Benefits of Physical Activity With Heart Disease

Being active has many benefits, especially if you have heart disease. Physical activity can help you do more and feel healthier. Start slowly, and increase the amount of time you spend being active. Most adults should aim for physical activity that:

• Makes you breathe harder and raises your heart rate (aerobic activity). Try to get at least 150 minutes of aerobic activity each week. This is about 30 minutes each day, 5 days a week.
• Helps build muscle strength (strengthening activity). Do this at least 2 times a week.

Always talk with your health care provider before starting any new activity program or if you have any changes in your condition.

What are the benefits of physical activity?

When you have heart disease, physical activity can help:

• Lower your blood pressure.
• Lower your cholesterol.
• Control your weight.
• Improve your sleep.
• Help control your blood sugar.
• Improve your heart and lung function.
• Reduce your risk for blood clots (thrombophlebitis).
• Improve your energy level.
• Reduce stress.

What are some types of physical activity I could try?

There are many ways to be active. Talk with your health care provider about what types and intensity of activity is right for you.

Aerobic activity

Aerobic (cardiovascular) activity can be moderate or vigorous intensity, depending on how hard you are working.

Moderate-intensity activity includes:

• Walking.
• Slow bicycling.
• Water aerobics.
• Dancing.
• Light gardening or house work.

Vigorous-intensity activity includes:

• Jogging or running.
• Stair climbing.
• Swimming laps.
• Hiking uphill.
• Heavy gardening, such as digging trenches.

Strengthening activity

Strengthening activities work your muscles to build strength. Some examples include:

• Doing push-ups, sit-ups, or pull-ups.
• Lifting small weights.
• Using resistance bands.

Flexibility

Flexibility activities lengthen your muscles to keep them flexible and less tight and improve your balance. Some examples include:

• Stretching.
• Yoga.
• Tai chi.
• Ballet barre.

Follow these instructions at home:

How to get started

• Talk with your health care provider about:
  • What types of activities are safe for you.
  • If you should check your pulse or take other precautions during physical activity.
• Get a calendar. Write down a schedule and plan for your new routine.
• Take time to find out what works for you. Consider:
  • Joining a community program, such as a biking group, yoga class, local gym, or swimming pool membership.
  • Be active on your own by downloading free workout applications on a smartphone or other devices, or by purchasing workout DVDs.
• If you have not been active, begin with sessions that last 10–15 minutes. Gradually work up to sessions that last 20–30 minutes, 5 times a week. Follow all of your health care provider’s recommendations.
• Be patient with yourself. It takes time to build up strength and lung capacity.

Safety

• Exercise in an indoor, climate-controlled facility, as told by your health care provider. You may need to do this if:
  • There are extreme outdoor conditions, such as heat, humidity, or cold.
  • There is an air pollution advisory. Your local news, board of health, or hospital can provide information on air quality.
• Take extra precautions as told by your health care provider. This may include:
  • Monitoring your heart rate.
  • Avoiding heavy lifting.
  • Understanding how your medicines can affect you during physical activity. Certain medicines may cause heat intolerance or changes in blood sugar.
  • Slowing down to rest when you need to.
  • Keeping nitroglycerin spray and tablets with you at all times if you have angina. Use them as told to prevent and treat symptoms.
• Drink plenty of water before, during, and after physical activity.
• Know what symptoms may be signs of a problem. Stop physical activity right away if you have any of these symptoms.

Get help right away if you have any of the following during exercise:

• Chest pain, shortness of breath, or feel very tired.
• Pain in the arm, shoulder, neck, or jaw.
• Feel weak, dizzy, or light-headed.
• An irregular heart rate, or your heart rate is greater than 100 beats per minute (bpm) before exercise.

These symptoms may represent a serious problem that is an emergency. Do not wait to see if the symptoms go away. Get medical help right away. Call your local emergency services (911 in the U.S.). Do not drive yourself to the hospital.

Summary

• Physical activity has many benefits, especially if you have heart disease.
• Before starting an activity program, talk with your health care provider about how often to be active and what type of activity is safe for you.
• Your physical activity plan may include moderate or vigorous aerobic activity, strengthening activities, and flexibility.
• Know what symptoms may be signs of a problem. Stop physical activity right away and call emergency services (911 in the U.S.) if you have any of these symptoms.