Heart Disease and Exercise
Exercise may be one of the best moves you can make, even if you have heart disease.Consider just a few of the possible benefits of exercise:
I've discovered that most of the time, my life with a chronic disease can be
much like everyone else's. I am 41 years old. I am a father, husband, uncle,
nephew, and son. I am an ex-cop. And, to either the bemusement or bewilderment
of my friends and family, I am a former professional wrestler-the raucous,
fake, TV kind. I am a writer and the token male member on my office's women's
advancement committee.
I am many things to many people. Most of all, I am a man with advanced heart
disease,...
- Strengthens your heart
- May improve congestive heart failure symptoms
- Lowers your blood pressure
- Makes you stronger
- Helps you reach (and stay at) a healthy weight
- Helps manage stress
- Boosts your mood and self-esteem
- Improves sleep
- How much exercise can I do each day?
- How often can I exercise each week?
- What types of activities should I try, and what should I avoid?
- Should I take my medication(s) at a certain time around my exercise schedule?
- Should I take my pulse while exercising? What should it be?
- What warning signs should I watch out for while exercising?
Types of Exercise
Your workout plan will generally include these two main kinds:- Cardiovascular or aerobic exercise. This is the type that benefits your heart most. Examples include walking, jogging, jumping rope, bicycling, skiing, skating, rowing, and aerobics or cardio classes. These strengthen your heart and lungs. Over time, aerobic exercise can help your blood pressure and improve your breathing, and then your heart won't have to work as hard during exercise.
- Strength training. These exercises tone and build up your muscles. You may use hand weights, weight machines at a gym, or your own body weight. Typically, you do several sets of each exercise, and then let those muscles rest a day or two between sessions.
You may want to work with a certified personal trainer, ideally one who has helped people who have heart disease, at least at first
Warm Up and Cool Down
Every time you exercise, start by warming up. This helps your body adjust slowly from resting to working hard. A good way to warm up is to do whatever you plan to do during your workout, but at a slower pace, so you're easing into it.If you experience chest pain, serious breathlessness, or dizziness, you should stop exercising and let your doctor know about your symptoms.
When you're done, cool down by gradually slowing your pace. Don't just stop or sit down! Sitting, standing still, or lying down right after exercise can make you feel dizzy or light-headed or have heart palpitations (fluttering in your chest).
Achieving Maximum Results
The American Heart Association recommends working up to exercising on most days of the week. The more exercise you can do, the better for your fitness. But any amount helps your health.If you're not active now, start slow, and gradually make your workouts longer or tougher over time. You should be able to talk during your workout. If you can't, it's probably too intense for you.
Wait at least an hour after eating a meal before exercising. If your doctor gave you any restrictions on fluids, keep that in mind if you drink liquids during exercise.
If You Have Heart Failure: 7 Tips
- Pace yourself. Be sure to balance activity with rest.
- Avoid isometric exercises, such as pushups and sit-ups. Isometric exercises involve straining muscles against other muscles or against a steady object.
- Don't exercise outdoors when it’s too cold, hot, or humid. High humidity could make you tire more quickly. Extreme temperatures can interfere with blood circulation, make breathing difficult, and cause chest pain. Instead, try indoor activities, like mall walking.
- Drink enough water so you don’t get dehydrated. Follow your doctor's guidelines about how much fluid you can have in a day.
- Avoid very hot or cold showers or saunas after exercise. Temperature extremes increase the workload on the heart.
- Don't exercise in hilly areas unless you’ve discussed it with your doctor. If you must walk on steep slopes, slow down when going uphill to avoid working too hard.
- If your exercise program has been interrupted for more than a few days (perhaps due to illness, vacation, or bad weather), ease back into it.
Other Warnings and Precautions
Stop exercising and call your doctor right away if you have any of the following:- Chest pain
- Weakness
- Dizziness or light-headedness
- Unexplained weight gain or swelling
- Pressure or pain in your chest, neck, arm, jaw, or shoulder
- Any other symptoms that cause concern
Working out may make your muscles sore at first. That's normal, and soreness will fade as your body gets used to the movements. But if you have any sudden or severe pain, stop exercising.
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