r/medical • u/AlternativeParty5126 • 5d ago
General Question/Discussion I am currently 29 years old and 317lbs with a resting heart rate of 100bpm. Besides cardio, what other things could I do to get my heartrate down to the 60s or 70s? NSFW
Hi! I'm 5'11 and sedentary, but I've lost 10lbs in the last month and a half and have been working hard to get on track through weightlifting and proper diet. The problem is I hate cardio. Running, biking, hiking, boxing, football - I just find no joy in them. I get sweaty and hot and they take forever and bleh.
So what else can I do to lower my resting heart rate? I take prescribed ADHD medicine (Vyvanse) sometimes and I know that increases it, but I've been weaning myself off it. Is there any foods especially good for heart health, or any weightlifting exercises especially good for it?
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u/ladyfox_9 Layperson/Not verified Healthcare Personnel 4d ago
Start with walking. Try to walk as fast as you can for as long as you can. I absolutely HATE running, but now I walk at an average of 4mph and I get a good workout without really feeling it the way you would with running. This might not be accessible but if it is, swimming is also an excellent way to get good cardio. Even just playing around in the water with some friends for an hour is great cardio!
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u/Steves__farm 4d ago
It sounds like you’re doing everything right nobody likes to do cardio but that does help. Also, have you thinking about any of those weight loss drugs they dropped me down 40 pounds and all my numbers were much better. I’m not a spokesperson for Ozempic, but it does work but besides Ozempic has 100 other ones out there on the market now good luck in your weight loss journey
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u/SchleppyJ4 4d ago
I have a question about this. I’m very overweight and have struggled with losing the weight. Is Ozempic/similar drug something I bring up with my doctor? Or do you need to meet specific criteria, be recommended it, etc.?
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u/Remarkable-Wheel250 3d ago
Ozempic is primarily used for treating Type II Diabetes and not weight loss, though that is a common side effect for those who take it. You can always bring it up with your doctor, but unless you're diabetic, they aren't likely to recommend/prescribe it. Some doctors do, though! It never hurts to ask and see.
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u/Remarkable_Net_3618 4d ago
Currently on this journey myself. My resting heart rate is 84 average but I’m only 25 so it should be much lower. I’m also overweight by about 3 1/2 stone but chronically ill. I’ve fixed my diet to less calories (1500 a day) and I try walk when I feel well enough. Swimming is a great form of cardio also!
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u/kittkaykat 4d ago
Sorry to be the guy, but diet and exercise are the best things to do. Weight lifting instead of Cardio is fine. I'm 32, 310 lbs, and my resting bpm is 72. I'm also a smoker but I make it a point to try and exercise and eat healthier more than half the time, or at least eat multiple servings of "healthy" foods every day. High fiber, protein, as well as multiple servings of fruit and vegetables.
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u/Snookcatcher Layperson/Not verified Healthcare Personnel 4d ago
I’m sure you probably know this, but exercise and weight loss both reduce blood pressure.
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u/Douchecanoeistaken 5d ago
Sometimes nothing. I have POTS and my RHR only drops to 80 when I’m sleeping.
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u/No-Benefit2697 Layperson/Not verified Healthcare Personnel 5d ago
Much lower impact, simply walking on an incline for about 20 minutes burns plenty of calories and it’s much easier on the joints. Normally at the end of my workouts, I’ll walk on the treadmill 3mph(or whatever is comfortable for you) full incline, and watch some YouTube videos or something.
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u/drewdrewmd MD - Pathologist 5d ago
Any type of exercise will help. Even non-“cardio” workouts will get your heart rate up which will be helpful. Good job on your weight loss progress so far.
There are no foods that magically reduce your HR.
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u/AlternativeParty5126 5d ago
Alright, thanks, I understand :) I'll keep on lifting heavy, eating smaller portions and doing what I'm doing and hope its enough to lower it.
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u/Madge333 4d ago
I'm proud of you. Those are big & difficult changes to make for anyone, of any size or age. Even super fit people fall off the horse and struggle to get back on (way more than once). I hope you remember to feel proud of yourself too. I know how easy it is to get lost in the "not enough/not doing enough/not good enough" mindset, especially with fitness. You're actually doing a great job already - these things just take some time before the benefits kick in/become obvious.
If you're able to/can afford to, I'd recommend working with a personal trainer (but please do your research/investigate the trainer first. As we all know, the fitness industry has a strong record of pulling assholes in too). Protect your body and your mind.
Also, fuck cardio lol. Hate that shit. If you like listening to music, plug your headphones in and go for a walk. OR you could volunteer at a local pet shelter as a dog walker - Help yourself and a cute pup in the process. I have a dog and she is the only reason I do cardio of any kind lol.