Cycling, trails, and cardiac health

My annual heart attack survivor's be nice to your heart reminder

Altered image courtesy of Dmitrii Vaccinium on Unsplash

My Heart Story

Nineteen years ago today, I left work feeling ill on a beautiful October day. As I headed home, pain in my left arm signaled I might be experiencing a heart attack. At the ER,  I stood patiently in line (not a great idea). When my turn came, a hoard of people rushed me to an ER room and went to work.

I suffered a mild heart attack leading to a triple coronary bypass. Complications led me to two additional surgeries. Seventeen days later, I returned home, broken and defeated. Seeing my scarred and bruised body in the mirror, I knew drastic changes were necessary if I wanted to live.

I committed to exercise and found cycling. I became an avid cyclist. Touring by bicycle became my passion and remains so today. I am fortunate with nineteen years with no cardiac incidents. A recent physical examination prompted a series of heart tests, which revealed that my heart is functioning well with no blockages in my arteries.  

Cardiac Health Primer

Heart attacks occur when plaque accumulates in the arteries that supply blood to the heart. As this buildup progresses, it narrows the arteries, restricting blood flow and oxygen delivery to the heart. If an artery becomes blocked, a heart attack can occur.

Some of the most sobering facts about cardiac health are from the Centers for Disease Control and Prevention.

·        1 in 20 adults 20 years and older have coronary artery disease.

·        1 out of every 5 deaths from cardiovascular diseases is among adults younger than 65.

·        Someone has a heart attack every 40 seconds in the United States.

·        About 1 in 5 heart attacks are silent. The damage is done, but the person is unaware.

Several risk factors can increase the likelihood of a heart attack. The most prevelant are smoking, high blood pressure, high cholesterol, diabetes, obesity, and a family history of coronary artery disease.

5 Ways to Reduce Your Risk of Heart Attack

1.      Eat smart. Prioritize fruits, vegetables, and whole grains. Avoid red meat and choose fish, poultry, beans, and lean proteins. Limit food high in saturated and trans fats that can raise your LDL (bad) cholesterol. Reduce salt and sodium that contributes to high blood pressure.

2.      Exercise regularly. Get 30 minutes of moderate-intensity exercise 5 days a week. It raises your heart rate and should make you breathe harder, but you can continue a conversation.

3.      Quit Smoking. It raises blood pressure. Smokers are more likely to develop plaque buildup and increase the risk of blood clots. Smoking can reduce blood flow to the heart.

4.      Manage Stress. Practice stress-reduction techniques A stressed body releases hormones that raise your blood pressure.  Stress can cause the heart to beat faster and harder and weaken the immune system.

5.      Know Your Numbers. Regularly monitor your blood pressure, cholesterol, and blood sugar. Work with your primary care provider to keep the numbers at a healthy level.

Cycling is good for your heart.

Cycling is a form of aerobic exercise that works muscles and strengthens the heart improving blood flow, and lowering blood pressure.  Cycling at a steady pace burns around 300 calories an hour and boosts your metabolic rate. Weight loss and management programs know the results cycling brings to patients.

Cycling is a stress reducer causing your body to produce endorphins, the happy hormones. As the miles pass, your stress is forgotten. Endorphins are beneficial in replacing depression with happiness and positivity. Studies show that cycling lowers the risk of developing diabetes.

Cycling is gentle on the joints unlike many aerobic exercises.  Sports injury clinics include cycling in rehabilitation programs to build muscle strength. Cycling increases the strength of the legs. Stamina increases the more you cycle translating to more miles and time before you feel tired.

Tom’s thoughts on heart health as a cyclist

I am a long-term survivor of a heart attack and triple coronary bypass surgery. 68% of males and 90% of females who survived a heart attack are still living 10 to 14 years or longer after the attack. I changed my life dramatically in the years following my attack. Cycling played the most prominent role in my survival.

I got on a bike in 2009, and my world changed. I began exercising somewhat frequently after my cardiac surgery, but nothing motivated me. I detested going to the gym. A friend suggested I cycle the Ohio and Erie Canal Towpath Trail. I did that on summer day and was hooked.

Finding a fitness routine that spoke to me was an important part of improving my fitness. No gym or fitness program fits everyone. My search ended on a bike on a trail. I discovered the outdoors on my bike. My bike led me to make new friends and co-found a trail bike club that prospers today

When you find the passion to exercise, you exercise more and are healthier. I discovered cycling is a social form of exercise not found on a treadmill or weight machine. I did not expect to transform and grow my social circle through cycling, hiking and running. Surrounding yourself with people who share your passion and support you is critical in change and progress.

Trails were the setting in which my love for cycling and the cycling community grew. In retirement, cycling and trails would become the passion that fulfills my retirement years. Today I am treasurer of the Heart of Ohio Trail and President of the Ohio to Erie Trail.

I could never have envisioned this life nineteen years ago and 100 pounds heavier. I was a guy who did not exercise and was unaware of the wonder of the outdoors. I found a new Tom with a good heart health report card and a bonus. Life is now about living a fulfilling happy life every day.