EXERCISING WITH STABLE CORONARY ARTERY DISEASE
When it comes to taking care of your heart, exercise is one of the most important things you can do, especially if you have stable coronary artery disease (CAD). CAD happens when the arteries that supply blood to your heart become narrowed or blocked, which can lead to chest pain or other heart problems. By stable CAD, I mean someone may have had a heart attack in the past, may have had a stent or by-pass surgery, or has stable occasional chest pain. The good news is that with the right kind of exercise, you can help keep your heart healthy, improve your overall fitness, and enjoy life more fully. This article will guide you through the different types of exercise, preparation, precautions, and common misconceptions related to exercising with stable CAD.
First, let’s talk about the types of exercise that can benefit you. There are generally three categories of exercise: cardiovascular exercises, resistance (strength) training, and flexibility exercises. Each of these has unique benefits that can help improve your heart health and overall well-being.
Cardiovascular Exercises
Cardio exercises are activities that get your heart rate up and help improve the efficiency of your heart and lungs. These exercises can include walking, jogging, cycling, swimming, dancing, or even activities like gardening. The goal of cardio is to get your heart pumping and improve your stamina. Aim for at least 150 minutes of moderate aerobic activity each week, or about 30 minutes a day for five days. If you prefer more vigorous activities, aim for 75 minutes each week.
Resistance Training
Resistance training involves weights, resistance bands, or body weight to help strengthen your muscles. Building muscle is important because it helps support your heart and improves your overall strength. You can do resistance training two to three times a week, focusing on major muscle groups like your legs, back, chest and arms. This can include exercises like push-ups, squats, and dumbbell lifts. Always start with lighter weights and focus on proper form to avoid injury.
Flexibility Exercises
Flexibility exercises are essential for maintaining a good range of motion in your joints and preventing injuries. Stretching before and after your workouts can help keep your muscles limber. Activities like yoga or simple stretching routines can enhance your flexibility and promote relaxation.
Before you start any exercise program, it’s crucial to prepare your body for activity. A proper warm-up can make a significant difference in your performance and reduce the risk of injury. Spend about 5 to 10 minutes doing light activities like walking or gentle stretching to get your blood flowing and your muscles ready for more strenuous exercise. This will help gradually increase your heart rate and prepare your body for the workout ahead.
After your workout don’t forget to cool down. Cooling down is just as important as warming up. Spend another 5-10 minutes doing light activities to help bring your heart rate back down to a resting level. This can include walking slowly or gentle stretching. Cooling down helps prevent dizziness or fainting and allows your body to recover.
While exercise is beneficial, it is essential to be aware of the risks associated with exercising with stable CAD. Some people may worry that exercising could trigger chest pain or other symptoms. It is important to understand that with a well-structured exercise program, most people with stable CAD can exercise safely. However, it is crucial to listen to your body and know your limits.
There are several situations in which you should stop exercising immediately and seek medical attention. This does not necessarily mean going to an emergency room. In most situations, unless the symptoms do not resolve with rest, getting an appointment with your doctor is sufficient.
If you experience any pain or discomfort in your chest, shoulder, or arms, stop exercising immediately and rest. While some breathlessness is normal during exercise, if you feel excessively short of breath or have difficulty catching your breath, it is best to stop. If you feel dizzy, lightheaded, or faint, sit down and rest. If symptoms persist, seek medical help. If you notice a racing or irregular heartbeat, it is essential to stop exercising and consult with your doctor.
Before starting any new exercise regimen, it is crucial to consult with your physician. They can help you understand what types of exercises are safe for you, and they may recommend a stress test to see how your heart responds to physical activity. Your doctor can also help you set realistic goals and create a personalized exercise plan based on your specific needs and health status.
When exercising, you can measure your level of exertion to ensure you are working at a safe and effective intensity. One way to do this is by monitoring your heart rate. A common guideline is to aim for 75-85% of your maximum heart rate during exercise. To find your maximum heart rate, subtract your age from 220. For example, if you are 60 years old, your maximum heart rate would be 160 beats per minute. You would aim for a target heart rate of 120-136 beats per minute. Aiming for a target heart rate during exercise can help you stay within a safe zone.
Another way to gauge your exertion is by using the Rate of Perceived Exertion (RPE) scale. This scale ranges from 1 to 10, with 1 being very light activity, like sitting, and 10 being maximum effort, like sprinting. During exercise, aim for a level of exertion that feels moderate, around 4 to 6 on this scale. You should be able to talk, but not sing while exercising at this intensity.
In addition to regular exercise, making lifestyle changes can significantly improve your heart health. Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, added sugars, and saturated fats. Drink plenty of water throughout the day, especially before, during and after exercise. Practice stress-reduction techniques such as deep breathing, meditation or yoga. Stress can impact your heart health, so finding ways to relax is essential. Aim for 7-9 hours of sleep each night. Good sleep is crucial for overall health and can help your body recover from exercise. And lastly, if you smoke, seek help to quit. Smoking can significantly worsen heart disease and increase the risk of complications.
It is also important to address common misconceptions about exercising with coronary artery disease. One common myth is that people with heart conditions should avoid exercise altogether. This is not true! In fact, regular physical activity is beneficial and can help improve your heart health. However, the key is to exercise safely and follow your doctor’s recommendations.
Another misconception is that if you experience chest pain during exercise, it means you cannot exercise at all. While it is essential to take chest pain seriously, some people with stable CAD may experience angina, or chest discomfort, during exertion. It is crucial to understand the difference between normal exertion-related symptoms and those that require medical attention. Always consult with your physician about what you experience.
Lastly, many people believe that they need to do high-intensity workouts to see benefits. This is not the case. Moderate intensity exercise can provide significant health benefits, especially for those with stable CAD. It is more important to find activities that you enjoy and can do consistently.
In conclusion, exercising with stable CAD is not only possible, but it is also incredibly beneficial for your heart health. By incorporating cardiovascular exercises, resistance training, and flexibility work into your routine, you can improve your overall fitness and quality of life. Always remember to prepare your body with a warm-up and cool-down, listen to your body during workouts, and consult your physician before starting any new exercise regimen. With the right approach, you can safely enjoy the many benefits of exercise while managing your heart condition.
For more information on exercises, please check out my other articles on the benefits of exercise, body weight exercises, weight training, exercise machines, proper warm-ups, stretching, and reasons to stop exercising. I also have videos on You Tube demonstrating these exercises at doc mike the exercise doc.