I do not know if stress helped to clog my arteries, but stress probably caused me to be to busy, not eat the right foods and not exercise on a regular schedule. One of my bad habits (I guess it depends on your definition of bad) was to be a very busy person! As I pointed out in yesterdays blog, getting back to my "normal" routine may not be very wise for me, although I really only have 2-3 months of that routine.
For the past 30 some years I have kept a very busy schedule, with teaching & coaching at the "heart" of my time management. When I started in education I was coaching 2 sports, football & track, while teaching. And, I am also an earlier riser - ask my wife Sue. So a normal day would be:
5:30 AM - wake up, shower, & get to school
6:30 AM - get to school about an hour before the kids to get my work done - grading tests, preparing lessons, and any other paperwork.
6:30 AM - 3:00 PM at school
3:00 PM - 6:30 PM - coaching. In the early years I was running & working out with the kids. In my twenties, I would run up front & lead the athletes. In my thirties, I would run in the middle and keep an eye on the front & back of the pack. And in my forties, I would run in the back to make sure no one would get lost! And in my fifties, well you know, I would tell the kids where to run.
6:30 - 11:00 - this changed through the years - meetings at church, at school, midget sports, helping with midget sports, taking courses for my masters, and many other activities.
Even in the summer I was busy (the public does not always see this part of teachers) To supplement my income I spent many years painting homes & rentals (and falling off ladders). Taking summer courses, helping with the boys and their midget sports (many a weekend at the ball field for baseball tournaments), and even a little time for vacations!
So, staying maybe too busy, and not focusing on my own health, may have something to do with my clogged arteries. My first blood test, when I was about 48-50, showed my cholesterol at 300! Not good. With meds, exercise, and diet, I controlled the cholesterol over the last ten years, but how much of my arteries were clogged in the days of McDonals 1/4 ponders, pizza with extra cheese, and Tastycakes for breakfast?
So, for the next 30 years, one of my goals will be to "smell the roses"! That means saying NO to things that will continue bad habits - eating & exercise. Dedicate time each day to exercise & diet control!
Great Stress Website:
American Institute for Stress
Tuesday, March 22, 2011
Monday, March 21, 2011
14 Weeks After Open Heart Bypass Surgery
Fourteen weeks after surgery I am at the point where sometimes I forget I had the surgery! That is good & bad. Here are a few of the issues at this time in recovery.
Physical Issues
I am increasing my lifting at cardiac rehab. In the use of free weights, I have progressed to using dumbbells for side stretch, curls, bent rowing, and other exercises. Wall pushups(I can hardly wait to try a regular push up!), squats, leg extensions & leg curls are also part of the routine. So, we are increasing weights and making progress. All my incisions - leg, arm, chest are healing well & the only discomfort I feel is in my chest incision. I still have some numbness & soreness about inch on either side of the incision. I also feel some discomfort when I try to sleep on my side. When I roll over, the area around the incision is sore.
The cardiac rehab with the machines is progressing. I can do more time on each machine, but I feel the PVC's at around 95-105. I push through the PVC's and try to keep my heart rate below 110, so I do not have any runs & scare the nurses. Walking outside I go for 15-20 minutes and the only issue is with hills, again I feel a "flutter" sensation in my heart & when I do I back off the pace.
Medicines
I seem to be OK with the meds I am taking & have no noticeable side affects. Here is my current list:
Heart Meds:
1 - 81 mg aspirin daily
1 - 40 mg tablet of lipitor daily
1 - 5 mg tablet of Amlodipine daily
1 - 75 mg tablet of Plavix daily
1 - 50 mg tablet of Metoprolol daily
Other Meds
1 - 20 mg tablet of Aciphex
1 - 10 mg tablet of Singulair
Diet
I am behaving myself - I think! Although my weight is still around 185 (my goal is 170). I am avoiding trans fats & cholesterol. The only time I have had red meat (usually once per week) I have the lean hamburger. Eating oatmeal every morning & apples & bananas. Sometimes I will have cereal - usually Cheerioes! If I have a sandwich for lunch it is turkey or tuna on wheat bread. I eat fish about twice a week & salads when we go out to eat. As a snack I have tried Angel Food cake with fruit. No chocolate, candy bars, or ice cream! (This is brutal!) I probably will try cutting back on portions in the next few weeks. Also, have given up caffeine!
Stress
This is something I will research more. One of my problems before the operation I'm sure was schedule & too many activities. I have cut back, but starting back to work & other obligations may push me a bit till retirement.
