1. Exercise for a Healthy Heart Dianne Baker, RN,C, CDE Manager, Outpatient Cardiac Rehab 1/26/2012

2. 2 Edward Stanley (1827 – 1893) “THOSE WHO THINK THEY HAVE NO TIME FOR BODILY EXERCISE WILL SOONER OR LATER HAVE TO FIND TIME FOR ILLNESS.”

3. 3 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

4. 4 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

5. 5 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,

6. 6 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

7. 7 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.

8. 8 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

9. 9 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

10. 10 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

11. 11 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

12. 12 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

13. 13 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.

14. 14 References www.cdc.gov/gov/physicalactivity/everyone/guidelines www.livestrong.com/article/224429-american-heaert-association- exercise-guidelineswww.livestrong.com/article/224429-american-heaert-association- exercise-guidelines www.aacvpr.org www.acsm.org

15. 15 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