How can I increase my daily steps ?

[bringmesmiles]

I have severe MH issues - I’m terrified of developing heart disease . My uncle has an inherited heart condition (ARVD) with an ICD , both grandparents have coronary heart disease , grandfather has numerous complications from it , other uncle has had a TIA and mother has high blood pressure . I’ve had ectopic heartbeats for years . I’m only 28 .

I’ve had numerous ECGs, a scan, a treadmill test and cardiology said they were satisfied that at the moment I’m not showing any signs of cardiomyopathy but probably need screened again in a couple of years .

I got myself so worried I stopped exercising as when I did I got palpitations . So seemed logical to sit on the sofa and do nothing in case they started again . Restricted everything from walking to socialising , shopping to the point my world was very small and existing solely in my house for about 5 months .

I’m now realising I’m making myself physically ill via inactivity . I’m very overweight and that’s making me feel dreadful .

I’ve started on GP’s advice trying to walk again . A bad day seems to be as low as 700 steps per day . A good day is about 2000-4000 . Twice since April I’ve managed 8000ish steps . My average daily steps this month is 2068 .

I’m terrified of pushing myself any further though , and still find myself dreading going out to the point of tears . Can’t bear to do more strenuous stuff like climbing hills, swimming etc as I’m scared if I do I’ll die at worst , at best land up seriously ill too .

I’m at a loss of knowing what to do or who to ask . GP just shrugs and says , nothing she can do . Cardiology saw me a year ago or so and said happy to discharge back then , as all tests were normal . I don’t think I trust either of them and perhaps that’s the problem .

Would appreciate any advice at all , even if it’s just that I’m being lazy and need to get off my arse !!

I'm so sorry that your GP isn't being more supportive. Is there another you could see at the practice?

In the meantime, I think you know that more exercise would be good for you. But don't be daunted. Increase gradually so that it hardly seems as though you're doing more.

Can you do an extra walk around the block tomorrow?

Doing some walking will really benefit your health. Read some articles on how walking is good for your health to help you rationalise it.

Can you go with someone to start you off? I often meet friends for a walk.
Choose nice green areas as being in nature is really good for mental health.
Start slow and try to build up over a period of time. You’re in control of your speed so you don’t have to rush it.
You could also listen to podcasts or audiobooks if you need to focus on something else.

I have ridiculous levels of health anxiety so I do understand your fear. However, if you're told it's safe to exercise, it sounds like inactivity might be more dangerous for you than building up your fitness. The symptoms of being unfit could also add to your anxiety, I suspect (as can the symptoms of anxiety). Hope you can find a way through this. And maybe a more sympathetic GP.

Organised walking group- you'll do more chatting and not realise you've done them.
Walking with friends
Planned distance to a specific location like one end of park to the other or walk to the library (or whatever) If there is a purpose you'll be more focused on just getting there and not the number of steps. You could build this up so start with somewhere quite near. Can you fit a bit extra into your daily life somewhere. Park at the far end of the supermarket carpark for example.

Have you tried the NHS Active 10 app?

Encourages you to do 10 minute brisk walks

www.nhs.uk/oneyou/active10/home

Split it into bits. If I walk 8,000 steps in a single go I’m knackered by the end. If I do eight twelve minute walks spread throughout the day (which is more) then I don’t notice it at all. Do you work? Could you volunteer? Could you set yourself a recreational goal? (As a Londoner I’d visit every Wren church) Or take up Pokemon Go/Harry Potter: Wizards Unite on your phone.

Small targets - so walk to post box to post a letter or walk to local corner shop for something rather than waiting to do it as part of big shop. Walk round block. Next time walk twice round block or go one street further. Do you have friend or family you can arrange to meet to eg walk round local park?

If you do get out, park further away or get off bus one stop early. Tbh, when I’ve had a lazy day, I sometimes walk round room whilst watching TV to get my steps up. Hoovering increases steps. Instead of eg leaving something to take upstairs or to another room when you’re going anyway, do it immediately.

Hopefully as you do more you will enjoy it more and realise that your body can take it and indeed feels better. But if you do it gradually you can just push yourself further each time.

Consider downloading a GPS based mobile phone game such as Harry Potter Wizards Unite, Ingress or Pokemon Go.

I would only download one of them, whichever you like the look of best.

