BREATHING:

• Breathe steadily and in a relaxed manner while you exercise.
• Avoid straining and never hold your breath.

PACE AND INTENSITY:

• Walk at a pace that allows you to maintain light conversation during the activity.

TERRAIN:

• Walk on flat ground to start. If hills are unavoidable, walk more slowly when going uphill.

EATING:

• It is best to wait up to an hour after a meal before you exercise. This is because extra energy is required for digestion.

WEATHER:

• Avoid exercising in extreme temperatures.
• If it is very hot and humid, walk during the cooler part of the day such as in the morning and later at night.
• If it is extremely cold or windy, exercise indoors using stationary equipment or walk in the hallways of your house/apartment or in a mall.
• If you do choose to exercise outdoors in colder weather, walk during warmer times of the day and cover your face with a scarf to help warm the air before it reaches your lungs.

POSTURE:

• It is important that you keep good posture.
• Try to keep your shoulders back and relaxed. Avoid slouching forward.

LEGS:

• Do not cross your legs as this slows down circulation and will increase the risk of developing blood clots in your legs.

YOUR ACTIVITY PROGRAM

Your activity program has two parts: a morning exercise routine and a daily walking program.

The day you return home from the hospital, you should rest. The next day, do your exercises in the morning and then start your walking.

MORNING EXERCISE ROUTINE

 

Breathing Exercises
Sit straight in your chair with your feet flat on the floor, back supported and shoulders down.   Take as deep a breath as you can through your nose and then breathe out through your mouth. Maintain good posture. Repeat five times. You can try to cough after this exercise to help clear your lungs of mucus.	Sit straight on a chair with your feet flat on the floor, back supported and shoulders down.   Breathe in as you lift your arm up forward as high as it will go. Breathe out while lowering your arm down. Repeat five times. Do the same exercise with the other arm.

 

Shoulder Exercises
Lift both shoulders up as high as you can, and let them relax down.   Repeat three times.	Squeeze your shoulder blades together as far back as you can, until you feel a stretch across the front of your chest.   Repeat three times.

 

Neck Stretching Exercises
Keeping your head facing forward and shoulders down:   Bring your ear towards your shoulder until you feel a stretch at the side of your neck. Hold three seconds. Repeat to the other side. Repeat three times.

 

Trunk Rotation
Cross your arms in front of your chest.   Gently rotate your trunk to one side and hold for three seconds. Repeat to the other side. Repeat three times.

 

Ankle Exercises
Sit with your back straight and hands in your lap or at your sides.   Straighten one knee, pulling your toes towards you. You will feel pulling in your calf and the muscles in your thigh will tighten. Move your ankle back and forth three times then lower your leg slowly. Repeat five to 10 times with each leg.

 

Mini-Squat
Holding a solid surface, place your feet shoulder width apart and keep your back straight.   Bend your knees and hips slightly, keeping your heels on the ground. Return to a standing position. Repeat five to 10 times.

 

DAILY WALKING PROGRAM

• Take two walks of equal duration each day.
• The first day, walk minutes in the morning and repeat the same in the afternoon.
• Increase the duration of your walk by minute(s) per day / every other day for days.
• At the end of days, you will be walking minutes twice a day, at a comfortable pace.
• Once you can walk minutes comfortably, start to increase your speed gradually over the next weeks, until you can walk miles or kilometres in minutes.
• Walk at a pace that is brisk but allows light conversation without becoming too short of breath.
• Continue this program until you begin cardiac rehabilitation.

 

Stretching

After your walks, stretch your calf muscles. They are likely to get tight as you begin to increase your daily activity. Stand straight close to a solid surface on which you can use your hands for balance. Place one leg behind the other, with both your feet pointing forward. Bend the knee that is forward while keeping the back knee straight until you feel a stretch in the back of your calf. Hold for 30–60 seconds. Repeat with the other leg. Repeat 2 to 3 times.

 

CARDIAC REHABILITATION

Cardiac rehabilitation is a program of exercise, education, and counseling that will help you to make healthy heart living part of your everyday life. Before you leave the hospital, please make sure you have information from or an appointment with Cardiac Rehabilitation.

More information can be found on the Heart Institute website in the “For Patients & Family” section. For any questions about cardiac rehabilitation, please call 613-696-7068.

Keeping track of your recovery and activity in the Activity Log. It will help both you and your health care team see how much you have improved.