Hey Everyone
Next week is my last cardiac rehab. What can I do after. I feel I still need some support.
V x
Last cardiac rehab next week - British Heart Fou...
Last cardiac rehab next week
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Valentina98
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What kind of things did you do before? I've always been active so I didn't find it difficult to full my day . But totally understand if you've not had any interest in activities. I don't know what age you are or area you live. Get a decent pair of walking shoes and push yourself to walk a mile a day and 2 and so on. When you feeling a bit stronger look for local rambling clubs or walking group. And before you know it you'll be joining every club going. Good luckx
I used to run before my heart attack, I can't do that just yet. I guess I'll have to used my running shoes into walked shoes and walk more now.
Ok so you were already fit. Try treadmill in gym slowly with a walk/jog at a slow pace and also build up your walking outdoors. Again at a slower pace. It's all about adjusting now. I know I can't do the same as before but I still get out with my friends who have been great at doing things at my pace. Baby steps all the way. This time next year you'll see a big difference. 😊👍X
Can I suggest you get a pair of hiking poles. Brisk walking is better than meandering and is good fun in itself without being as tough as running.
Good Evening
Where does the rehab take place? If it is in a gym could you ask if there are any trainers who could write you an appropriate programme?
Have you enjoyed it so far? Would you like to do more classes at a local gym? There may be some designed for older people that would be gentle for you whilst you are recovering. (I know you are a spring chick so that might not appeal to you but it’s a thought!)
The physios/nurses running the rehab may well have recommendations for you as to how to continue-ask if they don’t suggest how you should continue to rehabilitate yourself.
Would/could you do online things like Yoga With Adrienne at home?
Hope whatever you do helps you physically and mentally to move upwards and onwards as it’s been a tricky time for you.
Good Evening Jeremiah
It does take place in the local sports centre. I might pop into the centre tomorrow and ask about the over 60's cardio group, see if they would make an exception for me.
I'll make sure I'll ask next week about a plan at home. I've not thought about online yoga, I've not heard of Adrienne I'll look into it.
V x
I think you can find YWA (yoga with Adrienne) on YouTube.
It’s also on the Strength and Flex forum which is part of Health Unlocked . I’m not on that forum but I just found it by going to ‘search’ and then ‘communities’ and then putting in Strength and Flex. You are more techy than I am so you should be able to find it in the labyrinths here!!
It might be that there are some exercise plans on there that might assist or you could ask for further suggestions on that forum. It is affiliated to the Couch25k which is for a wide range of ages& abilities.
I’d like to know how you get on with whatever you do.
I started running with Couch 2 5k I might eventually get back to starting again. I will certainly let you know what I do 😌
V x
I kept doing rehab using the BHF YouTube videos, then started C25k after that.
Sounds like you need a buddy of some sort who shares common interests with you and not necessarily heart related, as in someone you can see for real rather than the anonymity of forums like this (helpful as they may be). I suggest you look at your interests, and see if there are any that might have a local group (e.g a walking group ) and take it from there. Alternatively what about a friend who might share a common interest in say theatre or music to get you out and about and enjoy stuff and feel good about yourself.
I was talking about this only today with my cardiologist. He said I would move onto "phase 4" which has ties in with local gyms where I live. Is there anything like that where you are?
Hey
I'm not sure, I'll make sure I'll ask next week
thank you
V x
Yes I was lucky to move onto Phase 4 in my area. I was the youngest by a good 15 years but the class was very welcoming and I really enjoyed it. I'm feeling a lot more confident so have just left the class to free up a space for someone new. I now feel ready to start things on my own. I really hope you find something local to you that helps.
Hello Hrty, I saw your reply to Valentina98. I’ve done two sessions at rehab following my HA 11 weeks ago but just wanted to ask you what the Phases are that you refer to - “phase 4” as I’ve not heard of these and just wondered if it’s something I need to run past my cardiac nurse at rehab next week. Many thanks - hope you’re keeping well ❤️🧚🏼♀️
It was what the Cardiologist called it yesterday (although I've seen others refer to it on here). From what I understand it's community based rehab, often at a local gym, which follows on from the hospital-based rehab (phase3 ?) that we do after a cardiac event. I'd definitely run it by your rehab nurse next week.
