Replacement for cardiac rehab

[Ricwat]

Hi all, aged 40 just left the Forces, so reasonably fit, end of Jan 20 had a heart attack and a single stent fitted. Due to Covid-19 can't get to any cardio rehab. I used to run 5km twice a week in under 25 mins.. I really want to get back to cardio to strengthen heart, I read everywhere that doing cardiac rehab helps yo reduce the chancs of dieing from another attack. I need advice on where to start. I am also back to work ableit 6 hr shift and not 12 hr... Any help would be appreciated...

[stillaboveground]

Hi Ricwat. It's early days for you yet and you shouldn't too too much too soon, take notice of your cardiac team they know best, There is a you tube video by the BHF for rehab exercises. Take it slowly don't push yourself too much. Take care, keep safe.

[NorthantsSteve]

Hi Ricwat. Welcome to the club you never wanted to join. There are some good videos and advice on exercise on the BHF website. Main thing that was stressed at my cardio rehab (following heart attack and stent over 3 years ago) was to take it easy. At least ten mins of warm up and warm down and nothing with arms above the head for a bit. The cardio sessions were split into about half a dozen stations - step ups, lunges, stretches (not like a regular gym session) and with very low weights (1kg/2kg) in between each to rest but keep the heart going. It felt like a gentle warm up and then cool down. It did gradually get more serious with some inclined gentle walking on a treadmill and some very low resistance stationary bike stuff. I think the aim is to get you going again and to get some physical confidence.

No weights, nothing above your head, nothing prone and avoid swimming for a bit.

In terms of the ‘classroom’ side of the programme eat sensibly (good advice on a Mediterranean diet on the BHF site) do some exercise (gentle at first) regularly, take the meds and generally chill out (well that’s what I took from it).

Cardio rehab is a great programme and you should definitely go when you get the chance.

[Ianc2]

Agree with all the comments so far. Suggest you also try and get a walk in if you can , a daily mile would be a good start, about half an hour of gentle continuous exercise to get your blood flowing, Drink plenty of water (about 2.2 litres a day of total fluids) and avoid alcohol if you can.

It is a different way of life. You may want to consider getting a fitness tracker (fitbit or similar) so you can look at your activity levels. I have been out working in the garden this week and I was very surprised at the number of steps that I recorded - plenty of movement and activity but not much continuous exercise.

You may find that you will discover a new absorbing hobby of reading up about why blood vessels clog up. Lots of interesting reading/videos available.

[Tillymint1971]

I asked a similar question and was inundated with helpful responses. Don’t know how to link you through to it but my username is Tillymint1971 and my question was ‘Need help/resources to do cardio rehab at home’ You should be able to search - there are 47+ responses and I found them really helpful.

[Milkfairy Heart Star]

Here's the link to Tillymint's thread about Cardiac rehab

healthunlocked.com/bhf/post...

[Tillymint1971 in reply to Milkfairy]

Thanks Milkfairy

[Kristin1812 Heart Star]

You’ve got lots of good advice already! Just a thought.....if you found out who was the local trainer for cardiac rehab. exercise classes, you could look them up on line.

Lots of them locally are putting their classes on line, some interactive.

[Rj4d]

Hi Ricwat, have you lost heart function?

[Ricwat in reply to Rj4d]

How do I know?

[Rj4d]

I had a double CABG last April aged 48 my enzyme level was raised to about 28 so lost very little heart function apparently. Rehab was initially complicated because of anaemia and obviously open heart surgery. I was previously very fit and used to training hard so I hammered Cardio rehab) although nervous at first I figured I was in the safest environment if anything was to go wrong)!! Was kept in check by heart rate monitor, threshold was worked out based on medication etc. But Borg scale based on how you feel is the initial cardio rehab process. I was jog walking 2.5 miles into hospital to do my cardio rehab by the 4th week.

Everyone’s situation is totally unique, and it sounds like you have a good base, but it’s not a race, listen to your body and don’t stress, as my surgeon said to me ‘that’s why your in here’ 😂😂 Ranulph Feinnes did plenty of amazing things post heart attack.

storypick.com/ranulph-fiennes/

Good luck