Heart Disease and Exercise: Safe Exercise Tips for Anyone With Heart Disease

The European Society of Cardiology (ESC) released guidelines for sports and physical activity for individuals with heart disease in 2020. These guidelines, published in the European Heart Journal (Ref.Link), aim to promote exercise as a preventative measure for heart disease and as a means of reducing premature death in those with established heart disease. 

The ESC recommends at least 150 minutes per week of moderate intensity exercise for individuals with heart disease, as well as strength-building exercise for those who are obese or have high blood pressure or diabetes. The guidelines also caution that individuals with advanced heart disease or those who are completely inactive should consult their doctor before beginning an exercise regimen. The study includes this diagram that features sporting disciplines in relation to the predominant components (skill, power, mixed, and endurance) and intensity of exercise. 

Guidelines and Precautions for Exercise in Individuals with Heart Failure

• Be mindful of the type of exercises you perform and avoid isometric exercises such as pushups and situps as they involve straining muscles against other muscles or an immovable object.
• Consult with your doctor before engaging in outdoor exercises during extreme weather conditions such as hot, cold or humid weather, as high humidity may cause you to tire more quickly and extreme temperatures can interfere with circulation, make breathing difficult and cause chest pain. Indoor activities such as mall walking or using a treadmill may be more suitable.
• Drink water regularly, but avoid overhydration, as it is important to stay hydrated, especially on hot days, but be sure to check with your doctor first.
• If your exercise program has been disrupted for more than a few days, it’s essential to ease back into the routine, by starting with a reduced level of activity, gradually increasing it until you are back to your original level.
• Cease your exercise routine if you experience excessive fatigue or difficulty breathing. Consult your doctor to discuss these symptoms or schedule an appointment for evaluation.
• Avoid exercising if you are feeling unwell or have recently been ill. Wait until all symptoms have subsided before restarting your exercise program. If unsure, consult with your doctor first.
• If you have persistent shortness of breath, rest and seek medical attention. Your doctor may adjust your medications, diet, or fluid restrictions.
• Stop exercise immediately if you experience a rapid or irregular heartbeat or heart palpitations. Check your pulse after resting for 15 minutes. If it is above 120 beats per minute at rest, seek medical attention. Invest in a good heart rate monitor such as the Frontier X2 to ensure that you track your heart rate and ECG continuously while exercising. 
• Do not ignore any pain you may experience during exercise. If you experience chest pain or pain in any other part of the body, stop the activity immediately. Continuing to exercise while in pain may cause stress or damage to the joints.

Active Living Plan With Heart Disease: Walking Program 

Walking is a great way to start an exercise program for many people. A walking program can include a variety of different locations such as a hallway, driveway, mall, or a block. Start with a short duration of 10 minutes, and remember to begin slowly and easily. It may be necessary to plan for rest areas or places to sit along the way. The below program can also be applied to other forms of exercise such as biking, stationary biking, water walking and swimming.

Week 1:

• Every other day
  • Training period: 10-minute walk at an easy pace

Week 2:

• Every other day
  • Warm up: 5-minute easy walk
  • Training period: 10-minute walk at a faster pace
  • Cool down: 5-minute easy walk

Week 3:

• Four times a week
  • Warm up: 5-minute easy walk
  • Training period: 15-minute walk at a faster pace
  • Cool down: 5-minute easy walk and stretching

Week 4:

• Four times a week
  • Warm up: 5-minute easy walk
  • Training period: 20-minute walk at a faster pace
  • Cool down: 5-minute easy walk and stretching

Weeks 5-6:

• At least five days a week
  • Warm up: 10-minute easy walk
  • Training period: 25-30 minute walk at a faster pace, pumping or swinging arms, and walking up gentle hills, leaning slightly forward.
  • Cool down: 5-minute easy walk and stretching for each walk.

Frequently Asked Questions:

What types of exercise are safe for individuals with heart disease?

Aerobic exercises such as brisk walking, cycling, swimming, and low-impact aerobics are typically safe for individuals with heart disease. It’s important to consult your doctor to determine what types of exercise are best for you and what modifications may be necessary.

How often should I exercise if I have heart disease?

Individuals with heart disease should aim for at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous-intensity aerobic activity. It’s also recommended to include strength-building exercises at least two days a week.

How do I know if I’m exercising at the right intensity?

Exercising at the right intensity means that you are able to talk while exercising, but not sing. A good way to gauge your intensity level is to use the “talk test.” If you can hold a conversation while exercising, you’re probably working at a moderate intensity.

What should I do if I experience chest pain or other symptoms during exercise?

If you experience chest pain or other symptoms such as shortness of breath, dizziness, or palpitations during exercise, it’s important to stop immediately and seek medical attention.

Is it safe to participate in competitive sports if I have heart disease?

The safety of participating in competitive sports depends on the type and severity of heart disease. It’s important to consult with your doctor to determine if competitive sports are appropriate for you and what modifications may be necessary. Individuals with advanced heart disease or those who are completely inactive should consult their doctor before beginning an exercise regimen.

Other Heart Health Topics To Explore:

Healthy Heart Exercise | Arrhythmia Symptoms | Reasons for Heart Palpitations | Heart Rate Zones | Low Resting Heart Rate | Signs of Heart Attack | Stress Test for Heart | Arrhythmia Causes | Low Carb Diet | Heart Rate Monitor

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK