Can I Walk or Run with Hepatitis C and Cirrhosis?

Can I Walk or Run with Hepatitis C and Cirrhosis? Let’s face it. Running or walking is the best exercise out there. It doesn’t require a gym membership or special clothes. The benefits are numerous. Mental clarity, mood elevation, better sleep, stronger immune system and bones are just a few things that can be gained by going for a walk or a run. When I was diagnosed, one of the first things I wondered was: Can I Walk or Run with Hepatitis C and Cirrhosis?
Well, if a bunch of us were to run together, we might look like a herd of turtles in a race. Just saying….

I was not ready to lay down and die. But I had to be smart for my doctor to give me the go ahead. Can you picture the yellow skinny chick with ascites jogging? My doctor was dubious. I had to prove that I could be smart. At first I wanted to go to bed forever. Really.

Giving up was not an option. I had to relearn everything that I knew about exercise. I’ve written some blogs about it. I know that it works. I have end stage cirrhosis and am certain that one of the reasons I am able to wake up and face another day is because of my determination to exercise.

“The miracle isn’t that I finished. The miracle is that I had the courage to start.”

John Bingham, No Need for Speed: A Beginner’s Guide to the Joy of Running

I love to share my success with my best friends. I want you to live your best and longest life. I do NOT want you to plunge into an exercise program that will jeopardize your health. Sometimes the limits that are placed on us can seem like excuses. Let’s look at how to set healthy limits – and how to get rid of excuses. There is a difference.

 It is important to know what your limitations are. Limitations are legitimate reasons that you should be careful when undertaking any form of exercise. A talk with your doctor is in order. His or her direction should set your mind at ease. If you have high blood pressure, weight problems, portal vein hypertension, or are on treatment, it is smart to set a starting point and slowly train to reach goals.

Excuses are what is left after we deal with out limitations. If we are being smart in setting limits, we still have to deal with our excuses. Once these are dealt with it is easier to talk yourself into getting out there and walking or running.

My best excuses are:

My legs and feet hurt – Wearing a good heel stabilizing shoe is the number one thing that can give you more endurance while hitting the pavement. Your ankles, knees, and hips just stay aligned better if your feet are getting good support. I blew my knees teaching aerobics back during the Jane Fonda high impact days. I invest in a good pair of shoes about once a year. It’s the best $100.00 that I spend.

Go ahead and splurge by going to an athletic store and getting fitted for a pair of shoes that are designed for your current activity level. There are shoes made just for walking, cross trainers for every day, or a running shoe if you like to crank it up from time to time. Your feet and legs will thank you. I wear them around the house just to look good. Hay… walking. Around the house. That’s exercise. One excuse is now gone.

I’m too tired – That is my number one excuse most days. When managing any type of illness, fatigue can be your enemy. I have found that by the end of the day, my body is achy and tired. This is true whether I have exercised or not. After my diagnosis, I decided to go ahead and walk as much as possible whether I felt like it or not. I mean, if the pain is going to be there, why not go for it? There is nothing better than the tired body feeling after a good workout. It is proof that your muscles have had a work out.  Another excuse down the drain.

I have high blood pressure or portal vein hypertension – This is the scary part for me. I take a beta blocker called Nadolol to prevent my stomach varices from bleeding out. It also prevents new varices from forming in my esophagus. If you have varices, read this.   When I walk at a steady 16 miles per hour, that is not a problem. When I amp it up and run, it has gone up to 146. I have discussed this with my doctors and we have come up with a plan. By starting training slowly after finishing Hepatitis C treatment, I was able to do a 5K in between varices bandings.

My doctor set my target heart rate at 90 – 100 beats per minute. It is hard to do. I wear a blood pressure wrist cuff to watch for my heart rate. I slow it down when I get above 100 bpm.  After 1 ½ years of training, I have progressed to a 14.5 minute mile while maintaining a good heart rate. Part of that is due to the Nadolol. Ask your doctor what goals you should try and reach. Then listen and do what they say.

I’m afraid of walking or running – My fear is what keeps me in line. Now that my legs have gained strength that I lost during treatment, I want to cut loose and run! My fear of bleeding varices forces me to run or walk SMART! You may feel some fear when you first start walking or running. Listen to your fear, but do not let it paralyze you. DO NOT overdo it. Literally, a walk to the mailbox during treatment was like a full marathon for me. It’s important to know when to sit down. Listen to your body.

I’m so out of shape or overweight – These are good reasons to start walking, BUT you must take a good look at your current fitness level. If you are starting from zero like I was, take baby steps. Walk to the corner and back every day. After a couple of weeks, you may feel like going around the block. Soon you will find yourself hitting a mile marker!

Here is what to watch for and how to adjust:

Shortness of breath – Walk more slowly. Once you are able to talk or sing along with your headphones on your favorite tunes, quicken your pace.

Sore muscles – Stretch before walking. Check out my yoga blog and youtube. Stretching helps to get the ligaments and muscles warmed up before a walk. Then just before you go to bed, stretch them again. You may be stiff in the morning or when you first get up from a chair. Move slowly until you stretch out the kinks.

Liver pain – I’m updating and editing this in: I just heard from a best friend who is getting ready for treatment. She wants to be in top shape, so she began walking. It felt great – so she cut loose and ran. Then her liver began to hurt. Even though she does not have cirrhosis, she has Hepatitis C and her inflamed liver protested at the jogger’s pace. She’s going to slow it down til she can clear the virus. She’s a smart girl, and I want all of my best friends to listen to their body!

Rapid heart rate – Slow it down. Stop and take your pulse. In the beginning, your target heart rate should be about 100 beats per minute. This is especially true if you are on medications like a beta blocker. Ask your doctor to help you set a target heart rate.

Your heart is a muscle. If it is not used to working out, you have to train it just like you train your leg muscles. Within a few weeks, you will notice that your heart is stronger and does not feel like it is going to jump out of your chest. I once walked ½ mile and rested a few times during that short walk. Now I can do 3 or more miles by pacing myself. It is best to slow your pace than to stop completely.

I have learned that with Hepatitis C and Cirrhosis, fatigue is just part of our daily life. Achy joints and lethargy are common. Sleep is hard to come by, and treatment makes it even harder if you are having side effects. You know what? But the bottom line is that walking and running are good exercise that can help many of the symptoms of liver disease.

I love this quote by Yoda in the Star Wars Movie.

“Do or do not. There is no try.”

Be smart. Know your limitations. Get real with yourself about excuses. Then set your goal of walking every day. I am fighting this battle right now. I try and run 3 miles once a week. It kills me most days. So I have set a new goal. I have ARMed it. It is achievable. It is realistic. It is measurable. See my blog on goal setting. I’m going to take it up to 2 times a week.  

I’m typing this with tear filled eyes. I have never been more determined to live my best life for as many years as possible. I know that you are suffering physical symptoms of Hepatitis C or Cirrhosis too. We’re in this together. Can I Walk or Run with Hepatitis C and Cirrhosis?  You should see me on the trail or the treadmill. It’s a glorious smile on my face. It’s a glorious life that we are living. I love you guys. Xoxo Karen:)

What is holding you back from walking or running? Is it a limitation or an excuse?

pics via fabulously frugal, cheaprunningshoes.com, Karen’s iphone