NON HEART PATIENTS HOW DO I BEGIN?

The key to a successful program is choosing an activity (or activities) that you will enjoy. Even moderate levels of activity have important health benefits. Here are some questions that can help you choose the right kind of activity.

1.       How physically fit are you?

If you’ve been inactive for a while, you may want to start with walking or swimming at a comfortable pace. Beginning with less strenuous activities will allow you to become more fit without straining your body. Once you are in better shape, you can gradually change to a more vigorous activity if you wish.

                                                      

2.       How old are you?

If you are over 40 and have not been active, avoid very strenuous programs such as jogging when you’re first starting out. For the first few months, build up the length and intensity of your activity gradually. Walking and swimming are especially good forms of exercise for all ages.

 

3.       Do you like to exercise alone or with people?

Do you like individual activities such as swimming, team sports such as soccer, or two person activities such as racquet ball? How about an aerobics class or ballroom dancing? Companionship can help you get started and keep going. If you would like to exercise with someone else, can you find a partner easily and quickly? If not, choose another activity until you find a partner.

                                                                                                          

4.       Do you prefer to exercise outdoors or in your home?

Outdoor activities offer variety in scenery and weather. Indoor activities offer shelter from the weather and can offer the convenience of exercising at home as with stationary cycling. Some activities such as bench stepping, spot running or skipping can be done indoors or outdoors. If your activity can be seriously affected by weather, consider choosing a second, alternate activity. Then you can switch activities and still stay on your regular schedule.

 

5.       How much money are you willing to spend for sports equipment or facilities?

Many activities require little or no equipment. For example, brisk walking only requires a comfortable pair of walking shoes! Also, many communities offer free or inexpensive recreation facilities and physical activity classes.

 

6.       When can you best fit the activity into your schedule

Do you feel more like being active in the morning, afternoon or evening? Consider moving other activities around. Schedule your activity as a regular part of your routine. Remember that exercise sessions are spread out over the week and needn’t take more than about 10 to 15 minutes at a time.

 

By choosing activities you like, you will be more likely to keep doing them regularly and enjoy the many benefits of physical activity.

 

SPORTS AND VIGOUROUS EXERCISE IN YOUNG AGE BONUS AT THE TIME OF HEART ATTACK

 

Mr. Raghubir Sharma suffered a massive heart attack involving the LAD, one of the major coronary arteries supplying the front portion of the heart. He was immediately shifted to an ICU where he recovered in a week. Subsequent follow-ups after a month showed that the damage was minimal and the pumping power was 60% which is just about normal. He was not having any residual angina. Subsequent angiography revealed that he had good collateral circulations which saved him from this acute crisis. Regular exercise is one of the most effective tonic for the heart. It has been seen in people who are sports persons and who are into regular heavy exercises, that they survive major heart attacks miraculously. Studies have proved that new vessels (tubes) keep growing over the heart in such people. They are like natural bypasses. So whenever a tube gets blocked, as in Mr. Sharma’s case, the smaller vessels supply blood to the affected area till the circulation gets resumed. This maintains blood supply to the affected area and thus prevents a major catastrophe. Mr. Sharma had been a regular sportsman and was doing regular physical training right from his younger days. This proved to be a boon for him during his difficult times.

 

SHOULD I CONSULT A DOCTOR BEFORE I START AN EXERCISE PROGRAM?

 

Most people do not need to see a doctor before they start exercising, since a gradual, sensible exercise program will have minimal health risks. However, some people should seek medical advice.

 

Use the following checklist to find out if you should consult a doctor before you start or significantly increase your physical activity.

 

Mark those items that apply to you:

 

·         Your doctor said you have a heart condition and recommended only medically supervised physical activity.

·         You have developed chest pain within the last month.

·         During or right after your exercise, you frequently have pains or pressure in the left or mid chest area, left neck, shoulder or arm.

·         You tend to lose consciousness or fall over due to dizziness.

·         You feel extremely breathless after mild exertion.

·         Your doctor recommended you take medicine for your blood pressure or a heart condition.

·         Your doctor said you have bone or joint problems that could be made worse by the proposed physical activity.

·         You are middle-aged or older, have not been physically active, and plan a relatively vigorous exercise program.

·         You have a medical condition or other physical reason not mentioned here which might need special attention in an exercise program. (For example, insulin-dependent diabetes.)

 

If you’ve checked one or more items, see your doctor before you start. If you’ve checked no items, you can start on a gradual, sensible program of increased activity tailored to your needs. If you feel any of the physical symptoms listed above when you start your exercise program, contact your doctor right away.    

Hope you liked this blog!

This article is written by Dr. Bimal Chhajer (Heart Doctor Delhi)