Activity and Exercise

Fitness Tips
Whether you've already had a heart attack, or just want to do everything you can to make sure you and your loved ones never have one, here are some fitness tips for you:

• Before you start a new exercise program, have a thorough physical examination with your physician, especially if you've been less than active.
• You may want to consult a professional about developing a comprehensive exercise/conditioning program to meet your needs. Besides your physician, there are other healthcare providers who can help work out an exercise program that's right for you:
• Physical Therapist: for injury rehabilitation and preparation for transition into a more active lifestyle.
• Registered Dietitian: for safe, sound nutrition; risk reduction; and weight management guidance.
• Exercise Physiologist: for developing and supervising a safe, effective conditioning program that will work for you.
• Your goal is to perform a minimum of 30 minutes of moderate level activity on most days of the week. More and more often is even better if you can safely do it—ask your physician. Walking, climbing stairs, dancing, bicycling, canoeing, cross country skiing, tennis, etc., are all good heart-healthy exercises.
• Do exercises to build strength in all major muscle groups (arms, legs, back, abdomen) at least two or three times per week.
• Set long-term and short-term goals. Your long term goals might be to lose 15 pounds or to drop your cholesterol by 50 mg/dl. Your short-term goals might be to go three days without snacking between meals, or to exercise for three hours in the coming week This will help you reach your goals!
• Try to drink 64 ounces of water every day. Drink before, during, and after exercise. (Here's an interesting note: Your body sometimes interprets thirst as hunger—so when you're hungry, drink water first!)
• Learn to gain self-gratification from the good feelings you get from being fitter and stronger, eating better, sleeping better, laughing more, and having more fun!
• Joint a cardiac rehabilitation program such as Project Heart Smart or Healthy Heart Program (formerly Outpatient Cardiac Rehab). Have fun and learn while you exercise!
• Picture yourself in retirement. Are you in a wheel chair or hospital bed? You'd better reconfigure that picture! The suggestions above can help.