Exercise

Physical inactivity increases the risk of heart attack. Scientific research has revealed that inactive people face upto four times the risk of having a heart attack, compared to physically active people. Complications after a heart attack are also greater in physically inactive people when compared to active people.

Potential benefits of a suitable exercising programme

• Increased energy and capacity for work:
  
  
• Greater resistance to stress, anxiety and fatigue and better outlook on life;
  
  
• Increases stamina and strength;
  
  
• Improves the efficiency of the heart and lungs;
  
  
• Loss of extra kilograms helps in staying trim and healthy;
  
  
• Reduced risk of heart attack
  
  

Potential Risks

• Muscle/joint injuries
  
  
• Exhaustion
  
  
• Aggravation of existing or hidden heart problems
  
  

Potential risks can be overcome by choosing a simple exercise routine like a walking programme. If something more challenging is required, consult a trained physiotherapist. Please be sure to tell your physiotherapist about your health complications.

Some Frequently Asked Questions about Cardiac Rehabilitation and Exercise:

What kind of exercises help condition my heart and lungs?

Aerobic activities are exercises that work your heart and lungs and improve your ability to take in oxygen. Certain activities make you breathe faster and make your heart beat faster. These activities enable you to take in more air and therefore oxygen, which is supplied to the muscles. These activities make the heart more efficient.

More on aerobics

The exercise routine has to be:

• Brisk.This raises the heart rate and breathing rate.
  
  
• Sustained:Done for a time of 15 to 20 minutes without interruption.
  
  
• Regular:Repeated at least three times per week.
  
  

How do I build up the pace?

Build up slowly if you have been inactive for a long while. Remember it will take time to get into shape. But no matter where you begin, you will be able to build up your exercise time or pace as your body becomes more fit.

You will feel more fit after few weeks then when you first started.

How hard should I exercise?

You can find out how hard to exercise by keeping track of your heart rate. Your maximum heart rate is the fastest your heart can beat.

It is important to exercise at a comfortable pace. For example, when walking briskly, you should be able to keep up the conversation comfortably. If you do not feel normal within ten minutes of stopping exercise, you are pushing yourself too much. Also, if you have difficulty in breathing, experience faintness of prolonged weakness during or after exercising, you are exercising too hard. Simply go back and check your pulse to see if you are within your target zone.

If you have eaten a meal, avoid strenuous exercise for at least two hours. If you have exercised vigorously first, wait about 20 minutes before eating.

How do you find out the maximum heart rate?

You can calculate your fastest heart rate because it is usually 220 minus your age. When you exercise your heart beats faster. A rate of 75% of the maximum heart rate can be too strenuous unless you are in excellent physical condition. Exercise below 60% gives you heart and lungs little conditioning. Therefore, the best activity level is 60 to 75% of this maximum rate.

This 60 to 75% range is called your target zone.

To see if you are within your target zone, take your pulse immediately after your stop exercising. Count your pulse for six seconds and multiply by 10. If your pulse is below your target zone, exercise a little harder the next time. If you are above the target zone, exercise a little easier and if it falls within the target zone, you are doing fine.

What if there is a break in the exercise programme?

Exercise at least 3 times per week. Exercising regularly is one of the most important aspects of your exercise programme. Space your session throughout the week to maximise benefits.

When you miss a few sessions (more than a week), you will need to exercise at a lower level. Don't worry about the missed days. Just get back to your routine and think about the progress you will be making towards your exercise goal

After initial enthusiasm, my exercise programme becomes irregular. How can I motivate myself?

Set your sight on short-term as well as long-term goals.

For example, if your long term goal is to walk one mile, then your short term goal can be to walk the first quarter mile or if your long term goal is to lose 10kgs., then focus on the immediate goal of losing first two or three kgs.

With short term goals you will be less likely to push yourself too hard or too long.

Discuss your exercise programme and goals with your family or friends. Their encouragement and understanding are important sources of support.

Enrol for an Aerobics programme or become a member of a gym. Structured programmes where you are allotted time slots and instructors, helps some people to comply with a routine.

Can I increase aerobic activity in my daily routine?

