Wishing everyone a very Happy Thanksgiving – I’m thankful for the opportunity to continue sharing my thoughts on health with everyone! I know the holiday season is here – because last night when I was walking my dog I saw the sidewalk Christmas tree vendors setting up! I also knew a big meal awaited me this evening – so I went for a run this morning to prepare.
Starting an exercise program is a recommendation I make everyday – to patients, family and myself. The answers are often the same – “I know I need to exercise, but I don’t have time”, “I have bad knees”, or even “I don’t know if it is safe for me to exercise.”
Everyone faces hurdles in developing a routine. Change is hard. We go through periods where we exercise regularly, then the pattern is broken. Getting started again is much more difficult. Besides getting back on track, there is muscle soreness and risk of injury when coming back too fast. But what about heart risks? There are stories of people having heart attacks during marathons and other races, or even professional athletes who have heart attacks despite being in presumably peak physical condition.
Regular exercise has repeatedly been shown to reduce the risk of heart disease, diabetes and stroke. It has also been linked to lower rates of certain cancers. However, in what may be one of the more profound ironies of life, the risk of a heart attack goes up when you first start to exercise – the older you are when starting and the more intense the activity – the greater the risk!
Statistically higher – but meaningful?
The good news is while the risk of a heart attack or dying when first exercising is increased compared to sitting on the couch – it is still exceedingly rare! To be clear – if you already have heart disease these numbers don’t apply – I am referring to people who don’t have existing disease and are starting to exercise to keep it that way! If you already have disease – exercise is essential for you, but you should speak to your physician about how to safely start (this is why cardiac rehabilitation programs after a heart attack are so important).
The risk of a fatal heart attack is literally 1 in a million – this number comes from studies of people having heart attacks at the gym (over 22,000,000 hours of exercise evaluated) and half/full marathons – and most of the people in these settings had pre-existing heart disease. That risk goes down with repetition – so the more you exercise the less likely you are to experience an exercise induced heart attack.
Start now – or pay later
The holiday season begins now. Snacks start arriving in the office, there are holiday parties and dinners and more alcohol than usual – yet over a month before the inevitable New Year’s Resolution to exercise more! Think about starting now. Regular exercise now may not make you lose weight – but can limit the gain from all the festivities. A habit started now will make a resolution unnecessary!
So follow common sense – start gradually and consistently, and increase the intensity of your activity as your body gets used to exercise. Don’t let something very rare keep you from achieving your best health. As Nietzsche said, “That which does not kill us, makes us stronger.”
The path to wellness begins with a proper diagnosis”