Physical activity

Maintaining a healthy level of physical activity is vital to reducing your risk of coronary artery disease. All activity is beneficial, but the type of exercise that will strengthen your heart is called aerobic exercise. This includes any activity that is steady, rhythmic and continuous for 20 to 30 minutes (plus warm-up and cool-down). Walking, biking and swimming are types of aerobic exercise.

If you recently were diagnosed with coronary artery disease, or have had a heart attack or a surgical procedure, you will need to start with a less strenuous activity plan and gradually work up to the activity goals you decide upon with your doctor and physical therapist.  Park Nicollet Heart and Vascular Center’s cardiac rehabilitation program provides education and monitoring as patients increase their physical activity.

Walking program

To increase your level of cardiovascular fitness, your long-term goal should be to walk 30 to 40 minutes, five to six times per week. Walking three to four times per week only maintains your cardiovascular fitness level. The walking chart provides recommendations for a walking program. Stay at each level for two to three days. Progress to the next level when the exercise feels fairly light and you have not had any cardiac symptoms. You should be able to carry on a conversation comfortably while exercising.

Walking chart
Level	Time (minutes)	Frequency
1	5	4x / day
2	7	3x / day
3	10	2x / day
4	15	2x / day
5	20	1x / day
6	25	1x / day
7	30	1x / day

Exercising safely

After identifying the best activities for you, it is important to pay close attention to your body's signals as you exercise. Your body will warn you when enough is enough. Listening to these signals will help avoid injury. Symptoms include:

• chest pain, pressure or tightness (these symptoms also can be present in the upper back, arms or jaw)
• shortness of breath
• weakness or fatigue
• lightheadedness or dizziness
• nausea
• excessive perspiration (cold, clammy sweat)
• irregular heart rate or palpitations

If these symptoms are present before exercise, don't exercise that day. If they occur during exercise, stop and rest. If they continue, notify your doctor. You may want to ask your doctor about our cardiac rehabilitation and fitness program. The program’s goal is to increase patients’ physical activity and function, and to help educate people about prevention. Our nurses, physical therapists and occupational therapists are trained in cardiac rehabilitation to provide care specific to cardiac patients.

When and where to exercise

Little scientific evidence exists that exercising at a specific time of day will burn more calories or help with weight loss. You should avoid exercising for one hour after a meal or for two hours after drinking any beverage with caffeine. Do not exercise in extreme heat, cold, humidity or wind chill. Many shopping malls or community centers have walking programs that make exercise possible when the weather makes outdoor walking difficult.