- DAILY CARDIO WORKOUT TO LOWER HEART DISEASE FULL
- DAILY CARDIO WORKOUT TO LOWER HEART DISEASE PROFESSIONAL
DAILY CARDIO WORKOUT TO LOWER HEART DISEASE FULL
Golf – walking the course and putting, not the full swing Light housework, such as making beds, washing up and preparing simple meals Sexual activity (but don’t use your arms to support yourself) Housework, such as hanging out washing, tidying, dusting, with rests. Making light snacks, pottering round the house and garden, peeling vegetables while sitting Walking, cycling on a stationary bike, sexual activity You may find that you will need longer than we’ve suggested below to recover, but here is a typical timeline: What can I do when?Įveryone’s recovery is different, so check with your doctor or cardiac rehab team before returning to or taking up exercise. Being in a group environment is supportive and if anyone needs further psychological support, we can put them in touch with people who can help. We tell people that they’re not alone in this, which can be really helpful. I’m frightened to exercise in case my chest pain returns.ĮC: It’s normal to worry about returning to exercise. But modern cardiac rehab is about pushing people to their full potential and getting them back to work, or to where they want to be. I’m quite fit already I don’t think cardiac rehab is for me.ĮC: It can be perceived as a low-level exercise class, for people who can’t do very much. We try to set goals that are specific to the patient and achievable for them, whether it is walking with friends or family, getting back to running, or gardening. How can I motivate myself to exercise?ĮC: We recommend setting weekly goals, then tracking progress using a pedometer or by measuring how far you walk or for how long. But there are lots of other ways to keep active, too. LD: Cardiac rehab centres have fully equipped gyms, and for the first few classes we give one-to-one support, showing how the machines work and helping people understand why they are doing what they are doing. But I don’t like gyms and can’t use the equipment.ĭo what you can manage. LD: Some of our patients haven’t exercised for a long time, but when they start cardiac rehab they discover it’s something they enjoy. If you experience these, stop and seek medical advice. Chest tightness, dizziness, palpitations and shortness of breath are warning signs. It’s fine to be a little bit short of breath, but not so breathless you can’t talk. This helps you to exercise at the right level. SB: At cardiac rehab, we explain the Rate of Perceived Exertion scale, where you judge how hard you’re working, based on factors such as how heavy your breathing is and how easy it is to talk. How do I know if I am pushing myself too hard? It is low weight-bearing and doesn’t put much strain on the joints. What can I do?ĮC: For people who can’t walk much, swimming or aqua aerobics can be very beneficial. I can’t walk because of my arthritis/balance problems.
DAILY CARDIO WORKOUT TO LOWER HEART DISEASE PROFESSIONAL
We wouldn’t recommend doing any sport without seeking the advice of a professional first. If you have had prompt treatment after a heart attack, you may quickly feel better physically and want to get back to whatever you used to do, but it is still best to let the heart recover. But I’ve always done cycling/tennis/football – can’t I do this instead?Įddie Caldow, Exercise Physiologist: We would recommend waiting a few weeks, until you’ve started cardiac rehabilitation and can be assessed by a professional. After that, the choice of exercise is up to you, as long as your health professional agrees. You can do it at a level to suit you, and it can build up your fitness before you start rehab. Stefan Birkett, Exercise Specialist with expertise in exercise testing and research: Walking costs nothing. We try to set goals that are specific to the patient and achievable By this time you should also have started attending cardiac rehabilitation sessions. Do it every day until it feels easier, then increase the time, and later the speed.Īim to be exercising for 15–20 minutes at a time by weeks four to six. Lisa Docherty, Highly Specialist Cardiovascular Rehabilitation Nurse: Gentle walking is the best way to start, even if it’s just for two minutes. We asked cardiac rehab professionals at Salford Royal NHSįoundation Trust (the BHF Alliance Team of the Year 2015 a few questions about those vital first steps: How do I start getting active after a heart event? Attend cardiac rehabilitation sessions, if possible ask your doctor if you haven’t received an invitation after a few weeks. It’s vital to get the right support though. When you’ve had a heart event, it’s natural to wonder if it’s safe to exercise any more, but being active can strengthen your heart and aid recovery. It’s good to stay active after a heart event, but where do you start? Sarah Brealey shares tips from three cardiac rehabilitation experts. How do I start exercising again after a heart attack or heart surgery?