Exercise following heart attack.

[Frankie701]

Enough time has passed (attack was in july) that i want to get back into exercise, however when i tried my heart rate jumping made me a bit afraid, to start right from the beginning of it all again, (i use to be quite fit,) what exercise would anybody here recommend to start strengthening my heart up again?

[Kristin1812 Heart Star]

Have you been offered Cardio rehab? Its a great way to begin exercising again, but under skilled supervision. If not, it might be worth asking.

Nearly everyone here who has done it is hugely positive. For me, it got me moving confidently, I learned a lot and had my worries answered. I also made some great friends.

[Survivor1952]

Cardio rehab was great for me, 71 year old, I could make it as difficult as I wanted, even got me doing parkrun now (that's a 5k run/jog/walk). The catalyst for working hard at my physical rehab was being told in hospital that I'd only get back 75-90% of my fitness level. Looking back on the records I've got I'm back to the fitness level I was at 12 years ago!

Did my 9th one today, I've set 7 personal bests and taken 6 minutes off my first attempt time!

[Lowerfield_no_more]

If you have not been offered cardio rehab I suggest you chase up the medical secretary of the hospital cardio team who are/were responsible for your care to ask whether you are going to be invited to rehab sessions and if not why not. Otherwise the BHF run online cardio rehab sessions and the BHF Heart Helpline nurse may also be able to help.

bhf.org.uk/informationsuppo...

[Hidden]

Hi frankie, take it slow as they say on foot in front of other. I would suggest to start with simple fast pace walking and achieving at least 80% of heart rate in start while doing it followed by stretching exercises. This will strengthen your cardiac system and your body will tell you itself when its ready for more exercises. After a while You can go for slow jogging as you gain strength and confidence.

Good luck

[Still_Breathing]

Just go walking. Everyday and increase your distance gradually. Take your time and build up distance and speed gradually. Also remember you have to walk back to your house.

I now go walking up the Wainwrights in the lakes and do 45 mile bike rides.

But I also walk about 5 mile every day.

I didn't have any cardio rehab as it was during the pandemic.

[trafar]

Where you nit offered cardiac rehab which I would say is s must for anyone as it teaches you the importance of warming up and down and the risks of not doing that. Have you also nit been given a walking plan?

[MountainGoat52]

Hi Feankie701,

My heart attack was a July event. I was offered bypass surgery, so my rehab was deferred until after the op which didn't happen for almost a year. Without a formal programme, I just had to get back to exercising little by little and a month later I was walking 4 miles By October I was back walking in the Southern Uplands in Scotland with my walking friend and he remarked how much better I was on the ascents than before my HA.... fewer stops for "photographic opportunities". 😀

I'm surprised you've not been advised on how to get back into exercising, but having said that, I was "set aside" and just had to get on with it. I would say start with a small amount of exercise and build it up gradually. "Listen to your body" is what I was told and it has always stood me in good stead.

I had my elective bypass surgery 11 months after my HA. A couple of days before the op I was walking in the Cheviots. After the op I had rehab 3 months post-op and it took me a further 3 months to get back to the level of fitness I had before my op. I've gone on to climb bigger and higher hills since.

All the best,

Gerald

[Sav100]

Hi, I did rehab with the hospital for 6 weeks post heart attack in 2022, they then referred me to my local gym who had a cardiac rehab coach who but a gym program together for me. We started off slow around half hour program and built it up slowly to an hour. I learnt over time how high my heart rate could go and if I needed to back off. I carried on until I recently had heart surgery, this had made me stronger and heart healthy for surgery helping with recovery. Just completed rehab again and given permission to have a new gym program put together with my coach, but she also runs a rehab class which I found to be good as not only do I get an hours exercise, I’m reviewed, and around lots of people that get me and what it’s like to have heart problems, you chat and laugh and just feel relaxed. From someone who never thought a gym or their classes were for them, please if you can give it ago. It really makes a difference, good luck x

[JAVA12 in reply to Sav100]

Can I please ask how they advise how high the heart rate can go. My partner did cardiac rehab but they just said until you are slightly breathless but can still hold a conversation. This was confusing for him as he gets breathless a lot and although he now jogs 4k and can just about speak while doing it, he couldn't at first. I wonder if he should be monitoring his heart rate? Thanks.

[Chinkoflight in reply to JAVA12]

Hi Java, this is a good question. The original advice is good advice and stands if your aim is to improve your cardio vascular and respiratory fitness. So if you follow the Couch to 5K running programme (NHS app) of which there is a forum on HealthUnlocked the mantra is to run at a conversational pace and secondly no pain no pain. That is to say it should never be uncomfortable. Raising your HR above 110, which can be done by fast walking is the point at which exercise becomes absolutely beneficial. As your fitness improves your effort and stamina can improve too by being patient and sticking to the mantra's above. Incidentally hardly anyone who starts C25K will run 5k in 30 minutes and of course it's age dependent too. There are guides as to maximum heart rate which is again age dependent and one simple way of estimating this is to subtract your age from 220, so for me as a 71 year old it's 149. There are more sophisticated ways and my ECG implant device by the medics is set to alert them at 158. My running has not triggered this alert but my smartwatch often records a figure above this, so they are not accurate.For your partner he's doing brilliantly to run 4k and the way to build up fitness is to run further but a bit slower, ie still sticking to the mantra, BUT any run of 3k is a training run. Rest days are important in the early stages of running, it's recommended to run 3 days a week. But walking can be more often.

