fitness – Mothersense and Miscellaneous

Heart-Healthy Living: Your Guide to Safe Movement

July 29, 2025 by Mothersense, posted in Uncategorized

My journey so far has been pretty successful. I am still waiting for a couple of consults. I am adjusting as are the folks at home with me. I think it’s easy to forget that I have this condition sometimes. I look like I always have. I still enjoy the same things. I don’t look sick, and honestly, that’s the idea!!! I want to be able to continue to live a long life. I want to see all of my children grow up. I hope they follow their dreams. So here is my contribution to encouraging you to take care of yourself, even when it is challenging.

🫀 Heart-Healthy Movement, Sleep, and Peace of Mind

1. Moving with Cardiomyopathy: Start Small, Go Slow

If you’re living with cardiomyopathy—regardless of whether it’s dilated, hypertrophic, or arrhythmogenic—it’s important to move safely under medical supervision. A personalized plan starts with a thorough evaluation, stress testing, and medication optimization. Moderate exercise—such as walking, gentle strength or resistance work, yoga—is generally recommended. High-intensity or competitive sports may be allowed only after careful risk assessment and shared decision-making with your cardiologist (cardiology.theclinics.com, American College of Cardiology).

Patients without high-risk markers in dilated cardiomyopathy (ejection fraction LVEF ≥ 40–45%, no arrhythmias) can safely engage in low to moderate intensity recreational exercise. That includes walking, Pilates, light resistance training under guidance (IMR Press). Avoid heavy lifting, sprinting, or competitive sports until cleared by your doctor (cardiomyopathy.org, American College of Cardiology).

⚡ Pro Tip: If you feel dizziness, chest tightness, unusual shortness of breath, or palpitations during activity, stop and check in with your care team (cardiomyopathy.org).

2. Gentle Movement That Counts

Walking breaks: Even a short walk to the driveway counts—especially during hot Texas days. Keep hydrated and take shade breaks.
Restorative yoga & Pilates: Ideal for increasing flexibility, releasing neck/shoulder tension, and easing posture issues from computer use.
Neck and shoulder rolls: Simple, effective micro-movements you can do at your desk or between emails.
Dance breaks: Lunch break dance sessions spike your heart rate gently and boost mood—plus, being your fun self is priceless.

These kinds of movement help maintain blood circulation without overtaxing your heart.

3. Building Yoga, Meditation & Mindful Relaxation

Yoga poses/pilates: Focus on gentle flows: Shoulder stretches, neck relief, cat-cow, child’s pose, and seated twists.
Mindful breathing or meditation: Even 5 minutes daily can lower stress, reduce tension, and improve cardiac rhythm control.
When tension shows up—pause work, take some shoulder rolls, stand up for a moment, or do a small stretch. These small pauses build up over time.

Your awareness around tension — especially in neck/shoulders—shows smart self-care in action.

4. Sleep: Your Heart and Body Depend on It

Sleep is a cornerstone of heart health. Experts recommend 7–9 hours per night for adults aged 18–64 and 7–8 hours for older adults (Wikipedia).

About one‑third of adults fail to meet that goal, increasing risk of heart disease, cognitive decline, and metabolic issues (EatingWell).
A large-body study found that consistently sleeping 7–8 hours per night improves so-called healthy aging odds by ≈18 % (verywellhealth.com).
Sleeping significantly less—or more—regularly has been linked to poor brain function, higher anxiety, and increased cardiovascular risk (health.com).

Tips to improve sleep:

Go to bed and wake up at the same time daily.
Avoid caffeine, heavy meals, and electronics in the 1–2 hours before bedtime.
Keep your bedroom cool, dark, and quiet. Use blackout curtains or white noise if needed.
Use the bed only for sleep (and sex)—not for work or scrolling (Wikipedia).

5. Medications + Heart-Smart Lifestyle

Take meds as prescribed—especially those that support heart function like beta-blockers, ACE inhibitors, or others tailored to your condition.
Maintain regular cardiology follow-up so dosage or activity levels can be safely adjusted.
Remember: movement, sleep, diet, meds, meditation—they all work together to help you find your new normal.

