A Complete Guide to Safe Workouts for Cardiac Patients

In the hustle and bustle of everyday life, it's easy to overlook our heart health. Yet, this vital organ is the engine that delivers life throughout our bodies. The good news is that maintaining heart health is not as complicated as one might think. One of the most important things you can do is engage in regular exercise.

Even for patients with specific heart conditions, exercise is highly recommended. If you have concerns about your heart health, choosing the right type of exercise is crucial to reap the rewards without putting yourself at risk.

Types of Exercise

It's recommended that people with heart conditions perform a mix of aerobic exercise and resistance training at a manageable intensity. Good aerobic exercises include swimming, jogging, and cycling. Meanwhile, resistance training can involve weightlifting and exercises that help you keep strong muscles and good posture.

Frequency and Duration of Exercise

Aerobic exercise is recommended daily, aiming for a minimum total of 2.5 hours per week. For resistance training, aim for at least twice a week and make sure you alternate the muscle group to train to allow for recovery. This balanced approach helps strengthen your heart and improve your stamina without putting too much stress on your body.

Tips for Exercising with a Heart Condition

Before starting any exercise routine, it's crucial to get checked out by your doctor. They might suggest tests like an exercise stress test or an echocardiogram to see how fit you are, what risks there might be, and how your heart handles exercise.

The Cardiology Clinic at RS Pondok Indah - Pondok Indah, ranked among the Top 100 Best Specialized Hospital Asia Pacific 2023, has a team of experienced heart and vascular specialists who can tailor exercise recommendations just for you. They can advise you on the right intensity, suitable activities, and a safe heart rate range, all tailored to your individual needs.

While exercising, there are certain limits you need to be aware of. If you start to feel breathless or can only speak one word at a time during exercise, this indicates that the exercise intensity is too high and needs to be reduced. Additionally, if you experience heart palpitations or chest pain, stop exercising immediately and consult with your doctor.

When it comes to the frequency and intensity of your workouts, it's recommended to start slow and gradually increase the challenge. This is especially important for patients who are new to exercise or who are overweight. Begin with resistance training and aerobic exercises that are easy on your knees.

There are also several relaxation and cooling down techniques recommended after exercise, such as active cooling down and gradually reducing intensity, similar to what is generally recommended for everyone. Using tools such as a sport or smart watch that can measure your heart rate can also help you monitor your condition during exercise.

Maintain a Healthy Lifestyle

Beyond exercise, it's important to make other healthy lifestyle changes. This includes quitting smoking and avoid on alcohol consumption. It's also crucial to always warm up before exercising and cool down afterward to help prevent any injuries.

Staying motivated to exercise consistently is important. Think of your body like a car. A car that's regularly used and well-maintained will last much longer than one that's neglected or driven recklessly.

Following these tips will help you keep your heart healthy and improve your overall well-being. Regular and mindful exercise is the cornerstone of maintaining and improving your heart health.

Reference:

1. Firmanda, Wibisono. A Complete Guide to Safe Workouts for Cardiac Patients. Interview, July 2024.
2. American Heart Association. Physical Activity and Health. (https://www.heart.org/en/healthy-living/fitness/fitness-basics/why-is-physical-activity-so-important-for-health-and-wellbeing). Accessed on 4 July 2024.
3. Mayo Clinic. Exercise and Chronic Disease: Get the Facts. (https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-and-chronic-disease/art-20046049). Accessed on 4 July 2024.
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