1. Affairs of the Heart: Living with Inherited Cardiomyopathy Lifestyle and behavior Heidi Salisbury, RN, CNS

4. If there was a magic pill… Increase longevity Improve cognition and memory Powerful antidepressant Improve sexual function and libido Improve cardiovascular health Lower cholesterol Prevent diabetes Lower blood pressure Reduce your risk for stroke Weight control Improve muscle strength Improve bone strength Help you sleep better

5. Exercise!

7. Why exercise? Remember you said you wanted that magic pill!

8. How much exercise? American Heart Association and the CDC: recommend 150 minutes of moderate intensity exercise weekly. The American College of Sports Medicine: adds 2 sessions of strength and resistance training twice a week. The minimum: 10 continuous minutes daily Don’t sit all day: Sitting is the new smoking!

9. When to exercise? Identify your power hour Exercise on Monday Exercise in the morning Sundays: create a weekly exercise plan

10. What improves the likelihood that you will exercise? Create accountability by exercising with a friend or paying for a gym membership or trainer. Play! Explore movement that works for you. Set realistic goals and create a strategy/plan. Create a routine and a positive or negative association to motivate. Track it!

12. Exercising with a heart condition: before you start Exercise guidelines Target heart rate zones Acknowledge and discuss the fears and anxieties Cardiac rehab, personal trainer

13. Exercising with a heart condition Power hour Hydrate Warm up and cool down Exercise with a buddy Device parameters, AEDs Fitness trackers: monitor your heart rate zone and rhythm

14. Symptoms or events while exercising Stop Ensure you are safe Gather information Decrease intensity and continue Make modifications Observe changes or trends, discuss with your medical team

15. Time to coach!

16. Sweaty Sally: age 52, dx HOCM, ICD Review exercise guidelines and identify areas where she needs more information. No competitive or vigorous activity Maintain a moderate intensity No burst activity Limit weight lifting to light weights/30 reps Warm-up and cool-down Hydrate

17. Sweaty Sally: age 52, dx HOCM, ICD Identify any limiting symptoms Identify any fears or anxieties Review any specific or special instructions from her medical team. Identify target heart rate zone Set exercise goals and plan using the FITT principles.

18. FITT Principle ( F) FREQUENCY (I) INTENSITY (T) TIME (T) TYPE

19. (I) Intensity Goal is to start at your lower target heart rate (40%) and increase slowly through the first month to your higher target heart rate (70%). Target Heart Rate is: 100-120 bpm

20. (I) Intensity Conversational pace

21. Exercise plan for Sweaty Sally Follow the exercise guidelines F: Work up to 150 minutes of exercise weekly I: Heart rate zone 100-120 T: Referral to cardiac rehab T: Track her heart rate and her active minutes on her FitBit Set her Ipad at work to chime hourly to remind her to stand. Referral to Dr. Katie Edwards for – CBT, sleep Referral to PCP – check cholesterol and lab work, sleep

22. How about you?! What are your exercise goals and strategies to work towards those goals? GOALSStrategies 1. Walk 10 minutes every dayAfter dinner before my tea + country music 2. Exercise on Monday morningStanding date with best friend + pay $ 3. Sign up for Stanford Racing Hearts 5k/10k walk or run Sign up today and get $5 off of registration!

23. Thank you! hsalisbury@stanfordhealthcare.org RH2016 (expires Sunday at midnight). https://raceroster.com/events/2016/6100/racing-hearts-5k10k