Deconditioned, rapid heartrate

[DPM111]

I'm in my early 50s.  I've been inactive for some time, working at my computer mostly, and my resting heartrate is generally around 90.  My bloodpressure and heart rate is fairly labile, anxiety or exertion can send my pulse up to 110 or 120 sometimes, and of course being anxious kind of feeds on itself.  I've had a heart calcium CAT scan and a stress echo test, both of which found no problems with my heart (in fact they were surprised to find no trace of calcium in my coronary arteries at my age).

I've been starting again to go for daily walks of 20 minutes, and this is making me feel better, my heart beat is slower and deeper at night when I am in bed, but after a couple weeks I still sometimes find my heart rate in the 90s and feel anxious.

Does this sound typical for being deconditioned?  Anxiety is a component too, but I think the solution is to become more conditioned.  At my age, I'm not sure what to expect or how good of condition I can reach, or at what pace I should try to increase my level of exercise.  If I could get into shape and have a resting heart rate in the 70s, I would really feel much better and less anxious I believe.  Is that a realistic expectation?

[Lee Kirksey, MD]

Dear DPM
That is the best story/question that I have received in some time. I enjoy when people tell me how they have identified problems in their life and act to correct them. Congratulations!

Recent evidence suggests that a rapid heart rate is an independent risk factor for heart attack. Have you had a holter test or a conduction study to assess your heart rate?

Exercise is the best choice that you can make to increase your endurance and control your weight. There is no age at which you are limited in your ability to condition. Check with your doctor to make sure that this is ok. I would focus on gradual improvements in your walking distance as well as your heart rate. There are people that continue brisk walking, jogging and even marathons into their 80's. The possibilities are limitless. Most importantly, enjoy the process of walking outdoors or at the gym with friends or family

In my book, Your Guide to Optimal Health, I devote a lot of time to describing deep breathing exercises and their benefit as well as discussing the role of meditation for anxiety reduction.

Lastly, remember that exercises that improve flexibility are increasingly important as we age. Stretch, stretch, stretch.

Bottom line. Your expectations are realistic. I can't tell you precisely how fast you should improve because I dont know your physical condition etc. Comfortable incremental improvements in exertion should get you where you wish to be.

You may learn more about eight steps to improve your health at www.personalwellnesswheel.com. Good Luck

[DPM111]

Thank-you.  I haven't really been in good condition since my 20s.  I retired and became self employed 9 years ago, and didn't realize just how extremely sedentary my lifestyle would become.  I even have groceries delivered, but I was just too involved in my computer work.

A few years ago, I started noticing palpitations, rapid heartrate, and then had some panic attacks and generalized anxiety, particularly worrying about my heart rate.  Exercise has reduced that, the palpatations are gone.  I felt great last summer, went to Europe with my family.  But then when the weather turned bad, I stopped walking, and after a couple months, I noticed the rapid heartrate episodes again.

I think I was just on the edge of being in reasonable condition, and slipped below that.  For me, my system just seems to become labile when deconditioned.  My resting heart rate was 80 last nigth when I was calm, but anxiety or eating a big meal or moderate activity will send it up to 95 or 100 easily.