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 run on the spot when I need to up steps. Can stop whenever want as still at home!
Don't know if your heart problems would show up on an ECG but DH's cardiologist advised him to get a KardiaMobile by Alivecor. It connects to a phone so could take an ECG if he had symptoms which could then be emailed to cardiologist. 24hr ECGs were not picking up issues as intermittent. Might be worth looking at and discussing with your medical team if it would make you less anxious.

Try putting some music on and listening with headphones as you walk. Start with a goal like 5k steps per day and gradually increase. Being outside is great for feeling better too.

A random thing I do is pace round the kitchen / downstairs while the kettle is boiling and the tea is brewing. It gets another couple of hundred in. You could even go up & down the stairs if you wanted!

Hi OP. How did it go at the docs today?

It sounds like you need help for your health anxiety... your heart has been given the all clear (and lots of perfectly healthy people get ectopic beats and palpitations sometimes.. I do and my heart is fine)

Sitting around not moving and gaining weight is going to do far more damage to your body and mental health so moving really will help on all counts. Start small.. add 200 steps a day if more scares you, but do move.

I think you also need to see another gp, one who is sympathetic to your mental health and will help you with your anxiety over this..and perhaps consider anti anxiety medication.

Honestly...my two daughters (27 and 25 so near your age) both have Ehlers Danlos Syndrome and both have heart issues due to this..one is on meds to keep her heart rate stable, and both have ectopic beats and palpitations... but they are a doctor and a nurse, both on their feet all day. The doctor occasionally faints (less often now with her meds) but they both lead perfectly normal lives considering!

Please start moving, it will not harm you and it will help!

GP has said she wants me to stay on mirtazapine , which I’ve been taking since May , and I’ve got to see a psychiatrist as well in September , see what he thinks/can do to help , if he can at all .

I managed a further 4000 steps today which is pretty good for me, shyed out of going for a further walk tonight but will go tomorrow . There’s also a walking group starting in the village soon too so that’s another reason to get going .

I think I do definitely need more help with the anxiety , I am utterly terrified of it all . Anywhere that there’s one of those AEDs on the wall I just can’t stay as it triggers everything off . So that includes train stations , bus stations , shopping centres ... I get into a blind panic that I’m going to collapse . Then in the evenings when I can’t sleep I sit and google extensively about heart problems . The first time I had a really horrible panic attack was at university in 2009, they had one of them on the wall , and after that day I haven’t ever really gotten over it at all , I wish I could .

On the plus side GP checked my weight and I’ve lost a stone in the last four weeks , she thinks even just walking more in the last few days will have helped enormously .

That's such a positive post! Fantastic about the increased steps and the weight loss. And great that you've got an appointment for sept - I hope it gives you some valuable help in tackling your anxiety.

You've come a huge way. Carry on taking one day at a time and make sure you keep up to date with the walking group. It'll be lovely to spend an hour or two with friendly faces every week!

I hope the mirtazapine kicks in soon.

4000? That is amazing! WELL DONE!

Have you thought about Cognitive Behaviour Therapy? I've always been a bit anti therapy (for no good reason) but my youngest son (22) has autism, high anxiety and developed OCD and became terrified of going out. We found, by sheer luck, a fantastic therapist who was able to work with DS2 and decreased his anxiety and got him able to go out and about. He's been with her over 2 years now and we just see her monthly for a 'top up'. (He's also on meds)

A good therapist, combined with meds, could make a HUGE difference and enable you to get past the mental block and panic.

But for today... just well done you... that's huge!

Well done, OP! 4000 - 5000 steps is excellent. Just thought I'd check to see how you're doing and am so glad that things are looking up.

My doctor recommended I get as much daylight as possible, as well as exercise, to improve my anxiety and chronic insomnia. So I force myself, especially on bad days, to go out. Even for a little while. It's helping. If I manage 4000 steps, I give myself a mental pat on the back.

On BBC iPlayer there is a programme (I think) called the Truth about Exercise with Michael Mosley.

They talk about how 10,000 steps is an arbitrary number that was picked at one olympics and it’s not based on anything. They were arguing that 3 x 10 minute brisk walks were far more beneficial. I think it’s also more achievable.

My mum had a heart attack in her mid 60s.

She is now 80.

She has kept herself fit ever since her heart attack. She began by joining a cardiac exercise class - I wonder if they would let you join one given your anxiety and history? She found this very reassuring as she was able to see how much the trained leaders expected people to do at various stages of recovery and she felt confident in how far she could push herself. She then joined another exercise class and a dance class, and got a small dog.

I really believe she is healthier than she would have been had she not had that heart attack, because she knows how important it is to keep active.

Update ... I’m managing about 2500-3000 most days , 4000-5000 on a good day . Not easy but keeping it going . I’ve got an app on my phone which sort of gently nudges me to do another 500, or so, even if I just stand on the spot and step while watching TV .

Still struggling with longer walks but I think the weight will be having a bigger impact on that to be honest , I’m still carrying an extra 10 stone or so that I don’t need so it’s no wonder I get more tired with more walking I suppose . Seems easier to do it in short bursts .

I’ve got the psychiatrist on Tuesday for an initial assessment . I don’t think my family are really understanding at all (there’s lots of other issues) and they keep asking why I want to be on anti depressants, apparently they’re really bad for you , but I think at the moment they’re a lifeline and I wouldn’t be without them .

Hopefully can keep things going a little bit . I’ve got an operation coming up so I really wanted to try and be fitter for that if I could . Fingers crossed I can keep up the 3000 and get to 5000 by the end of the month !

Go on YouTube and look up Lucy wyndham-read. She does a walking work out which you can do in your own home. It's low impact marching/walking on the spot with a few gentle toning bits too. I do this in the house and can get almost 2000 in just 15 mins. I really recommend it! Great if you don't want to leave the house/weather's rubbish etc!

Please don’t listen to your family about the antidepressants. My dh is on the same medication as you - I can’t spell it ha! - but without it he would be hospitalised. It’s given him back his life, he’s been on it 4 years now and been able to work full time in the same job (couldn’t work before).

I will say however as I’m sure you know it may be contributing to your weight issues as that particular drug does cause weight gain but it’s worth it to feel better mentally!

Definitely download the Active 10 app. Being very honest doing 5000 plus steps at a low pace isn’t as beneficial health wise as giving it a really good burst of just 3x 10 short sessions of very fast walking. Much better for your heart.

I had the same heart attack related anxiety as you over 2 years ago. I ended up having cardiac stress tests and all sorts. My palpitations were related to anaemia and other autoimmune conditions but they made me worry I was going to drop dead. If you’re not used to feeling your heart beat it’s very unnerving but if you’ve had all the tests you might be having them just due to exercising more and anxiety.

Good luck.