Exercising with Heart Disease

How to Exercise with Heart Disease

By Ron La Fournie

If you’ve been told you have heart disease, your first instinct may be to slow down or stop altogether. Many people do. They avoid walking, lifting, and even basic movement out of fear of making things worse.

That reaction is understandable — but in many cases, it’s exactly the wrong response.

When done properly, exercise is not something to fear with heart disease. It becomes one of the most important tools you have to protect your health, improve your quality of life, and regain confidence in your body.

This is not about pushing hard or training like an athlete. It’s about learning how to move safely, progressively, and intelligently.

Get Medical Clearance First

If you have been diagnosed with heart disease, or you’ve had a heart event or surgery, you must start with medical guidance. Ask clear, direct questions:

• What types of exercise are safe for me right now?
  • Are there movements or intensities I should avoid?
  • Is there a heart‑rate range I should stay within?
  • What symptoms mean I should stop immediately?
  • Would a cardiac rehabilitation program be appropriate?

Cardiac rehab, when available, is an excellent starting point. It provides supervised exercise, education, and a gradual return to activity.

Once you are cleared, your goal is not intensity — it is consistency.

The Goal Is Better, Not Harder

Many people believe exercise only works if it’s hard. With heart disease, the goal is different.

Better means:
• Better circulation
• Better blood pressure control
• Better stamina
• Better recovery
• Better confidence
• Better daily function

Exercise should challenge you without overwhelming your system.

What to Focus On

A balanced program for someone with heart disease includes three key areas.

Cardiovascular Exercise

Walking is one of the most effective and accessible forms of cardio. It’s easy to control, easy to measure, and very effective.

Other good options include:
• Stationary cycling
• Easy outdoor cycling
• Swimming (when approved)
• Light elliptical training

Start where you are. Five minutes is a valid starting point.

A simple progression might look like this:
Week 1–2: 5–10 minutes most days
Week 3–4: 10–20 minutes most days
Week 5–8: 20–30 minutes most days

Consistency matters more than speed or distance.

Strength Training

Strength training helps protect joints, maintain independence, and reduce strain on the heart during daily tasks.

The key is how you train:
• Light to moderate resistance
• Controlled movements
• Proper breathing — never hold your breath
• Stop well before exhaustion

Begin with two days per week using simple movements such as:
• Sit‑to‑stand from a chair
• Wall push‑ups
• Low step‑ups
• Resistance band rows
• Light dumbbell exercises if approved

A stronger body requires less effort for everyday life.

Mobility and Balance

Fear and inactivity often lead to stiffness and poor balance. Daily mobility work helps maintain confidence and prevent falls.

Include:
• Gentle stretching
• Hip and shoulder mobility
• Balance practice near a stable surface

These small daily habits make a big difference.

How Hard Should You Work?

You don’t need complex equipment to judge intensity.

The talk test works well:
• Easy: you can speak in full sentences
• Moderate: short sentences feel more comfortable
• Too hard: speaking is difficult

Most training should stay in the easy to moderate range.

On a perceived effort scale of 1 to 10, aim for:
• 3–5 in the early stages
• 5–6 only when cleared and comfortable

You should finish feeling better than when you started.

Breathing Matters

Holding your breath during exercise can spike blood pressure. This is one of the most common and dangerous mistakes.

Follow this rule:
• Exhale during effort
• Inhale during easier phases

Breathing properly protects your heart.

Warning Signs — When to Stop

Stop exercising and seek medical advice if you experience:
• Chest pain or pressure
• Unusual shortness of breath
• Dizziness or faintness
• Irregular or racing heartbeat
• Pain spreading to arm, jaw, or back
• Cold sweats or nausea

Being smart is more important than being tough.

A Simple Weekly Structure

With medical clearance, a practical weekly plan might look like this:

Monday: Walk + mobility
Tuesday: Strength + easy walk
Wednesday: Walk + balance
Thursday: Strength + easy walk
Friday: Walk + mobility
Saturday: Optional light activity
Sunday: Rest or gentle stretching

This structure is realistic and sustainable.

Track What Matters

Simple tracking builds accountability:
• Walking time
• Steps
• Blood pressure trends
• How you feel after exercise

Patterns tell you whether you’re moving in the right direction.

Final Thoughts

The goal of exercising with heart disease is not athletic performance. It is to reduce risk, improve capacity, and protect independence.

You are not fragile — but you must be intentional.

Start small. Stay consistent. Progress slowly.

Movement, done correctly, remains one of the most powerful tools you have to take control of your health.