Document

Report
Exercise for a Healthy Heart
Dianne Baker, RN,C, CDE
Manager, Outpatient Cardiac Rehab
1/26/2012
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Edward Stanley (1827 – 1893)
“THOSE WHO THINK THEY HAVE NO
TIME FOR BODILY EXERCISE WILL
SOONER OR LATER HAVE TO FIND
TIME FOR ILLNESS.”
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Benefits of REGULAR exercise / physical activity
• Contributes to overall good health
• Reduces risks of cardiovascular disease
• Reduces risks of diabetes, several forms of cancer
• Reduces arthritis pains and associated disability
• Reduces risk for osteoporosis and falls
• Reduces symptoms of depression and anxiety
• Helps to maintain desired weight
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EXCUSES
• Time: Studies show that those who exercise first thing in the
morning are more able to maintain a regular exercise
schedule.
• Costly: MAKE opportunities
• Boring: Have variety, make it fun, exercise buddy
• Too tired: Start gradually to build endurance
• Afraid: Medical screening advised
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Getting Started
• Check with your Health Care Provider to see if
beginning an exercise program is right for you at this
time.
• Considerations:
– Age –male over 45, female over 55 or menopausal
– Family History of Heart Disease or Stroke
– Previous Heart condition
– Overweight
Females’ waist should be less than 35 inches
Males’ waist should be less than 40 inches
– Diabetes, High blood pressure, Peripheral Artery Disease,
Smoking, Sedentary, High Cholesterol,
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START LOW AND GO SLOW
• Realistic Goals
• Starting point: more than you are
doing now
• Listen to your body
• Should be able to talk during
activity
• Should not hurt
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Physical Activity Guidelines for Americans
• Aerobic Activities: makes heart, lung and
blood vessels stronger
• 150-210 minutes per week
– Structured in a gym
– Unstructured - Walking, biking, gardening,
dancing
• Muscle Strength training: helps muscles do
more work than usual
– Include all muscle groups
– Exercise each muscle group 8 to 12 repetitions
– 2 to 3 times a week- day off in between for muscle
recovery.
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F. I. T. T. FORMULA
• FREQUENCY:
Daily
2 – 3 Days a week in gym (structured)
3 – 7 Days a week recreation, chores, walking
program (unstructured)
• INTENSITY:
Exercise heart rate 30-60% above resting heart rate
Perceived effort “somewhat hard to hard”
Should be able to talk
• TIME:
Progressive 30 to 60 minutes daily
begin 10 minutes 3 times a day
• TYPE:
Aerobic and strength training
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START WITH WARMING UP EXERCISES
FINISH WITH COOL DOWN STRETCHES
WARM UPS• Gradually increase blood flow to muscles
• Gradually increases heart rate to prepare
for more vigorous exercise
COOL DOWNS stretches• Gradually returns body to rest
• Prevents blood from pooling
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FLEXIBILITY AND STRETCHING
• Benefits– Reduces muscle tension and increases relaxation
– Maintains ease of movement
– Improves circulation
– Helps prevent muscle soreness after exercise
– Decreases risk of injury
– Increases range of motion
• Technique– 3 days a week
– Stretch area to a position of mild discomfort
– Hold for 10-20 seconds
– Repeat 2-3 times each area
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Special Considerations:
• Pregnancy and Postpartum: Maintain usual moderate level of activities
unless advised otherwise by physician
• Older Adults : should include exercises that improve balance if they
are at risk for falling
• Chronic conditions:
– Diabetes-monitor blood sugars with exercise,
– COPD - monitor oxygen saturation
– Musculoskeletal – Physical Therapy consultation
Visit National Center on Physical Activity and Disability
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EQUIPMENT
• Breathable, well fitting, supportive shoes
• Comfortable Clothing
• Personal Safety
Walk in area that is well travelled
Cell phone
Weather Precautions
Hydration
Personal Identification / medical alert information
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FITNESS
HAVING THE STRENGTH AND STAMINA TO DO
THE THINGS WE NEED TO DO AND STILL BE
ABLE TO DO THE THINGS WE WANT TO DO.
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References
• www.cdc.gov/gov/physicalactivity/everyone/guidelines
• www.livestrong.com/article/224429-american-heaert-associationexercise-guidelines
• www.aacvpr.org
• www.acsm.org
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Main Line Health Resources
• “Well Fit” monitored exercise program offered
through the Outpatient Rehab Network:
mainlinehealth.org/OutpatientNetwork
• Health screenings scheduled in various
locations. Visit mainlinehealth.org/events
• For a physician referral, call 1.866.CALL.MLH
Sign up for more Heart Healthy Webinars at
mainlinehealth.org/webinars

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