Years ago, healthcare providers advised patients to avoid working out, but that’s no longer the case.
A 2018 study showed that regular, moderate-intensity walking can also prevent heart failure in people with heart disease.
What Is Congestive Heart Failure (CHF)?
Get our printable guide for your next healthcare provider’s appointment to help you ask the right questions.
Walking to Strengthen Your Heart
Physical activity is important for heart health.
Walking is an aerobic activity.
Aerobic exercise makes your heart beat faster and makes you breathe harder.
Both of these actions strengthen the heart.
Everyone recovers at a different pace, but cardiac rehab is worthwhile.
People who participate in cardiac rehab have a faster and safer recovery and better outcomes post heart attack.
Get our printable guide for your next healthcare provider’s appointment to help you ask the right questions.
It’s best to always speak to your healthcare provider before beginning an exercise program.
Shoes designed for walking or running are best, but not essential.
Generally speaking, your workout should consist of a warm-up, conditioning, and cool-down.
Do not sit down without cooling down.
This can make you feel dizzy or haveheart palpitations(when your heart skips a beat).
Stretching at the end of your walk is an ideal time since your body is warmed up.
Stretch your hamstrings, calves, chest, shoulders, and back.
Hold each stretch for 15 to 30 seconds.
If you have a fast or irregular heartbeat while exercising, rest and let your heart rate slow down.
Check your pulse after 15 minutes.
If it is higher than 120-150 beats per minute, stop exercising and call your healthcare provider.
That may mean three short walks a day.
When you are able, longer walks will help you boost your stamina.
Stop Exercising If…
It is rare that physical activity would create heart problems.
The risk of heart problems during exercise correlates to your fitness level.
Having congestive heart failure means you should probably be cautious about when and how intensely you exercise.
doi:10.1007/s12170-013-0354-5
Johns Hopkins Medicine.Exercising for better sleep.
Cleveland Clinic.Exercise & activity after a heart attack.
2015;169(2):290-297.e1.
doi:10.1016/j.ahj.2014.10.017
American College of Cardiology.Regular walking may protect against heart failure post menopause.
U.S. Department of Health and Human Services.Physical activity guidelines for Americans 2nd edition.
2011;17(7):585-591. doi:10.1016/j.cardfail.2011.02.009
American Heart Association.Exercise mind and body with yoga and mindful movement.
American Heart Association.Why is walking the most popular form of exercise?
Cleveland Clinic.Why exercise matters for your heart health.
Cleveland Clinic.Congestive heart failure.
National Heart, Lung, and Blood Institute.Physical activity and your heart.
