this post was submitted on 23 Aug 2025
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Fitness

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Temporary walking/running alternatives? (lemmy.ca)
submitted 1 month ago by remotelove@lemmy.ca to c/fitness@lemmy.world
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tl;dr: looking for a moderately intense upper body workout that will impact heart rate the most.

I am a "new" runner again after not going out of my way to exercise for the last 20 years or so. My blood pressure had gotten insane (resting rate was clocked at +180/+120 at a Dr. checkup earlier this year.) so I decided to take action.

For the past couple of months, I have been working my way up from walking, to power-walking, to almost jogging and now into actual running at probably a 8-10 minute/mile pace. Thankfully, I have always been on the thinner side, so I get to focus purely on cardio for now.

Of course, my posture and gait sucked ass at first and I was pushing too hard without much recovery time, so as a result, I am babysitting minor MCL injuries right now. There isn't anything torn or anything, just sore as hell. I literally just got back from a 2.5 mile walk, but it was kind of pointless as it was extremely slow pace and I had to stay focused on knee safety.

However, as a result of the walking/jogging/running, my resting blood pressure is already down to a reasonable average of 124/90 and my Dr. has reduced my BP meds (beta blockers). As hell has apparently frozen over, she even managed to crack a smile over my lifestyle changes. (She has seen me through some rough times to include my most severe alcoholism days, so I was just used to stern looks and pseudo-lectures.)

Through my fitness apps, I noticed a direct correlation between max heart rate achieved (over time) to reduction of BP and lower resting heart rate and I want more!

On my running down time/recovery time, I would like keep to pushing my heart rate a bit. What upper body exercises are best for heart rate as I still am able to commit 1-1.5 hrs per day to fitness? Until I can plateau my fitness level and switch to more "maintenance syle" exercises, I would prefer to keep pushing fairly hard.

Any suggestions would be appreciated and I hope my storytime post gave context to my situation. Cheers!

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[–] hddsx@lemmy.ca 14 points 1 month ago (1 children)

Have you tried swimming

[–] remotelove@lemmy.ca 10 points 1 month ago

Never even occurred to me but is absolutely viable and now that I think about it, it's probably more accessible than I would have originally thought. Thanks!

(It may be harder to work into my schedule, but I'll see what I can do.)

[–] bob_omb_battlefield@sh.itjust.works 8 points 1 month ago (1 children)

Something in the pool could be good for reducing impact.

[–] remotelove@lemmy.ca 3 points 1 month ago

That seems to be a common theme on this post so I'll make a focused effort to make it to the pool now. It should be nice to get back in the water, TBH. I was a lifeguard for one of my first jobs ever and was always around water before that.

[–] exasperation@lemmy.dbzer0.com 5 points 1 month ago (1 children)

Walking on an incline is a lower impact method of raising intensity without increasing strain on the joints, but it really only works if you're using a treadmill or some kind of one-way trip (if you're making a round trip loop you'll have to have as much downhill as uphill). I also find cycling to be lower impact than running.

If you have access to a well equipped gym, some have arm pedaling machines for cardio without legs. Rowers tend to use both upper and lower body, so that for any given level of intensity your lower body will be feeling less stress than if you were running.

If you can hold something heavy, like a kettlebell or just anything, you can probably do something like kettlebell swings, or chops, or if the heavy thing you have isn't fragile, some throws.

If you have ropes you can make waves with them, pull weights with them (while keeping your legs stationary to reduce strain on your knees), etc.

And if you don't have any equipment, there are plenty of body weight exercises that don't put too much stress on your knees: mountain climbers, body builders, flutter kicks, bicycle crunches, leg lifts, push ups, etc.

It might be that your arm or core strength in some of these exercises can't get your heart rate up as high, and that's fine. You'll still be improving, and eventually you'll feel that you're taxing your heart and lungs.

[–] remotelove@lemmy.ca 2 points 1 month ago

My under desk walking pad just arrived and it can incline up to 10°, so I am covered on that front. I was just planning on 0° just to keep my legs moving, but I'll go ahead and crank it up.

My office has a gym that I have scoped out already, and had only considered the tread mills up until now. Ill re-survey the gym next week so I can adjust my plans for a more comprehensive afternoon workout. Upper body in the afternoons seems like a better plan for my schedule, actually.

Cool. I have saved this post and will experiment with different things over the next few weeks. Thanks for the writeup!

[–] Aurenkin@sh.itjust.works 4 points 1 month ago (1 children)

This isn't exactly an alternative right now but you might want to consider looking into rucking. I used to run but after injuring myself several times and getting frustrated with having to take long breaks I took up rucking and haven't looked back. For me it hits some of the same feeling as running but it's low impact and can be as intense as you make it.

