In the past, rest was often recommended for individuals with heart conditions. However, modern cardiologists now emphasize the importance of staying active for improving quality of life and potentially extending it.
Most individuals with heart issues are encouraged to remain active unless specifically advised against it by a doctor. This advice applies to various cardiovascular concerns like high blood pressure, heart failure, atrial fibrillation, and more.
However, individuals with myocarditis, an inflammation of the heart often caused by a viral infection, may need to pause exercise until the condition eases.
Despite having a cardiovascular condition, engaging in cardio exercise is not off-limits. Nevertheless, there are important considerations to bear in mind before starting or continuing an exercise regimen after diagnosis.
How exercise benefits the heart, regardless of pre-existing heart conditions
The heart, being a muscle, can enhance its strength and function through physical activity, just like any other muscle in the body, according to the National Library of Medicine.
Exercise contributes to lowering blood pressure and improving cholesterol levels. Elevated blood pressure can damage arteries, making them less flexible and reducing blood flow to the heart, potentially elevating the risk of heart failure or heart attacks, according to the CDC (Centers for Disease Control and Prevention).
High cholesterol can also result in plaque buildup in the arteries, obstructing blood flow. However, exercise aids in easier blood flow, facilitating the circulation of oxygenated blood throughout the body, benefitting brain health, immune function, and the heart.
Exercise offers protective benefits even for individuals with pre-existing heart conditions. It can lower resting heart rate, enhance blood vessel response during physical activity, and reduce inflammation in the blood vessels.
These benefits help in slowing the progression of cardiovascular disease and reducing the risk of recurrence.
In essence, refraining from physical activity all the time may not be a safe approach for individuals with heart conditions.
While extra precautions might be necessary, engaging in exercise efforts is worthwhile and contributes significantly to heart health improvement. If you need a boost to get started, here are 10 tips for getting more exercise you can try.
The safest approach to doing cardio for individuals with a heart condition
- Consult your doctor
Before starting a new exercise program or increasing the intensity of your workouts, it’s crucial to consult your doctor.
They may recommend a cardiac stress test to understand how your heart responds to exercise and determine a safe target heart rate range for your workouts.
- Start gradually
Once you receive clearance from your doctor, begin your exercise routine gradually. Cardio exercises don’t have to be high-intensity.
Walking, easy cycling, or rowing are effective low-impact options that also count as cardio. You may start with brisk walking to slightly increase your heart rate, which strengthens the heart muscle, enhances blood flow, and can lower blood pressure.
Here is a simple exercising guide for beginners to help you slowly build your exercising routine.
- Build a baseline
Start with a modest amount of exercise, such as a 15-minute daily walk, to establish a baseline.
Over a few weeks, gradually increase the duration and intensity of your workouts, based on your comfort level and doctor’s guidance.
- Variety in exercises
Once you’ve established a baseline, consider incorporating various activities like pickleball, tennis, kayaking, or rock climbing, depending on your interests and fitness level.
Short bursts of activity interspersed with rests can also be suitable.
- Listen to your body
Pay attention to how your body responds to exercise. Safe progression involves gradually increasing intensity and duration while regularly checking in with your doctor.
Gradual and thoughtful progression is crucial for safety.
Remember, the key is to start slowly, listen to your body, and progress gradually with the guidance of your doctor to ensure a safe and effective exercise regimen despite having a heart condition.
7 essential tips to bear in mind for your cardio workout session
- Warm-up and cool-down
Always start with a proper warm-up and end with a cooldown.
A 10-minute warm-up of brisk walking or light dynamic bodyweight exercises like squats and lunges can prepare your muscles and gradually adjust your heart to increased activity. A similar cooldown helps return your heart rate to normal levels.
- Monitor heart rate
If your doctor has provided a target heart rate range, use a heart rate monitor during your workout to ensure you stay within those recommendations.
It helps you adjust your effort level accordingly and prevents overexertion.
- Rate of perceived exertion (RPE)
If you’re not using heart rate ranges, consider using RPE to gauge your effort level.
On a scale of 1 to 10, aim for around 3 to 4, where you can comfortably hold a conversation without becoming breathless.
- Rest and recovery
Adequate rest between intervals or exercises is crucial for effective workouts. Longer rest times can aid recovery and improve exercise efficiency, especially in individuals with heart conditions.
- Deep breathing
Focus on deep breathing during rest periods. This can help regulate heart rate and blood pressure, enhancing the overall workout experience.
- Environmental factors
Be mindful of environmental conditions that may impact your heart, such as high humidity, extreme cold, high altitudes, or poor air quality.
Consider indoor workouts during unfavorable weather conditions.
- Warning signs
Recognize warning signs of potential cardiac events during exercise.
Stop immediately and seek medical help if you experience symptoms like extreme shortness of breath, sudden fatigue, dizziness, nausea, chest pain, or tightness.
Ultimately, living with a heart condition doesn’t have to restrict your ability to incorporate cardio into your routine.
By communicating with your doctor, listening to your body, and gradually progressing your workouts, you can benefit from exercise while minimizing stress on your heart.