They are a fun way to increase your step count, as there are in game incentives/bonuses for getting more steps.

I find they get me out the house more than before I started playing them.

You can do this!

Mini trampoline!

I’m absolutely terrible at leaving the house (got horrible depression and chronic fatigue).

So I set my alarm for ten minutes and have a gentle boingy plod on the trampoline instead of going for a walk.

Good for balance, gentle on your joints.

Get one that has a handle, or have it next to a wall so you can put your hands out and steady yourself if necessary.

Look on a map as get a bus to a particular point then walk back home!

Build up distance until you can walk reasonable far and then have a look at joining The Ramblers.

www.ramblers.org.uk/

I've been having a very difficult year and although I wouldn't say I'm clinically depressed, I can't remember the last time I slept well. I also tend to spend too much time at home, with my Fitbit nudging me to "take a stroll". So I pace the length of our house, sometimes even setting the egg timer for 10 minutes, which really helps get me moving and easing my conscience!

So I’ve been trying pretty hard over the last few days ... Saturday was pretty crap , I only managed 1800 steps over two or three walks but my mum wasn’t feeling great that day anyway (I’m living with her jsht now) so there wasn’t much chance of going out .

Yesterday however we went out for a 2 mile walk - 5000 steps ish - and then out for a meal in the evening in town, that was lovely for a change . I’ve not been out in the evening or even for lunch for probably a year . My feet are feeling it this morning but not as bad as I expected at all .

Mum has gone off for a walk just now by herself (she prefers that I think sometimes) and I’m going to catch up on hoovering ... then probably try a walk together this afternoon, doesn’t half to be as long as yesterday but still a walk would be good .

I’ve got the GP tomorrow , so at least a little bit of good news to report to her and hopefully she can offer some advice as well on managing anxiety better , maybe . Doubtful she will do much but worth trying again .

If it helps OP, you could look at the GP's apparent disinterest as a sign that she's not worried that becoming more active will harm your health at all. Not that I condone her attitude, but it might be a better way to frame it in your mind :)

Good luck!

PS if you're going out walking on your own at all, try listening to some podcasts!

You need some help with your anxiety.

Do you work? Won’t work for every workplace, but I often use the further away toilets to get a few more steps in!

Well done. Every step counts do don’t put yourself down using words like ‘only’.

If your feet ache you can pick up an inexpensive foot massager from eBay/Amazon or Argos etc.

I have one and it is brilliant.

Or even a spare washing up bowl with warm water and bath salts.

This is a bit much possibly, but you could do litter picking while you walk? If I've had a crap day I feel so much better if I've had a walk and tidied up the street a bit. Litter pickers are around £15.

Sounds like you have made a good start. Even little things like parking at the far end of a car park, or getting off the bus a stop earlier, can make a massive difference.

Exercise and mental health are so interlinked so hopefully if you can get into a good routine it will help with that side of things too

Any chance that you could get a dog, OP? They are an excellent way of forcing you to leave the house several times a day - or join the Borrow My Doggy group, where you walk someone else's dog, if owning a dog would be too much for you.

The thing about dogs versus walking without - a dog MUST go out whatever the weather and will stare at you most aggrievedly if you don't immediately jump up and put the lead on. Walking in the summer is fine and easy, but you need the motivation to go out all year round in whatever weather, in order to maintain the fitness you acquire!

I'd also second getting a dog. Or if not possible offering to walk friends/family/neighbours dogs. I have illnesses which make it difficult at times to get exercise. We got a puppy & I've gone from struggling to get 5k steps a day to getting almost 15k & he's a puppy so can't even go that far yet. The rest is made up with day to day stuff. If you're in a position to get your own dog, they'll also help immensely with your MH

Before the dog, I bought a treadmill which also helped. Would find box sets & watch on the iPad while walking.

Good luck

Our local rspca welcomes volunteer walkers.

Time a walk for 20 minutes a day. As you get fitter you'll get further. Then you can up the time. Like a mini couch to 5k.

Get some good headphones and listen to music as you walk or pokemon go.

I do all sorts of daft things to get my steps up. Even having a quick dance to some upbeat music. Taking items upstairs one at a time.
Good luck

Also look up The Cinnamon Trust which finds dog walkers for elderly etc