Exercising After Pericarditis

If you¡¯re one of the thousands of people diagnosed with pericarditis each year, you might have felt like you were having a heart attack because the symptoms are similar. Pericarditis can even affect healthy young athletes and children due to a viral infection, autoimmune disease or trauma. Although the condition might keep you from exercising and training until it¡¯s cleared up, you should eventually be able to return to normal activity.
The pericardium is a thin, double-layered sac on the surface of your heart filled with fluid. It serves an important function — shielding the heart from infection or from overexpanding, but it can become inflamed and swollen, leading to a buildup of excess fluid. Symptoms include a sharp stabbing pain that might radiate into your back, neck or left shoulder; difficulty breathing when lying down; a dry cough; and anxiety or fatigue. Most cases are found in men ages 20 to 50, although it can also affect women. Treatment includes various medications that should clear up the condition, although it often recurs.
An article from the Saint Louis University School of Medicine, published in ¡°Current Sports Medicine Reports¡± in April 2006, recommends that athletes with pericarditis refrain from all physical exercise until tests show there¡¯s no evidence of active disease. After that time, they should be able to return to play. Dr. David Stewart, medical director at the Heart and Vascular Institute of Providence Everett Medical Center, adds that pericarditis typically takes one to three weeks to heal, although trying to exercise too soon afterward can cause a recurrence. If your pericarditis is accompanied by myocarditis, an infection of the heart muscle, it might be four to six weeks before you can begin exercising again.
Exercise won¡¯t prevent or cure pericarditis, but it can improve your strength and endurance. Stronger muscles will help your heart use oxygen more efficiently, and the heart won¡¯t have to work as hard to pump blood. The reduced blood pressure will increase your overall health and fitness level, as well as help boost your disease-fighting immune system.
After treatment ends, start exercising slowly at first and work with your doctor or physical therapist to create a personalized exercise routine. Slow walking is a good way to ease back into activity, while your therapist monitors your blood pressure, heart rate and cardiac rhythm. As your endurance increases, you can start adding brisk walking, running, cycling or swimming. If you experience any shortness of breath or rapid heartbeat, or if you cough up blood or have unexplained weight loss, consult your doctor.

Exercises to Strengthen a Weak Foot

Exercises for a weak foot are designed to help you strengthen the muscles in and around your foot in an effort to give your foot more power and flexibility. In addition, exercises for a weak foot can help reduce any limps or changes in your walking stride because of the weakened state of your foot resulting from an injury or medical condition.
Plantar flexion exercises can help you strengthen your weak foot by extending your toes out and away from your body. With the assistance of a resistance band, sit on the floor, extending your weak foot forward and away from your body. Wrap the resistance band around the balls of your feet, keeping a hand on each end of the resistance band. Once the band is secure, flex your feet out and away, feeling the resistance. Hold this stretch for 10 seconds before relaxing. Repeat until fatigued.
Towel crunches can help you strengthen your feet as well as improve flexibility and range of motion in your toes. Place a small towel on the floor. Sit in a chair directly in front of the towel. From there, place your feet on the towel so your toes are curled on the edge of the towel. After curling your toes around the towel, pull the towel in and toward your body. Once you have pulled the towel as far as it can go, spread it out again and repeat until fatigued.
This exercise can strengthen your foot as well as improve your ability to rotate your foot upward. Sit in a chair with your feet flat on the floor and your back straight. From there, place a pencil on the ground. Wrap the toes of your weak foot around the pencil, making sure to grip it tight. Once you have gripped it, lift the pencil up and off the floor while keeping your heel firmly on the floor. Hold this position for five seconds before relaxing. Repeat until fatigued.
Heel walking exercises can help you strengthen the muscles in your feet as well as your ankles and calves. Start by standing straight with your knees slightly bent and arms at your sides. With your shoes off, begin walking in a straight line, keeping your weight on the heels of your feet as you walk. Attempt to perform between eight and 15 sets of 20 seconds of walking. If your weak foot is unable to withstand the extended sets, reduce the sets to a manageable number.

Is There an Ideal Weight for a 6’2″ male?

At 6-foot-2 your ideal weight can fall into a nearly 50-pound ideal range. Even outside of this range your weight may still be healthy if your body fatness is within the ideal range. Use these guidelines as a general reference but consult your medical provider to find out with certainty if your weight is healthy for your height.
According to the body mass index, the ideal weight range for a man who is 6-feet-2-inches-tall is 145 to 194 pounds. This would put him in the healthy BMI range of 18.5 to 24.9. At 144 pounds or less his BMI would classify him as underweight. At 195 pounds or higher, his BMI would classify him as overweight. Being either underweight or overweight poses risks to your health.
BMI is simply your weight in kilograms divided by the square of your height in meters. In U.S. measurements you can divide your weight in pounds by the square of your height in inches and then multiply by a conversion factor of 703. At 6-feet-2-inches, a man’s height would be 74 inches. To get his BMI this man would need to divide his weight in pounds by 74 squared and multiply by 703. For instance, this would give a 180-pound man a BMI of 23.1 — safely within the ideal range.
BMI is not a direct measure of body fat. This means that if you have a lot of muscle it’s possible that your BMI will indicate that you are overweight. But having additional lean body mass isn’t unhealthy. A better measure of health is body fat percentage, which isn’t dependent on height. Men aged 20 to 39 should ideally have a body fat percentage between 8 and 19 percent. Between ages 40 and 59 the ideal range is 11 to 21 percent, and between 60 and 79 percent the ideal range is 13 to 24 percent.
Only a medical professional can tell you what your ideal weight should be. If your weight falls outside the ideal BMI range, talk to your physician. Your doctor can tell you if you are healthy, or if you should adjust your weight. Your doctor may perform a direct test of body fatness, such as a skinfold thickness test or bioelectrical impedance testing.