Survivor Story: A Heart Attack While Hiking Taught Me What Being “Healthy” Means
By Sudip Nag
MOUNTAIN VIEW, CA – I thought I was healthy. I hiked regularly, played soccer, and stayed active. Like many people in the Bay Area tech community, I worked long hours, managed stress as best I could, and told myself I would call my doctor for an annual check-up when things slowed down. They never really did. And in 2024, that gap between intention and follow-through nearly cost me my life.
I was on a hike when I suffered sudden cardiac arrest. My life was saved by a physician who happened to be passing by and performed CPR. He kept me alive until emergency help arrived. I am forever grateful this stranger had the compassion, knowledge, and instinct to act; because of him, I am here to write this.
Recovering from a life threatening cardiac event requires specialized rehabilitation which I received at El Camino Health’s Cardiac and Pulmonary Wellness Center in Mountain View. Not knowing what to expect, I thought there would be exercises. What I got, however, was something I had never really had before: a comprehensive understanding of what was happening inside my body. They coached me on nutrition, strength and stability exercises, and overcoming the psychological effects of the experience. I now have a set of principles to live by that can work for people at every fitness level. Today, I am sharing them with you:
Know your numbers. Blood pressure, cholesterol, blood sugar, and body mass index. I had always assumed that if something were seriously wrong, I would feel it. That is not how it works. The most important warning signs are invisible without regular monitoring and screening. I had been walking around with a cardiovascular crisis building inside me and had no idea. Do not wait until you feel sick to find out what is happening in your body.
Exercise smarter, not harder. Consistency matters far more than an intense, single workout. The American College of Cardiology recommends 150 minutes of aerobic exercise per week. That is achievable and sustainable.
Do not skip strength training. Aerobic exercise is good, but strength and balance training are what actually protect you as you get older. They prevent falls, maintain bone density, and keep you functional for decades. I no longer ignore this as I had done before my cardiac event.
Fuel your body properly. Fresh vegetables, fruits, and plant-based proteins are the foundation. Not a diet or a detox. This is the foundation for what you eat every day. You either build your health or quietly erode it.
Learn CPR. A stranger’s immediate action saved my life. It only takes a few hours, and it is one of the most important things you can do for the people around you.
Find your team. Growing up in an Indian household, regular checkups were simply never a priority. You went to the doctor when something was wrong — not to find out if something might go wrong. The difference-maker has been finding a group of people who would walk alongside me on my health journey. Whether it is a rehabilitation team, an exercise group, or friends who share your priorities, people who exercise and stay accountable together are simply more consistent. Connection is not just emotionally nourishing. Research shows it is physiologically protective.
I now make my checkups a priority. I track my numbers. I do not skip strength training. And I have thought a lot about what it means to be a lifelong soccer fan who almost did not make it to another match.
The message I carry is simple. Your intention to be healthy is not enough on its own. You have to build the infrastructure around it before a crisis forces your hand.
Your health truly is your wealth. I learned that the hard way. I hope you do not have to.
(Nag is a Bay Area resident. He completed cardiac rehabilitation at El Camino Health’s Cardiac and Pulmonary Wellness Center in Mountain View, California.)
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