6. Putting It All Together: A Personalized Daily Rhythm

Time of Day	Activity Suggestion
Morning	Gentle yoga/stretch (e.g. cat-cow, shoulder rolls), mindful breathing for 5 min
Midday/Lunch	Dance break with your favorite tunes to move and uplift your mood
Afternoon	Stand/stretch break, walk to end of driveway, sip water
Evening	Light resistance or Pilates session (15–20 min), especially targeting neck/shoulders
Before Bed	Calm routine: dim lights, stretch, avoid screens, breathe deeply for relaxation

Each activity is low impact, heart-conscious, and designed to fit your lifestyle—not overtax your heart.

✨ Final Thoughts

You don’t need vigorous jogging or high-stress workouts to stay active. In fact, for cardiomyopathy patients:

Low-to-moderate aerobic movement, strength training, and mind-body practices offer heart and mind benefits without overstressing the heart (childrenscardiomyopathy.org).
Prioritizing 7–8 hours of restorative sleep supports healing, heart resilience, and emotional well-being.
Combined with medication adherence and regular cardiology check-ups, these lifestyle steps define your new normal—one where you move, rest, and breathe in ways that feel good and are medically appropriate.

You’re doing an amazing job adapting to life and its changes. Keep listening to your body, loving yourself through the process—and celebrating every small, intentional move you make. You’ve got this!

Embracing the Wake-Up Call:

May 14, 2025 by Mothersense, posted in Uncategorized

My Heart, My Health, My Future

Just recently, I faced a terrifying moment that shook me to my core. Hearing the words “heart failure” was like a punch to the gut. Thankfully, after further testing, I was told there were no blockages and I wasn’t in heart failure. The relief was overwhelming—but I know I’m not out of the woods yet.

I’ll be wearing a portable telemetry monitor for a week to track my heart’s activity, keeping a blood pressure log, and likely starting a food diary for my upcoming GI appointment. New medications are now part of my daily routine, and I’m adjusting to a new normal. My heart acted up, and now it’s on the mend.

But here’s the truth: I know about diet. I know about exercise and stress management. I know I have to do better. This scare brought all my past posts and promises flooding back—reminders of what I’ve said I’d do and haven’t followed through on.

Listening to the Body’s Whispers Before They Become Screams

Our bodies are constantly communicating with us. Minor aches, fatigue, shortness of breath—these are often early warning signs. Ignoring them can lead to serious consequences. As highlighted by Southwest General Health Center, understanding and responding to these signals is vital for maintaining optimal health .medhelpclinics.com+1MindMate+1 Southwest General

Even individuals who appear healthy can face unexpected heart issues. A 28-year-old techie from Bengaluru suffered a heart attack despite daily workouts, revealing an 80% heart blockage . Similarly, Gigi Campos experienced a heart attack at 34, despite being active and receiving reassurances from doctors about her health .@EconomicTimes SELF

A New Normal: Monitoring, Medication, and Mindfulness

Adjusting to this new phase means embracing tools and practices that support heart health. Wearing a telemetry monitor, logging blood pressure, and maintaining a food diary are proactive steps. These measures not only provide valuable data for healthcare providers but also foster a deeper connection with one’s own health journey.

Medication adherence is crucial. Understanding the purpose and potential side effects of each medication empowers patients to manage their health effectively. Regular consultations with healthcare providers ensure that treatment plans remain aligned with evolving health needs.

The Emotional Toll and the Power of Support

Facing a health scare is not just a physical challenge—it’s an emotional one. Feelings of fear, anxiety, and uncertainty are common. Seeking support from mental health professionals, support groups, or loved ones can provide comfort and guidance.

Sharing experiences, like those found in the American Heart Association’s “Stories From the Heart,” can be therapeutic and inspiring . These narratives highlight resilience and the human capacity to overcome adversity.www.heart.org

Looking Ahead: Celebrating Life’s Milestones

Life is fragile, and moments of crisis often bring clarity about what truly matters. For me, the upcoming wedding of my baby girl in September is a beacon of hope and motivation. I plan on being there, celebrating this momentous occasion with her.