Thank you for your reply Hrty - sorry it was the phases you were referring to that I’d not heard off. I am doing the weekly rehab exercises through the hospital but it was the phases of not heard off and couldn’t even tell you what phase I’m supposed to be?? ❤️🧚🏼♀️
Hope this works, found this link which explains the phases 4google.com/amp/s/blog.rehab...
Hi Hrty many thanks for the link. Why wasn’t I told about this - very interesting article. Thank you so much for this. Take care ❤️🧚🏼♀️
There do seem to be some discrepancies in treatment dependent on where you live innthe country. I'm lucky in that the hospital here in Basingstoke has close links with Royal Brompton Hospital and seems to be quite clued up. Having gone back to A&E a couple since the HA, to be "checked out", I've had phone calls from rehab nurses afterwards to see how I was. I've also seen the cardiologist a couple of times and he's told me to ring if I have concerns and both my wife and I feel that he has given us plenty of time to ask questions.
That’s really good “service” isn’t it but you’re right we don’t get all get it across the board. I’ve seen my cardiac nurse once in 11 weeks, it was supposed to be weekly but it’s okay as fortunately I have a very good GP although I don’t like to bother them. The cardiac rehab is okay, not disheartening as again it’s the same exercises for all ages and doesn’t matter whether you’ve had a HA with no stents (like me) right through to open heart surgery but at least it gives me chance to do something in a safe place and see the physio. It’s not even in a gym but a community hall but I’ll see what happens when I finish in 4 weeks time. Thanks for your reply and I hope you keep well, take care ❤️🧚🏼♀️
Hello 
You seem to be a bit low at the moment or I sort of sense you are but could be wrong
You were beating yourself up so much over the park run which I hope you are feeling better over now but gone straight into worry over it been your last session of Rehab
I have never had any Rehab due to me been agoraphobic and so it is a struggle as half the time I have no clue what I am doing and the other half I worry when I feel something is this right to feel this way and I have no one to ask
I wonder if part of you that feels you need more help actually is not ready to let go of that reassurance these Rehab classes give so many from what I have read which would be totally understandable
I bet if you tell the Rehab Nurses how you feel they will reply they have had many tell them exactly the same but do tell them they may have suggestions other places you could join and I am sure they will offer that you can contact them any time you have a question or concern so you know they are still there in the background
You made me laugh not at you but with you when you said in a reply you are thinking of asking to make an exception if you could join the over 60's class 
I never knew they grouped us in ages in these classes but I thought bless her she must be desperate but having said that you might be surprised how for the over 60's are
I would say keep doing what you are doing and adding slowly a little more
Swimming is very good I wonder if your Swimming centre does any Aerobics something like that ?
I am sure those Rehab Nurses will give you some good feedback what to do next and will be there when and if you need them x
Valentina98 in reply to
Hi BeKind
I hadn't thought about it but now you mentioned it, I think I am a bit down. I blame January.
I think I'm almost over the parkwalk but I'm not ready to do another one yet. The nurse were very kind when I told them what happened. The did remind me to literally not run before I can walk.
I like swimming, I might look into swimming again.
Thank you
V x
in reply to Valentina98
Hello
I think this time of the year can make a lot of us feel down and with extra things to deal with it can feel worse but soon it will be Spring something to look forward to
I am glad you have got over the park run and you wait till you feel ready again I agree and you will eventually
Yes worth looking at swimming and maybe what classes they do
Let us know how you get on x
Heartfairy in reply to
Hello BeKind28, just wanted to ask you if you’re doing your little “daily challenge” I suggested? I do hope you’ve managed to have a little go. I was thinking about you. Take care ❤️🧚🏼♀️
in reply to Heartfairy
Hello
I am trying
The New Year has started of with lots of challenges for me but at the moment I am really trying to stay determined !
