While we always talk about a heart attack and triggers, we should equally talk about the bounce-back that our survivors make. And contrary to common anxieties, it is possible to build your body, stamina and fitness back. Even re-condition your body all over again. In fact, some of my patients are not only fitter but even set new goals. That’s how a patient of mine is an expert half-marathoner today at 52, two years after he had a heart attack and a 100 per cent blockage in the largest artery that supplies oxygenated blood to the front and bottom portions of the heart’s main pumping chamber.
The reason I cite his example is because he had his episode at 50, an age, which most of my patients believe, yields diminishing returns once you develop a condition. This man, too, thought that the good part of his life was over. The fact is he probably would have never had the blockage had he taken care of his lifestyle and fitness. We had to do an angioplasty, a procedure which opens blocked blood vessels by inflating a small balloon to widen them and placing a tiny mesh bridge called a stent to prevent them from collapsing back again. With blood flow restored, we needed to strengthen the heart, which is basically a muscle. This is the cardiac rehabilitation routine we prescribe.
Once he felt confident and fitter, he wanted to build his own endurance level and has kept to a routine ever since.
How to resume exercise after a heart attack?
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The whole idea is a gradual build-up of the body’s tempo in a supervised manner and in consultation with your cardiologist. Any overexertion could trigger an adverse event. The first week is about easy indoor physical activity, 15-minute a set in the morning and evening. The second week, you can take the activity outdoors, breaking it into 20-minute sessions in the morning and in the evening. All activities should begin with a 10 minute warm-up and a 10 minute cool-down.
If you have been a gym-goer, you can start moderately another four weeks down the line. You can raise weights once in three weeks, then raise the frequency gradually.
How to begin running again?
Setting a target heart rate with your cardiac rehab expert is the best way to keep your workout within a healthy range. If you go above your target heart rate, then you could be overworking your heart. The best way to get started is a walk-run combination – alternating walking for three minutes and running for two minutes. If not running, you can take up cycling, swimming or dancing.
Why exercise is medicine after a heart event
Exercise can rein in modifiable risk factors like blood pressure, diabetes, cholesterol and obesity. With regular exercise, the heart pumps efficiently and the blood doesn’t clot or become sticky. It also modifies the release of some hormones such as adrenaline and conditions your heart to better deal with emergencies arising out of abnormal heart rhythms.
Protect yourself
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While exercising, you need to be particularly aware of any symptoms such as pain or shortness of breath. In case you experience them, just stop exercising and immediately seek medical advice.
A heart attack survivor can even climb mountains and there is no limit to what their bodies can do provided they follow a scientific and graded approach. High-risk patients need continuous heart rate monitoring. Remember all do not have to run a marathon but do something which is sustainable, enjoyable, and can make them feel every effort worth a shot at life itself.
(Dr Shetty is lead cardiologist and medical director at Sparsh Hospitals, Bengaluru)
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