Physical activity after a
heart attack
HOW DOES PHYSICAL ACTIVITY HELP IF YOU HAVE HAD A HEART ATTACK? n Physical activity will help reduce the risk of dying from another heart attack by around 25%.
n With regular physical activity there is a good chance you will be able to become fitter than you were before your heart attack.
n Physical activity can reduce the harmful effects of cholesterol as well as reduce the tendency of the blood to clot – two important risk factors in coronary heart disease.
n It also reduces other risk factors for heart disease such as high blood cholesterol levels, stroke, high blood pressure, the risk of developing diabetes and being overweight.
n It also helps reduce stress. n It also reduces the risk of bowel cancer, osteoporosis and the risk of falling.
STAYING SAFE n Before you take part in any physical activity that isn’t supervised by a medical professional, you must make sure you have recovered fully from your heart attack and completed your rehabilitation (ideally through a hospital or community-based programme). n Check either with your GP, or cardiac nurse at the hospital where you did your rehabilitation – how much and what sort of activity you can safely do. n They also advise on how any medicines you are taking may
WHAT TYPE OF ACTIVITY IS BEST?
While stamina-based activity is particularly important for health when you have had a heart attack, you also need to include some strength and flexibility-based activity to get the best health gains
Stamina-type activities: Walking, swimming, cycling, dancing, tennis and housework (washing floors or windows) Strength-type activities: Walking, swimming, cycling, dancing, tennis and housework (washing floors or windows) Flexibility-type activities: Dancing, yoga, Pilates, T’ai Chi and gardening.
Tips on increasing your activity level n Walking is an ideal activity as it’s free and easy to do anywhere. Perhaps take a dog for a walk to make it more interesting or use a pedometer to count your steps.
n Look for opportunities to be active during your whole day. For example park at the far end of the car park, or walk one stop further to catch the bus, and take 10 minutes out of your lunch break to go for a walk.
n Try using the stairs instead of the escalator. If you do use the escalator start by walking part of the way up and progress to walking up the whole way.
n Choose activities that you enjoy doing. Involve your friends and family to make your activities fun, sociable and enjoyable.
affect you during activity. For example beta-blockers reduce your heart rate so when exercising don’t use your heart rate as a way of telling how you are working, or when to slow down. n Concentrate on the stamina-type activities listed above and avoid high intensity resistance training’, for example, lifting heavy weights. n Try not to do any heavy manual jobs outdoors when it is cold, and avoid exercising afyer a heavy meal. Both these put an extra strain on your heart. n It is particularly important to warm and and warm down properly as this helps the heart adjust slowly to the increase demand for blood from the muscles. n If you get angina, it may be useful to use your GTN tablet or spray before starting to exercise. n If the pattern or your angina changes, e.g. becomes more frequent or severe or comes on at lower levels of activity ar at rest, you should see your GP.
If you get any of the following problems, stop exercising and get medical advice from your GP or by contacting NHS Direct on 0845 4647: n Discomfort in your chest or upper body brought on by physical activity
n Uncomfortable or severe breathlessness during your activity n Dizziness or nausea on exertion n Fainting during or just after doing physical activity n Palpitations (a very fast or irregular heart beat) during activity.
HOW MUCH AND HOW OFTEN?
Frequency Your main aim is to build up to 30 minutes of moderate intensity activity on 5 or more days of the week. If this seems too much to start with, try starting with 3 x 10 minute walks spread throughout the day and work towards 2 x 15 minute walks and then 30 continuous minutes. One goal is to try and increase your activity by 2 minutes each day.
Intensity Moderate intensity means breathing harder and getting warmer than normal. It does not need to be hard. You should be able to talk and be active at the same time.
Advice Whatever your chosen activity, it should be performed at a gentle intensity which gradually increases until after about 10 minutes you have reached the level you can maintain for your chosen period of activity. This gets the blood flowing to your muscles and allows your heart rate to increase gradually. When you are nearing the end of your activity you should also slowly decrease the level of activity over 5-10 minutes to allow your heart rate to slow down gradually.
Remember Set yourself realistic goals and don’t worry if you miss one day. Just make sure that the next day you pick up where you left off.
The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.
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