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amy

31 • Victoria

Goal:

I want to walk 5km normally and keep up with my partner

Time Frame:

3 Months

Best Outcome:

I run 1km and walk 4km!

Steps and Action Plan:

  • Step 1:

    Walk 30 mins a day

    • Activity 1:

      Get outside and walk

  • Step 2:

    Walk 1 hour on weekends

    • Activity 1:

      Choose a nice trail to walk

  • Step 3:

    Start gym slowly

    • Activity 1:

      Bike

    • Activity 2:

      Treadmill

    • Activity 3:

      Crosstrainer

5 Responses
Colin avatar
Colin

Walking is a great exercise to do. I had to learn to walk again post-haemorrhagic stroke, but it's always been one of my pastimes to go for walks in the bush. My advice is don't push it too hard. I worked on the principle of going to my limits and just a little bit further, rather than really overextending. This allowed me to recover more easily and prepare for the next expedition. I can easily walk 5km with my wife over rugged terrain now (2 years post but it's been a long slow haul for me). My next item on the wish list is a hard 10km walk in a nearby National Park. I'll be posting a blog update when this happens (soon I hope)

Tarlie avatar
Tarlie

you give me hope Colin. I had a hemorrhagic stroke in September 2020 whilst on a run. I am still continuing to learn to walk 15 months after. I never thought it would be this hard but am so determined, I'm hoping i can do a 5km walk by the end of the year, but will be happy with even 1km providing i have correct gait etc. 

Diana avatar
Diana

Hey Colin, I am looking forward to reading and sharing more of your blogs. 

Hey Tarlie, StrokeLine are a good source of info/advice or simple a chat about your goal and how you're going. You can call them on 1800 787 653.

I also like this blog by Duncan called 1000 days.

Diana avatar
Diana

Hi Amy, some more community advice for you - 

Bob CeeGee

Only small incremental increases in distance at a time, don't try to do too much, you get further with patience. And a good properly fitted pair of shoes helps (it can help to go up in size a little as your feet swell when they get hot). Have a set time for walks and stick to it, routine will keep you progressing. I find getting up for the sunrise helps motivate me to get outside.

Bob Smith

Set yourself a goal Amy, don't try and do it in a week or two. I had a beautiful lake nearby, 6klm start to finish. First week I did about 500 -600m, noted where I finished, within one year I was doing about 2-3klm. 2 years I got the 6klm.

Kirra Stimson

Set smaller goals on your road to your greater goal. Don't forget to celebrate the smaller wins, they are just as impressive as making it to your ultimate goal.

Ian avatar
Ian

Hi Amy,

My cerebellum ischaemic Stroke is a bit more than 3 years ago now. I practised going forwards, backwards, sideways  in the pool first because the buoyancy of the water made me feel almost normal. I also did balance exercises for an hour per day for 18 months. It has paid dividends as I can now walk normally with my balance impairment only showing up in difficult situations like crossing creeks where the footing is rocky and slippery.

So the repetitive exercise and high dose statin has  been essential in the development of neuroplasticity and hence collateral circulation in my damaged brain.

It was the hardest thing I have ever had to do, but my stubbornness and exercise junkie history meant I persisted with amazing results.

Good luck,

Ian

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