As with any muscle, you build and strengthen your heart by exercising it. Cardio exercise is critically important after a heart attack, but it is equally important that you don't overwork your damaged heart. While you recover in hospital, your doctor will probably put you in a cardiac rehabilitation program where the doctors and nurses will monitor you closely and determine the best home exercise program for you. Most cardiac patients begin with very light cardio exercise and gradually increase the duration and intensity of their workouts as they build strength. Follow all your doctor's instructions precisely.
Step 1
Walk at a relaxed pace for five minutes three to four times during your first one or two days at home. Walk on a flat surface in comfortable clothing.
Step 2
Add two minutes to each of your walks each subsequent day. When you reach 10 minutes of walking at a time, reduce your number of daily walks to two, so you are walking for a total of 20 minutes in the day.
Step 3
Decrease the number of walks to one per day when you are able to walk for 30 minutes consecutively. At this stage of recovery, you can also bike at a comfortable pace on flat ground.
Step 4
Build the intensity of your workouts after you have built their duration. Walk faster than usual for three to five minutes, then complete the rest of your walk at a relaxed pace. Increase the time you spend walking faster by two to three minutes every few days.
Step 5
Track the intensity of your workouts by trying to talk while you walk. You should be able to converse comfortably in short sentences. As you increase your exercise intensity, it should be difficult to talk in long sentences or to sing.
Step 6
Begin your walks with a warm-up period when you have increased their intensity. Walk slowly for the first three to five minutes of each exercise session. Cool down at the end the same way. Always cool down after exercising -- sitting or lying down while your heart rate is still elevated can cause an unsafe change in blood pressure.
Step 7
Sleep for at least eight hours each night, and take naps during the day if you feel fatigued. Your heart needs rest as well as exercise.
Tips and Warnings
- Stay in close touch with your doctor as you recover from your heart attack. Follow all his instructions regarding exercise, diet and rest. Climb stairs slowly and carefully while you rebuild your heart strength, as climbing stairs can be a strenuous activity. Ask your doctor about safe strength-training exercises for your other muscles.
- Do not exercise outside when it is uncomfortably hot, cold, humid or dry. Choose an indoor exercise, such as walking on a treadmill, using a stationary bike or pacing around a mall. Slow down or stop walking if you experience shortness of breath, fatigue, rapid heart beat, pain, dizziness or nausea. Contact your doctor if the symptoms persist.
