Patient Information --> Medical and Surgical Information --> Healty Lifestyle Changes --> Dietary and Activity Guidelines --> Exercise

Exercise:

• Is vital for everyone.
• Helps to reduce some of the risk factors found with heart disease.
• Adds to a healthier life by helping fat metabolism and keeping your blood vessels and heart healthy.
• Helps to raise HDL " good cholesterol" levels.

Getting started: If you are over 40, or have any risk factors/ significant health problems, consult with your doctor before starting a new exercise program.

What should you do?

1. Find a form of exercise that you find pleasant.
   
2. Start out slowly. Try 15-20 minutes 3-4 times week.
   
3. Then progress to 30 or more minutes for a minimum of 4 times a week.
   
4. Keep an exercise record to track your progress.
   

Remember: The more you enjoy the activity, the more likely you are to keep with it.**

Exercise Guidelines & Precautions Following a Heart Attack

• *DO NOT EXERCISE IF YOU HAVE CHEST PAIN, PALPITATIONS OR ILLNESS WITH FEVER.*
• Start off with just 5 to 10 minutes total (with rest periods, if needed), repeating this at least two times a day. SLOWLY increase exercise time and decrease rest periods each day, working up to 20 to 30 minutes once a day, 3 to 5 days a week.
• Walk (or bike) at a level that feels fairly light to somewhat hard by the 4th week (10-12 on the Borg Scale).
• Always warm up, then stretch for at least 5-10 minutes before exercise, and cool down and stretch for 5-10 minutes after exercise. · Do not eat large meals or drink alcohol prior to exercise. Wait two hours after a large meal before exercising.
• If you smoke, do not smoke for at least 1-hour prior to exercise (We strongly encourage that you stop smoking!).
• Wait one hour to exercise after taking caffeine or alcohol.
• Walking outdoors: Avoid any extremes of temperature, humidity or wind (i.e., temperature below 20° F including wind chill factor, or above 80° F; or humidity greater than 70%). Exercise indoors on these days.
• Further handouts on weather precautions are available upon request. You should also exercise indoors when pollutant/allergen levels are high (Call the Maine Bureau of Air Quality at 289-2437, Pollen/Allergy Update at 283-7662, or consult your local newspaper.).
• Abstain from carrying more than 10 pounds (only 5 pounds after Open Heart Surgery), or lifting more than 15 pounds (only 5 pounds after Open Heart Surgery), until approved by your doctor. DO NOT HOLD YOUR BREATH.
• Avoid hot showers right after exercise as it may cause a drop in your blood pressure. Wait 20-30 minutes before taking a warm shower.

At the CMMC Cardiac Rehabilitation, we offer a safe and effective approach to getting you back to good health and preventing heart disease. We offer a monitored and structured exercise and education program. Please contact us at 795-2650 to find out more about how our program or other programs in your area can help you, or ask your doctor for a referral.