• Use the stairs up and down instead of the lift, start with one flight of stairs and gradually build up to more.
  
  
• Park your vehicle a few blocks from the office or store and walk the rest of the way or if you ride on public transportation, get off a stop or two before, and walk a few block.
  
  
• Take an exercise break get up and stretch, walk around and give your muscles and mind chance to relax.
  
  
• Instead of eating an extra snack, take a brisk stroll around the neighbourhood. Whatever your age, moderate physical activity is a good health habit with life-long benefits.
  
  

Counting of pulse/heart rate

Checking you pulse is a very important part of exercising effectively. To check your pulse use two fingers and press lightly at a pulse point. The radial pulse may be the easiest to feel. This pulse is located at the base of either thumb near the wrist.

Once you have found the pulse count the number of pulsations you feel during a six second period. Add a zero to that number and you know you heart rate for one minute. The heart rate slows quickly after you stop exercising which is why you should count for six seconds only.

Check your Target Heart Rate

Shape control

Keeping in shape doesn't just mean keeping the kilograms off. It means feeling a sense of both physical and mental well-being brought on by exercise, diet diet, stress relaxation, positive mental attitude to many others.

One needs to incorporate these practices into a weight control program and there is also the need to maintain good health and hereby live the total "wellness" concept.

What three areas of health should always be considered in a weight/shape control program?

1. Exercise
   
   
2. Diet
   
   
3. Vitamin/Mineral Supplementation
   
   

Exercise

Perform aerobic exercise at least 20 minutes per day (for 3 or 4 days week_ without getting out of breath.

Diet

• Do not overeat. Eat sufficient calories to maintain healthy weight.
  
  

• Eliminate all refined white sugar products and processed starches (white bread, white rice etc.)
  
  Note: All forms of sugar (honey, fructose, molasses, etc) should also be eliminated.
  
  

• Consume more wholesome carbohydrates brown rice, whole wheat, and other grains, beans and fresh green vegetables.
  
  

• Eliminate or diminish alcoholic beverages.
  
  

• Do not consume too many fats (either saturated or unsaturated). Keep total fat intake at approximately 25 percent of diet intake.

Vitamin/Mineral Supplementation

Individuals find themselves at a standstill or on a dead end road when it comes to shedding some extra kilograms.

They try one diet after another and still find it difficult to lose or maintain their weight Cravings for food still seep over them with great intensity.

The glandular system usually needs to be nutritively restored and rejuvenated.

Since studies indicate dieting can cause deficiencies of nutrients, vitamin and mineral supplementation is necessary.

An inadequate supply of essential nutrients is often a reason for unexplained cravings. The body's demand for food is often a result of a negative balance of nutrients that the body is crying out for an attempt to obtain what it needs, necessary in overcoming deficiencies and igniting the metabolic process.

Height		Weight
Metres	Feet and Inches	Men	Women
1.523	(5'-0")		50.8 - 54.4
1.5484	(5'-1")		51.7 - 55.3
1.5738	(5'-2")	56.3-60.3	53.1 - 56.7
1.5992	(5'-3")	57.6-61.7	54.4 - 58.1
1.6246	(5'-4")	58.9-63.5	56.3 - 59.9
1.65	(5'-5")	60.8-65.3	57.6 - 61.2
1.6754	(5'-6")	62.2-66.7	58.9 - 63.5
1.7008	(5'-7")	64.0-68.5	60.8 - 65.3
1.7262	(5'-8")	65.8-70.8	62.2 - 66.7
1.7516	(5'-9")	67.6-72.6	64.0 - 68.5
1.777	(5'-10")	69.4-74.4	65.8 - 70.3
1.8024	(5'-11")	71.2-76.2	67.1 - 71.7
1.8278	(6'-0")	73.0-78.5	68.5 - 73.9
1.8532	(6'-1")	75.3-80.7
1.8786	(6'-2")	77.6-83.5
1.904	(6'-3")	79.8-85.7

Calculate your Body Mass Index (BMI)

Source: The above material was prepared with the help of the Cardiac Rehabilitation unit at the Institute of Cardio Vascular Diseases, Chennai.