It’s a misconception that those who have been diagnosed with blood clots in the heart or had a stenting procedure after a heart attack cannot exercise. But incorporating regular physical activity can benefit those who have a tendency towards developing blood clots and atherosclerosis (plaque deposits and clots that narrow down heart arteries and restrict blood flow).
Before starting any new exercise regimen, consult with a healthcare provider, especially if you have been diagnosed with cardiovascular disease. This tailored and supervised programme, often part of cardiac rehabilitation, ensures safety and maximises benefits.
WHAT’S A RECOMMENDED EXERCISE PLAN?
Aerobic Exercise: Engage in moderate-intensity aerobic activities like brisk walking, swimming, or cycling for at least 150 minutes per week. Start slow, especially if you are new to exercise, and gradually increase intensity. For example, you could start with a 30-minute walk five days a week and then gradually increase the duration or intensity.
If you are just coming out of a diagnosis or intervention, begin with walking. Warm up by walking slowly for five minutes. The gradual routine could look something like this: For the first week, walk for five minutes at a comfortable pace 3‐4 times per day. It won’t seem daunting. Push it up to 10 minutes 3‐4 times per day in the second week, then 20 minutes 3 times per day in the third week, 30 minutes once daily in week five and 40 minutes in week six.
Walk at a comfortable pace and slow down to let your body unwind. You should be able to talk without feeling breathless. It’s okay to skip if you are not feeling well one day.
Strength Training: Incorporate muscle-strengthening activities at least twice a week. Focus on major muscle groups to build functional strength, reduce chronic inflammation and support cardiovascular health. Exercises involving resistance bands, bodyweight exercises and lightweight lifting tend to be a part of strength training for cardiac rehab.
You can lift your body weight by doing exercises such as lunges, squats or push-ups. As with any activity, start slowly and build up gradually. As a rule, begin with 10 repetitions of a light weight you can lift easily, go up to 20 repetitions.
Breathe normally when lifting weights or doing other lifting activities, such as carrying shopping bags. Holding your breath can raise your blood pressure.
Flexibility and Balance: Include activities like yoga or tai chi to improve flexibility, balance and reduce stress.
HOW EXERCISE PREVENTS RISKS?
Research has found that consistent aerobic exercise significantly improves cardiovascular health by promoting better blood flow and reducing arterial stiffness. Chronic inflammation is a critical player in atherosclerosis. Physical activity helps reduce systemic inflammation. Exercise encourages the development of collateral circulation—new blood vessels that bypass blocked arteries. This natural bypass mechanism can significantly reduce the risk of heart attacks and improve overall heart function as shown in studies.
(Thakkar is functional medicine expert)