Exercising After Heart Failure
Exercising After Heart Failure
Alex Angeli, MA, an exercise physiologist with Sharp HealthCare in San Diego, demonstrates safe exercises after heart failure.
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Content
6.37 -> When diagnosed with congestive
heart failure, you may feel afraid to
10.863 -> exercise and perform
other physical activities.
13.839 -> However, exercise can help you manage
heart failure symptoms and reduce your
18.603 -> risk of future hospitalizations.
21.219 -> In this video, you'll
learn how to exercise safely.
28.85 -> Let's start by talking about
how heart failure affects
32.233 -> your ability to exercise.
34.88 -> Though the causes of
congestive heart failure can differ,
37.969 -> the results are similar.
39.89 -> Once you have experienced
heart failure, your heart cannot beat
44.053 -> as strong as it should,
especially during exertion.
48.53 -> Less blood reaches your active muscles.
51.59 -> And when your muscles are not getting
enough oxygen, you will feel fatigue
56.053 -> and short of breath.
61.759 -> Now, let's discuss why exercise is
important and
65.923 -> beneficial to your heart.
68.03 -> First, exercise increases the pumping
strength of your heart.
72.95 -> More blood gets delivered to your
muscles so your heart
76.723 -> does not have to work as hard.
79.5 -> Second, exercise improves gas exchanges
in your lungs.
84 -> This means more oxygen will be
available for muscles to
88.073 -> produce energy.
89.9 -> As a result, you will feel
less tired and less short of breath
94.513 -> while exerting yourself.
96.95 -> You will also have more
energy and endurance to enjoy
100.453 -> your favorite activities.
102.56 -> If you like to garden, play golf,
hike or spend active time
107.023 -> with your family, regular exercise will
allow you to have more fun and
111.883 -> feel better while doing so.
117.819 -> Now that we've seen the benefits
of exercise, let's learn how you can
121.743 -> safely become more active.
123.579 -> The key is to start
slowly and build up gradually.
127.659 -> You can start with as little as 10
minutes of light to moderate
131.493 -> aerobic exercise per day and build
up to 30 minutes per day.
136 -> It's important for people with heart
failure to
138.843 -> warm up for 5 to 10 minutes.
141.37 -> This fairly long warm up prepares your
muscles and your heart for
145.533 -> the exercise, which in turn helps
prevent you from getting tired
150.393 -> or short of breath quickly.
152.5 -> Prioritize exercise frequency and
duration over intensity.
157.479 -> It is better to do a little exercise
most days of the week, rather than
162.063 -> exercising vigorously for
only 1 or 2 days a week.
165.909 -> And finally, make sure to listen to
your body and tell your doctor about
170.223 -> any new symptoms such as chest pain,
dizziness, lightheadedness or
175.443 -> increased shortness of breath.
182.34 -> Maintaining your strength is vital as
our muscles tend to
185.273 -> get weaker with age.
187.11 -> First, I'm going to demonstrate several
exercises using an elastic band.
192.75 -> For each exercise, you should aim for
two sets of 10 to 15 repetitions.
197.969 -> If you don't have elastic bands at home,
I will show you a few ways you
201.413 -> can use other household
items for strength training purposes.
205.139 -> Let's start with some bicep curls.
207.21 -> This exercise will strengthen your arms
so it will be easier to
211.193 -> carry those heavy grocery bags.
213.689 -> Place the elastic band securely under
your feet and tuck in your elbows.
219.78 -> As you exhale, bring your hands to
your shoulders, then slowly lower your
224.633 -> hands while breathing in
through your nose.
235.219 -> The next exercise is tricep extensions
and will strengthen the muscles
240.643 -> in the back of your arms.
243.379 -> Let's start with the same position as
before but
246.883 -> with your hands by your hips.
250.099 -> Now, hold the elastic bands behind you
by only moving your forearm.
255.86 -> As before, exhale as you
stretch the band, and
259.783 -> inhale as you release the tension.
270.55 -> This next exercise is for your
shoulders and the
273.423 -> muscles in your back.
275.259 -> It will help fight rounded shoulders
and give you a better posture.
279.91 -> Hold a band tightly
in front of your chest.
282.939 -> Keep your arms straight and
slowly pull apart.
286.449 -> Focus on squeezing your
shoulder blades together.
290.019 -> The breathing technique is the same.
292 -> Exhale during your effort, inhale while
you release the tension.
302.959 -> For this last exercise, which targets
your chest muscles, wrap the
307.633 -> elastic band around your back and
under your armpits.
312.079 -> In the starting position, your arms
should be by your armpits.
316.61 -> Push forward as you breathe out,
then inhale as you
320.593 -> slowly bring your hands back.
323.389 -> Slow and controlled movements are more
effective and safer for your joints.
328.25 -> Again, here are the
four recommended elastic band exercises:
333.29 -> Bicep curls and tricep
extensions to strengthen your arms.
338.3 -> Shoulder squeeze and chest
press to strengthen your back
341.923 -> and chest muscles, and to
improve your posture.
348.029 -> Now, I will show you a
few ways you can use household items
352.313 -> for strength training.
353.91 -> A typical household
item are soup cans.
357.149 -> Here is how you can use them to perform
a variety of strength exercises.
418.949 -> Try to work some sort of strength
training or resistance training into
422.993 -> your routine 2 or 3 times a week.
430.18 -> Here are some additional tips
to ensure you have safe and
433.563 -> productive exercise sessions.
436.439 -> Remember to drink water before and
during exercise, but do not exceed any
441.773 -> fluid restriction from your
health care provider.
445.209 -> Avoid exercising right
after a big meal.
449.079 -> Do not exercise on
a completely empty stomach either.
452.74 -> You will need some fuel in your tank to
be efficient during exercise sessions.
458.139 -> Get an exercise partner to
help keep you motivated and safe.
462.279 -> Not all exercise partners are human.
464.649 -> Your dog can help get
you out and get going too.
472.72 -> Cardiac rehabilitation is a medically
supervised exercise and education
477.633 -> program intended for patients with a
variety of heart conditions.
482.11 -> Our cardiac rehab nurses and exercise
physiologists will design a
486.243 -> personalized exercise plan for you.
489.399 -> We also monitor your heart
throughout the program.
494.529 -> Remember, physical activity can be done
safely and is definitely recommended
499.863 -> for heart failure patients.
501.879 -> Aim to include some
resistance training exercises,
505.6 -> like we showed you, 2 to 3
times per week to improve
509.5 -> and maintain your muscle strength.
512.309 -> Consider whether cardiac rehab might
be a good fit for you.
516.33 -> Whatever you do, be sure
to follow these important guidelines
520.47 -> when you exercise.
522.549 -> Always warm up for 5 to 10 minutes.
525.73 -> Start slowly and work your way
up to 30 minutes of light to
529.983 -> moderate intensity exercise.
532.389 -> Exercise on 5 or more days per week.
535.659 -> Consistency is key.
538.299 -> Listen to your body and be
sure to report
541.053 -> any new symptoms to your doctor.
544.35 -> We encourage, hope and expect you to
stay active, healthy and happy.
549.96 -> Thank you for watching.
Source: https://www.youtube.com/watch?v=z4jjXtuOdXM