Routes to a healthy heart:
Get active, stay active

Nine simple ways to reduce your risk of another heart attack: Eat a healthy diet Take more exercise  Loose excess weight Stop smoking Drink less alcohol Reduce high blood pressure Reduce high cholesterol levels If diabetic, maintain good control of blood glucose levels Keep taking your prescribed medication

Regular, moderate-to-vigorous physical activity helps prevent heart and blood vessel disease. Exercise can help control blood cholesterol, diabetes and obesity, as well as help lower blood pressure in some people. You don't have to try to become an Olympic-standard athlete to do your heart good – simple exercises like brisk walking are sufficient. Above all, make sure you exercise regularly – at least three times a week.

Ideas for increasing your level of exercise:

• Take a 30-minute walk every day. This need not be a special event or a diversion from your normal routine. Walking to the shops or library (or even to see your doctor) still counts.
• Start (or resume) swimming. Aim for 30 minutes every day.
• Join a gym – many gyms will assign you a personal trainer who will work with your physician’s guidelines and devise an exercise plan to suit you.
• Take up t’ai chi ch’uan or yoga – gentle exercises that do not strain the heart.
• Join a walking group.

Remember: make sure you take your prescribed medication as directed by your physician.

NOTE: Be sure to discuss your exercise plans with your physician or rehabilitation clinic first. Too much exercise too soon after a heart attack may do more harm than good.

 

Take regular exercise

Use this table to keep a record of your weekly exercise achievements:

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
I have taken a 30-minute walk today
I have been swimming today
I have been to the gym today
I have been to t’ai chi ch’uan/yoga today

 

• Always start exercising at a level within your capacity - there's no need to go to the limit immediately. Concentrate on getting regular exercise and build up your effort level gradually, over time.
• Before each session, warm up for 5 to 10 minutes. For example, walk slowly at first, then walk faster. Finish each session by cooling down for about 5 to 10 minutes, by walking slowly again.
• Have some loose-fitting clothes you can put on at the end to stop you getting too cold too quickly.
• Drink about two cups of water before you exercise, sip water throughout your exercise, and drink two cups after you finish, even if you don't feel thirsty.

 

Useful phone numbers/information:

Physician/rehabilitation clinic:
Gym:
Personal trainer:
Swimming pool:	Times available:
T’ai chi ch’uan/Yoga class:	Next meeting:	Venue:
Walking group:	Next meeting:	Venue: