How to Exercise After a Heart Attack

You may have been a couch potato before your heart attack. Or someone who worked out regularly. Either way, you might feel unsure about physical activities now that you're home from the hospital. Here's something to reassure and motivate you: A recent study found that exercising during the first year after a heart attack can cut your chances of dying by half or more compared to if you stay inactive.

Your doctor will explain when it’s right for you. But in many cases, you may be encouraged to do some gentle stretching and light walking just a few days after your heart attack.

In this program, you work with physical therapists, nutritionists, and other experts to learn about healthy eating, safe exercises, how to ease stress, and other tips. Cardiac rehab can help people of all ages with mild, moderate, and severe heart problems. It can be especially helpful if you’re elderly and want to boost your strength and mobility. Most programs last about 3 months, and many insurers will pay for it if you’re eligible.

This is one of the best and simplest workouts to do after a heart attack. Start with very short walks, maybe just around your home or yard. From there, work up to 3-4 minute walks. Rest for 2 minutes, then go another short distance. Build your way up to 30-45 minutes of walking that’s brisk enough to work your body but still lets you carry on a conversation.

Pick an activity or hobby that you enjoy, such as biking, swimming, walking, or gardening, that keeps you moving and will get your heart pumping. Do it for just a few minutes a day at first and build up slowly. Listen to your body. If you're so short of breath that you can't talk, you're pushing too hard. Ask your doctor what your weekly exercise goals should be. For the average adult, it's 150 minutes a week.

Strength training to build your muscles can benefit your heart. But keep the weights light and go easy. For several weeks after your heart attack, avoid heavy lifting, shoveling snow, or other straining tasks. Doing too much can spike your heart rate and blood pressure. Instead, build up your aerobic fitness first. Then take up light resistance training.

If the weather is colder than 40 degrees or warmer than 80 degrees, work out indoors. Do the same on days when the air quality is bad. Extreme heat and cold or smog can stress your heart. Avoid Bikram yoga or hot yoga, where the rooms can heat up to 105 degrees.

These steps are helpful with any workouts. But they’re especially important for you because they help protect your heart from stress. Warm up for 5 minutes to raise your heart rate gradually. You could do that by walking. Or start your activity at a slower pace. When you you’re done working out, cool down to gently lower your heart rate and body temperature. End with stretching: Your muscles will still be warm, and it'll improve your flexibility and range of motion.

Stop exercising and get medical help right away if you have pain or pressure in your chest, arms, neck, jaw, or stomach; feel dizzy, weak, or suddenly tired; have nausea or start vomiting; are short of breath for more than 10 minutes; have a very fast or irregular heartbeat; or notice pain or swelling in your legs.