[–] remotelove@lemmy.ca 2 points 4 weeks ago (1 children)

Ok, I listened when you commented but didn't say anything. My weight vest came in yesterday and gave my regular walk a try with with 22.5 lbs. (I can max the vest @ 45lbs.)

After about 2 miles, it felt like I had already done my daily goal of 8. I pushed harder for a bit after that and turned around. The last mile home was brutal. You were right, it's intense as you make it and it doesn't take much to turn the dial up or down.

Rucking really seems to be my thing for now and may even get a smaller vest for jogging and running when that becomes viable again.

Thanks for the suggestion but my body is going to hate you specifically for the next few weeks. ;)

[–] Aurenkin@sh.itjust.works 1 points 4 weeks ago

Awesome to hear! I could go on all day about how awesome rucking is and it sounds like you're already an experienced runner so you probably know this already. Just be careful starting out on your joints, for reference I'm a relatively experienced lifter but I started rucking with only 6kg (I think 13 pounds) and went up gradually from there but yes it's an awesome feeling.

I also had some issues with blisters as I started going for longer distances but these are solvable problems with the right treatment and gear, not like shin splints and tendonitis that I was getting with running. Anyway, I'm so glad you enjoyed your first ruck, I love getting a full body endurance workout plus cardio all in one.

[–] BCsven@lemmy.ca 4 points 1 month ago

Do you have weights? If not just do sets of pushups, sit-ups, do them again etc. Your heart rate (if you haven't conditioned for push ups already) will raise significantly and If you have weights doing heavy lifts in sets will also keep year heart rate high as it tries to feed your muscles oxygen.

[–] dylanmorgan@slrpnk.net 3 points 1 month ago

Moving your arms relatively rapidly tends to increase heart rate, think speed bag (boxing) exercises.

[–] Mouselemming@sh.itjust.works 3 points 1 month ago (1 children)

Core exercises that use motion such as crunches, situps, leg lifts, bicycles if they don't hurt your knees or you can do them straight-legged can get your heart pumping. And they'll help build support for better gait.

[–] remotelove@lemmy.ca 3 points 1 month ago* (last edited 1 month ago) (1 children)

I started those this morning before my walk, actually. My calf are the first thing to give out when running or power walking and read that I need to focus more on other parts of my body like you suggest. (Glutes specifically for calf endurance.)

Thanks for suggesting more core exercises though. It does align with what I have been reading so far, so confirmation is awesome.

[–] Mouselemming@sh.itjust.works 2 points 1 month ago

Ah, maybe try letting your heels hang off an edge, not too high and with something to hold onto, then raising to tiptoe and lowering to heel-stretch, up and down until you START to feel it in your calves and/or shins, then stop. Don't overdo, build slowly. You won't really know until 2 days later if you can do more next time. Surely by now you've learned pushing too hard just sets you back.

[–] athairmor@lemmy.world 3 points 1 month ago

Can you row?

Pros: It’s low impact and a full body workout Cons: Your knees will be bending a lot and it has to be fairly intense to get good cardio.

Ask your doctor’s opinion before starting anything new.

[–] PunnyName@lemmy.world 2 points 1 month ago (1 children)

Jaysus, that's a common BP that I saw when I worked at the rehab. Do you smoke or drink? Big contributing factors.

[–] remotelove@lemmy.ca 2 points 1 month ago

Zero alcohol for the last several years, but still vape unfortunately. My caffeine intake has been cut significantly to one cup of coffee in the morning and energy drinks have been eliminated as well.

Once my caffeine addiction was tapered back significantly and I got over the withdrawals from that, it was a net positive on a number of fronts. (Headaches, excessive tiredness, etc..)

Nicotine is absolutely a contributing factor, but sitting on my ass all day, everyday, was the primary culprit. I am on my stroll around the house now typing this just so my Fitbit will shut the fuck up about meeting my 250 step per hour goal. (I complain, but it really helps a ton to reduce issues from orthostatic hypotension.)

[–] Guidy@lemmy.world 2 points 4 weeks ago (1 children)

Kettlebell swings get my heart rate to 140s or 150s. That’s only 25 reps at 25 lbs, and takes less than two minutes.

[–] remotelove@lemmy.ca 1 points 4 weeks ago

Ok, cool. That is about the highest I can get on my heart rate (140s) with steady jogging after just under a quarter mile. (For now.. it's getting harder to get my heart rate up because of my consistent exercise, so that is nice.)

Just looking at pictures, it looks like there might be strain on the knees, even though there is no impact. On my worst days, flexibility is an issue. (It turns out that it wasn't an MCL issue after talking with my doc. It's just plain old arthritis so I can overcome that with ibuprofen.)