Andy Flynn poses at Terrapin Point at the Niagara Falls State Park with Horseshoe Falls (and Canada) behind him on Aug. 9. (News photo — Andy Flynn)

May 10: 490 lbs.

May 31 (surgery): 460 lbs.

Aug. 16: 412 lbs.

Total lost: 78 lbs.

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A Maid of the Mist boat below Horseshoe Falls, with Canada on the right (News photo — Andy Flynn)

Last year, I made plans to visit Buffalo for a couple of nights so I could show my wife Niagara Falls; she’d never been there before, and I thought it would be a great trip to make some memories. But I changed my mind after a reality check.

I canceled my hotel reservations after realizing that I was in no physical shape to walk from the Goat Island parking lot at Niagara Falls State Park to the Horseshoe Falls observation area at Terrapin Point. I weighed 485 pounds at the time.

This year, after bariatric surgery, I was determined to follow through on my plan to visit Niagara Falls. Not just for my wife, but to show myself that my weight-loss investment was paying off. And, after my surgery scare in early June, I was eager to check that memory-making moment off my bucket list.

So, on the morning of Tuesday, Aug. 9, my wife and I spent two hours on our 25th wedding anniversary gawking at Horseshoe Falls. I even made it part of my exercise for the day, walking up and down the stairs to the head of Terrapin Point rather than taking the easy-access ramp.

Was I sore they rest of the day? Yes. Was it worth it? Definitely!

Terrapin Point at Niagara Falls State Park (News photo — Andy Flynn)

The day before, I weighed 417 pounds. A week later, I weighed 412 pounds. It looks like my investment is indeed paying off.

Before my surgery on May 31, I announced two exercise goals: walk a 5k race (3.1 miles) on my 53rd birthday, Sept. 9; and walk the Lake Placid Classic 10k race (6.2 miles) on Oct. 8. Over the past week, I’ve had to reevaluate those goals and make some adjustments.

Since restarting my walking program in June, I’ve made some progress. I’m now walking up to 1.6 miles on a hilly course, most of it on Ampersand Avenue near my home in Saranac Lake. Sure I stop a lot and have to sit to rest a few times, but I’m inching closer to 3.1 miles.

The trouble is my body is feeling the effects of aging, and it’s affecting my fitness program. My legs and knees are in worse shape than they were eight years ago when I first trained for the Lake Placid Half Marathon. Back then, I could easily walk 3.1 miles while carrying 412 pounds. But today it’s more painful, my recovery time is longer and I’m afraid I’ll hurt myself if I push my body too hard.

On Sunday, Aug. 14, when I planned to walk 1.9 miles at the North Elba Show Grounds on my long walk day, I only walked 1.5 miles. It was another reality check. I asked, “Can I safely walk a 5k on my birthday and the Lake Placid Classic 10k on Oct. 8?”

Looking up at the stairs at Terrapin Point, Niagara Falls State Park (News photo — Andy Flynn)

Over the years, I’ve learned to listen to my body. So that’s what I’m doing. I will push myself a little more each week, but not so much that I put myself in danger of causing an injury. That said, I will definitely be able to walk 3.1 miles on Sept. 9. As for the 6.2 miles on Oct. 8, we’ll have to wait and see how I progress.

The purpose of setting these race goals was more about the journey it takes to get to the finish line than actually getting to the finish line. As long as I keep working at it, and gradually improve, I will eventually get to the 10k finish line — this year or next year, it doesn’t matter.

The 5k and 10k milestones, by the way, don’t have to be met at an official race. I could just do it on my own and be happy with the accomplishment. Yet, I’ll admit, it feels great to cross an official finish line and earn a finisher’s medal. So I look forward to participating in more walker-friendly races in the future.

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Fitness program

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As I looked at my walking goals after Sunday’s long walk, I decided to finally sit down and design a fitness plan. Until now, it’s only been about the walking and the usual household chores that require some physical effort, such as mowing the lawn. Now I’m trying to work in some strength exercises.

It got me re-reading the exercise material in my binder from Adirondack Health’s Bariatric Center. As part of my surgery preparation, I was required to meet with a physical therapist, and during that meeting, I was given a handout about exercising. In my packet on the vertical sleeve gastrectomy, there is also a page on physical activity. Both handouts are helping me shape a fitness program.

Activity: “You should be active for 10 minutes of every hour you are awake.”

Strength or resistance: “Begin with two times per week and increase to three or four times per week.”

Endurance or aerobic: “A planned exercise session at a prescribed frequency, duration and intensity. Last at least 20 minutes while stressing your cardiovascular system.”

Frequency: “Begin exercising at three times per week and slowly increase to five times per week, as you are able.”

Duration: “Begin by exercising for a minimum of 20 minutes. Remember that the primary source of ‘fuel’ for the muscles are carbohydrates for the first 35 to 40 minutes with fat taking over after that, so the goal is to increase the duration to over 40 minutes per session.”

Intensity: “You may exercise in your prescribed heart rate zone or use the talk test.” The optimal heart rate range for my age is between 119 and 145. “Increase the number of minutes you exercise first. Then the number of times per week and finally once you are exercising five times per week and for 40 to 60 minutes per session, increase your intensity.”

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What’s next?

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Now that the Niagara Falls trip is off my bucket list, I have to decide what’s next. A year ago, when my Uncle Joe died, I remembered a piece of advice he once gave me: “Keep trying new experiences.”

So that’s what I’m doing with my new body. As the pounds continue to shed, my mobility will improve, and I’ll be able to do a lot more. In addition to implementing a fitness plan, I will keep trying new experiences … like my trip to Niagara Falls. It’s all part of the journey.