Lifestyle Decisions
Questions about Coronary Artery Disease
Fitness and Coronary Artery Disease

Getting Motivated

Deciding to dedicate yourself to a healthy lifestyle and begin a fitness and exercise program can be a difficult undertaking for many, even those without a chronic disease. Many of us struggle with the same excuses, ranging from “I’m too tired” to “There’s no time.” But those suffering from a chronic disease may have other anxieties weighing on their minds. From weakness and fatigue to illness, these worries often overpower, keeping those who can benefit the most from regular exercise from ever beginning a fitness routine.

The key to overcoming those excuses and getting motivated lies in understanding the benefits that regular exercise provides. According to the U.S. Food and Drug Administration, research has shown that regular physical activity, that is, 30 to 60 minutes a day, can even help prevent coronary artery disease from developing. And, for those already suffering from the disease, the right form of exercise as decided by one’s doctor can have a number of benefits.

According to the FDA, exercise greatly benefits the heart and eliminates many of the risk factors associated with the disease by

  • lowering your blood pressure;
  • lowering your bad cholesterol and raising your good cholesterol;
  • improving heart function;
  • helping manage diabetes;
  • keeping your heart and bones strong;
  • helping you lose weight;
  • reducing your body fat;
  • giving you more energy; and
  • reducing your stress;

Choosing the Right Fitness Program

Once your have the motivation, finding the right fitness plan for you and your condition is the next step toward a healthy lifestyle. Fitness plans often combine aerobic activity with strength training in order to provide the body with the maximum benefit possible. This fitness plan should be discussed with and monitored closely by your doctor, however, because your activity level will depend on the strength of your heart and how much stress it can handle. Below are some activities your doctor may consider when designing your exercise routine:

Aerobic Exercise. Aerobic exercise is defined as any activity that requires you to utilize your muscles and get your heart pumping faster than usual. You will also breathe harder during aerobic exercise, which will help “improve the capacity of the cardiorespiratory system.”1 Walking, jogging, skiing, hiking and swimming are just a few examples of aerobic exercises.

While the FDA recommends 30 minutes of aerobic activity a day, if you haven’t been on a regular exercise plan in a while or if this is your first time to begin an exercise routine, start slowly. 30 minutes a day is ideal, but that may not be a goal you should aim for in the first few months of your routine. Instead, begin with five to 10 minutes of exercise one to two times a day. As your stamina and strength increase, you can consider increasing the time you spend exercising.

Of course, it is imperative that you discuss any activity with your doctor prior to beginning a routine. As stated above, aerobic activity causes your heart to work harder; thus, it is necessary that your doctor design a fitness program that allows you to get the maximum benefit from exercise without placing needless strain on your heart.

Strength Training. Building muscle is also a necessary step in achieving overall fitness because it proves you with the strength necessary to carry out everyday activities without fatigue. Lifting hand weights, using resistance bands and even using weight machines can all help increase your body’s muscle mass. More muscle means less fat and more calories burned; also, muscle allows you to continue to burn calories long after your have finished your exercise routine. Strength training improves balance and coordination, increases stamina, and keeps your bones healthy. But, just like any fitness routine, it is necessary that you do the exercises correctly and that you only participate in exercises that are appropriate for your level of fitness. Talk to your health care provider about strength training if you are interested in beginning a program.

Stretching. Stretching is necessary for any fitness routine, regardless of the participant’s age or physical limitations. Stretching after aerobic exercise increases flexibility and relieves soreness that the activity may have caused. It also helps relieve stress as stretching helps the body to relax and release built up tension.

Being Active

On those days when you cannot fit an exercise session into your regular schedule, making a few changes in your daily routine will allow you to become more active and burn more calories. When a workout is impossible and your health allows, consider walking the dog or parking in the far parking lot instead of in a close space and walking. This will allow you to reap the benefits of exercise even when you cannot find 30 minutes to spend in the gym.

Find a Friend

While it can be difficult to get started on an exercise program, it can sometimes be even harder to find motivation on “bad” days if you are exercising all alone. To maximize the benefits you receive from your fitness plan, find a buddy with which to walk, run or cycle. Studies show that individuals who work out with a friend are less likely to quit an exercise program because of the fear of letting the other person down. Likewise, an exercise buddy keeps you motivated and can offer some friendly competition as well.

Know your Body

Although this may seem redundant, when you have a condition that affects the heart, it is crucial that you discuss any and all exercise plans with your cardiologist. And pay attention to the warning signs your body may be giving you. If you feel overly fatigued, unusual pain in your chest, or other signs that something is wrong, do not ignore them. Seek a health care professional’s guidance immediately.

1 Hoeger, Werner W. K. and Sharon A. Hoeger. Fitness & Wellness, 4th Ed. p. 51

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