A heart disease diagnosis signifies that your doctor has detected areas of cholesterol, calcium and fatty buildup in the lining of your arteries. Heart disease is a serious concern because it indicates that you are at increased risk for suffering a heart attack. Factors like obesity and an unhealthy diet can contribute to heart disease. Exercise can help to reduce blood pressure and the amount of cholesterol in your blood. However, your heart may not be able to pump enough blood to your tissues, making exercise difficult. Obtain permission from your physician before beginning an exercise program to ensure that your heart can support exercise.
Step 1
Determine your target heart rate with your physician. This heart rate indicates the level of exertion that you can achieve without overtaxing your heart. Determine your heart rate by counting the number of heart beats for 10 seconds, then multiplying by six. Many exercise machines also offer heart rate monitors. However, these monitors may not always be accurate. Check your heart rate constantly throughout your exercise session.
Step 2
Split exercise sessions into smaller time increments if you have been sedentary. Walk, bike or swim for five to 10 minutes at a time, for two to three sessions per day. This helps you to increase your cardiovascular strength, yet burn enough calories to burn fat. Eventually work your way up to 30 minutes at a time per day.
Step 3
Try new, low-impact exercises that do not place too much strain on the heart. Examples include a low-impact aerobics class. By varying your exercises, you challenge your heart in new ways while burning calories, which makes you more likely to stick with an exercise routine.
Step 4
Incorporate strength training into your exercise routine. Stronger muscles help you to boost your endurance during cardiovascular exercise and in your daily life. Start by using resistance bands or even no weights and perform exercises like bicep curls, squats and wall push-ups.
Step 5
Engage in activities that burn extra calories, yet may not be as traditionally strenuous as cardiovascular exercise. These include gardening, cleaning the house, climbing the stairs or taking your dog on a walk.
Tips and Warnings
- Many hospitals and health centers offer a cardiac rehabilitation program designed for those with heart disease or who have undergone a recent heart attack.
- If you experience abnormal breathing, chest pain or unexplained fatigue during an exercise session, cease exercising. If your symptoms do not subside, seek medical attention.
References
- American Heart Association: Physical Activity
- Mayo Clinic: 5 Medication-Free Strategies to Help Prevent Heart Disease
- Healthy Heart Guide: Cardiovascular Disease and Fitness
- American Council on Exercise: Exercising with Heart Disease
- Family Doctor: Heart Attack: Getting Back Into Your Life After a Heart Attack
- Health.com: Heart Failure: Activity and Exercise
