Which bit of kit?

[daveparry]

Right no piss taking....I am 55 and 23 stone always been healthy, still healthy but the Dr has just told me that I have high blood pressure and Cholesterol of 6.4????? anyway I am wondering which bit of kit is the most beneficial and what foods to really avoid like the plague.
Dave

[ewenm]

Most beneficial kit - heart rate monitor so you can ensure your exercise is at the right intensities.

[spikeyhead]

From memory, your cholesterol isn't excessive, however if I were you Id start with some low impact exercise.

Swim or possibly walk, probably three times a week, 20 mins a time, Mondays swim gently, Wednesday swim a little harder, Fridays swim a little harder still. Don't try too hard though or you'll knacker something and be worse off than doing nothing. If you want to increase the exercise level, do it by a little every seven weeks. You're looking for a lifestyle change not a short sharp shock to the system. If you decide to walk rather than swim consider adding some simple calisthenics to the excercise. There's enough from a simple google to keep you going for years.

Learn to warm up with some dynamic stretches.

Learn to warm down with some static stretches.

Diet.

Breakfast, either porridge or fruit including a banana.

Lunch and dinner. Look at the palm of your hand. Imprint that size in your brain. Each lunch and dinner should contain some fish or meat of that size, simialr of carbs, ie rice, pasta or potatoes and the same size or fresh veg.

If you want to snack, grab an apple, keep plenty in the house but no biscuits.

Go for a few beers no more than a couple of times a week.

... and I jsut hoep that I've not missed anything as I'm slightly pissed, it's what Friday nights are really for

[RRS_Staffs]

Without taking the piss I applaud you for appreciating you are in trouble

But seriously why exactly and honestly do you think you are 23 stone?

Good luck!

[Torquey]

Buy yourself some decent comfortable trainers.
I'm meaning walk into a professional running shop and get them to recommend you some asics/new balance/Nike trainers for all round training.

Then make sure they are used every day as the should be.

Edited by Torquey on Saturday 21st August 01:18

[daveparry]

15 years ago I left the RN which was one long round of pissups and a fairly active job, since then my jobs have got less active to the point that i now spend most of my time driving to a nd from jobs where i am on my knees servicing boilers, I like (probably) all the wrong foods! and dislike sport, I do like walking though but not just for the sake of it! Untill now eh!

So in answer to your question eating the wrong things and lack of excercise!

RRS_Staffs said:

Without taking the piss I applaud you for appreciating you are in trouble

But seriously why exactly and honestly do you think you are 23 stone?

Good luck!

[samdale]

definitely a decent pair of shoes sounds like the best idea. the last thing you want is to start walking/jogging more and then being put off by blisters/sore legs etc

daveparry said:

eating the wrong things and lack of excercise!

one or both of these has to change. which one/ones and by how much is up to you.
if you like eating what you eat, you'll have to do a lot more exercise. if you like the amount of exercise you do then your diet will have to change.
personally i think your best bet will be a slight change to both

best of luck

[5unny]

daveparry said:

Right no piss taking....I am 55 and 23 stone always been healthy, still healthy but the Dr has just told me that I have high blood pressure and Cholesterol of 6.4????? anyway I am wondering which bit of kit is the most beneficial and what foods to really avoid like the plague.
Dave

Re your hypertension, three main things to consider are:

1 - Decrease your stress levels: deep breathing, meditating (we're not talking new age hippy stuff here, just stick some music on, lie down and try and relax for 15 minutes twice a day).

2 - Diet: Less salt and more greens. And a lot less calories to get your weight down. More protein, less refined carbs etc.

3 - Exercise: Start with a brisk walk for 20 minutes in the evening and work on increasing the time and intensity. Try not to just make a leisurely stroll, but actually push yourself. Not to the extent where you're about to collapse but at least make sure you're sweating, breathing deeply etc. Alternatively get yourself an exercise bike or indoor rower.


Re the cholesterol levels.

The 6.4 figure mentioned to you suggests this is the total cholesterol and yes you are above the recommended limit of 5mmol/L. However, the total cholesterol level you've been given is made up of good cholesterol (HDL) and bad cholesterol (LDL). So whilst your total cholesterol levels are important, the ratio of the HDL to LDL is equally as important. Did the Doc give you this figure? Try to increase your HDL through things like oily fish, walnuts etc. Or get yourself a omega-3 fish oil supplement from your local chemist or health store.

The trouble is that knowing what to do (eat less, move more, stress less) is the easy part however actually incorporating it into your life is tough. Get into a routine and stick at it.

Good luck.