Getting Active After a Heart Attack
The path to recovery after a heart attack includes physical activity at a level that is right for you
If you have had a heart attack, it is essential to start being physically active as soon as you are able. However, proceed carefully and don’t overexert yourself. Everyone has a different recovery rate. Check with your doctor or cardiac rehab team before beginning an exercise plan.
Why Exercise?
Regular exercise can minimize your risk of more heart problems. It keeps your weight in check, lowers your blood pressure and cholesterol levels, and strengthens your heart muscles. Physical activity also helps fight stress and anxiety and improves your mood.
Before you leave the hospital, your health-care team will give you advice on when to get back to exercising and how to pace yourself. Remember, it takes about six to eight weeks to recover after a heart attack. It is normal to feel tired at the beginning.
What Exercises to Do
Start with gentle walking. It is a low-impact activity that you can do at your own pace and convenience. Once you are settled at home, take just a few short steps on a flat surface. Aim to do some exercise every day, even if it’s for only five minutes. Build up gradually until it begins to feel more comfortable. After a week, you can start walking outside, preferably with a companion.
By the end of the first month, you should start to feel stronger and have more energy. Set a goal of walking 30 minutes on most days. If you can’t do it all at once, try three separate 10-minute sessions if that’s easier. You can also return to everyday chores, such as light gardening and housework.
After about six weeks, you can resume more strenuous activities, such as cycling, golfing, or swimming. You can also lift shopping bags and push the cart in the supermarket. If you want to do more intense activity, discuss it first with your health-care team.
What Exercises to Avoid
You may be back to your regular level of mobility after six to eight weeks, but you should avoid certain activities that can strain your heart. These include lifting heavy weights, digging, shoveling snow, pushing a car, and climbing ladders.