Hope you are keeping well and thank you for asking me x
Heartfairy in reply to
Hey you’re trying - that’s brilliant - well done you! I knew you’d give it a go and to have determination there too is so good, well done, you’ve made me smile. I’ve seen your replies to Valentina and you are so right January can be a difficult month especially with the dark, cold mornings and nights and I don’t know about you but I always think “gosh what is this year going to bring” which I’m always told I should think more positive about but it sometimes fills me with dread! I could very easily hibernate from November to March but I’m not allowed haha! So I hope you’re overcoming your challenges, keep trying with the little one I set you 😊 and I look forward to hearing about your progress - remember baby steps are good! I’m okay - still good and bad days and sometimes I really have to push myself but I’m doing the rehab exercises although this weeks session was difficult. I’m the youngest there and I just find myself saying “it’s not fair” but I know those older folk are going through the same feelings as me and probably say the same thing “it’s not fair” so my challenge is to stop feeling sorry for myself and hope I can reach their age living with the current fear of “will I have another HA” and try and move on. You take care and thank you for your lovely reply too ❤️🧚🏼♀️
in reply to Heartfairy
Hello
I agree the Winter seems so long and can get the best of us down where come Spring everything seems so much better and I have to admit been agoraphobic does make winter even worse
I also agree New Year I now do worry what is this going to bring I have a couple of tests to have done this year not heart related and thinking allsorts as you can imagine
Valentina bless her is only 24 I have to say I cannot even imagine how she must feel and the impact it must have had on her and like you I was 57 nearly 58 and at that I thought this is not fair I am to young and I still think it lol
Yes I will keep pushing even on days like this where like you I could just hibernate !
Stick with your challenges I know you can x
Heartfairy in reply to
Thank you so much xx ❤️🧚🏼♀️
in reply to Heartfairy
x
Valentina98 in reply to
It's still not really sunk in what's happened.
in reply to Valentina98
Hello
I can understand that I have not come to terms with having my heart attacks and Bypasses and it has been 17 months since my op
But you will get there I know you will and I still think you have done really well
The post I told you about the other day a young man your age well he has done another post you two have so much in common and he is in shock to now with the results
Take a look and it might help to know it is not just you at your age this happens to even though we do not wish it on anyone else x
Valentina98 in reply to
I know we've been messaging on here, and I've just posted a comment.
Thanks for pointing me too him ☺️ I'll try to help as much as I can
in reply to Valentina98
Hello
I know you will
Have you found your friends have been supportive of course you don't have to answer but it crossed my mind as usually most 24 year olds not all bit a lot are out and about like takeaways , drinking , nightclubs etc and I wondered since your heart attack have they tried to adapt things so you are still included
I know it is different but with my aerophobia friends I had stuck around but slowly they got on with their life's ( understandable ) and I do not hear from them as much now as I cannot join in with the things they do
I hope though they are still there for you x
Valentina98 in reply to
Hi BeKind
Thankfully at my old age (said tongue firmly in cheek) I've stopped going out as much, my friends and flatmates have busy jobs so we don't really go out anymore. It's rare we have the time off together.
We have a WhatsApp group chat that we all check in with each other regularly so no-one is really left out.
V x
in reply to Valentina98
Hello
At 24 you have stopped going out already 
That is when I was living it up
But I imagine by the time you have been to work , checked homework , maybe plan the lessons for the next day there is no time left during the week
I am glad yo have your friends on chat even though been with someone face to face is so much better something I miss a lot
A Holiday with Mum to Spain been planned for the Summer I think we have to send you with her again it did cheer you up once you had got over the journey x
Valentina98 in reply to
Hey
A holiday sounds amazing but with Mum! Noooooo To much stress.
I spent my teenage years, getting drunk and going out all hours. Especially when I went to uni. I remember going out lunchtime for day drinking then to a different pub for an evening meal and sesh then finally went to a club at about 11. I think I got home about 6 then I had a 9am lecture. I was so hungover/still drunk. I'd like to say that was a one off.....
I see my best friend a lot, she's also happy to chat, be it face to face or over the phone. My boyfriend has been amazing as well
V x
in reply to Valentina98
Hello
That is a yes to a holiday no to Mum
Maybe start seeing if you could plan one with your Boyfriend or best friend
I think if we have something to look forward to it can help when we are feeling everything is overwhelming
I am glad you have people face to face supporting you x
My CR coach works for the local authority leisure centres and devised a gym programme for me.. Not as enjoyable as running, but I feel reassured that I'm around others.I'd like to do some classes too, but not sure I'm up to them yet.
You could also try Park walk and work up to Park run.
I hope that you find something tgta works for you
Joanne
Hey Joanne
I did a parkwalk on Saturday (I got the okay from my cardiac nurse) and I was in hospital on Sunday breathless and chest pains. I think I went to fast and ran a little bit.
So I'm slightly put off by doing a parkwalk again at the moment
V x
Was this the nhs cardio. Rehab? In Leicester once that comes to an end we were able to be referred onto further provision. This was clarified as community based.
There was a range from exercise classes at gyms to more bespoke offering. Most had a small weekly charge.
