Preventive Cardiology

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Exercise

Exercise has many benefits including: increased energy, weight loss, stronger bones, better balance, increased metabolism and a stronger heart. Start exercising today! Do something you enjoy, like walking, swimming, biking, hiking, or playing your favorite sport. Lifting weights should be a part of your exercise program. Make sure you warm up, cool-down, and stretch each time you exercise.

General exercise information

There are simple steps you can do to help you stick to an exercise program and be more active. It may be hard at first, but if you stay with it, you will begin to get stronger and feel better.

  • Park further away from the store or bus.
  • Take the stairs instead of the elevator.
  • Find a partner to exercise with you.
  • Walk during lunch breaks.
  • Keep an exercise journal.
  • Get help from an exercise physiologist.

According to the American Heart Association/ACSM guidelines on physical activity, all healthy adults ages 18-65 should be getting at least 30 minutes of moderate intensity activity five days of the week. Check with your doctor before beginning an exercise program.

Frequency: 5 days a week.
Intensity: Moderate intensity.
Time: At least 30 minutes.
Type: Swimming, cycling, jogging, skiing, aerobic dancing, walking, hiking.

Example beginner exercise program

Monday:

  • Walk 20 minutes
  • Strength training-upper body, 2 sets 10 reps per muscle group
  • Stretch 5 minutes

Wednesday:

  • Bike 20 minutes
  • Strength training-lower body, 2 sets 10 reps per muscle group
  • Stretch 5 minutes

Friday:

  • Walk 20 minutes
  • Strength training-abs, 3 sets 15 reps
  • Stretch 5 minutes

Exercising after a heart attack or heart surgery

Starting a daily exercise program will help you recover and be more healthy in the future. Use the exercise chart in this section to get started.

Getting Started

Starting an exercise program is easy to do.

  1. Talk to your doctor.
  2. Begin slowly.
  3. Do something you enjoy.
  4. Exercise with a friend.
  5. Know your limits and listen to your body

How Often To Exercise

  • Exercise most, if not all, days of the week.
  • If you have diabetes, you need to exercise at the same time every day to improve blood sugar control.

How Long to Exercise

  • Start exercising for 5 - 10 minutes, 3 - 5 times a day for the first week.  
  • Slowly add minutes of exercise, cutting back on the number of times you exercise a day.
  • After 6 weeks of progressive exercise, continue with 30 - 60 minutes a day.

What Exercises To Do

  • Choose exercises that you like to do.
  • Some examples are walking, biking, dancing, or swimming.
  • Don’t swim until your incisions are completely healed.

How Hard to Exercise

Start at an easy level. As you feel stronger, increase your difficulty to a medium level. Adjust how hard you are working so that you are at the correct level.

The “Talk Test” is another way to see how hard you are working. You should be able to have a conversation during exercise.

Warm-Up and Cool-Down

When you start exercising, begin slowly for 3-5 minutes. Your heart rate should slowly increase. Your heart rate should be 20-30 beats higher than your heart rate when you are resting.

At the end of your work out, slow down for 3-5 minutes. This lets your heart rate slowly come down before you stop exercising.

Stretching

Stretching can help improve flexibility and lower your risk of injury. Stretching should be done when your muscles are warm. You can warm up your muscles by walking or other light exercise. When you stretch you should feel tightness in the muscle, not pain. Hold each stretch for 15-30 seconds. Do not hold your breath or bounce when stretching. Stretch all major muscle groups every time you exercise. If you had open heart surgery, do not stretch your chest muscles for six weeks.

Weight Training

Weight training is an important part of a complete exercise program. Weight training increases your metabolism because muscle burns more calories than fat. The more muscle you have the more calories you will burn. It also strengthens bones which reduces your risk of osteoporosis. Weight training also helps to prevent injuries; improve coordination and balance; makes you stronger; increases your endurance; and can lower your blood pressure and heart rate. Below are tips on how to start weight training .

  • Always warm-up before you start lifting weights.
  • Each exercise should be done 8-15 times. Then rest and repeat 2-3 times.
  • The weight you are lifting should be heavy enough so that your last lift is hard, but you can still do the exercise correctly.
  • Raise and lower your weights slowly. If you cannot raise the weight slowly and correctly, the weights are too heavy.
  • Breathe out when the exercise is hard and in when it’s easy.
  • Pay attention to your posture. Tighten your stomach muscles throughout the exercise to keep your balance and protect your spine.
  • You should not work the same muscle groups two days in a row. When you rest, your muscles grow and change.

Things To Remember

If you have any problems listed below, stop exercising and call your doctor.

  • Doing the same exercise, and it feels a lot harder.
  • Unable catch your breath.
  • Pain or pressure in your chest, arm, or jaw.
  • Nausea.
  • Avoid exercising in really hot or cold weather.
  • Exercise inside on high pollution days.
  • Drink water before, during, and after exercise unless your doctor has told you to limit how much you drink.
  • Do not exercise if you are feeling sick.

Exercise Prescription

This is an opportunity to have your fitness evaluated and help you attain your exercise goals. You will benefit from this program if you.........

  • Are unsure of how to start an exercise program.
  • Are not seeing results from exercise.
  • Have a past injury or medial condition that keeps you from exercising.
  • Want to train for a 5K, marathon, or triathlon and need help getting started.
  • Want to add weight lifting to your exercise routine.
  • Exercise physiologists will work with you to create an exercise program that is appropriate for your level of ability and desired outcomes.

Your exercise session will include the following:

  • Personal interview to discuss exercise history, interests, obstacles, and goals
  • Heart rate, oxygen saturation & blood pressure measurements
  • Waist measurement and body-fat analysis
  • Step test, push-up & sit-up test, flexibility & core muscle strength test
  • Daily outline for aerobic training
  • Customized weight lifting routine with instruction
  • Located in hospital with flexible appointment times

A follow-up appointment is included after 2 months to repeat testing and show your progress. Feedback and changes to your routine are discussed at this time. Cost is $50-(includes both sessions, approximately 1 hour each).

To schedule an appointment call 801-581-4595 or email melissa.walker@hsc.utah.edu