Struggling with Stress ECG

[Aware]

I have had two attempts at this, due to anxiety I struggle as my breathing is awful. First attempt 3 mins to stage 2 a while back now in 2020, due covid concentrated on keeping by business afloat so no need for medical, this morning tried again 7 mins, 1 minute into stage 3 so a good improvement but still very anxious.

AME now seems to think I have a lung problem so has referred me for that , that will take a while on the NHS. I have supplied my resting BP on 5 mg of amplodipine. And that’s good and at the 2020 medical told me to get fitter which I did, quit alcohol, but still 16st at 5’11.

I do not need my medical for work related income, but getting calls to return to FIing because of a shortage looming, so a hobby FI since 2003. Held a class 1 since around the age of 20. PPL since 1984. Always been anxious through medicals very tense , I guess the option here is continue to practise on treadmill until I can do the 9 minutes, then he wants an echocardiogram.

I’m 59 recommended to lose a stone too fat. And practise treadmill. And get fitter, could n’t really talk much through the process as too anxious which Dr disregarded and convinced I have a lung issue, he said 80 year olds can do the first 3 stages of the Bruce protocol. And if you cannot do the 3 stages you will never get a class 2 even. I think I will get there with more practise.

Eye pressures a bit high as always, thick corneas so need to get that checked again.

AME is OK ex military and very blunt which maybe is good as some AMEs previously have been very relaxed about he whole medical issue.

Maybe just difficult to keep medicals when getting older I do not know.

Just a bit dejected really today. Wanted to get back instructing as I miss it.

[Uplinker]

Give up sugar and salt - read every food label to check how much of each ingredient there is. There is A LOT of added 'hidden' sugar in foods.

Every morning after your shower, do 30 press-ups without a break. When you've got your breath back, do 50 sit-ups without a break. Both just on the bedroom floor.

Go jogging twice a week, 3-5km each time, just gentle jogging. No need for a gym, just jog in the woods, along the river, even along the pavements. After a month or so, jog 5km and 10km per week.

When you are down to the correct weight, you only need to jog 5-10km once a week.

All the above and two fast days, (see Michael Mosley's book), per week is what I do, and am 72kg and about your height and age, with good fitness. I find it easier to do my press-ups on my fists instead of my palms, and I do those and the sit-ups every week-day, and my weekly run any day I feel like it; first thing in the morning before it gets too warm.

As well as good exercise, jogging is very easy and a great stress and anxiety buster. It gives you time to yourself, and to think etc.

Good luck !

[Uplinker]

Yes, start gently. 3km is less than 2 miles. :ok: And don't push yourself, don't use pacing tapes or Apps. Just gently plod along. I use it as an opportunity to explore - where does that footpath go? what is down this road? ..........oh look, there is a lovely pub I didn't know about. I will come back and visit that. Etc.

Invest in a good pair of proper running trainers from a specialist outlet; they will still cost much less than a gym enrolment.

I know keen cyclists who have got pot bellies, so although cycling and swimming might possibly improve heart-lung efficiency, it won't necessarily help get the weight off or improve the body shape. Also, cycling is dangerous and a pain in traffic and over drains and pot-holes, and swimming requires more logistics than jogging, where you just get up and go from your front door.

[redsnail]

If you are going to incorporate a running programme, it's probably best to walk initially. However, if you have no underlying health issues to prevent you from running, I (and my physiotherapist) recommend the Couch to 5k app. It's free. :)
Consider some mindfulness to calm your mind. It's not difficult and lots of info out there. Reframing your mindset from "oh this is too hard, argh" to "ok, my body's telling me I am ready" works for professional athletes.
Losing weight is difficult and not nearly as much fun as gaining it.
Good luck.

[hassanizhar]

I understand your frustration and anxiety regarding your medical situation. It's great that you're working on improving your fitness and health. Keep focusing on your treadmill practice, weight loss, and following the recommendations from your AME. Stay patient and persistent, and with time, you may meet the medical requirements. Remember that your health comes first, and taking the necessary steps will eventually lead to better outcomes. Don't lose hope, and keep working towards your goals.