Work - usually wake up at 5:30 AM and to work by 6:30 AM & work to 3 PM.
Coaching - coach tarck and field from 3 - 6 PM
Church - President of Council & meetings 2-3 times a month
Family - boys & helping - Jared & moving & help with logistics of the Army life. And Josh, with his busy life with working & his music.
Home - maintaining the home - yard work, painting, repair, remodeling, etc. And taking care of our two grand dogs - Otis & Lyla!
Retirement - getting ready for retirement & the financial concerns of retirement.
So, one of my main focuses the next two-three months will be stress management! I retire in June & will attempt to be aware of my recovery & how it relates to not trying to do too much!
Physical Issues
I am increasing my lifting at cardiac rehab. In the use of free weights, I have progressed to using dumbbells for side stretch, curls, bent rowing, and other exercises. Wall pushups(I can hardly wait to try a regular push up!), squats, leg extensions & leg curls are also part of the routine. So, we are increasing weights and making progress. All my incisions - leg, arm, chest are healing well & the only discomfort I feel is in my chest incision. I still have some numbness & soreness about inch on either side of the incision. I also feel some discomfort when I try to sleep on my side. When I roll over, the area around the incision is sore.
The cardiac rehab with the machines is progressing. I can do more time on each machine, but I feel the PVC's at around 95-105. I push through the PVC's and try to keep my heart rate below 110, so I do not have any runs & scare the nurses. Walking outside I go for 15-20 minutes and the only issue is with hills, again I feel a "flutter" sensation in my heart & when I do I back off the pace.
Medicines
I seem to be OK with the meds I am taking & have no noticeable side affects. Here is my current list:
Heart Meds:
1 - 81 mg aspirin daily
1 - 40 mg tablet of lipitor daily
1 - 5 mg tablet of Amlodipine daily
1 - 75 mg tablet of Plavix daily
1 - 50 mg tablet of Metoprolol daily
Other Meds
1 - 20 mg tablet of Aciphex
1 - 10 mg tablet of Singulair
Diet
I am behaving myself - I think! Although my weight is still around 185 (my goal is 170). I am avoiding trans fats & cholesterol. The only time I have had red meat (usually once per week) I have the lean hamburger. Eating oatmeal every morning & apples & bananas. Sometimes I will have cereal - usually Cheerioes! If I have a sandwich for lunch it is turkey or tuna on wheat bread. I eat fish about twice a week & salads when we go out to eat. As a snack I have tried Angel Food cake with fruit. No chocolate, candy bars, or ice cream! (This is brutal!) I probably will try cutting back on portions in the next few weeks. Also, have given up caffeine!
Stress
This is something I will research more. One of my problems before the operation I'm sure was schedule & too many activities. I have cut back, but starting back to work & other obligations may push me a bit till retirement.
Work - usually wake up at 5:30 AM and to work by 6:30 AM & work to 3 PM.
Coaching - coach tarck and field from 3 - 6 PM
Church - President of Council & meetings 2-3 times a month
Family - boys & helping - Jared & moving & help with logistics of the Army life. And Josh, with his busy life with working & his music.
Home - maintaining the home - yard work, painting, repair, remodeling, etc. And taking care of our two grand dogs - Otis & Lyla!
Retirement - getting ready for retirement & the financial concerns of retirement.
So, one of my main focuses the next two-three months will be stress management! I retire in June & will attempt to be aware of my recovery & how it relates to not trying to do too much!
Sunday, March 20, 2011
Target Heart Rates
What is your target heart rate for your age? Here is a Heart Rate Calculator at the Mayo Clinic.
According to this calculator, for my age of 57, I should be at 114-139.
This is a brief synopsis from the Mayor Clinic:
For vigorous exercise, aim for a target heart rate of 70 to 85 percent of your maximum heart rate (MHR). Your MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity.
These numbers are estimates that provide an average value. Many people have a higher or lower MHR, sometimes by as much as 15 to 20 beats per minute. Disagreement exists on how to most accurately estimate your MHR and what percentage range to target.
If you're looking for more than an estimate, consider discussing your target range with an exercise physiologist or personal trainer.
Note: Several types of medications can lower your maximum heart rate and, therefore, lower your target heart rate zone. Beta blockers, most anti-arrhythmic medications, some calcium blockers and digoxin are among the most common. In some people, H-2 blockers prescribed for acid reflux also reduce maximum heart rate. If you're taking any of these medications, ask your doctor if you need to use a lower target heart rate.