I've been running now for about 20 months since my stroke and I typically run around 20k a week. I do follow some simple training programmes used by improving runners but at my very slow pace! I can now read my HR/ exertion rate just from my breathing, so understanding this and following the basic mantra really works. You can also extend the exercise for brief periods to increase your effort which is beneficial for strength, speed and running style which reduces the risk of injury.

What your partner is doing is great if they enjoy it. I find it liberating and I know my health and fitness has improved dramatically.

[JAVA12 in reply to Chinkoflight]

Thank you so much for all this information. You sound like you are doing amazingly well. An inspiration I think. Kind regards and all the very best for the future.

[HHH2017]

I echo everything said above about Cardio Rehab. Do enquire via GP if you can't get hold of your consultant easily. My consultant wouldn't let me start Rehab for a whole year, so its a must to ask the question incase there is a reason it hasn't been offered yet. I had various complications. Equally important to check you haven't been 'missed off a list' somewhere. Best of luck.

[Qualipop]

You should have been offered cardiac rehab which is a wonderful way to start exercise under supervision. If you haven't, you need to phone them and ask. BHF has online suggestions for rehab if you get no joy.

[petrh63]

Hi Frankie (are you 18 or a positive minded 81 yr old.) I f 18 then you must talk with physios and cardiologists - that is young. If middle age and over ( I am 60 and 18 months after surgery) - then follow your instinct. Most days try 70% or so of heart rate (from stress test or your own ramp test) should be possible for the majority of walking and cycling efforts (this i am doing now on an indoor bicycle). every week or two attempt a tough interval session (90% ). listen to how you respond and build up from there. Weights, just a normal restart!

[Jako999]

You need to speak to your cardiologist and get some monitored rehab, it’s a massive help and all the other people there help your mind more then you will ever know.

I’m really lucky, I live in Halesowen and the Action Heart gym is ont 6 miles away.

[SaxManC]

I've had a very positive experience with my cardiac rehab so far. Really supportive trainer at my local council gym who is trained to work with lots of health problems, a personalised exercise regime, group sessions where I've met people in similar positions to myself & now I've had the okay to swim which is great.I'm still blowing a bit walking uphill but my stamina is improving. Nothing like pre September level yet, but I'm enjoying the route back.

[Fish4Info]

Another endorsement for cardiac rehab. Become used to: cdc.gov/physicalactivity/ba... the first instance don't emulate: en.m.wikipedia.org/wiki/Kat... ... but build up from mild-moderate exercise.

18 is young for having a heart attack. But we used to have a young lady who came to the cardiac rehab who had had one. But if I were so young as that I'd probably double check with your GP or hospital consultant.

[Herestous]

Hello, yup, cardiac rehab. The BHF dies have the exercises on line, search fir RHB cardiac rehab Exercises. There are 5 levels, maybe start at 1 & see how you go. Good luck.

[AAJJTt]

Hi, I’d certainly recommend cardiac rehab too.

I was a healthy and active person until I had a heart attack (nstemi type2) root cause - undiagnosed and untreated atrial fibrillation. Angiogram with no interventions, discharged with medication and exercise.

In my area:

Phase 3 - this is run by the NHS with cardiac nurses and some trainers from a local charity. It was a 12 week program, starting and finishing with a walking/jogging beep-test; to show progress. Predominantly this was low intensity circuit program designed to get you moving again after discharge and build confidence. The group was mixed (sex and age) and while I found it relatively easy, I did welcome the slow build up. There was a lot of uncertainty and trepidation in mind about the position I was in. This gave me the confidence to exercise again without feeling I was going to keel over. You also had the opportunity to discuss things with the staff, emotional support is important too. The psychological effects can sometimes be more debilitating than the problem itself. This was run in conjunction too, with some educational seminars covering things like diet, medication, etc.

Phase 4 - this is run by a local charity with their trainers. This was a 9 month program starting and finishing with full CPET tests (treadmill/Bruce protocol). On completion of the tests, the results are analysed and you are given a target heart rate to work to. You then follow the program, twice a week, circuit training or gym, working to your target. The staff are there (to monitor, support you and to show you how to work safely to your desired intensity.

On the initial test, I scored well for my age cohort and was given an ‘aggressive’ HR target - 90%. There was no looking back, I jumped straight in, predominantly just running on the treadmill. My final CPET test result was even better.

This was 4+ years ago and I still attend the weekly gym sessions. I do have some low dose anti arrhythmia medication but I have now been ‘Afib free’ for 3+ years. Post heart attack, I was left with slight left ventricle dysfunction but this has gone, on my last echo; my heart is ‘structurally normal’. I currently feel that I don’t have any limitations- I regularly run, climb, cycle and travel.

I do moderate my ambition though because of the links between Afib and intense exercise; no plans to run marathons.

I attribute a lot of this to the cardio rehab program, it was fantastic for me. I’d recommend anyone in the same position to give it a try.

[baly_2023]

Hi,

As everyone says Cardio Rehabilitation is the key.

Hopefully your hospital spoke to you about this, if not I would give the cardiologist department a phone call.

I can't wait to get back on it, it's only been a week since my HA but I'm really missing that exercise buzz.