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In reading this article from The Standard about cardiac rehabilitation, this quote caught my eye:

Three times a week, after daily morning tai chi, the 82-year old hits the treadmill, the cycling machine and the ergometer at Brock Heart institute.  “I don’t really enjoy it,” he said, smiling, taking a break after trekking two kilometres during the Walk of Life Saturday before heading out again. “I think everyone has to take some responsibility for their own health. This is one of the ways I do that.”

I know a lot of people don’t like the idea of working out, but in my experience, most come around to enjoying exercise eventually (or at least not disliking it). If this quote sounds like you, consider ways to make fitness more enjoyable – engage in active hobbies, get exercise with friends or family or find a way to make workouts meaningful such as doing physical charity work.

I guess if you can manage to stick with your exercise program despite not enjoying it, that’s what counts. The important thing is that you do what is necessary to avoid quitting. Whether you want to, or you have to, exercise is a must for cardiac patients.

Current recommendations are for all adults to obtain at least 150 minutes of moderate activity or 75 minutes of vigorous activities every week. This breaks down to something as simple as walking 30 minutes five days a week. If you don’t have a 30 minute block of time, you can exercise in 10-15 minute intervals throughout the day. They key is to move. Any activity is better than no activity.

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Another useful checklist of things to keep in mind during your post-cardiac rehabilitation workouts, especially as summer nears. I’ve also learned from living in many places that if you live somewhere humid, you really have to workout very early in the morning or inside. Sometimes the best way to beat the heat is to workout in the air conditioning!

Image: Wikipedia

You will hear this stuff in your cardiac rehabilitation program, but ABC6 has a good overview of things to keep in mind when exercising post-rehab, written by a doctor.

Some of the most important considerations:

• Hydration. Drink water before exercising and periodically during your workout, even if you don’t feel thirsty. But follow any fluid restriction guidelines from your doctor.
• Weather. Avoid extremes in weather. Very cold, or hot, humid weather can put a strain on the heart and circulatory system. Stay indoors and exercise in a temperature-controlled environment.
• Interruptions to your routine. If you’ve interrupted your exercise routine due to vacation, sickness or inclement weather, ease back into your workout program.
• Phased workouts. Every workout should include three phases: a warm-up, a conditioning period and a cool-down. Start with a full 10- to 15-minute warm-up, such as walking on a treadmill to increase your breathing and circulation gradually. Most of your workout is in the conditioning phase, during which you slowly increase the intensity of exercise. Cool-down for a few minutes by decreasing the activity of your conditioning exercise.
• Heart rate zone. Stay within your target heart zone.

Read the whole article here.

Image: Wikipedia

No excuses! Eight British cardiac rehabilitation patients are hiking 5 miles up the highest mountain in England. How are you challenging yourself to improve your post-recovery fitness level?

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Here’s a really good article about what patients go through after a heart attack, with some good quotes by a cardiologist:

“After giving a patient two to three weeks of rest and recovery after a heart attack, we focus on the major issue that will govern the rest of their lives and that is how to prevent the next one,” Blair said. “We make sure they are taking the right medications, following a healthy diet and engaging in regular exercise. If they smoked before a heart attack, it’s crucial they quit. If they follow these steps, the likelihood of another heart attack is low.”

Living with the knowledge they are fortunate to have survived a near-fatal heart attack causes many patients to fully embrace life and enjoy it to the fullest, Blair said.

“I tell my patients, ‘If this wasn’t a life-changer for you, we’re back to square one,’” Blair said. “However, most realize the gift of life they’ve been given. Many patients feel even better after a heart attack due to medical procedures that improved their health and lifestyle changes that make them feel better than before.”

There’s lots of good info in this article, so keep reading here.

The two of them talked with the Free Press recently about heart disease and ways to take charge of your health. Read the interview.

Joe Taresco, 43, of Roxbury, wondered why he was getting so out of breath with the least exertion, but he never dreamed it was heart disease...

Read the article to see what happens when you put it off!

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A very interesting study recently published in the Annals of Internal Medicine¹ reports that people who work an average of 11 or more hours per day (versus 7 to 8) increase their risk of heart attack or dying from heart disease by 67%! People working between 10 to 11 hours per week have a 45% higher risk. It is important to note that the subjects in this study at baseline were “low risk” for cardiovascular disease or cardiovascular death. While most Americans are grateful for work in these difficult economic times, long hours may be undermining worker diligence.

Read more at the Cooper Institute (their blog is fantastic).

One of the most effective motivators for physical activity is the knowledge that someone just like you has already successful incorporated exercise into their lives. If your cardiac rehabilitation program doesn’t do peer mentoring, ask if they know of any former patients that would like to meet with you, or suggest a patient mixer as the Mended Hearts program does. If you have successfully completed cardiac rehab and committed to a healthy and fit lifestyle, volunteer to mentor those just starting out. They might not know they can do it, but you do!