Deconditioning

[DPM111]

I am having a hard time finding out about recovering from a deconditioned state.  Information on the web about exercise is geared either to young athletic people or to elderly people recovering from health problems.  My only health concern is that my doctor says my heart is slightly enlarged but still in the "normal" range -- that is the context of my question, some concern about possible heart problems.  I do not have high blood pressure, and a 3D calcium CT test showed no calcium deposits in my coronary arteries.  EKG is normal.

I'm 50 and have been fairly sedentary for years and work at home.  Last year I was taking short walks (20 minutes) but stopped doing that for the last few months.  I write and program and pretty much just sit around.  I'm overweight at 195 lbs.

I've been taking walks again, going about 2.5 mph or so, and when I first started a 5 minute walk left me quite winded.  Now after 4 weeks, I'm up to 20 minutes again, somewhat winded after that, but recover in about 5 or 10  minutes.

I'm wondering if this is normal progress after 4 weeks or if I am experience an abnormal difficulty with exercise?  I look at charts and they would have me walking a couple miles after 4 weeks, and I'm nowhere near doing that.

[DPM111]

Thanks Ireneo, it is helpful to hear about other people's experiences.  I'm going to keep at the exercise, and I'm going to see a cardiologist for a stress test and echo cardiogram.  Probalby mostly just my anxiety, but I want to be sure things are OK and I just need to keep at it.

I should walk 30 to 60 minutes a day as a perminant lifestyle habit from now on, and I won't get into this situation again.

[ireneo]

I'm happy to hear you're making progress. Walking depends on incline too. Our neighborhood looks pretty flat but I can feel the difference when the walk rises a bit. All that adds to your workout. Perhaps part of the reason you're not progressing as quickly as the charts say is due to the extra weight. Carrying the extra weight is adding to the workout. Take it at your own pace. When you reach a point that you feel pretty comfortable (20 minutes for example) add a little more time or walk a little faster. I assume your doctor gave you the go-ahead to start an exercise program? Be sure to check with him first in case there are any restrictions. And really, it took years to become deconditioned so you won't recapture your stamina and strength in just 4 weeks. Keep up the good work.