You could also speak to your doctor to see if your area has any further referral options
As has been said, walking is a great way to regain your fitness and build up stamina. Plus low impact workouts. I was told to work out to a rate you get out of breath but can still hold a conversation. I’ve found that very useful. As you have found, your body will tell you if you over do it.
Remember it is still early days and everything you are feeling is normal but you will get stronger and find you can get back running
Keep going ! If you found the rehab exercises enjoyable or still very tough if you were at the top end of the exercises then keep doing them.
Give yourself some goals. I got back in to cycling indoor and outdoor with the aim of doing some sportives this year. At a minimum keep active with the walking and build that up, buy a "local walks" book and start with the shorter ones and tick them off as goals.
Someone has already mentioned Phase 4 Cardiac Rehab (a tie up with local Gyms -although you do have to pay a modest amount). I could have done this but chose not to because I had the confidence to build back at that point after the normal Cardiac Rehab (I also had a stress test around the same time). Anyway do check if that’s an option. Also if you’re on Facebook have a look at the Cardiac Athletes group. Don’t be put off if you don’t consider you are/were an athlete as it just means being active as far as I’m concerned and there’s a range of stories and folk with different abilities who post on there for support and encouragement, who are getting back into an active lifestyle after cardiac problems. Good luck.
there is a lady called Angela Hartley (she’s a cardiac nurse and now runs rehab classes) she does online classes and also you can do one to one I believe. It is private so there is a cost but it looks reasonable and she gets great reviews.
She has a Facebook group of you search for Angela Hartley - cardiac rehab specialist
I don't have face but I'll have a Google x
I felt very much the same way after my last cardiac rehab following my heart attack, lost and not too sure what to do next.
Lucky for me, the local football I support advertised and free 12 week lifestyle and fitness course which neatly followed the same format as rehab, after this I discovered the free weekly 5km parkrun which I am still doing having not run at all in 24 years.
For more about my adjustment to life post rehab please read my blog ... peterjemmett.blogspot.com/2...
Parkrun is worth a look (especially if you ran before), it takes place in most towns on a Saturday morning at 9:00am, it is free to enter, your time is recorded and you build up a personal record which helps to monitor your progress. It’s moto is ‘it’s a run not a race’ and there is no pressure on you for a fast time, you can just walk it if you prefer or like me a combination of jogging/walking.
This blog is my own personal appreciation and what parkrun has offered me … peterjemmett.blogspot.com/2...
I did a parkwalk the other day and over did it so I'm not doing it again soon
Are you able to request more sessions on the existing programme?
I'll ask next week x
Ask them if they will do a personal training plan for you based on your condition and progress so far. You can then slowly build up further from that.
Mine were really happy to help, also I was told I could still ring them for advice if required afterwards.
I had my last rehab last week and they have offered me follow on sessions, still free but they ask for a contributions. I should be getting a call for arrangements within the next week, so I shall give that a whirl, I have severe breathing problems so not sure how it will work out but will have a go. I am with Blackpool Vic. See what you can find. Good luck.
The physio that ran the programme I attended provided printed exercises and they also gave personal advice. If you ask, I'm sure the rehab team will be able to advise. This will/should depend to a certain extent on the outcome of the 'stress' test which is completed before and after completion of the rehab programme (at least, it was where I live). Good luck. 🙂
I am doing what’s referred to as ‘ phase 4 ‘keep fit classes. These have followed on from the in hospital’ phase 3 cardiac classes’ I have to pay for them but I’m sure i benefit from them. I was given a list of phase 4 cardiac trained teachers when I left the hospital cardiac rehab classes.
My cardiac rehabilitation team also referred me on to phase 4 cardiac classes at the local gym. There was a discounted membership for 12 weeks but this also gave full gym membership. The trainer has experience with cardiac patients (as well as us elderly). She also discussed an exercise program.
I think a lot of my cardiac group had day jobs but there was one evening session a week.
Good luck.
P.S. I'll also take a look at the Better Health Andy suggested below
Hi well you have done really well so far. If you like walking start going out go slow at first then build it up it will really help you. That’s what I did mind you I used to walk anyway before my HA but now I do the walking and I go to the gym they put me on a health plan for 12 wks it had to be from my GP I did that finished the plan in July I go all the time it is brilliant if I need any help there they are always there for me but I haven’t needed them. I wish you all the best you will be fine. Take care
Hi Valentina98,
I hope my experience may help you, you may have seen my story in Heart Matters in 2022 talking about my road to recovery (Andy Barber).
