Physical Therapy Today: The heart truth: exercise for a healthy heart

February is American Heart Month, so what better way to celebrate than exercising for a healthy heart.

When it comes to your loved ones, the health of the heart is extremely important. Heart disease is the #1 cause of death in the United States, according to Center for Disease Control (CDC).

A sedentary (inactive) lifestyle is the biggest cause of heart disease. Fortunately, this is something we can change.

Regular exercise can:

• Strengthen your heart and cardiovascular system

• Lower blood pressure

• Improve muscle tone and strength

• Strengthen bones

• Improve oxygen circulation in the body

• Increase your stamina, so you can do more without being fatigued or short of breath

• Help control your weight and aid in weight loss

• Reduce stress, tension, anxiety and depression

• Improve sleep

• Make you feel more relaxed and rested

There is not a single pill in the world that can give you all these benefits. Regular exercise can help you dodge a dangerous bullet - a heart attack - and potentially save your life.

A structured, supervised exercise program can improve your health and the quality of your life. ALWAYS check with your doctor before you start exercising, especially if you have any medical conditions and / or take prescription medications.

Do’s and Don’ts of Safe Exercise

Generally speaking, we recommend doing aerobic exercise gradually working up to 20-30 minutes, at least 3-4 times/week. The American Heart Association recommends that you work your way up to a point where you can exercise most days of the week. We can help get you started on the right exercise plan and help you work your way up to a safe, effective exercise program.

Be sure to include a warm-up and a cool-down to your exercise routine.

• Warm-up. This helps your body to raise its core temperature to “get ready” to exercise. As a result, your heart can function more effectively and muscles are more pliable and will contract better. This decreases your chances of injury. When warming up, try stretching or starting out with 5-10 minutes at a lower intensity.

• Begin your exercise. For best results, monitor your heart rate and intensity. Don’t overdo it. If you’re not sure how to monitor these factors and pace yourself.

• Cool-down. End your exercise with 5-10 minutes of decreased intensity exercise (like walking). It helps your body and heart recover from the workout. It also helps bring your heart rate and blood pressure back down to resting levels.

Supervision and Precautions

If you’ve experienced heart trouble or have had symptoms of heart failure, it’s CRITICAL for you to take some precautions when you exercise. In addition to getting exercise clearance from your doctor (who may want to run some tests to make sure you are a good candidate for exercise), you should exercise under the supervision of a physical therapist to maximize safety and effectiveness.

• Remember to PACE yourself and rest when needed.

• If your exercise program has been interrupted for more than a few days (due to illness, vacation or bad weather), make sure you ease back into the routine. Start with a reduced level of activity, and gradually increase it until you get back in the groove.

Word of Caution

Stop exercise if you experience any of the following symptoms of overload:  

• Chest pain

• Weakness

• Dizziness

• Unexplained weight gain or swelling (call your doctor right away)

• Pressure or pain in your chest, neck, arm, jaw or shoulder

• Anything else that concerns you

If you continue to exercise despite these warning signs, you may be causing too much stress on your heart. If your symptoms persist, call your doctor. Your heart is critical to your long term health. Call us today for assistance with your exercise program or for help in establishing a safe and effective exercise program.

Casey Cortney, MPT is a licensed physical therapist and owner of Sidney Rehabilitation & Wellness Clinic. Casey can be reached at 308-254-4979 or by visiting the website at http://www.sidneyrehab.com.