Coronary artery disease: Making an activity plan
Being active is good for you and your heart. Even when you have a heart problem, activity helps your heart get stronger.
You might find it hard to think about getting active. You may be worried about your heart. Or maybe you're not sure how to get started. This happens to a lot of people. A plan can help you know what to do, for how long, and how hard.
Here's how to get started.
- Prepare to make a plan with your doctor.
To help prepare for your visit, you might want to go in with an idea of something that you enjoy doing. Start small. It could be a short walk with a coworker during a work break. Remember that you're not training for a marathon. Your goal is to help yourself feel better and your heart get stronger.
- Decide on an exercise.
Together you and your doctor can decide:
- What type of exercise should you do? What do you enjoy doing? If you can't think of anything right now, walking is a great way to start moving.
- How often should you exercise? And for how long? You and your doctor can set goals. You don't need to do it all at one time. You can spread your activity throughout your day. It's fine to be active in short periods of time throughout your day and week. Those little activities can add up.
- How hard should you exercise? When you exercise, pay attention to how you feel. You don't have to push yourself. If you can't talk while you exercise, then you're doing too much.
Your doctor may want to do an electrocardiogram (EKG or ECG), and maybe an exercise stress test to see how much activity your heart can safely handle.
- Build your plan.
Your doctor may offer other ideas of ways for you to move. You can choose from these, or you can come up with your own. Only you know what will work best for you.
In your plan:
- Write down activities you enjoy doing. For example: "Walking with my neighbor."
- Note if these activities were okayed by your doctor.
- Write down how often, how long, and how hard to do these activities. For example: "Walk 30 minutes a day. I can break this up into 3 10-minute walks."
- Add any notes that can help you meet your goals. For example: "To know how hard I am working out: I can talk, but not sing."
- Remember that activity helps more than your heart.
While you make your plan, remember that your whole body and mind get healthier with even a little activity. For example, activity can help you feel better, reduce stress, and have more energy.
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