This journey has reinforced the importance of self-care, vigilance, and the support of a caring community. Embracing a proactive approach to health, staying informed, and cherishing life’s precious moments are now at the forefront of my priorities

All is not lost

January 24, 2025January 24, 2025 by Mothersense, posted in Uncategorized

Getting Back on Track: Embrace the Challenge and Reboot with Confidence

We’ve all been there. You set out with the best of intentions—whether it’s landing that dream job, sticking to a workout routine, eating healthier, or forming any positive habit—but somehow, life happens, and we get off track. It’s easy to feel frustrated, overwhelmed, or even defeated when we stray from our goals. But here’s the thing: we’re never too old to reboot, and it’s never too late to pick ourselves back up and keep moving forward.

1. Acknowledge the Setback, But Don’t Dwell on It

The first step in getting back on track is simply acknowledging that you’ve fallen off course. Whether it’s a job search that’s been stalled, a fitness routine that’s been abandoned, or a healthy eating plan that’s been pushed to the back burner, it’s important to be kind to yourself. Life is full of setbacks and distractions, and that’s normal. We’re all human, after all. It is important to remember that even if you WERE a robot, they require maintenance too, and so will you. So be gentle with yourself, dear reader.

Instead of focusing on guilt or disappointment, treat this moment as an opportunity to reassess, reflect, and restart. Acknowledge where you are, but don’t get stuck there.

2. Break It Down Into Smaller, Manageable Steps

Once you’ve given yourself grace, the next step is to make your goal feel more achievable. Trying to dive straight back into a long-term objective can be overwhelming. Whether you’re resuming your job hunt, picking up weights at the gym again, or preparing a healthy meal, start small.

If you’re searching for a job, instead of feeling the pressure to apply for dozens of positions in a single day, aim for one or two quality applications each day.
For fitness, instead of committing to an hour-long workout, start with a short 15-minute routine that’s manageable and builds momentum.
When it comes to healthy eating, focus on one meal at a time rather than trying to overhaul your entire diet in one go.

By breaking your goals down, you not only make them more achievable but also start gaining momentum and confidence.

3. Face Challenges, Face Rejection, and Keep Going

One of the most difficult aspects of any journey is facing setbacks, whether it’s rejection during a job search, missed workouts, or slipping back into old eating habits. Rejection and failure can be painful, but they are also powerful teachers. They show us where we can improve and where we can pivot.

Don’t let a rejection define you—whether from an employer or a failure in sticking to a habit. Use it as fuel for growth. Each time you face a challenge, you build resilience and strength. When the going gets tough, that’s when the true growth happens.

4. Keep Your Eyes on Progress, Not Perfection

As you reboot, remember that perfection isn’t the goal. The goal is progress. Whether it’s landing your next job, regaining your fitness, or simply eating more balanced meals, progress, no matter how small, is worth celebrating. Be proud of each step forward. And if you slip up, don’t give up altogether. Success isn’t linear, and growth comes with its ups and downs.

Sometimes, even a tiny change in perspective can make a world of difference. Instead of focusing on the times you’ve missed the mark, focus on how far you’ve come since you started. Each day is an opportunity to take one more step closer to your goals.

5. Embrace Lifelong Growth

One of the most empowering truths we can adopt is that we’re never too old to learn, to evolve, or to start something new. Whether you’re venturing into a new career path, challenging yourself with a new workout, or discovering healthier ways to nourish your body, there’s always room for growth.

Being open to new experiences, learning from challenges, and continuing to improve—no matter our age or where we are in life—creates a richer, more fulfilling life.

In Conclusion: Keep Rebooting, Keep Moving

No matter where you are in your journey, remember this: setbacks don’t define your success. Rebooting doesn’t mean you’ve failed; it means you’re still on your way. Challenges, rejections, and obstacles are all part of the process, and they don’t stop us from growing. The most important thing is to keep going, to keep learning, and to keep striving to be better than you were yesterday.

So if you’ve fallen off track, it’s okay. You’re not alone, and you have the power to restart. Take that first step today—because progress begins with one small action.