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An exercise program

A good exercise programme assists the blood in circulating around the body and keeps your heart healthy. Therefore it's an important part of your recovery.

Exercise is especially important in the early stages of your recovery, particularly if you spend a lot of time sitting in a chair or lying in bed.

Aim to do a little more each day, and try not to worry if you're unable to increase your activity when you think you should. Wait a few more days, and then try again. Next time you'll probably succeed.

Here are some tips to help you exercise safely:

  • Try to be active at different times throughout the day rather than sitting down for lengthy periods of time.
  • Exercise should not be done immediately after meals.
  • Avoid exercising in extremes of weather i.e. when it is hot, cold or windy.
  • Walking is a safe exercise to undertake whilst you recover. Gradually build up within your own limits the speed and distance of you’re walking during the period of your recovery.
  • You may find walking for short distances more frequently easier than taking one long walk.

If you were given a home exercise leaflet in your discharge information pack, be assured, the exercises are safe to undertake both in hospital and at home.

Following these exercises will aid your recovery and rehabilitation. However, please remember they are only intended as a guide. As with all exercise you will discover your own limitations and how to adapt to them. If you're not sure if what you are doing is safe, contact your Cardiac Nurse or ask your health care provider.

The series of activities laid out overleaf have been specially designed to aid your recovery and rehabilitation.

They are intended as a guide only!

Attempt all the exercises; you'll discover your own limitations, and how to adapt accordingly.

If you experience any pain, shortness of breath or dizziness whilst doing exercises STOP and inform your health care provider immediately!

 

Home Exercise Programme

In the first few weeks of your recovery you should not do anything which requires you to:

• lift

• pull or push

• use a sudden burst of energy.

Also avoid becoming constipated!

Week 1

  • Stay within your own house and garden. Use the stairs only once a day (Once up and once down). If you need to use the stairs more often than once, e.g. to go to the toilet, go up and down slowly and don’t be afraid to stop if you experience chest pain or breathlessness.
  • You can walk around the house and garden, but for the first week avoid going out on very cold, wet or windy days, or in very hot weather.
  • You can carry out some light activities, such as washing and drying the dishes, reading, watching TV and shaving, but avoid housework, e.g. washing, cleaning windows, vacuuming and ironing.
  • When you bath or shower make sure the water is not too hot.
  • Have a rest in the afternoon - make yourself comfortable on the settee and put your feet up.
  • Try not to have too many visitors as this can be very tiring. Ask visitors not to smoke in your company as you may find this distressing - particularly if you are trying to give up yourself.
  • Have a good night’s sleep; avoid coffee or tea at bedtime as these can keep you awake. Light reading or listening to music may help you get to sleep, but if you find getting to sleep is difficult, relaxation exercises may help.

Week 2

  • Try to walk a little further this week, away from the house but avoiding hilly areas. Increase this distance a little every day. Attempt the stairs two or three times a day at a steady pace and continue with light housework. Do not attempt to carry out any other household tasks.
  • If you are still feeling tired, continue to have a rest in the afternoon and make sure you get enough sleep at night.
  • By your second week at home you may want to start making love again, (see the section on sex). Try light house work - dusting, washing dishes, cooking, still keep stair climbing to a minimum.

Week 3

  • Continue to increase the distance you walk each day, and go for a walk twice a day whenever possible. Use the stairs three to four times each day - but do so steadily.
  • Increase your activities to include light shopping and light gardening tasks such as weeding or planting seedlings. Do not do any digging.
  • Try to manage without an afternoon rest unless you are feeling very tired, but try to make sure you get good nights sleep.

Week 4

  • Aim towards resuming your normal way of life this week.
  • Try walking up a slight incline and continue to increase the distance you walk each day as this is extremely good for you.
  • You can attempt most every day activities but start gradually e.g. vacuuming, sweeping, light painting, using a light hover mower, ironing.

One Month

Continue to resume everyday activities but do not do any heavy lifting. Liftingshould be avoided for at least 3-4 months and then resumed gradually - (however you must stop immediately if any chest pain occurs when you lift something). Take regular walks, as this is an excellent form of exercise.

Weeks 6-8

• Wash the windows

• Wash the car

• Watering (with a can)

• Mowing

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