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Keeping Active
After a period of cardiac rehabilitation, or once you have built up exercise to a moderate intensity, you will find home exercises and walking are not enough.
You may be ready to move on to something more demanding. Continue to pace yourself and set yourself small targets to ensure you do not over tax yourself.
Many areas have community based cardiac exercise classes, to cater for Phase IV of recovery from a heart attack.
There are also community Heart Clubs or Groups where exercise can be part of a weekly meeting and also provide a chance to share experiences and support each other.
Always check with your doctor how much and what kind of exercise would be suitable for you, especially if you are being treated for any other medical condition.
Benefits of regular exercise:
- The more you do the more you are able to do
- Strengthens your heart
- Helps to control cholesterol
- Helps to lower high blood pressure
- Helps you to lose weight
- Keeps you supple and more mobile
- Strengthens muscles, joints and bones
- Reduces tension, encourages relaxation and sleep
- Reduces anxiety and depression
- Gives a sense of well being and confidence
Remember there are other benefits to regular exercise apart from getting your heart back to full strength. Many people find that, after their heart attack as they start to make healthy lifestyle changes a way of life, they are healthier than before.
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What type of exercise?
Choose an exercise that keeps you moving and makes you breathe in more air (dynamic and aerobic exercise). For example:
- Walking
- Swimming
- Cycling
- Dancing
- Golf
- Exercising to music
It is too early to try hard competitive sport. The competitive nature might encourage you to push beyond your limit and you can lose control of what you know you can manage safely and comfortably.
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Tips on exercising
- Try to do some form of activity every day as part of your normal routine
- Spend five to ten minutes warming up gently, ready to exercise
- Spend five to ten minutes cooling down after exercise
- Aim to gradually increase what you do in small stages
- Remember it is not a competition – you are in control
- Avoid rushing and holding your breath
- If it hurts – stop
- You should be able to hold a conversation at all times
Aim to build up to 30 minutes of moderate intensity physical activity on most days of the week. When you are able to do this comfortably you can increase to higher intensity for 20 minutes three times a week. After that you can do as much as you like as long as you are feeling well.
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Staying motivated
The best benefits are gained from long term regular exercise and you are less likely to drop out if you:
- Choose something that you will enjoy
- Encourage a friend or family member to join you
- If exercising outdoors, have an option of a bad weather choice so there is always an alternative
- Try to do your activity near to home: this will make it seem less of a chore, prevent excuses for not going and cost you less for travelling
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