Exercise is thought to be one of the most important factors in preventing and diminishing heart disease.After having a heart attack, your heart may not be as efficient at pumping blood.If your doctor gives you the go-ahead, you can begin to work out again to build up your strength and heart health.According to experts, people who participate in an exercise program after a heart attack have better outcomes, fewer re-hospitalizations, and a higher rate of survival.
Step 1: Talk to your doctor.
Before starting an exercise program, make sure your doctor clears you for exercise.It takes several weeks for your heart to heal after it has been damaged by lack of oxygen.A stress test before leaving the hospital can give your doctor a good idea of the level of physical activity you can handle.There isn't a lot of time you need to wait before exercising.Your doctor will decide on an exercise time frame based on your current health, the extent of your heart damage, and your physical condition before the attack.Your doctor will tell you not to stress the heart muscle with exercise or sex until it heals.
Step 2: The importance of exercise should be realized.
Exercise will help strengthen your heart muscle, improve oxygen efficiency, reduce your blood pressure, help manage stress and weight, and lower your cholesterol levels.Your risk for another heart attack will be reduced by all of these factors.Aerobic exercise is what you should start your rehabilitation with.Anaerobic exercise can cause the formation of lactic acid, which can build up in your heart.Strength, speed, and power are promoted in anaerobic training.After a heart attack, this type of exercise should be avoided.The point at which you stop performing aerobically is called the anaerobic threshold.The threshold for endurance athletes to perform at higher levels of intensity is raised.
Step 3: If there is a cardiac rehabilitation program that is available, do it.
Everyone heals from a heart attack at a different rate.The amount of heart muscle that was damaged and your physical fitness before the heart attack affect the rate of recovery.Your therapists will monitor your exercise program with electrocardiograms and blood pressure to make sure you don't get injured.You can be released to perform your exercise program at home once you have completed six to 12 weeks of supervised cardiac rehabilitation.People who are involved in a cardiac rehabilitation program are more likely to recover faster and have better long-term outcomes.Only 20% of patients are recommended to receive cardiac rehabilitation or a prescribed exercise program after a heart attack.Women and older patients have lower numbers.
Step 4: It's a good idea to take your pulse.
Take your pulse at your wrists, not your neck.While taking your pulse, you may inadvertently block the carotid arteries.Just below the thumb of the other hand, put the first two fingers of your hand on your wrist.It's time to feel your pulse.Take the number of times you feel the pulsation and divide it by six.You will want to keep a record of how fast your heart is pumping so you can keep it within a range.Depending on your age, weight, fitness level and amount of heart damage, this range will be different.
Step 5: Tell your doctor about sex.
Sex is a form of exercise.You will usually be referred to wait two to three weeks before having sex after a heart attack.The amount of damage to the heart and your stress test results affect this time frame.You should wait at least three weeks before having sex, according to your doctor.
Step 6: There's a stretch.
You can start stretching in the hospital with your doctor's permission.Try to stretch at least once a day.Relax and breathe through the stretches.Don't lock your joints during stretching to prevent injuries.You should not bounce your muscles.Hold the stretch for 10 to 30 seconds.It stretches three to four times.Stretching doesn't improve muscle strength or heart efficiency, but it does improve flexibility, allow you to do different types of exercises more easily, improve your balance and relieve muscle tension.
Step 7: Begin your exercise program with a walk.
Your exercise program after a heart attack starts with a walking program, no matter if you were a marathon runner or a couch potato.Take a walk for three minutes.You can still talk and carry on a conversation if you work up to a pace at which you are breathing heavier.Walk for 5 minutes.When you are walking 30 minutes every day, add about one or two minutes to your walk each day.If you become uncomfortable or out of breath, stay close to home for the first several weeks.In case of an emergency, you should carry a cell phone with you.Cool down after your workout.
Step 8: When adding activities, use caution.
It's a good idea to avoid strenuous activity for four to six weeks after a heart attack.It takes six weeks for your heart to heal after a heart attack, so if you were in good shape before the attack you wouldn't be able to exercise.Heavy lifting or pulling, vacuuming, scrubbing, sweeping, painting, running, mowing or sudden bursts of movement are things to avoid.You can start doing things like walking on a flat surface for a few minutes at a time, cooking, washing dishes, shopping, light gardening and light housework.You should increase your exercise time and intensity gradually.It is possible that your leg and arm muscles will be sore for a few days after the start of a program.They should not feel sore during the exercise.
Step 9: Gradually increase your exercise.
If you were starting an exercise program before a heart attack, you would want to increase your time and intensity gradually.It will keep you motivated and reduce your potential for injury.If your physician clears you to do more than walking for 30 minutes, don't start increasing the time or intensity.Depending on the amount of heart damage and your previous fitness level, it can take up to 12 weeks to be comfortable walking briskly.Once you are comfortable walking briskly for 30 minutes a day you can begin to incorporate other types of exercise such as biking, hiking, rowing, jogging or tennis.
Step 10: Before strength training is added, you should check with your doctor.
A strength training program out of the hospital is unlikely to be recommended by your physician.Ask your physician if you should start a strength training program.You can anchor resistance bands in a doorway or use hand weights at home.Resistance bands can be used for both arms and legs.Don't strength train more than three times a week and wait at least 48 hours between sessions to give your muscles time to recover.Strength training will increase the likelihood that you will be able to return to your previous level of activities, such as mowing the lawn, playing with the grandchildren and bringing in the groceries.Strength training will help you to be more active.Lift weights or move against resistance bands without holding your breath.This causes your heart to work harder and puts more pressure on your chest.
Step 11: Stay active all day.
Don't stay in a chair the rest of the day after exercising.If you stay in your chair for the next eight hours, you will lose all the benefits of exercise, according to research.Break your day up by getting up and stretching every 30 minutes.For five minutes, get up to drink a glass of water, use the bathroom, stretch, or walk around.Walk around when you are on the phone or stand instead of sitting to encourage movement.You must get up every 30 minutes to drink if you put your glass of water across the room.If you want to get up and down during the day, organize your space.
Step 12: There are signs that your heart is working too hard.
If you notice any of the symptoms, stop exercising immediately.It is possible that the exercise is straining your heart.If the symptoms don't go away quickly, call your doctor.If you have a prescription for nitroglycerin, carry it with you during exercise.You should write down the symptoms you experienced, the time of day, how long they lasted, and how often they appeared.Speak with your doctor if you have any other symptoms.Before you resume exercising, the doctor may want to do another stress test.
Step 13: Accidents can be prevented.
For the type of exercise you are doing, wear the correct clothing and shoes.Stay hydrated and make sure someone knows where you are when you workout outside.Stay within your limits and use good judgement.It is better to continue to work out at an intensity that is lighter than you can manage, rather than to be out for weeks with an injury or be re-hospitalized with another cardiac event.
Step 14: If the temperature is high or low, don't exercise outdoors.
In hot or cold weather, your body has to work harder to provide oxygen to your cells.If the weather is hotter than 85F (29.4C) and the humidity is greater than 80%, don't exercise outdoors.