Peripheral arterial disease, or PAD, can be a debilitating condition that puts your overall health at risk. However, you can take a number of actions to treat the disease, including dietary changes, lifestyle changes and exercise. Implementing an exercise program that targets your legs with both aerobic and anaerobic exercises is one of the most effective ways to reduce your symptoms and improve both your health and quality of life.
Peripheral Arterial Disease
Peripheral arterial disease involves a build-up of plaque in your arteries. This can cause arteries to harden and narrow, restricting the flow of blood and oxygen throughout your body. PAD normally affects your legs, though it can affect other areas. Symptoms include pain, called claudication, and muscle cramping in your hips, thighs or calves when walking, climbing stairs or exercising.
Treating PAD with Exercise
According to the American Heart Association, the most effective treatment for PAD is regular physical activity. Exercising will increase your leg circulation and decrease your claudication. You should begin to experience a noticeable decrease in symptoms within as little as four to eight weeks after beginning your exercise program.
Exercise Program Guidelines
The U.S. Department of Health and Human Service’s 2008 Physical Activity Guidelines for Americans provides an excellent basis for developing your PAD exercise program. For adults younger than 65, the guidelines recommend performing 150 to 300 minutes of moderate-intensity aerobic exercise each week. In addition to this aerobic exercise, you should also engage in anaerobic strength training at least two days each week.
Exercise Precautions for PAD
If you suffer from PAD, you are at increased risk for cardiovascular disease and stroke. In fact, the National Heart Lung and Blood Institute states that if you suffer from coronary heart disease, there is a one-in-three chance you also have blocked leg arteries. Because of these risks, always consult with your doctor prior to beginning any exercise program.
Aerobic PAD Exercise
Aerobic exercise works large muscle groups, in this case your legs, in a rhythmic manner for sustained periods, improving the strength and function of your heart and circulatory system. Begin your aerobic exercise program by walking 30 minutes a day, three to five days a week. Walk until the pain in your legs becomes moderate, meaning slightly worse than uncomfortable. Stop and rest, resuming your walk once the pain subsides. Try to walk for at least five minutes at a time before stopping, adjusting your pace as needed to meet this goal. Ultimately, your goal is to progress over a three to six month period to 60-minute walks, five days a week.
Anaerobic PAD Exercise
Anaerobic exercise will help to strengthen and tone your muscles, as well as improve your bone strength. Your anaerobic exercises should involve moderate to high-intensity effort. This entails performing a given exercise until it is difficult to do another repetition without assistance. You also should perform a range of exercises that targets all of your major muscle groups, including legs, hips, back, chest, abdomen, shoulders and arms.
References
- National Heart Lung and Blood Institute: What Is Peripheral Arterial Disease?
- National Heart Lung and Blood Institute: How Is Peripheral Arterial Disease Treated?
- Physical Activity Guidelines for Americans: Active Adults
- American Heart Association: Symptoms and Diagnosis of PAD
- American Heart Association: Prevention and Treatment of PAD
- Vascular Disease Foundation: Exercise Therapy
- Cardio Smart: Exercise for PAD -- Trying It at Home
- Diseases & Conditions: Peripheral Arterial Disease (PAD) and Exercise
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