Notice the last paragraph in red! I am on beta blockers & medicine for acid reflux - Aciphex. Therefore, should I be pushing my heart rate to the suggested 114-139 range suggested in the calculation for my age? My PVC's are occurring at the 105-110 range. Should I be there in exercise? Another question for my nurses & doctors!!!
Today's readings were 113/75 for Blood Pressure and 65 for resting heart rate.
According to this calculator, for my age of 57, I should be at 114-139.
This is a brief synopsis from the Mayor Clinic:
For vigorous exercise, aim for a target heart rate of 70 to 85 percent of your maximum heart rate (MHR). Your MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity.
These numbers are estimates that provide an average value. Many people have a higher or lower MHR, sometimes by as much as 15 to 20 beats per minute. Disagreement exists on how to most accurately estimate your MHR and what percentage range to target.
If you're looking for more than an estimate, consider discussing your target range with an exercise physiologist or personal trainer.
Note: Several types of medications can lower your maximum heart rate and, therefore, lower your target heart rate zone. Beta blockers, most anti-arrhythmic medications, some calcium blockers and digoxin are among the most common. In some people, H-2 blockers prescribed for acid reflux also reduce maximum heart rate. If you're taking any of these medications, ask your doctor if you need to use a lower target heart rate.
Notice the last paragraph in red! I am on beta blockers & medicine for acid reflux - Aciphex. Therefore, should I be pushing my heart rate to the suggested 114-139 range suggested in the calculation for my age? My PVC's are occurring at the 105-110 range. Should I be there in exercise? Another question for my nurses & doctors!!!
Today's readings were 113/75 for Blood Pressure and 65 for resting heart rate.
Friday, March 18, 2011
Exercise Machines
Cardiac Rehab has allowed me to experience many different types of cardiac equipment. Here are the machines that I have uses and a link to some of the equipment if you click on the piece of equipment.
The Treadmill
This is usually how I begin my workouts. This piece of equipment is a great way to warm up and get the heart rate up. I usually do not have my PVC issues on this machine. I think one of the reasons is you do not use your upper body in this workout & also, I haven't pushed my heart rate on this machine - I usually get to 95-100 heart rate.
Bikes
I have used a few types of exercise bikes. There are two main types - bikes with upper body workouts and others that do not work the upper body. The upper body bikes get my heart rate to the 105-110 range & produce the PVC's! Just as the treadmills, the bikes can be programed for hill workouts, random hills, and other selections.
Rowers
These machines are one of my favorites! There is something about rowing a boat that is relaxing! Again, you get the cardio, upper & lower body workout. This may be the first machine I would buy for the house & row my way to Jamaica!
Ellipticals
This is one machine that I have not used in cardiac rehab, mainly because I think it could cause more PVC issues. But, before I am finished with cardiac rehab, I will definitely try it out!
Steppers
This is one workout machine that is not in the cardiac rehab gym. This must be like snow shoveling - NO NO! Just kidding, I think they just do not have one, but will ask next week at rehab!
Cardiac Rehab also has a small weight lifting section, dumb bells for upper body, two leg machines (extensions & leg curls), and the giant balls!
The Treadmill
This is usually how I begin my workouts. This piece of equipment is a great way to warm up and get the heart rate up. I usually do not have my PVC issues on this machine. I think one of the reasons is you do not use your upper body in this workout & also, I haven't pushed my heart rate on this machine - I usually get to 95-100 heart rate.
Bikes
I have used a few types of exercise bikes. There are two main types - bikes with upper body workouts and others that do not work the upper body. The upper body bikes get my heart rate to the 105-110 range & produce the PVC's! Just as the treadmills, the bikes can be programed for hill workouts, random hills, and other selections.
Rowers
These machines are one of my favorites! There is something about rowing a boat that is relaxing! Again, you get the cardio, upper & lower body workout. This may be the first machine I would buy for the house & row my way to Jamaica!
Ellipticals
This is one machine that I have not used in cardiac rehab, mainly because I think it could cause more PVC issues. But, before I am finished with cardiac rehab, I will definitely try it out!
Steppers
This is one workout machine that is not in the cardiac rehab gym. This must be like snow shoveling - NO NO! Just kidding, I think they just do not have one, but will ask next week at rehab!
Cardiac Rehab also has a small weight lifting section, dumb bells for upper body, two leg machines (extensions & leg curls), and the giant balls!
Thursday, March 17, 2011
Making up Days for Cardiac Rehab!
