How to Get Our Steps In

Now that colder weather is upon us, something that those of us with heart failure might be thinking about is: how do we get our steps in when walking outside is no longer feasible?

I will not get into why it is no longer feasible - but let's just say that cold weather can be tough on the heart. So, talk to your doctor about exercise and what is safe for you!

Keep in mind that COVID is another consideration for all of these suggestions below, unfortunately. I have personally started wearing masks when I'm out, too, but that is a personal choice. I will say that heart failure makes you at greater risk of getting sicker with COVID.¹

Possible ways to get your steps in!

While shopping

You first might want to try to multitask. So, I have personally gotten steps in at Target and the grocery store. Any big box store that you might be going to anyway is a good spot to take a few laps and get those steps in! Same idea, but slightly different is mall walking. That is a terrific place to get steps in when it's cold, and perhaps easy to stay away from others depending on when you go.

Your local recreation center might have a walking track, too. I also know of larger churches that have indoor tracks as well!

More steps during activities at home

Another idea is trying to get the most bang for the buck when it comes to being at home! You might not have considered this yet, but what about pacing as you are brushing your teeth? What about putting clothes away one item at a time, and putting the stack of clothes in another room? Or what about calling a friend and walking around the house as you talk? Lastly, consider using the bathroom furthest from you, or even if you are watching TV, getting up, and walking around during commercials.

Work with your doctors for recommendations

The caveat is that I would ask your doctor if it is exercise or the intensity of the exercise that is important, or maybe a bit of both. Personally, I try to balance what I can do around the house with more sustained activities, while of course watching my heart rate.

Along those lines, your local hospital might have a stepped-down exercise program for those who graduate from official Cardiac Rehab. I participate in that, and it's a lifesaver during hot and cold months. Plus, some other things that make the program terrific (which I'll get into in a different post). Mine charges me $50 monthly.

Find a free online resource

Lastly, take a look at online sources as well. There are YouTube videos of people doing workout videos at home. If videos call for weights, you can easily substitute that with a can of soup, jugs of milk, etc. There are lots of things that are 2 - 5 pounds so you do not have to buy, or store, weights around the house. If you are watching the cost, often these YouTube videos are free!

Managing heart failure and getting your steps in during colder seasons

I hope this helps! Let's try and encourage each other to keep up the physical activity even during the winter.

We'd love to hear about the strategies that work for you in the comments below!