The Benefits of Exercise for People with Heart Failure
Exercise is an important part of the management of heart failure. Learn how to safely exercise with heart failure and improve your quality of life.
DR T S DIDWAL MD
12/3/20238 min read
In recent years, the approach to managing heart failure has undergone a significant shift. Gone are the days when patients were advised to rest and abstain from physical activities. Today, cutting-edge research has illuminated a new path forward for individuals grappling with this condition. It appears that staying active can be a game-changer for those with heart failure. Not only is it safe for most patients, but it can also lead to a noticeable improvement in their quality of life. In this comprehensive guide published in the heart-matters-magazine, we will explore the benefits of physical activity for individuals with heart failure, delve into the types and amounts of exercise recommended, and provide expert tips on how to start and maintain an exercise regimen. So, let's get started on the journey towards a healthier heart!
Paradigm Shift in Heart Failure Management: Recent research has transformed the approach to heart failure, advocating for physical activity over rest. This shift aims to improve patients' quality of life and challenges traditional advice of sedentary lifestyles.
Consultation with Healthcare Providers: Before commencing any exercise program, it is imperative to consult with healthcare providers. Personalized guidance and necessary medical assessments ensure safe and effective physical activity, especially for those with heart failure.
Types and Amount of Exercise: The American Heart Association recommends 20–30 minutes of daily physical activity for most days of the week. Breaking this down into shorter sessions is acceptable. Cardiac rehabilitation programs offer structured and monitored exercises, ensuring a smooth transition to independent activity.
Gradual Introduction to Exercise: For individuals with a history of inactivity or recent illness, a gradual introduction to physical activity is essential. Starting with enjoyable activities like walking, accompanied by proper warm-up and cool-down routines, helps prevent discomfort and potential health risks.
Monitoring Signs During Exercise: Paying attention to the body's signals during exercise is crucial. Warning signs such as shortness of breath, chest pain, dizziness, or an irregular heart rate require immediate attention. Safety is paramount, and any persistent symptoms should be addressed with healthcare providers.
Diverse and Safe Exercise Options: Tailored exercise routines for heart failure patients can include walking, cycling, swimming, chair exercises, resistance training, and activities like tai chi or yoga. Some exercises, such as heavy weightlifting or breath-holding movements, should be avoided, and modifications should be made based on individual capabilities and preferences.
Types and Amount of Exercise
Before embarking on any exercise program, it's crucial to consult with your healthcare provider. They can offer personalised guidance based on your specific health status. Additionally, some medical assessments may be necessary to ensure your safety during physical activity. The American Heart Association recommends working towards a daily goal of 20–30 minutes of physical activity for most days of the week. However, this doesn't mean you have to exercise for a continuous 30 minutes. You can break it down into three 10-minute sessions throughout the day, making it more manageable and adaptable to your schedule. For those with heart failure, participating in a cardiac rehabilitation program can be especially beneficial. These programs are designed to provide a structured and monitored environment where your blood pressure, heart rate, and other vital signs are closely observed while you exercise. Following the program, you'll receive a tailored exercise routine to continue at home, ensuring a smooth transition into regular physical activity.
Getting Started
If you've been inactive for a while or have recently experienced a period of illness, it's essential to ease into physical activity gradually. Start by choosing a simple activity that you genuinely enjoy, such as walking, biking, gardening, fishing, bowling, or swimming. The key is to select something that keeps you motivated and engaged. Walking is often an excellent choice due to its accessibility. You can walk indoors or outdoors, and it's easy to adjust the pace to match your current fitness level. Begin with just five minutes of walking per day and gradually increase both the duration and frequency. Don't forget to incorporate warm-up and cool-down routines into your exercise regimen to prevent dizziness and lightheadedness.
Exercise Tips
Invest in comfortable, supportive walking shoes to reduce the risk of injury.
Wait at least an hour after eating before engaging in physical activity to avoid discomfort.
Avoid outdoor activities in extreme temperatures (below 40 degrees or above 80 degrees) to prevent adverse reactions.
Exercise at a slow and steady pace to avoid sudden energy bursts that may strain your heart.
Opt for morning workouts when you typically have the most energy.
Consider partnering with a friend or family member to make exercise more enjoyable and accountable.
If you experience increased shortness of breath, extreme fatigue, illness, fever, chest pain, or significant changes in your medication, refrain from exercising until you consult your healthcare provider.
Remember to alternate between periods of rest and activity rather than pushing yourself to exhaustion.
Monitoring Your Exercise
It's crucial to listen to your body during physical activity. If you experience any of the following signs, it may be time to pause or stop exercising:
Shortness of breath that worsens with activity.
Inability to complete a sentence due to breathlessness.
Dizziness or lightheadedness
Chest pain, tightness, or pressure.
Pain in your shoulders, arms, neck, or jaw.
Irregular heart rate (pulse) or skipped heartbeats
Excessive fatigue, profuse sweating, an upset stomach, or vomiting
If any of these symptoms occur during exercise and do not improve with rest, seek medical attention promptly. Chest pain, in particular, should never be ignored, and if it persists, call 911 immediately.
Benefits of Regular Exercise for Heart Failure Patients
Reduced Heart Disease Risk: Regular physical activity decreases risk factors associated with heart disease, potentially preventing future cardiac issues.
Strengthened Heart and Cardiovascular System: Exercise helps your heart pump more effectively and enhances overall cardiovascular function.
Improved Circulation: Physical activity enhances blood circulation and the body's ability to utilize oxygen efficiently.
