We already know that physical inactivity is the leading controllable cause of heart diseases. There is a plethora of activities that a healthy individual can choose from to strengthen their heart. But what does a person suffering from a heart condition do to get heart-healthy, the safe and physically active way?
Here is what they can do:
Group 1 - Safe and Recommended Activities
1. Brisk Walks
2. Mild weight training with lower weights and fewer sets
3. Slow to moderately-paced cycling
4. Yoga (leaving out headstands and straining postures/asanas)
5. Pilates
6. Stretching
7. Stair climbing short flights with built-in rests
8. Walking the dog
9. Controlled breathing exercises (leaving out those that involve the Valsalva technique)
10. Gardening
11. Household chores
Group 2 - Do-able Activities (On doctor’s advice and after putting in few months with Group 1 activities)
1. Jogging short distances ( no more than 100 meters at a time) after a long brisk walk followed by walking and rest
2. Trek with very mild climbs and with ample rest periods built in
3. Slow to moderately-paced dancing
4. Slow swimming with rests built-in between laps
Group 3- Activities to Avoid
1. Jogging long distances
2. Running/Sprinting
3. Exercises on elliptical equipment , Stepmills etc
4. Weight training with heavy weights
5. Isometric stretches (involving muscle contraction and tensing)
6. Any activity that strains and stresses the abdominal and thoracic cavity
7. All strenuous activities and sports involving high intensity or fast pace (anaerobic states)
Seek you doctor’s consultation and advice before you take up any activity, exercise or embark on any physical routine/regimen or program. All the activities in Group 1 and 2 can be done for 20 – 30 minutes with rest built in the session, every other day or to a maximum of 5 days a week, alternating between moderate and slow-paced activities. They will help curb weight, lower bad cholesterol/LDL, increase body flexibility, lower BP, increase blood circulation, improve metabolic rates, increase muscle mass and good cholesterol/HDL.
However, a heart patient should always follow these simple exercise rules to accommodate their condition:
1. Start with a slow and long warm up of about 10 minutes.
2. Not exercise in very hot or very cold temperatures
3. Not take cold showers post exercises
4. Do a long cool-down of about 10 minutes before finishing with your workout
5. Drink plain water half hour (no more than 500 ml) before the activity, sip through the activity and drink after the activity
6. Stay tuned into your body signals while exercising, so that you may exercise caution or get help if needed
Mamta Singh is a published author, entrepreneur and a seasoned business, creative and academic writer. She is a certified fitness instructor, personal trainer & sports nutritionist through IFA, Florida. She is the lead writer and holds expert author status in many well-received health, fitness and nutrition sites. Mamta runs her own popular blog on migraines in women. She is a registered practitioner with the UN recognised Art of Living Foundation. Link: http://www.migrainingjenny.wordpress.com