Reduce your risk of a heart attack (without quitting your job in IT)

Reduce your risk of a heart attack (without quitting your job in IT)

August 18, 2019 0 By Bertrand Dibbert


>>Our next presenter has been a real inspiration. I just learned about her story
backstage and it’s incredible. She started walking about 10 months ago. Has lost 60 pounds over that time,
and is really a great story for us. So, please help me welcome, Lynn Crone
[assumed spelling], who will be presenting on reducing your risk of a heart
attack without quitting your job in IT.>>He’s going to walk now
more that he’s spoke with me. I’m Lynn Crone from informatics and computing. And I wanted to take some time to talk
to you about, I’m an IT person of course. I’ve been here for awhile. We sit at our desk a lot. It’s unavoidable. So, I want to talk to you a little bit about
maybe inspire you to move around a little more. So, these are signs of heart attack warning signs. They’re good to know. This is a short list. And I’m not a medical person. There could be other signs too. What I find is, equally interesting, 50% of people
who die of a heart attack had no warning sign. So, every 42 seconds one person’s diagnosed. In a 15 minute lightening talk
11 people die of a heart attack. It’s unfortunate. It’s sad. It’s the number one
cause of death for men and women. Each year 735,000 people have a heart attack. So, it could be any of us. We’re just trying to reduce our risk. So, I’ve worked in IT since 1989. I’ve been at IU since 1999. I started at Lindley Hall working with IT
staff, and then we merged with Informatics. And now we’re just growing in leaps and bounds. We have 15 buildings and there’s a lot of walking. We’ll get to that later. I have a family history of heart disease. And my dad passed of a heart attack. My mom had a brain stem stroke. I have coronary artery disease. I used to be an exercise avoider. I didn’t want to have to walk a long distance. Yeah, I thought when I got to feeling
worse, I’m just getting older. I’m almost 50. I’m just getting older and
that’s why I feel worse. It turned out, no, you don’t have to
feel worse because you’re getting older. You can feel better. So, I decided, I’m going to visit my physician. One day like I feel like my
knees are floating around. I didn’t feel well. I go see my doctor. What are my numbers anyway? These are my two sons who encouraged me in that. Okay, so, my light switch moment, you can see
these terrible numbers, half fat, 49% fat. So, I looked at all the numbers
and my cholesterol is terrible. I weigh 230 pounds. You can tell I’m not a statuesque person. I’m 5’4. Anyhow, so, I had all
of these things to deal with. What to do? I decided I was going to go walk everyday. And I was going to walk everyday
at lunch no matter what. And I’ll walk an hour a day. Maybe on the weekends I’ll
just walk our county road and at work I’m just going to walk for an hour. I’m going to read my Bible
everyday, gives me time to reflect. To kind of step back and look
at a bigger picture maybe. Meditate, whatever you like to do. I started tracking with apps. Map My Walk, I used it everyday. I still use it. I have a Fitbit, HR. My Fitness Pal, I track my calories with that. And that was really handy. I just logged everything I ate and before I
knew it I was eating more fruits and vegetables. It was just like that. I started redesigning meals. Instead of ordering out from Jimmy John’s
I decided I’d start bringing my lunch. One day I run into the Jimmy John’s guy several
months later and I was like, give him a big hug. And I’m sorry man, I can’t order from you anymore. I’m bringing my lunch now. Yeah, and I got this Fitbit. Okay. So, one thing led to another. So, I started walking everyday. And I found out that it worked. Once people know that you’re going to walk for
30 minutes, or an hour, and you’re actually going to take your lunch, people start to know
that your going to be away from lunch. Things are going to carry on without you. Take that 30 minutes or an hour and go. I quit smoking the first week I started walking,
because I needed the air for the walking. So, IU has free, IU Quit for
Life program is what I used. I got patches, and gum. I got it all for free. IU covered that. So, if you have that you can try it too. Started using the stairs and not the elevator. It’s kind of silly to go on a walk at lunch then
get back to the office and take the elevator to my third floor office over and over again. Finally I thought, I’ll stop doing that. I take the stairs all the time now. Healthy food, I stopped going
to the vending machine. I stopped ordering out. I stopped just eating vending machine food often. I don’t drink pop. I mean I gave up some of that. I drink a lot of water. And so my quit smoking money,
so far I’ve saved $3000. And I quit smoking in November. So, of that money I spent $22 a month at a Hyper
membership, at the rec’s sports membership. They’re fantastic there. They’ve got a walking track. They’ll show you how to use equipment. If you’re feeling like, ugh, I
can’t go, then they’ll cheer you up. Yes, you will go. They’ll tell you. The IU Walk to Wellness program, it’s free. You can go to it. It’s offered. They send out an email to everybody. It’s at lunchtime. If you go to all of the sessions
you can get a free step counter. So, that’s another freebie. Lunchtime fitness, once you get IU Rec
Sports membership they have exercise. And I even did kickboxing at lunch one day. My kids were like, kickboxing, wow. So, they’re just so impressed. So, by February I could walk
four miles in one hour. So, that’s 15 minutes a mile. And I don’t have long legs. So, I’m really going like I’m late to
a really important meeting basically. So, I wondered, could I jog? So, I got on our county road and
I just didn’t buy any fancy shoes. I just took the shoes I had and I went on our
