After being diagnosed with heart failure, many patients may mistakenly believe that physical activity needs to be avoided altogether to protect their fragile heart. However, modern medical research has shown that appropriate physical activity is not only feasible but also essential for people with heart failure. Exercise can help these patients improve heart function, increase physical strength, and improve their quality of life. So, how do you exercise without putting a strain on your heart? Let's dive into the logic behind the science and how to make an ideal exercise plan.
The scientific link between heart failure and exercise
Heart Regeneration: How Does Exercise Repair Your Heart?
When it comes to exercising for people with heart failure, the most important scientific basis is that moderate exercise promotes the heart's self-repair. Studies have shown that regular low- to moderate-intensity exercise can trigger heart cell turnover, improve oxygen utilization by heart muscle cells, and increase the heart's pumping efficiency. Specifically, exercise activates growth factors in the body, such as vascular endothelial growth factor (VEGF) and fibroblast growth factor (bFGF), which contribute to the formation of new blood vessels and the repair of cardiomyocytes.
Scientific data show that patients with heart failure who regularly engage in aerobic exercise have significantly higher survival rates than those who do not. For example, a study of 400 people with heart failure found that those who exercised at least 150 minutes per week at moderate intensity had a 30 percent lower rate of cardiac events, such as heart attacks or situations requiring emergency treatment, than those who did not exercise.
Safety line: Adjust the movement reasonably to avoid risks
Although exercise is beneficial for people with heart failure, excessive or inappropriate exercise can exacerbate the burden on the heart. Therefore, it is important to develop a proper exercise plan and be aware of the warning signs when exercising. Patients should do all motor activities under the guidance of a doctor, especially in the initial phase.
People with heart failure should avoid any strenuous activity that is strenuous or competitive, or that is too taxing on the heart during exercise. Suitable types of exercise include aerobic exercises such as walking, jogging, swimming and stationary cycling, which can strengthen heart function without causing excessive stress. Patients should monitor their heart rate during exercise to ensure that it is within the recommended safe range (usually 50% to 70% of maximum heart rate).
Exercise every day: Make your heart healthier
Design your exercise plan
Determine the frequency and duration of exercise
Patients with heart failure should exercise at a moderate to moderate intensity daily, and 30 minutes of aerobic exercise 5 times a week is recommended. Depending on the patient's specific condition and fitness level, the duration and frequency of exercise can be appropriately adjusted. You may only be able to do it for about 10 minutes at first, but as your fitness improves, you can gradually extend the exercise time.
Choose the right type of exercise
Walking, swimming, and stationary biking are ideal exercise options for people with heart failure. These exercises strengthen the heart muscle and improve blood circulation to the heart without putting too much strain on the heart. Specifically:
Walking: Simple and easy, the intensity and speed can be adjusted at any time according to the individual's physical strength.
Swimming: The buoyancy of water can reduce the burden on joints and muscles, and is suitable for gentle cardiopulmonary exercises throughout the body.
Stationary bikes: Controlled exercise intensity, heart-friendly, and strengthens lower limb muscles.
Create a personalized exercise sample
Primary program (patients with early heart failure): 10-15 minutes of exercise each time, slow walking or slow walking in water, 5 times a week.
Intermediate program (patients with a base of exercise): 20-30 minutes of exercise per session, brisk walking or stationary bicycle, 5 times a week.
Advanced Program (Adapted to Exercise): More than 30 minutes of exercise at a time, brisk walking combined with swimming, 5-7 times a week.
Movement monitoring and adjustment: to ensure safety and effectiveness
Monitor exercise intensity
Heart rate monitoring
During exercise, patients with heart failure should aim for a heart rate of 50% to 70% of their maximum heart rate. The maximum heart rate can be estimated by calculating "220 minus age". For example, a 70-year-old patient should have a target heart rate range of between 75 and 105 beats per minute.
Recording of respiratory rate
Exercise should be done within a range that does not cause shortness of breath. A simple test is the "speaking test": if the patient is comfortable having a short conversation during exercise, but is unable to sing, then this intensity is generally safe.
Adjust your exercise plan
Individualized adjustments
Based on the patient's feedback and the results of the physical examination, the exercise plan should be adjusted in a timely manner. For example, if the patient shows symptoms of persistent fatigue or cardiac overload, the intensity or frequency of exercise should be appropriately reduced.
The role of the doctor
Communicate regularly with your doctor to adjust your exercise plan based on the results of your cardiac function assessment. Your doctor may recommend a device such as an electrocardiogram monitor to monitor the patient's heart status in real time.