Recommended exercises that is safe for the heart at home.

[Yumz199725]

I have ordered myself an exercise mat and some dun bells little small ones nothing major or strenuous obviously, just simple exercises I can do everyday to keep up my fitness levels without over doing it.

[10gingercats]

As well as walking and other exercises I do a very good cardiac 'workout' for 14 mins on you tube with a physio. called Mike Kutcher...It is called Boxing for Seniors.It is free and is seated but you can stand up for it. My cardio. passed it as a good exercise .If possible I do it twice a day .I also do a 5 mins. twist routine and walk as much as I can .....1-2 miles daily .

[baly_2023]

Sounds like a great idea but make sure you get the go-ahead from your cardiologist.

[Rhinos67]

Hi

Have a look for Leslie Sansone walk at home on YouTube. It is basically walking and low impact movement that you can do on your living room 😊

Joanne

[dicynth in reply to Rhinos67]

I also use Leslie Sansone DVDs. There are a variety of them, and her latest one is great. No need to worry about lack of exercise if the outdoor weather conditions are poor.

[Yumz199725]

Great suggestions guys thanks x

[Noodlesalad]

Super idea to start the New Year.

[DWizza]

what was/is your cardiac condition ? How have rehabbed from it ? Are you familiar with training ?

We bloody love it 🤣.. had an Nstemi heart attack in July , 4x cabbage, celebrated Christmas Day as well as my new pipes being 5 months old 🤣. I did an NHS 6 week level 3 rehab program that was way too easy then found an online coach that specialises on resistance training (weights) for cardiac patients , he teaches the nhs physios. Can’t believe I’m back to lifting some weights and ran 5k twice in December 🙌🏻🙌🏻🙌🏻.

Enjoy your training and it will be something you stick with. Never be afraid of lifting heavier either , to get stronger . No one gets bulky unless they lift extreme weights and eat an extremely calorie dense diet.

Here’s to 2024 🥂❤️

[Yumz199725 in reply to DWizza]

Hi thanks for your suggestions, I have congenital heart disease, coarctation of the aorta which I had repaired but I also have bicuspid aortic valve moderate to severe aortic regurgitation and moderate stenosis and small restrictive perimembranous ventricular septal defect. I have been told by consultant I can't lift weights of any kind ( well super heavy ones it's raises my blood pressure too much) which they don't want. So glad to here your doing so well! 😅😎🎉.

[DWizza in reply to Yumz199725]

Wow! You’re doing the right thing Yumz, enjoy your training , the consistency will no doubt reward you 👍🏻❤️

[kkatz]

I would recommend any of Active Leed videos released in lockdown.The lady Maureen does a range of videos so you may have to search through to find others.This is warm up & she does full circuits.You should always warm up muscles & heart before excercise.

You should be careful using weights with heart conditions.

She taught me about imaginary weights .They can be as heavy as you like.

youtu.be/P8KH-fCRSsM?si=zTo...(Not working as expected?)

I would really recommend health excercise at your local health centre.

[Happyrosie]

Once out of bed in the morning my husband and I do ten minutes in front of the TV with Joe Wickes on Utube. Search for Joe Wickes Seniors. I have a 1 kg dumbbell in each hand

Then we have a shower and get dressed.

[Yumz199725 in reply to Happyrosie]

That sounds cool I've heard of Joe wicks 😅x

[Rosie1066]

I still do the Cardiac Rehab. I did the free course on the NHS then went on to Phase 4 which I am still doing but this is paid for but I can do this for as long as I want, I go once a week. In addition I also have an exercise bike at home which I use daily plus I love walking. I was born with congenital heart disease and I also have an ascending aortic aneurysm.

[fishonabike]

the BHFwebsite has good info on exercise and gentle home rehab - be cautious

[Lowerfield_no_more]

On the assumption that you are mobile, I suggest you try walking as well as your floor work. Not a 25 mile hike every week but a short brisk walk (or two !) every day which you can fit in with your daily routine. I listened to a podcast the other day, BBC Sounds - Exercise Special with Michael Moseley and that was one of the things that was recommended, indeed the health professional interviewed said that brisk walking can be better for you than running since running is a high impact activity and that can introduce damage to the body, especially as you get older. 'Walking can change your life' was the quote I took away from this

And walking is also mentioned here

nhs.uk/live-well/exercise/r...

[Catmum23]

I started with Exercise for Health on YouTube he has some specifically for low blood pressure and heart conditions.

[Yumz199725 in reply to Catmum23]

Wow ok brilliant thanks x

[Cookieisland]

Obviously I don’t know what is ok heart wise - best to check with a doctor if in doubt. But with dumbbells and exercise mat I do a routine a bit like this:

Bicep curls and hammer curls,

press ups on knees,

plank on knees,

bridge (first body weight then can add the dumbbells,

squats (same as bridge add the weights)

Also if you look up Pilates exercises they are low impact and gently build up strength. It focuses on building up your core strength which is important for overall fitness and preventing injuries.

Just a note if you do anything that focusses on chest muscles, you tend to get chest tightness which is just the muscles but can feel a bit weird and freak you out. So I’d probably avoid that to begin with!

I need to take my own advice and start doing some more home workouts after a very lazy few weeks!

[Yumz199725 in reply to Cookieisland]

This is great thanks hun x

[Chinkoflight]

nhs.uk/conditions/nhs-fitne...

NHS videos link for resistance training . Should be something here and it's approved! Absolute maxim

No Pain, no pain

Exercise at a conversational pace.

If you exceed these thresholds you are working too hard. Endurance and stamina ate the goals for improving cardio vascular and respiratory health. You shouldn't be going any where near heavy weights at this time. Remember improvement is measured over weeks not days. Build in rest days.

Keep notes of what you do, how you feel in each session. When you look back to week 1 you will then see what you have achieved. It will help you stick with it. You are trying to build lasting good habits. Never think of it as a short term fix. Know what makes you smile. Share your challenge. Look for #chinksoflight. 👍😁

[Grassmower]

How about swimming classes? They are often cheap of local authority pools.

[Yumz199725 in reply to Grassmower]

Yeah that's a good idea, I wish I could swim lol x

[Grassmower in reply to Yumz199725]

They will do beginers classes. I did swiming lessons when I was unemployed and it was cheap.