Best Type of Exercise After a Heart Attack

The road to resuming physical activity can be a scary step after a cardiac event. In fact, some people may assume it’s safer not to actively stress the heart after such a traumatic event. In this blog, we speak with Jon Blaschke, M.D., a cardiologist at the INTEGRIS Health Heart Hospital to explore the best types of exercises that support heart health, reduce the risk of complications and empower you to reclaim your life back.

“Recovering from a heart attack is a journey that requires patience, determination and a strategic approach to rebuilding health and strength,” Blaschke says. “Exercise plays a pivotal role in this recovery process, not only enhancing heart health but also boosting overall well-being.”

The importance of activity after a heart attack

What to know: Physical activity post-heart attack is vital for recovery and maintaining heart health. It strengthens the heart and improves circulation, significantly reducing the risk of future cardiac events. A study published in the Journal of the American Heart Association found people with increased activity following a heart attack had a 59 percent lower risk of dying over the next four years compared to people who were inactive. 

Cardiovascular health improves by enhancing circulation, boosting heart function and supports overall heart health.

• Increased blood flow and oxygen delivery to tissues helps repair and nourish the heart and other organs.
• It also enhances the function of blood vessel linings, improving their ability to widen and increase blood flow.
• Exercise promotes the growth of new blood vessels, boosting blood supply to the heart and supporting its health.

A quicker recovery occurs the more active you stay after a cardiac event due to both physical and mental benefits.

• Physically, it improves cardiovascular function and increases strength and endurance.
• Exercise also enhances sleep quality and boosts energy levels, making daily activities easier and more enjoyable.
• Psychologically, regular activity reduces stress and anxiety, promoting a sense of calm and well-being.

The risk of future heart issues is lowered whenever adding exercise into your routine.

• Improved heart efficiency makes it easier for the heart to pump blood and reduces artery stiffness, which helps lower the risk of future heart problems.
• Regular physical activity aids in weight management, blood pressure reduction and lower cholesterol levels, all of which are factors in reducing the risk of heart disease. 

How soon after a heart attack can you exercise?

The bottom line: Everyone recovers at their own pace. In general, how soon you can exercise depends on the extent of the heart attack and your level of activity prior to the heart attack. It can take months to build back up to moderate or more strenuous activity.

In the immediate aftermath of a heart attack, get your body moving initially, even if it’s brief walks. 

• Take it easy with walks, which is the most forgiving on the body.
• Walk on flat ground for a few weeks at first, then incorporate an increase in elevation.

Ramp up your exercise to longer walks to build stamina and endurance.

• By week 1, walk five minutes at a time.
• By week 2, increase to 10 minutes at a time.
• By week 3, increase to 15 minutes at a time.
• By week 4, increase to 20 minutes at a time.
• By week 5, increase to 25 minutes at a time.
• By week 6, increase to 30 minutes at a time.

After six weeks, ask your doctor about ramping up activity to include swimming or biking.

Exercises to try after a heart attack

Important facts: Incorporating low-impact exercises like walking, cycling and swimming are gentle on both the heart and joints. Be sure to start slowly and gradually increase the intensity of these activities under medical supervision to ensure safety. Don’t change your exercise plan before talking with your provider.

Walking is an ideal starting point, as you can easily adjust pace and duration.

• This low-impact exercise can be performed by all ages, while also helping to improve heart function and circulation.
• Begin with short, manageable walks and gradually increase the duration and intensity.

Cycling builds both cardiovascular stamina and lower body strength.

• The continuous pedaling motion elevates heart rate and improves the efficiency of the heart and lungs.
• A bike ride can easily be adjusted for different intensities, ranging from leisurely rides to intense cycling sessions.
• Begin with short, easy rides and gradually increase the duration and intensity.

Swimming is another low-impact exercise that offers heart benefits while boosting muscle strength and flexibility.

• The calming nature of water can also reduce stress and elevate mental well-being.
• Begin with gentle swimming sessions and gradually increase the intensity. 

Elliptical workouts are a strong alternative for people who may not enjoy swimming or biking.

• The continuous, rhythmic motion of the elliptical helps elevate your heart rate, which promotes better oxygen circulation throughout the body.
• It also engages both the upper and lower body muscles, providing a full-body workout that boosts endurance.
• Begin with short, moderate sessions and gradually increase the duration and intensity.

Strength training, via light weights and simple exercises, is one of the best ways to get the heart pumping.

• Incorporating strengthening workouts into your cardio routine helps build strength, endurance and boost your metabolism.
• Talk to your doctor first before lifting weights or performing body weight exercises.

Yoga is a gentle form of exercising that also enhances flexibility, balance and muscle strength.

• For people struggling with the mental side of recovering from a heart attack, yoga can help reduce stress, anxiety and depression.

The role of cardiac rehab

At a glance: Cardiac rehabilitation programs help patients safely increase their activity levels after a heart attack. These programs offer a structured environment where patients can engage in specific exercise routines under the supervision of healthcare professionals. Components of the program include education on heart health, lifestyle modifications and stress management techniques.

A standard cardiac rehab program typically involves three sessions a week for a total of 36 sessions performed over three months.

• Rehab involves three phases, starting with inpatient rehab, outpatient rehab and a maintenance phase.

Phase 1 inpatient rehabilitation begins after the heart attack.

• This phase begins in the hospital and focuses on light, supervised activities to regain strength and confidence.
• Light walking around the hospital and gentle range of motion exercises help maintain activity.

Phase 2 outpatient rehabilitation begins after you’re discharged from the hospital.

• Exercise and education sessions occur in a hospital or clinic setting, focusing on improving cardiovascular fitness, monitoring heart health and education on lifestyle modifications.
• This phase can include a mix of aerobic exercises (walking on a treadmill, stationary bike or elliptical machine), flexibility and stretching, balance exercises and light resistance exercises.

Phase 3 maintenance involves maintaining lifestyle chances and exercise routines at home.

• This phase includes regular check-ups and continued exercise to sustain heart-healthy habits and prevent future cardiac events.
• If needed, your healthcare team can adjust the rehab plan.

Key takeaways: When meeting with cardiac rehab staff, they will perform an initial, low level exercise evaluation. An exercise plan is then designed for you. General conditioning and strengthening exercises are added, as appropriate.

For more information on recovering from a heart attack, visit our INTEGRIS Health Cardiac Rehabilitation page.

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