Written By: Debjani Arora | Updated : April 7, 2016 9:22 AM IST
A heart attack is really unfortunate, but what is scarier is the fear of suffering from another in near future. And most people have this fear deep inside that a second attack will get them sooner or later. More reasons why lifestyle changes like eating right and exercising becomes important. While diet changes can be easily incorporated, getting back to exercising after a heart attack is little tricky. A heart attack takes a toll not only on your heart but also the tissues and muscles surrounding the affected area. It takes time to heal, at least, twelve weeks to get back to your normal routine which also includes exercising. It is always better to consult your doctor how fit you are before you resume any physical activity. Remember, your breastbone and chest muscles take time to heal, so don t stress it too much, advises Neeraj Mehta, director of GFFI Fitness Academy. Here are five exercise options he recommends for a heart attack survivor.
1. Walking: Brisk walking is the best way to start exercising after three months of rest period following a heart attack. It doesn t matter how long you walk. Even if you are comfortable with just a two to three-minute walk do it. Make sure you establish a habit of daily walking especially in the morning when your energy levels are high. Slowly and gradually when you get comfortable extend the time limit and your speed. Walking helps you build up your fitness and after that you can join a cardiac rehab programme to strengthen your heart muscles. If you have a problem in walking then, the next best thing would be aqua aerobics.
2. Swimming: If you had been swimming before, you can go back to the sport after seeking permission from your doctor. Swimming helps you lose weight, keep joints flexible and strengthen your muscles (including your heart muscles). However, during the initial days try taking a friend with you to the pool just as a precaution. Remember to hit the pool, at least, one hour after you had a heavy meal. Don t just hit the pool without seeking permission from your doctor because if your heart muscles are still in the recovery phase beyond the three months of rest period, you might have to wait for some more time to start.
3. Cycling: It is a good exercise and an easy way to improve your fitness and heart health. Twenty minutes of cycling each day will benefit your cardiovascular system. Not only is it good for your heart but it also makes you feel better and young. After surviving a heart attack, it is important to take care of your mental health too as it can lead to depression.
4. Running or jogging: If you want to run or jog then you should start slowly and advance at a slower pace. Running is quite an intense exercise after recovering from a heart attack. It is also suggested you stop running immediately if you experience chest pain, a rapid heartbeat, dizziness, nausea or if you generally feel under the weather.
5. Yoga: It can help you cope with the stress and improve your wellbeing. Apart from that it also helps develop flexibility and strength. And it is the most suitable form of exercise for heart patients. Yoga postures which take in tandem the muscle movements, breathing techniques (which can bring more oxygen into the body and control blood pressure) relaxation and meditation practice, calms the nervous system, reduces stress and keeps your heart healthy.
In case, these exercise options don t excite you other simple things that you can do are gardening, dancing, household work such as dusting, tidying, etc., but don t lift heavy weights, to keep your heart strong and healthy.
Word of caution: Consulting your doctor is a must, and you should make sure that you start with an exercise programme only after he recommends. Do not exercise outdoors when the temperatures is high or low, as this can have an effect on your heart. Remember everyone is different and don t force yourself into anything, listen to what your body is trying to tell you. Besides everything, it is necessary that you keep taking your medication on time.
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