Struggling to exercise effectively, with a twist

[s2sol]

I've got a fairly rare type of lung cancer. It's caused by a genetic mutation, rather than lifestyle or environmental factors. It's developed to the stage that surgery is no longer viable, but it is treated with drugs that target the mutation. Because of this, my quality of life is pretty good - no chemo or radiotherapy, but some side effects that I'm coping well with currently.

I was always a keen walker, and have tried to maintain that since the diagnosis. I've reached a plateau where I can comfortably maintain a 16 minute/mile pace on level ground for up to 13 miles at a time. However, show me a hill, and it goes to st. Stamping about on the level is all well and good, but I don't feel I'm making any gains in my health. It's not very interesting, either. I can't go fast enough to raise my heart rate above about 110. I'm 52 years old, with a resting heart rate of around 50.

As soon as I hit a hill, my heart rate increases to around 150, but I can't breath enough to sustain this beyond 2 or 3 minutes at a time. Last weekend, I climbed a decent hill, and it took a bloody eternity. The height gain was just over 3000 feet over 4.5 miles. My walking companion is a wonderfully patient woman, but I was conscious that it probably wasn't that much fun for her.

I tried cycling, with broadly similar results, which surprised me. I don't think I can run. I certainly haven't for at least 25 years, and due to old injuries following youthful car and motorcycle crashing stupidity, I doubt I would be able to.

I have several tumours, mostly in my left lung, but there are a couple in my right, and one on my carina -where the trachea divides to form the bronchi. This is undoubtedly a problem, but I feel I should be able to develop the ability to breathe more effectively regardless. I've a suspicion that some of the issue is mental. I was diagnosed after I became so short of breath that I collapsed while gardening last summer. It scared me so much that I may have some kind of anxiety about that happening again.

Anyway. I'd like to find a way to improve my breathing, so that I can exercise more effectively. If it makes a difference, I'm 6'1" tall, and weigh about 13 st 3 lb. Any suggestions would be gratefully received and possibly even tried.

[mcelliott]

s2sol said:

I've got a fairly rare type of lung cancer. It's caused by a genetic mutation, rather than lifestyle or environmental factors. It's developed to the stage that surgery is no longer viable, but it is treated with drugs that target the mutation. Because of this, my quality of life is pretty good - no chemo or radiotherapy, but some side effects that I'm coping well with currently.

I was always a keen walker, and have tried to maintain that since the diagnosis. I've reached a plateau where I can comfortably maintain a 16 minute/mile pace on level ground for up to 13 miles at a time. However, show me a hill, and it goes to st. Stamping about on the level is all well and good, but I don't feel I'm making any gains in my health. It's not very interesting, either. I can't go fast enough to raise my heart rate above about 110. I'm 52 years old, with a resting heart rate of around 50.

As soon as I hit a hill, my heart rate increases to around 150, but I can't breath enough to sustain this beyond 2 or 3 minutes at a time. Last weekend, I climbed a decent hill, and it took a bloody eternity. The height gain was just over 3000 feet over 4.5 miles. My walking companion is a wonderfully patient woman, but I was conscious that it probably wasn't that much fun for her.

I tried cycling, with broadly similar results, which surprised me. I don't think I can run. I certainly haven't for at least 25 years, and due to old injuries following youthful car and motorcycle crashing stupidity, I doubt I would be able to.



I have several tumours, mostly in my left lung, but there are a couple in my right, and one on my carina -where the trachea divides to form the bronchi. This is undoubtedly a problem, but I feel I should be able to develop the ability to breathe more effectively regardless. I've a suspicion that some of the issue is mental. I was diagnosed after I became so short of breath that I collapsed while gardening last summer. It scared me so much that I may have some kind of anxiety about that happening again.

Anyway. I'd like to find a way to improve my breathing, so that I can exercise more effectively. If it makes a difference, I'm 6'1" tall, and weigh about 13 st 3 lb. Any suggestions would be gratefully received and possibly even tried.

First off well done for the walk, that's a serious amount of elevation for the distance. That would see most people on their knees I'd suspect. I would give cycling another go, as it's low impact and you can control your effort as and when, also build up slowly with mileage. Have you got access to the sea or a swimming pool? Swimming is another good way of building up fitness gently. One more thing that may or may not be of help - I do Wim Hoff breathing techniques and it has helped me in the past with opening up my lungs and breathing more efficiently. However it might be wise to have a word with your dr before trying this out.

Edited by mcelliott on Wednesday 1st June 17:54

Edited by mcelliott on Wednesday 1st June 17:55

[frisbee]

Road ebike? You can tune the assistance to make hills possible but will still need to put some effort in on the flat.

[s2sol]

mcelliott said:

First off well done for the walk, that's a serious amount of elevation for the distance. That would see most people on their knees I'd suspect. I would give cycling another go, as it's low impact and you can control your effort as and when, also build up slowly with mileage. Have you got access to the sea or a swimming pool? Swimming is another good way of building up fitness gently. One more thing that may or may not be of help - I do Wim Hoff breathing techniques and it has helped me in the past with opening up my lungs and breathing more efficiently. However it might be wise to have a word with your dr before trying this out.

