’m afraid I’ll be spending my old age alone. Vent over.
Ran 6.5 this morning, nice to get out early. I’m taking the day off tomorrow so am trying to decide if I should run, do yoga, or take a TRX class. Weather is poor for Saturday and I don’t want to run Sunday/Monday. Decisions, decisions.
Michael, I could certainly see where a 51 yo who seemed otherwise in good health could have had a serious underlying cardiac condition. Unless there are some red flags (family history, concerning #s in blood work), most docs aren’t going to do a full-blown cardiac eval that might suss out a timebomb waiting to explode.
Heck, I had a normal echo six weeks before my heart attack and a normal EKG ten days prior. Had a 100% block on the LAD (the widowmaker). I’d had jaw pain two months prior which prompted the echo. Otherwise, I was pretty fatigued, which we wrote off as non-stop travel and my usual chemo. It was only afterwards that we put the pieces together.
If anyone in our house appeared to be a likely candidate for a MI, it’s my dear DH (diabetes, mild HBP, severe sleep apnea, very overweight, doesn’t exercise). The neighbors told me later that when the ambulance and rescue crew came to the house, they all assumed it was for DH. I wish I could say he has significantly changed his ways since my event. He will comply with meds and the CPAP, but has not really changed lifestyle choices.
CD, every time you talk about your experience, it sends chills down my spine. What a terrifying story. Sad that your DH is not on board with lifestyle changes.
I am itching to run a real race!!! Since my summer schedule allows some training, I decided what the heck… Need to find a good one around Labor Day. Training in the summer will be a bear, I know, but I think I can solder through… Maybe? :-?
This! These are frightening stories, but, unfortunately, very common. Sabaray- I am so sorry about your husband and his unwillingness to make the necessary changes. I hope if there is a true wake-up call, it will be just that and not something fatal. I can imagine your fear and worry.
I have been released from facedown captivity and am back at work for at least much of the day. I still have only one good eye, and the wavering gas bubble in the other eye is extremely disconcerting. I didn’t drive myself. As soon as the gas bubble goes away (week to 10 days) I can run as much as I want. Running will not damage anything. For now, I am only allowed to walk or do stationery bike- not even elliptical. They don’t want your head bobbing around.
I also got my standup (adjustable) Varidesk (Varidesk.com) here at work and it’s pretty darn sweet! I think everyone should have one.
It really stinks when your loved one doesn’t take care of themselves, no advice here.
3+ mile run today. Jeff Galloway revised his run/walk ratios so I tried his new advice. He thinks that a 30 sec walk is optimal and to cut the run in half. So today I went 1.5 min run/30 sec walk. The good news is that I think it does work, I felt faster and had more energy than usual. The bad news is that it’s a pain in the neck to keep looking at my watch and to start and stop so often. Not sure that I will make a habit of it, but it was fine. If I were to make a habit, I would invest in one of Jeff’s timers.
Stopped at the farmers market and bought local strawberries. Nothing better!
That timer is cool. When I used to run, I’d set a timer for two minutes, then I’d run 2 and walk 2 over and over. I like it that you can set intervals of different times on that one. I might buy that for my biking sessions. Interval training is recommended big time for fat burning and maximizing c/p fitness.
I have the app for my phone but it does not have the 1.5/30 ratio. I’ve looked at the timer and would buy it if I decide to go to this crazy (imho) ratio. Today I used my garmin which meant I was constantly looking at my watch.
I need to buy my H a mount for his garmin on his new bike, I think the timer will be in my Amazon basket
I run using the Galloway method. Hadn’t heard/read about his latest recommendations for interval ratios. I may give it a try next time. I bought an interval timer directly from GymBoss: https://www.gymboss.com. The Classic timer is the same price as the one Galloway sells, but it doesn’t have his name all over it. It works great – I clip it on my waistband and when it vibrates I change activities. I’m sure I’d get messed up if I had to keep looking at a watch.
So sad about the Boy Scout leader. My H was overweight for quite a few years before he made the decision about 3 years ago to change his eating habits. He lost about 40 lbs and looks great. He still doesn’t exercise, though.
Wow - so much interesting discussion today. @deb922 - I have an iphone app called HIIT (I think) that you can set to do a 1:30 / :30. I’ll confirm the name of it later today. It was free.
@sabaray and @countingdown - my DH is the same. He is a teacher, so is on his feet most of the day, but other than that he is sitting at his computer. It’s his eating habits that disturb me most - he hates almost all vegetables & fish & still loves to cook up a big pot of Kraft mac & cheese every weekend (half a stick of butter…). Road trips always mean a chocolate shake or two. He’s overweight but not dramatically so, but does snore very loudly. Avoids doctors like the plague. Sigh - nagging will get me nowhere - it has to be his initiative.
His mom and I did get him to commit to going in for a physical this year, as he is turning 50. We had this discussion the evening prior to the memorial service last weekend for our 29-year old nephew who died of “hypertensive heart disease and obesity” according to the coroner. He did have a congenital defect for which he had surgery at age 4, but did not do the recommended life-long follow-up care. His infant son has inherited the defect & will have at least two surgeries in coming months.
Interesting about Galloway’s new recommendations - I will have to read up. I’m working my way back up & this morning did 2 1/4 miles at a 3 min / 1.5 min ratio. NO HIP PAIN!!! So excited to type that sentence.
now. And medicine to keep his cholesterol levels down.