Over the past 2 1/2 months I have been "kicked out" of rehab twice because of my PVC's. The first time was 3 weeks & the second time about three weeks. So, what I am trying to do is pick up extra days of rehab to try to get to the 36 sessions total. Today, I hit session number 20. I am trying to get as many as possible before I start back to work at the end of the month. Because of school & coaching it will be difficult to schedule rehab sessions.
Today I had several exercises that indicated a return of PVC's. I again seem to have the PVC's when I get the heart rate to 105-110. I did not have a run, but had several one time events & some bigeminy. One of the nurses suggested I watch my breathing. I may be stopping my breathing patterns when my heart rate rises. Friday I will try to focus on breathing & getting plenty of oxygen into my lungs!
Found this interesting article concerning PVC's -
Today I had several exercises that indicated a return of PVC's. I again seem to have the PVC's when I get the heart rate to 105-110. I did not have a run, but had several one time events & some bigeminy. One of the nurses suggested I watch my breathing. I may be stopping my breathing patterns when my heart rate rises. Friday I will try to focus on breathing & getting plenty of oxygen into my lungs!
Found this interesting article concerning PVC's -
How to treat your heart palpitations a.k.a PVC's
Wednesday, March 16, 2011
Cardiac Rehab Report
Today I reported back to the cardiac rehab nurses about my cardiologist appointment. The communication between rehab & the Heart Group doctors has be very good. We discussed the medications, the blood tests, and expectations for future doctor visits.
On the down side, I had a few PVC's today at rehab. On Monday my heart rate was up around 105 and I seemed to be fine. But today, at a heart rate of 100-105 I was having more PVC's and some bigeminy(an extra beat every other heart beat). Do not know why, but this is the frustrating part of PVC's. The good news is I did not have any runs of 3-4 in a row. I guess I just have to accept the possibility of good & bad days for the next for months. And the other factor, anxiety, not letting myself get upset when I see a couple extra beats on the heart monitor.
I will be trying to get a few more rehab days before I start back to work. The nurses are trying to schedule a couple extra Tuesday & Thursday sessions. The goal is still 36 sessions before I graduate! Today was #19.
On the down side, I had a few PVC's today at rehab. On Monday my heart rate was up around 105 and I seemed to be fine. But today, at a heart rate of 100-105 I was having more PVC's and some bigeminy(an extra beat every other heart beat). Do not know why, but this is the frustrating part of PVC's. The good news is I did not have any runs of 3-4 in a row. I guess I just have to accept the possibility of good & bad days for the next for months. And the other factor, anxiety, not letting myself get upset when I see a couple extra beats on the heart monitor.
I will be trying to get a few more rehab days before I start back to work. The nurses are trying to schedule a couple extra Tuesday & Thursday sessions. The goal is still 36 sessions before I graduate! Today was #19.
Tuesday, March 15, 2011
Three Month After Surgery Check-up
Today was my three month after surgery checkup! Dr. Marwaha impressed me right away when he told me the history of my journey! From back in November with my first cardiologist Dr. Smith, my electrical cardiologist Dr. Worley, and all my heart caths & stress tests! He was easy to talk to and was very positive about my future. The heart medication will be as follows:
Lipitor - 40 mg - continue as usual
Metoprolol - 50 mg - contine what Dr. Worley recommended
Plavix - - 75 mg - continue as usual
Amlodipine - 5 mg - Thought I would stop, but must continue because my second heart cath, that showed that my one bypass had a spasm.
Aspirin - 81 mg - continue as usual
Nitroglycerin - new one - only take in an emergency - if I am working out or feel that tightness in my chest like I had before surgery. Should keep this with me all the time!
So, the PVC's seem to be getting better & my next doctor visit will be in June! I will start my 19th session of cardiac rehab & try to continue to keep my heart rate this week around 95-110. Next week I may take it up a notch! Dr. Marwaha also will want me to wear a 24 hour heart monitor in June to check me out & have another blood test in June!
Lipitor - 40 mg - continue as usual
Metoprolol - 50 mg - contine what Dr. Worley recommended
Plavix - - 75 mg - continue as usual
Amlodipine - 5 mg - Thought I would stop, but must continue because my second heart cath, that showed that my one bypass had a spasm.
Aspirin - 81 mg - continue as usual
Nitroglycerin - new one - only take in an emergency - if I am working out or feel that tightness in my chest like I had before surgery. Should keep this with me all the time!
So, the PVC's seem to be getting better & my next doctor visit will be in June! I will start my 19th session of cardiac rehab & try to continue to keep my heart rate this week around 95-110. Next week I may take it up a notch! Dr. Marwaha also will want me to wear a 24 hour heart monitor in June to check me out & have another blood test in June!
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