At Home Cardiac Workout Plan
Why do you need to Exercise with Heart Disease
Aerobic activity uses your heart and lungs for a long period of time. It also helps your heart use oxygen better and improves blood flow. You want to make your heart work a little harder every time, but not too hard. Start slowly. Choose an aerobic activity such as walking, swimming, light jogging, or biking. Do this at least 3 to 4 times a week. Always do 5 minutes of stretching or moving around to warm up your muscles and heart before exercising. Allow time to cool down after you exercise. Do the same activity but at a slower pace.
8 step home exercise program
Your provider will tell you what exercise is best for you. Talk with your provider before you start a new exercise program. Also ask if it is OK before you do a harder activity.
Triceps exercises to improve arm and shoulder strength.
Bicep Curl Exercise for arms
Shoulder exercises for neck and arms
Squat exercises low back, hips and legs
Core Strength to help stomach and back
Push exercises for chest, arms and stomach
Pull exercises for arms, chest and back
Chest push exercises for chest and arms
When to Call the Doctor
Call if you feel:
- Pain, pressure, tightness, or heaviness in the chest, arm, neck, or jaw
- Shortness of breath
- Gas pains or indigestion
- Numbness in your arms
- Sweaty, or if you lose color
- Lightheaded
Changes in your angina may mean your heart disease is getting worse. Call your provider if your angina:
- Becomes stronger
- Occurs more often
- Lasts longer
- Occurs when you are not active or when you are resting
- Does not get better when you take your medicine
Also call if you cannot exercise as much as you are used to being able to.
Pace Yourself and Know Your Limits
If exercise puts too much strain on your heart, you may have pain and other symptoms, such as:
- Dizziness or lightheadedness
- Chest pain
- Irregular heartbeat or pulse
- Shortness of breath
- Nausea
It is important that you pay attention to these warning signs. Stop what you are doing. Rest.
If you have symptoms, write down what you were doing and the time of day. Share this with your provider. If these symptoms are very bad or do not go away when you stop the activity, let your provider know right away. Your provider can give you advice about exercise at your regular medical appointments.
Know your resting pulse rate. Also know a safe exercising pulse rate. Try taking your pulse during exercise. This way, you can see if your heart is beating at a safe exercise rate. If it is too high, slow down. Then, take it again after exercise to see if it comes back to normal within about 10 minutes.
You can take your pulse in the wrist area below the base of your thumb. Use your index and third fingers of the opposite hand to locate your pulse and count the number of beats per minute.
Drink plenty of water. Take frequent breaks during exercise or other strenuous activities.