While it might seem counterintuitive to exercise with a heart condition, regular physical activity is actually crucial for managing heart failure.
Exercise may help strengthen the heart, improve circulation, and enhance overall quality of life. However, knowing how often and how intensely to exercise is essential for those living with heart failure.
The American Heart Association’s recommendation for most people is to engage in moderate-intensity aerobic exercise for
For those with heart failure, this guideline may be adjusted based on your needs and capabilities. Typically, experts recommend starting with a lower frequency and gradually increasing it as strength and endurance improve.
It’s best to start by talking with your doctor about the exercise program that you’d like to start to ensure that it’s safe for you to do so.
Frequency
Start slowly. Choose an aerobic activity such as walking, swimming, light jogging, or biking. Start out by exercising about 3 times per week.
This allows for consistent progress without overloading the heart. Some studies have shown that people who exercise more frequently experience improvements in functional capacity, meaning they can do more with less effort.
Duration
Sessions should start at 10 to 20 minutes per day and gradually increase to 30 to 60 minutes as tolerated.
Breaking up exercise into shorter sessions may make it more manageable and may help prevent fatigue or overexertion.
Intensity
The intensity of exercise should be moderate, not strenuous. A common way to gauge exercise intensity is through the talk test: If you can talk comfortably but not sing during exercise, you’re likely in the moderate-intensity zone.
Alternatively, those with heart failure may use a rate of perceived exertion scale, aiming for a score of 3 to 5 out of 10, which indicates moderate effort. Always listen to your body and stop if you experience dizziness, chest pain, or excessive shortness of breath.
Before beginning an exercise program, it is crucial to speak with a healthcare professional, such as a cardiologist or physical therapist specializing in heart conditions.
A doctor may recommend an exercise plan based on your type and severity of heart failure and help monitor your progress over time. Regular check-ups will help ensure that exercise remains safe and effective as you manage your condition.
Exercise is a critical part of managing heart failure, but it must be approached with caution and proper guidance. Starting with light activities, exercising regularly, and gradually increasing the intensity and duration as tolerated can lead to significant health improvements.
Always consult your healthcare professional before making changes to your exercise routine to ensure it aligns with your health needs.