Has a cardiac arrest in October 2020, stents fitted and heart Injection Faction measured at 40%, which is borderline for implant. I was discharged early to avoid COVI-19 but left unaided due to all physio being redirected to supporting hospital patients and closing their physical premises. I had a few calls from a kind chap who guided me through the self-help exercise book.
Long story (on website if you want to read) short, I learned from my mental health practitioner that I may be able to get other physio help and called my local physio team to find out more. They sent me a link to Better Health, which is a GP referral service, self-funded (but the cost is £4/session or £25/ month) .
It uses physio professionals to support you in a gym environment, but I also do the exercises in a similar way at home. From Pilates to all the different equipment available in a gym setting, with the added benefit of being coached and monitored for the first 12 weeks. Once they know you're safe, you are free to use your newly found capability as much or as little as suits.
I started las October and am progressing well. Building muscles back and incresing stamina are my 2 main aims, ultimate goal is to get back to riding my motorbike and volunteering for the local Blood Bike charity.
The ladies who support me are kind, uinderstanding, knowledgeable and effective. I suggest you talk to your GP and get a referral to your local Better Health team and they will take you on the next phase of your journey.
Hope that helps, and good health!
All the best,
Andy
My rehab was provided by the NHS I think 6 sessions.
At the end they offered more sessions done privately by one of their rehab people.
My recollection was that these cost around £6 for an hour.
I did some but they were all the same, son no progression. So I found another rehab person which provided a tailor made program (much more expensive since it was one to one)
I have a link to an NHS video for cardio exercises, given to me by my rehab class at Epsom Hospital. Here's the link youtube.com/watch?v=OrdDbi5...
Hope this helps
Paul
My cardiac nurses referred me to the Better gym where I attend cardiac classes twice a week . Every one has had some sort of cardiac event so apart from the exercise it's great for comparing notes . I also find it good for my confidence .
Hi V
After my rehab sessions I carried on and joined my Gym which have staff who look after you they did me a programme which I built upon unfortunately last year I went into permanent AF which is now under control with tablets and towards the end of last year I went on a refresher re-hab with my hospital and now have been transferred back to my Gym perhaps your gym may do the same ask when you go for your last session
Regards
Basically I just went to my gym and the owner has an interest in cardio. I signed up again and he gave me some exercises to do. They consist of the following.Up right bike, I do 8 to 10 minute's level 1
Exercises using a broom handle 10 reps x 2, swing to the left then swing to the right.
Broom handle behind your back push out 10 reps 2 times. Then with broom handle still behind pull up 10 reps 2 times. Keep straight and breath.
Walking on a treadmill speed 2.5, 8 to 10 minute's. This has gone up to 2.8 speed.
Row push machine , minimum weight to start 10 reps times 2
Row pull machine minimum weights to start 10 reps times 2
Push down machine minimum weights to start, 10 reps times 3. Same machine pull up 10 reps times 3.
Hold onto a bar and then i do left leg raise and lower 10 reps right leg raise and lower 10 reps do both twice.
Still holding on put left foot behind right leg and then lift using right leg. Do same with left side and lift up, nearly onto tip toes, so you are lifting yourself up on one leg. Again 10 reps times 2.
Then I do 8 to 10 minute's on recline bike level 1. Some times I play with levels. But mainly take it easy. I have been doing this since November and the speeds and weights are slowly increased. I try to go every other day. It does help, gives me something to think that iam helping myself.
Then I do side raises with dumbells. Only 2kg at the moment but that will slowly increase. I think you have to do something. But I know how you feel with rehab coming to an end. I got same feeling when I had my last therapy session with physiologist. I thought here we go iam now on my own, I got quite up set.
Hi, glad to hear you're recovering. I found that a lot of the recovery was 'in my head' ... being afraid of over-pushing myself and unsure of what I could and couldn't do after all my surgery was physically healed. Taking one day at a time and pushing myself a little more each day quickly got me back on the path to gaining a lot of physical ability and strength back, as well as the ( very important imho ) mental strength and confidence. It takes what seemed like a long time when in the process but looking back it was probably about 3-4 months, and I was in my mid 50s when I had my surgery. You're young so you've got that on your side for sure. Slow and steady wins the race.
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