road and I just tried to run as far as I could. And I made it almost a mile. So, I’m going to practice so
I can make it to that mile. So, I set up a little three
mile loop with Map My Walk. And I just run as fast as I could,
and then walk, run, and walk. One day a kid in the neighborhood,
he’s a grown up sheriffs deputy now, stopped me with his patrol car and
said, Mrs. Crone, are you okay? I said, Jimmy, I’m trying to get exercise. He thought I was being chased by somebody. One day I got a text message on my phone,
a lady from church, she said, Lynn, Alyssa thinks that your car is broke down. Is everything okay? I said no, I’m just out for a walk. I was not known for exercise at the time. So, in March I heard about the
Magnificent Seven Road Race Series. I’m involved with it now. I love it. They were going to have their
season opener 5K race. And so I decided I was going to go to it. And I was able to start it and finish it. And run all the way from the beginning to the end. I made a new friend. And now every race I go to I make a new
friend, take a selfie, post it on my Facebook. But, this Magnificent Seven,
they have walking and running. They’re free. I mean, you owe, I mean 20 bucks for a race. That’s not much. Okay. So, but, there’s more. So, I lost 50 pounds by my
fiftieth birthday, which was June. I ran, now it’s a dozen 5K races. But see the 50K for my fiftieth year. So, now I did 12 of those, that’s 7K, a 10K. I learned to swim over the summer at the IU
outdoor pool so someday I can do a triathlon. And I’ve been doing high intensity
interval training and functional strength training
with Teamwork Lemmington. They’re great place. I wanted to mention them here,
because they really been super. I did my first mini marathon two weeks ago. I made it in two hours and 23 minutes. And at the first water stop there’s a bunch
of high school kids, and they’re like, are you ready for a drink of water? It was five miles. I was like, that sounds great. They said well, we’re out of cups. So, the next water stop was
two miles down the road. But, I made it. So, now I run about three miles every morning
here on campus when it’s dark and cool. And people say, aren’t you
worried about your safety? I only worry about skunks. Sometimes you can smell them
but you can’t see them. But, other than that all I
see are other runners, so. Yeah, my knees aren’t wobbly or achy anymore. I saved $3000 not smoking. However faster you’re moving
you’re going faster than the couch. I thought of that a lot when I started walking. I was like, you know, I’m just
going to go as fast as I can. Try and get my heart rate up. So, these are, it’s kind of fuzzy, but, so you can
see 30 minutes a day, get out and do something. And do something more vigorous at
least 25 minutes three times a week. High intensity two days a week. You know, if you get out and do, here’s my advice,
if you get out and do something 30 minutes, get your heart rate up, you’re
going to be better for it. So, These are some of the
races that I’ve gone to now. I’ve completed all of these. And what’s neat is now instead of investing
in cigarettes and investing in taxes, I’m investing in all these great causes. So, The Teachers Warehouse, Fallen Officer Fund. Just all these different great causes. So, if you ever get interested
in this you can run these races and contribute to these wonderful things. So, before there’s all my numbers. Half fat, can you believe that? Well, anyway. So, there’s all the things to know. And this is interesting. So, the heart attack prevention score,
you can calculate, you can just Google that and find a place to check it at. But, there’s, 2.1% is the risk I’ve inherited. So, I’ve gotten all my risks away that I can. So, you’ll see this, so before and after. In November I get to sign my, I’m not a
smoker affidavit, so, just so you know. So, all my numbers are better now. My risk of heart attack is only 16%. It used to be, you know, quite a bit more. My advice, I’m not a doctor, I’m
an IT person, go get a check up. Find out what your starting number
is and then work from there. Get away from your desk. If you can get away 15 minutes, 30 minutes. Some days I have a lot of meetings. Maybe I couldn’t make it, but I
made sure to make that 15 minutes that way I’ve got that daily habit. I’m going to get out and do
that, just a daily habit. Be intentional about it and defend
time that you’re spending on you. You know, you spend 30 minutes on you the chance
of an IT catastrophe happening at the 30 minutes that you’re away from your desk is pretty slim. Get out. They’ll find you if they need you. Track your progress. Some days maybe you don’t lose weight or
anything, but, you just feel stronger. You can track your progress. You’ll increase your circle of friends. So far I’ve met cancer survivors, broken hip
replacement survivors, knee replacement survivors. I’ve met all kind of people that had all these
difficult things and now they’re doing great. Maybe they’ve had children and they’re pushing
their strollers in these races or walks, so. One of my running buddies is 86 years old. Yeah. So, age won’t keep you from it. I want you to avoid a heart attack. I’ve worked with many of you. I’ve been here a long time. I know you. So, I don’t want you to have a heart attack. IU doesn’t either. They’re a worldwide, you know, organization. We’re world known for our IT because of
all of us in the trenches working on it. So, we don’t want to lose anybody. So, here’s my before and after
pictures, you can kind of see. And oh, and I led a walking club at work, so. The Walk IU thing. So, now I’m down 60 pounds. So, you can kind of see all
the different resources. A lot of these that I use are IU resources. They’re free to us. We’re lucky to have them, so. A lot of the free apps you can use. The IU Quit for Life, for
sure, save you a fortune. Okay, that’s my presentation. Thank you.