Warm Up and Cool Down
Every time you exercise, start by warming up. This helps your body adjust slowly from resting to working hard. A good way to warm up is to do whatever you plan to do during your workout, but at a slower pace, so you're easing into it.
When you're done, cool down by gradually slowing your pace. Don't just stop or sit down! Sitting, standing still, or lying down right after exercise can make you feel dizzy or light-headed or have heart palpitations (fluttering in your chest).
Achieving Maximum Results
The American Heart Association recommends working up to exercising on most days of the week. The more exercise you can do, the better for your fitness. But any amount helps your health.
If you're not active now, start slow, and gradually make your workouts longer or tougher over time. You should be able to talk during your workout. If you can't, it's probably too intense for you.
Wait at least an hour after eating a meal before exercising. If your doctor gave you any restrictions on fluids, keep that in mind if you drink liquids during exercise.
If You Have Heart Failure: 7 Tips
- Pace yourself. Be sure to balance activity with rest.
- Avoid isometric exercises, such as pushups and sit-ups. Isometric exercises involve straining muscles against other muscles or against a steady object.
- Don't exercise outdoors when it’s too cold, hot, or humid. High humidity could make you tire more quickly. Extreme temperatures can interfere with blood circulation, make breathing difficult, and cause chest pain. Instead, try indoor activities, like mall walking.
- Drink enough water so you don’t get dehydrated. Follow your doctor's guidelines about how much fluid you can have in a day.
- Avoid very hot or cold showers or saunas after exercise. Temperature extremes increase the workload on the heart.
- Don't exercise in hilly areas unless you’ve discussed it with your doctor. If you must walk on steep slopes, slow down when going uphill to avoid working too hard.
- If your exercise program has been interrupted for more than a few days (perhaps due to illness, vacation, or bad weather), ease back into it.