by Carolyn Thomas ♥ @HeartSisters ♥ August 19, 2018
My 30 year-old BREE bag circa 1989
I can’t even remember reading the book when I bought it, hot off the press, back in 1991. It was during the busy pre-Kindle heyday of my career in corporate public relations. In those days, I traveled a lot for work, so on any given day I carried a business book or two in my briefcase to read on the plane. (Remember briefcases? Do people still carry briefcases?)
This particular business book is called Managing Transitions by William Bridges, the “preeminent authority on change and managing change”. While sorting out old books recently to donate to charity, I cracked open this book to the section called How to Deal with Non-Stop Change. Bill Bridges was writing specifically about dealing with change in the workplace, but his message also made a lot of sense to me as a patient who has seen plenty of changes in my life due to a cardiac event in 2008. The reality is that there is no workplace change – layoffs, restructuring, corporate mergers, you name it – that could possibly compare to the profoundly significant changes that so many of us go through when we are diagnosed with a serious medical condition. Continue reading “First the big change, then the big transition”
by Carolyn Thomas ♥ @HeartSisters
If you are one of those misguided sods who still believe in the exercise axiom: “No pain, no gain” – you can stop reading right now. The rest of you, rejoice! According to the National Heart, Lung, and Blood Institute, taking a long daily walk may be a better way to go to improve heart health, lose weight and feel better.
A randomized controlled clinical trial funded by the NHLBI compared two exercise programs for heart attack survivors:
- 1. Standard cardiac rehab exercise: 25-40 minutes of exercise three times per week at approximately 65-75% peak aerobic capacity. This included 25 minutes of treadmill walking and 8 minutes on 2 to 3 ergometers: cycle, rowing, or arm.
- 2. High-calorie expenditure exercise: longer duration but lower intensity, more frequent exercise (45-60 minute sessions, but at just 50-60% peak aerobic capacity, 5-7 times per week).
Walking, rather than weight-supported exercises (such as cycling and rowing), was preferred to maximize calorie expenditure, which was targeted at 3,000-3,500 calories per week. The protocol was essentially to “walk often and walk far.” All heart patients studied were considered overweight before starting the program. Each subject also received 16 hours of group dietary counselling, and were given a target goal of consuming 500 calories per day less than their predicted maintenance calories.
What did their results show? Continue reading “Women’s heart health advice: “Walk often, walk far!””