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Thriving by Exercising Well with Heart Disease

Updated: May 9

Thrive by exercising well with heart disease

Exericse with confidence to reduce your risks of heart disease with a whole-person science-based approach.

When I was working in cardiac rehabilitation, there was one heart transplant patient I will NEVER forget.

She was a mom of young children, waiting for a new heart. It was October and she was hoping to go trick-or-treating with her children. She came in the week after Halloween completely discouraged. She just did not have the stamina to walk even a couple of houses with her kids.

In the year that followed, she walked on the treadmill, a little every day, slowly and steadily, still waiting for a new heart. The next year came around and it was Halloween again. No heart transplant yet, but exercise had worked its magic to unleash her design to thrive.

The next October she came in and joyfully reported that she was able to go trick-or-treating with her children throughout the whole neighborhood!

I still smile when I think of that day.

I share this as a reminder that every system in your body is designed to thrive. When one part is not working well, other parts will work harder to make up for it. This is just how your cells are hardwired. They want you to survive so you thrive!

How exercise strengthens your cardiovascular system

Cardiovascular exercise, or “cardio”, is any exercise where the body is moving continuously so the system is challenged a bit beyond normal everyday physical activity levels. Some examples are walking, swimming, dancing, and biking.

When we think of cardio, we might think of getting the heart rate and blood pressure up and strengthening the heart muscle. In actuality, what is important about cardio is how it strengthens all three parts of this system that work together to take in oxygen, send it where it needs to go, and put it to use to create energy.

  1. Taking in oxygen is up to the lungs. Healthy lungs do not limit cardio - although it seems like it when we are short of breath. Shortness of breath during exercise is actually triggered by the body trying to rid itself of carbon dioxide. An issue with the lungs such as asthma or emphysema can limit the body's ability to take in oxygen. However, even when the lungs are compromised, the other two other parts of this system can take over to improve stamina.

  2. The transport of oxygen is the job of the heart (the pump) and the blood vessels. When we perform cardiovascular exercise on a regular basis, the body does all it can to make this system efficient. The heart becomes a stronger pump, the blood becomes a bit thinner to allow for ease of blood flow. Also, new small vessels grow like roots in a tree to send blood to more areas of working muscles, including the heart muscle. All this makes oxygen more available for working muscles.

  3. The muscles’ ability to use oxygen is key. With consistent exercise, the muscles adapt by increasing the system that turns oxygen into energy. Specific enzymes as well as energy-producing parts of each cell (mitochondria) increase to make this happen. This area adapts within a few weeks of cardiovascular training. With a bit of consistency, you will notice everyday activities becoming easier.

The mom waiting for a heart transplant was able to increase her oxygen delivery and use systems to improve stamina, even when her heart could not get stronger.

The five big misconceptions about cardio

When shortness of breath, leg fatigue, or pain occurs with only a short distance of walking, it seems like getting these benefits of regular exercise is impossible.

Often, myths and misconceptions prevent many from gaining the life-enhancing benefits of regular cardiovascular exercise:

Myth #1: It has to be hard. For improving stamina, your breathing should feel moderate to comfortably challenging. If it is uncomfortable, your body is not using oxygen for energy as well and your brain learns this type of exercise is something to avoid!

Myth #2: I have to get my heart rate up. If this were true, we all could sit around and drink coffee to get a good workout. The heart rate is only one way to measure and it is not perfect. The heart rate ranges based on your age are just estimates - and the error in those equations could be about 10-15 beats inaccurate - higher or lower, so this is not a perfect tool by any means. Your breathing is a much more reliable gauge when it comes to health benefits.

Myth #3: I have to sweat. Sweat rate has to do with the environment, genetics, hydration, etc. Sweating does not mean you are burning more calories or getting a good workout - it is simply a way your body regulates temperature. Please don't make yourself sweat to burn more calories or fat.

Myth #4: I can't exercise, it is too painful. There are many types of cardiovascular exercise. If you have pain with walking, try seated aerobics, a stationary bike or seated elliptical machine. Often, with weight-bearing pain, starting with mobility and strength reduces inflammation and improves support around painful joints, making more types of cardiovascular exericse possible.

Myth #5: I don't have time. It takes only three 30-minute sessions of cardio a week to improve stamina. Can't do 30 minutes altogether? If you are just starting out you will notice an improvement in stamina with several shorter bouts of 3 minutes or more in duration. Take intentional bouts that add up to 30 minutes on most days of the week. The key is to do intentional movement, so you can listen to your body and adjust for pain and fatigue. Something is way better than nothing! An hour and a half a week for amazing health and well-being benefits - what a bargain!

More than cardio to strengthen your heart

Teh focus on cardiovascular exercise to prevent or treat heart disease is understandable. However, your body needs a balance of mobility, strength, and stamina to move well in daily life. Each one supports each other, they do not replace each other.

As I mentioned above, often starting with daily mindful stretching and light strength exercises improves how your body feels. Cardiovascular exericse is repetitive and often weight-bearing. That makes it difficult when your stamina system and joints are limited. Mindful stretching works as an anti-inflammatory, so it prepares your body for more movement. Practicing mindfulness while stretching is the complete cure for chronic stress. Since stress strains your cardiovascular system, this simple habit starts the healing from heart disease.

Strength exercises have been shown to improve function in people with heart disease. When they are functional strength exercises, they have a direct effect on ease of movement in daily life. That ease of movement means everyday life is less strain on your system that is healing from heart disease.

Bottom line: Consistency of Exercising Well is the key to healing heart disease

Your cardiovascular system is designed to thrive. When the three parts of the cardiovascular system are challenged in the right way consistently, they work their best. The best part is you have more stamina to enjoy life. By clearing the misinformation and gradually adding mobility, strength, and stamina exercises in a mindful, science-based way you can Be Well Now even when you have heart disease.

Giovannucci EL, Rezende LFM, Lee DH. Muscle-strengthening activities and risk of cardiovascular disease, type 2 diabetes, cancer and mortality: A review of prospective cohort studies. J Intern Med. 2021 Oct;290(4):789-805. doi: 10.1111/joim.13344. Epub 2021 Jul 2. PMID: 34120373.

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