Sweating Out CAD: From Sedentary to Fit

Thank you for joining me on this journey. My name is Jason Youngs and on December 9, 2022 I found out I have Coronary Artery Disease. I decided to document my journey to recovery on TikTok. It adds accountability for me, as well as an opportunity to educate others, while I educate myself. I use words and concepts that are easily understood. I am not a doctor and this is for educational use only. Thank you for joining me and sharing in my journey.

Coronary artery disease (CAD) is a serious health condition that affects the blood vessels in the heart. It is a major cause of death around the world. While some risk factors for CAD, such as genetics, cannot be changed, there are many risk factors that we can control. In this blog post, we will talk about these modifiable risk factors and how to manage them to lower the risk of CAD.

How does being active help reduce the risk of Coronary Artery Disease?

Being active is very important for reducing the risk of CAD. This is because it helps lower blood pressure and cholesterol and keeps us at a healthy weight. When we live a sedentary lifestyle, it can cause problems for our coronary arteries. One of these problems is that plaque can build up in the arterial walls. This plaque can block blood flow to the heart, leading to angina, heart attack, and other serious issues.

This has been the slowest part of my journey. For the last two years, I have always gotten a 15-20 minute walk around the block in the neighborhood because of my buddies, puppies Jax and Mila. In addition to that daily walk, I can proudly say that I joined a local gym last week, and today I’m on a four day stretch of making it in for some cardio. They call that a streak!

Day 1-Treadmill 3.0 mph Incline 10 for 45 minutes.

Day 2- Elliptical 30 minutes. Not sure settings on the first try.

Day 3- Treadmill 3.5 mph Incline 11 for 60 minutes

Day 4- Elliptical 45 minutes on Level 15

I just got on the machine, set a goal, and kept going.

So, how can we become more active and lower our risk of CAD?

Here are ten ideas that can help:

1. Go for a walk after dinner. This is a simple way to add some extra physical activity to your day and enjoy the benefits of being outside. Stephanie and I walk our dogs every night. The puppies definitely hold us accountable!
   

2. Find a physical activity that you enjoy. This could be dancing, swimming, or playing a sport. The key is to find something that you look forward to doing.
   

3. Join a fitness class. There are many different types of classes available, like yoga and Pilates. Find one that you like and that fits your schedule.
   

4. Exercise with a friend. Having someone to work out with can be very motivating, and it can make the time go by faster.
   

5. Make physical activity a part of your daily routine. This could mean taking the stairs instead of the elevator, walking or biking to work, or doing some light stretching while watching TV.
   

6. Start small and gradually increase your activity level. If you're not used to being active, it's important to start slowly and gradually increase the intensity and duration of your workouts.
   

7. Set specific goals and write them down in a journal. This could be losing weight, increasing your endurance, or getting stronger. Having specific goals will help you stay motivated and on track. I use the “Beautiful People” Heart Health Journal from Amazon.
   

8. Reward yourself for meeting your goals. This could be a new pair of running shoes or a massage. Giving yourself a reward can be a great motivator.

21 DAYS IN A ROW BUILDS A HABIT

Don't be too hard on yourself. It's okay to have off days or to miss a workout. The key is to get back on track and not let one setback ruin your progress. Remember the benefits. Being physically active will improve modifiable risk factors and reduce chronic diseases, improving mental health, and increasing energy and vitality. As I sit here writing this blog I am on an eight day streak of going to the gym! Yay!

As you start to be more active, you may notice positive changes in your body. You may have more energy, sleep better, and feel better overall. You may also notice improvements in your cardiovascular health, like lower blood pressure and cholesterol levels. These changes can help lower your risk of CAD and other chronic diseases.

So, don't let a sedentary lifestyle hold you back. Get moving! It's never too late to start reaping the benefits of regular physical activity.

Author: Jason Youngs , TikTok Educator

Email: MrJasonYoungs@gmail.com