Lifestyle Changes
Heart Failure & Exercise
Exercise is important for your treatment of HF.
Incorporating an exercise routine should be fun and part of the treatment plan for almost all HF patients.
Exercise keeps your heart as strong as possible!!!!
Exercise Benefits
 Decrease fatigue
Decrease shortness of breath
Increase energy
Increase endurance
Decrease heart rate
Improves your quality of life
Guidelines For Exercising At Home
Talk to your doctor about exercise
Suggested forms of aerobic exercise to start are walking, stationary bike-riding or swimming.
Always stretch before and after exercise.
Medications should be taken as prescribed.
Exercise at the time of day that you have the most energy — generally morning rather than afternoon.
Begin slowly — 3 to 5 minutes, 3 to 5 times per week and gradually increase 5 - 15 minutes a week to reach a goal of 30 to 60 minutes per session, 4 to 6 times per week.
Your walking speed will vary, depending on how you feel.
Refer to the perceived exertion scale as a means of regulating your exercise.
Avoid environmental extremes such as hot, humid or cold. These extremes increase the demand on your heart.
If your doctor approves, you may do some mild resistance exercise, starting out with 1 to 5 pound weights. (A low-sodium soup can is a good start).
Stop Exercise If You Have
Exessive shortness of breath
Lightheadedness
Sustained palpitations or ireregular heartbeat that is not normal for you
Chest pain
Excessive fatigue during or after exercise
Things To Avoid
Exercises causing chest pain, shortness of breath, dizziness or lightheadedness
Heavy lifting
Extreme hot or cold
Excercising when too hot or humid
Why Should You Stretch Before Exercising?
Increase range or motion
Warm up muscles for aerobic exercise
Help prevent muscular injury
Increase coordination
Increase flexibility
Makes you feel better!
Tips For Proper Stretching
DO NOT BOUNCE!
Hold stretch for at least 20 seconds
Repeat each stretch 3 - 5 times
You should not feel pain
You should not feel fatigued
Perceived Exertion Scale
The following scale can be used to help determine when you have reached the level of exercise that will be most beneficial for you. You should stay in the range of the box.
| 1. Not tired at all |
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| 3. A little tired |
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| 5. Tired |
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| 7. Really tired |
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| 10. So tired I can't go anymore |
Sitting Warm-Ups
Shoulder Shrugs
Arm Circles
Knee Lifts
Ankle Curls
Ankle Bends
Trunk Twists
Toe Raises
Stretches
Calf Stretch
Quadriceps Stretch
Activity Log
Share this log with your doctor and nurse.
Name:
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Total Time (minutes) |
Activity |
How Do I Feel? |
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Smoking Cessation
Quitting takes hard work and a lot of effort, but YOU CAN QUIT SMOKING!
A Personalized Quit Plan For
_________________________________________
Want to quit?
Nicotine is a powerful addiction.
Quitting is hard, but don't give up.
Many people try 2 or 3 times before they quit for good.
Each time you try to quit, the more likely you will be to succeed.
Good reasons for quitting:
You will live longer and live healthier
The people you live with, especially your children, will be healthier.
You will have more engergy and breathe easier
You will lower your risk of heart attack, stroke or cancer
Tips to help you quit:
Get rid of ALL cigarettes and ashtrays in your home, car or workplace
Ask your family, friends and coworkers for support.
Stay in non-somking areas.
Breath in deeply when you feel the urge to smoke.
Keep yourself busy.
Reward yourself often.
Quit and save yourself money:
At $5.00 per pack, if you smoke 1 pack per day, you will save $1,825 each year and $18,250 in 10 years.
What else could you do with this money?
"Why do I smoke" quiz
Why do I smoke? If you know the answer to that question, it will be easier to stop smoking because you can find ways to help make up for the things you are losing when you stop smoking. Most people smoke at different times for different reasons. These include psychological issues, habits, social pressures and physical dependence on nicotine. The quiz that follows will help you decide which reasons are important in your smoking.
The "WHY Test"
Click here for "Why Test" page.
Smoking Cessation Plan
Click here to view the Smoking Cessation Plan.
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