Thanks, it gave me an incredible sense of achievement. I live about as far from the sea as possible in the UK, though I do have access to a swimming pool. Unfortunately, my confidence has taken a hell of a knock, and I prefer to exercise alone. I hope to change this, but at the moment I wouldn't feel comfortable struggling with others around me.
I'll give the cycling another go, definitely. The breathing techniques look interesting, too. My oncologist is only marginally ahead of me in terms of knowledge of my condition. She thinks I'm daft for walking as much as I do already. In fairness, there are only about 1500 cases diagnosed a year in this country, and she seems keen to learn with me.

[s2sol]

frisbee said:

Road ebike? You can tune the assistance to make hills possible but will still need to put some effort in on the flat.

I'm no longer a powerfully built company director, and finances are limited. I'll see if I can borrow one in the short term. I'd be annoyed if I invested in one and found I couldn't get my money's worth. I've a big fat friend who has had one for a couple of years, and it's made a huge difference to his life, so it's a great suggestion, thank you.

[gregs656]

Maybe walk with some weight on the flat? That would allow you to increase your effort incrementally.

edit: If you used water as ballast you could just pour it away if you needed to as well.

[Ashfordian]

s2sol said:

I was always a keen walker, and have tried to maintain that since the diagnosis. I've reached a plateau where I can comfortably maintain a 16 minute/mile pace on level ground for up to 13 miles at a time. However, show me a hill, and it goes to st. Stamping about on the level is all well and good, but I don't feel I'm making any gains in my health. It's not very interesting, either. I can't go fast enough to raise my heart rate above about 110. I'm 52 years old, with a resting heart rate of around 50.

As soon as I hit a hill, my heart rate increases to around 150, but I can't breath enough to sustain this beyond 2 or 3 minutes at a time. Last weekend, I climbed a decent hill, and it took a bloody eternity. The height gain was just over 3000 feet over 4.5 miles. My walking companion is a wonderfully patient woman, but I was conscious that it probably wasn't that much fun for her.

Do you have any walking near you that is not level ground, but rises at low gradients over a couple/few miles?
Or walks where you have 30-60 seconds of the climbing but then a mile or two of flat ground to recover on?

If so, can you do these walks and test how your body reacts? If positive, look to increase the gradient or the length of the climbing before flat walking recovery.

Like you have hinted, it could well be a mental thing where your body is protecting you, and it needs to relearn that you can push yourself safely.

[s2sol]

gregs656 said:

Maybe walk with some weight on the flat? That would allow you to increase your effort incrementally.

edit: If you used water as ballast you could just pour it away if you needed to as well.

I normally carry 4 litres of water. I'm a sweaty bugger! I could try it with some more.

[s2sol]

Ashfordian said:

Do you have any walking near you that is not level ground, but rises at low gradients over a couple/few miles?
Or walks where you have 30-60 seconds of the climbing but then a mile or two of flat ground to recover on?

If so, can you do these walks and test how your body reacts? If positive, look to increase the gradient or the length of the climbing before flat walking recovery.

Like you have hinted, it could well be a mental thing where your body is protecting you, and it needs to relearn that you can push yourself safely.

I feel this is probably the key. I try to walk from home, rather than drive and then walk. I walk at least 5 days a week, between 7 and 13 miles a time. I need to get more practice on hills. I can see the Cotswolds from my house, I think I need to make the effort to get there.
The breathing exercises and cycling mentioned above would help, and provide some variety, too.
My mental health has gone to st during this whole chapter of my life, and I find myself overthinking everything to the point I become paralysed by indecision. It's good to get some fresh perspective. Thanks.

[gregs656]

s2sol said:

I normally carry 4 litres of water. I'm a sweaty bugger! I could try it with some more.

Maybe try doubling it to start?

Another option perhaps is to forget about the distance for a while and do shorter, higher intensity walks.

Or a combination of both.

Swimming as mentioned is pretty amazing for regulating your breathing, which might be just the ticket. A lot of people find them daunting as you suggest but I promise you no one cares what you're doing, most people are far too absorbed with their own stuff to notice.

I commend your effort by the way.

[spikeyhead]

Try varying your walking using Fartlek training. It's mostly designed for runners, but the principles will still apply

[Scabutz]

You are a healthy weight, but you could trying lowering your body fat a little. Not saying you need to, but carrying any extra weight up hill makes things harder.

Have you thought about weight lifting? Its important as you get older and having stronger legs will help. Also once you get some relatively heavy weights its a good heart workout also.

I keep seeing ads for something called Airofit which is a device that claims to improve your lung capacity. I am not recommending it because I dont know if it works, but you want to do some research in to it.

[s2sol]

I think it was all in my head. I got off my arse and drove to Snowshill this morning. A modest 6.25 miles, with 1250 ft height gain, in just under two hours. Lots of pauses to catch my breath, but I can do it every other day, and I should see an improvement sooner rather than later. I will look at swimming as I get fitter. I used to really enjoy it. I'll also have a look at the breathing exercises. I'm effectively doing Fartlek exercise at the moment, because I have to stop and start every so often.