Increased Energy Levels: Regular exercise can boost your stamina, enabling you to engage in activities without becoming excessively tired or short of breath.
Enhanced Muscle Tone and Strength: Engaging in resistance exercises can help build muscle, improving your physical capabilities.
Better Balance and Joint Flexibility: Physical activity can enhance balance and joint mobility, reducing the risk of falls and injuries.
It's essential to consult your healthcare provider before starting or modifying any exercise program. Your doctor will assess your health status and provide tailored recommendations. Based on your health, you may need to adhere to specific restrictions or guidelines.Developing the ideal exercise program can take several months, and your doctor's guidance is instrumental throughout this process. Be sure to refer to your heart failure binder and your hospital discharge plan for additional information specific to your situation.
Expert Tips for Starting and Sustaining Exercise
Start Slowly and Gradually Increase Intensity: Begin your exercise routine slowly, especially if you haven't been active regularly. Progress at a pace that suits your comfort level and fitness.
Incorporate Cool-Down Periods: After each exercise session, gradually reduce your activity level to allow your heart rate to return to its resting state. Avoid lying down immediately after exercise.
Consistency is key. Strive to exercise for 30-45 minutes per day, with rest intervals as needed, on most days of the week. Consistency in your routine is essential to reaping the benefits of exercise.
Choose activities you enjoy: Select aerobic activities that you genuinely enjoy, whether it's walking, cycling, swimming, or other forms of movement. Enjoyment increases motivation.
Be Mindful of Your Energy Levels: Recognize that your energy levels may vary from day to day. Adjust your exercise intensity based on how you feel on any given day.
Timing Matters: Find a time of day that aligns with your energy levels. Some individuals have more energy in the morning, while others prefer exercising later in the day.
Be alert to warning signs: Pay attention to your body during exercise. If you experience palpitations, extreme shortness of breath, light-headedness, or unusual fatigue, stop exercising and consult your healthcare provider.
Choosing the Right Exercise Routine
To derive maximum benefit from your exercise routine, consider combining aerobic activities (such as walking or swimming) with resistance training. If you're exercising at home, you can use household items like canned goods as makeshift weights for resistance exercises. Remember that any physical activity, no matter how short, is better than none at all. Here are some safe exercises for individuals with heart failure:
Walking: Walking is one of the safest and most accessible forms of exercise. Start with short, leisurely walks and gradually increase both the duration and pace as your fitness improves. Aim for at least 30 minutes of brisk walking most days of the week.
Cycling: Stationary or recumbent bikes are excellent options for heart failure patients. They provide a low-impact cardiovascular workout without putting excessive strain on the heart.
Swimming: Swimming and water aerobics offer a full-body workout while reducing the impact on joints. The buoyancy of the water also makes it easier to move and exercise without discomfort.
Chair Exercises: For those with limited mobility, chair exercises are effective. Seated leg lifts, seated marches, and seated arm exercises can help maintain muscle strength and flexibility.
Resistance Training: Light resistance exercises using resistance bands or light weights can help strengthen muscles. Focus on major muscle groups, but start with minimal resistance and gradually increase as you build strength.
Tai Chi: Tai Chi is a low-impact, slow-motion exercise that improves balance, flexibility, and overall body control. It can be beneficial for heart failure patients, especially the elderly.
Yoga: Yoga combines gentle movements, stretching, and deep breathing, promoting relaxation and flexibility. It can help reduce stress and improve overall well-being.
Stretching: Incorporate daily stretching exercises to maintain joint flexibility and prevent muscle tightness. Stretch major muscle groups, holding each stretch for 15–30 seconds.
Stationary Rowing: Using a rowing machine provides an excellent cardiovascular workout without putting excessive strain on the heart. It engages both upper and lower body muscles.
Pilates: Pilates focuses on core strength, flexibility, and controlled movements. Modified Pilates exercises can be safe and effective for heart failure patients.
Exercises to Avoid
Heavy weightlifting can strain the heart.
Exercises that involve holding your breath
Movements that use your entire body as resistance, such as push-ups or planks,
Overexertion, especially in the pool, where you may underestimate the intensity of your workout,
When to Refrain from Exercise
It's crucial to recognize when exercise may not be advisable. Refrain from physical activity on days when you feel unwell, excessively fatigued, or more breathless than usual. If light activities become increasingly challenging, seek advice from a healthcare professional.
In conclusion, regular exercise can be a powerful ally for individuals with heart failure. By following the recommendations of your healthcare provider and adhering to expert guidance, you can embark on a journey towards improved heart health and an enhanced quality of life. Remember that your safety is paramount, so always listen to your body and consult your doctor if you have any concerns about your exercise regimen.
Key points
Individuals with heart failure can safely participate in exercise with proper guidance and monitoring.
Regular physical activity can improve heart function, reduce symptoms, enhance quality of life, and lower the risk of hospitalization and mortality in heart failure patients.
The American Heart Association recommends 20–30 minutes of moderate-intensity exercise most days of the week for individuals with heart failure.
It is safe to break exercise into shorter sessions throughout the day and to start with low-intensity activities and gradually increase intensity and duration over time.
Warning signs that you may be overdoing it during exercise include excessive shortness of breath, chest pain, dizziness, palpitations, extreme fatigue, and nausea.
References
Exercise for heart failure (2022, November 7). https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/exercise-for-heartfailure#:~:text=Exercising%20when%20you%20have%20heart%20failure%20can%20lead%20to%20a,Hampshire%20Hospitals%20NHS%20Foundation%20Trust
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