Pleasant Plains Volunteer First Aid Squad: Tip for August 2004

Regular exercise also may lead to other important health advantages, including weight loss, better circulation and blood pressure, and lower cholesterol levels — all of which are especially important if you have heart failure.

The healthcare team will work with you to develop an appropriate exercise plan. Often they'll start by giving you a stress test to measure your heart function during exercise (either walking on a treadmill or riding an exercise bike). This helps the physician know how much activity your heart can handle.

Cardiac rehabilitation programs
Many people with heart failure aren't used to regular exercise or feel nervous about starting. That's when a cardiac rehabilitation program can be helpful. A cardiac rehab program lets patients start exercising slowly in a supervised setting, either at a hospital or outpatient center. While they exercise on a treadmill, stationary bike or indoor track a few times a week, nurses or therapists monitor them for any discomfort or changes in symptoms. Over time their tolerance for exercise is likely to increase. Also, many people find it easier to stick with a structured program — and then keep exercising when it's over. Cardiac rehab programs often provide additional classes in smoking cessation, nutrition and stress management.

Please note: These programs aren't always covered by health insurance.

Exercise tips
Whether you take part in a formal exercise program, if you have heart failure, you need to make time for moderate aerobic exercise, like walking, swimming or biking. You should always stay within your physician's recommendations and your own comfort zone. Here's a checklist of what to do and what to avoid.

Wear comfortable clothes, and flat shoes with laces or sneakers.
Start slowly. Gradually build up to 30 minutes of activity, three to four times per week (or whatever your doctor recommends). If you don't have a full 30 minutes, try two 15-minute sessions or three 10-minute sessions to meet your goal.
Exercise at the same time of day so it becomes a habit. For example, you might walk every Monday, Wednesday and Friday from noon to 12:30 p.m.
Drink a cup of water before, during and after exercising (but check with the doctor, because some people need to limit their fluid intake).
Ask family and friends to join you. You'll be more likely to keep exercising.
Note your activities on a calendar or in a log book. Write down the distance or length of time of your activity and how you feel after each session. If you miss a day, plan a make-up day or add 10-15 minutes to your next session.
Use variety to keep your interest up. Walk one day, swim the next time, then go for a bike ride on the weekend.
Join an exercise group, health club or YMCA. Many churches and senior centers offer exercise programs, too. (Get your doctor's permission first.)
Look for chances to be more active during the day. Walk the mall before shopping, choose a flight of stairs over an escalator, or take 10-15 minute walking breaks while watching TV or sitting for some other activity.

DON'T...

Get discouraged if you stop for a while. Get started again gradually and work up to your old pace.
Do isometric exercises that require holding your breath, bearing down or sudden bursts of energy. If you're taking part in an exercise class or physical therapy, ask the leader or therapist what these are. Also avoid lifting weights and competitive or contact sports, such as football.
Engage in any activity that causes chest pain, shortness of breath, dizziness or lightheadedness. If these happen, stop what you're doing right away.
Exercise right after meals, when it's very hot or humid, or when you just don't feel up to it.


Return to Facts Page Health Tip for August: Exercise and a Healthy Heart From the American Heart Association web site
		As a general rule, it's better for people with heart failure to stay active. That might sound like contradictory advice, since the heart is already having trouble keeping up with the body's demands. Why make it work even harder? Moderate exercise can help the heart get stronger. Most people find that exercise improves their symptoms, reduces stress and boosts energy levels.
	Regular exercise also may lead to other important health advantages, including weight loss, better circulation and blood pressure, and lower cholesterol levels — all of which are especially important if you have heart failure. The healthcare team will work with you to develop an appropriate exercise plan. Often they'll start by giving you a stress test to measure your heart function during exercise (either walking on a treadmill or riding an exercise bike). This helps the physician know how much activity your heart can handle. Cardiac rehabilitation programs Many people with heart failure aren't used to regular exercise or feel nervous about starting. That's when a cardiac rehabilitation program can be helpful. A cardiac rehab program lets patients start exercising slowly in a supervised setting, either at a hospital or outpatient center. While they exercise on a treadmill, stationary bike or indoor track a few times a week, nurses or therapists monitor them for any discomfort or changes in symptoms. Over time their tolerance for exercise is likely to increase. Also, many people find it easier to stick with a structured program — and then keep exercising when it's over. Cardiac rehab programs often provide additional classes in smoking cessation, nutrition and stress management. Please note: These programs aren't always covered by health insurance. Exercise tips Whether you take part in a formal exercise program, if you have heart failure, you need to make time for moderate aerobic exercise, like walking, swimming or biking. You should always stay within your physician's recommendations and your own comfort zone. Here's a checklist of what to do and what to avoid. DO... Wear comfortable clothes, and flat shoes with laces or sneakers. Start slowly. Gradually build up to 30 minutes of activity, three to four times per week (or whatever your doctor recommends). If you don't have a full 30 minutes, try two 15-minute sessions or three 10-minute sessions to meet your goal. Exercise at the same time of day so it becomes a habit. For example, you might walk every Monday, Wednesday and Friday from noon to 12:30 p.m. Drink a cup of water before, during and after exercising (but check with the doctor, because some people need to limit their fluid intake). Ask family and friends to join you. You'll be more likely to keep exercising. Note your activities on a calendar or in a log book. Write down the distance or length of time of your activity and how you feel after each session. If you miss a day, plan a make-up day or add 10-15 minutes to your next session. Use variety to keep your interest up. Walk one day, swim the next time, then go for a bike ride on the weekend. Join an exercise group, health club or YMCA. Many churches and senior centers offer exercise programs, too. (Get your doctor's permission first.) Look for chances to be more active during the day. Walk the mall before shopping, choose a flight of stairs over an escalator, or take 10-15 minute walking breaks while watching TV or sitting for some other activity. DON'T... Get discouraged if you stop for a while. Get started again gradually and work up to your old pace. Do isometric exercises that require holding your breath, bearing down or sudden bursts of energy. If you're taking part in an exercise class or physical therapy, ask the leader or therapist what these are. Also avoid lifting weights and competitive or contact sports, such as football. Engage in any activity that causes chest pain, shortness of breath, dizziness or lightheadedness. If these happen, stop what you're doing right away. Exercise right after meals, when it's very hot or humid, or when you just don't feel up to it. For more information, you can find this directly at the American Heart Associations web site.