Exercise may help repair damage to sedentary, aging hearts and reduce the risk of future heart failure, provided it is sufficient and started on time.
Your physical activity plan should ideally be done four to five times weekly. A heart-healthy exercise routine includes four to five 30-minute sessions each week, as well as warmup and cooldown.
One of the weekly sessions should comprise a high-intensity 30-minute exercise, such as aerobic interval sessions in which the heart rate exceeds 95 percent of peak rate for 4 minutes, followed by 3 minutes of rest, and repeated four times (a so-called “4 x 4”).
A relatively low-intensity recovery session should follow each interval exercise. The session should last an hour and be moderate in intensity.
As a “life prescription,” this lengthier session could include a pleasurable activity like tennis, aerobic dance, strolling, or biking.
Each week, one or two additional sessions should be done at a moderate intensity, which means that you break a sweat and be a bit out of breath but still be able to carry on a conversation – the “talk test.” One or two weekly strength training sessions with weights or exercise machines should be incorporated on a different day or after an endurance activity.
In people with heart failure, exercise may also stimulate the creation of new cells to repair weakening muscles and the formation of blood vessels. If people with heart failure follow an exercise program, they may restore 70% of their activity capability.
About 5 million Americans suffer from chronic heart failure, a disease in which the heart cannot efficiently pump blood and meet the body’s oxygen needs.
The illness damages not just the heart but also the skeletal muscles, making exercise incredibly important for overall bone and heart health.
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It is critical to understand that exercise will not enhance your ejection fraction (the percentage of blood your heart can push forward with each pump).
However, it may assist in increasing your body’s overall strength and efficiency. Exercise has also been demonstrated to improve the quality of life of people suffering from heart failure.
Attempting to maintain some degree of physical exercise is beneficial in the long run in terms of both keeping the rest of your body as healthy as possible and avoiding weight gain.
Over the last two decades, research has demonstrated that exercise training has favorable effects on people with heart failure.
Among the advantages are:
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It is critical to begin an exercise program carefully and gradually increase the volume and intensity of the activity.
Everyone has a different starting place, which is just fine. Some folks begin by walking around the room many times each day. The idea is to increase your activities steadily.
Don’t expect to go from 0 to marathon runner overnight. Set reasonable and attainable goals. When it comes to heart failure and exercise, slow and steady wins.
If you currently walk often, consider a new exercise like cycling or swimming. This will keep you intrigued and motivated to keep going. You’ll feel better, too, if you try something new!
RELATED: “Exercise is Medicine” Against Heart Failure
Consult your doctor before beginning any new fitness plan or increasing the intensity of your existing one.
As with any substantial shift, some hazards should only be examined by a professional who is knowledgeable about your specific situation.
The doctor may also be able to connect you to a cardiac rehabilitation program and advise you on which exercises to attempt and which to avoid. The good news is that health insurance policies now cover cardiac rehabilitation for many heart failure patients.
It is critical to control the dangers associated with any fitness regimen. Overexertion is a critical component of risk management. You should be able to communicate while exercising, which is a strong indicator of intensity.
You should also stop exercising if you suffer difficulty breathing, lightheadedness, chest discomfort, nausea, or vomiting.
Contact your doctor or nurse if the symptoms persist for many hours after the workout.
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