Home Exercises for the Cardiac Rehabilitation programme. An information guide

Transcription

1 TO PROVIDE THE VERY BEST CARE FOR EACH PATIENT ON EVERY OCCASION Home Exercises for the Cardiac Rehabilitation programme An information guide

2 Cardiac Rehabilitation Patient Exercises To gain a beneficial level of exercise you should be carrying out a cardiovascular exercise, that is, one that increases your heart rate for at least 2.5 hours in total spread out throughout the week. i.e. 30 minutes 5 times a week. You should be able to carry out these exercises safely in your own home, however if you are in any doubt about how to carry out an exercise then do not attempt it without seeking professional advice. You should be aiming to exercise to a level where you are slightly warm, slightly sweaty and slightly out of breath. If you become unduly breathless i.e. you are unable to talk in complete sentences due to breathlessness or if you feel dizzy, sick or experience chest pain - SLOW DOWN then STOP and rest. DO NOT exercise if you are feeling unwell, unduly tired or you have just eaten a heavy meal in the past 1-2 hours. This exercise booklet includes 4 levels of exercise, a level is effective as long as you are feeling slightly warm & slightly short of breath. You do not have to progress through all four levels. Start on level 1 unless advised otherwise and complete all the exercises. It is important: To do the warm up exercises first To do the circuit at the level advised Then finish with the cool down exercises The warm up and cool down sections should NOT be missed. If you can complete a level in full without getting warm or feeling short of breath you can try increasing to the next level. If you have any problems or questions about the exercises or need any additional advice please contact your local Cardiac Rehabilitation team using the contact details below. Bury Cardiac Rehabilitation Team (Fairfield Hospital): North Manchester Cardiac Rehabilitation Team: Oldham Cardiac Rehabilitation Team:

3 Warm Up Exercises This section is very important to prepare your body for the next stage of exercises Keep your feet moving throughout the warm up Keeping feet moving at all times, shrug shoulders and roll 10x forwards 10x backwards Circling elbows, 10x forward 10x backwards, keeping feet moving throughout Heel raises 10x Alternate hamstring curls 10x each leg 5. Swing arms forwards and backwards, getting higher each time 10x 3

4 6. 7. Stretch your arms above your head as far as possible, hold for 10 seconds and repeat x2 Stretch arms out behind you with your palms facing forwards and thumbs pointing upwards. Hold for 10 seconds and repeat x Alternate side bends, 10 x each side Trunk twists-stand with hands on your hips and turn at your waist, x10 in each direction Alternate heel taps 30 seconds Alternate side steps 30 seconds 4

5 Walk on spot 30 seconds Alternate heel taps 30 seconds, increasing speed slightly Alternate side steps increasing speed slightly for 30 seconds 2 minute walk gradually increasing your pace You have completed the warm up the next section is per exercise. 5

6 Exercise 1 Tap Backs LEVEL 1 LEVEL 2 Using support if needed, step one leg out behind you, return to starting position and repeat with opposite leg. Do not over stretch. Step one leg out behind you, return to starting position and repeat with opposite leg. Do not over stretch. LEVEL 3 LEVEL 4 Step one leg out behind you raising both arms forward to chest height at the same time, return to starting position and repeat with opposite leg. Do not over stretch. Step one leg out behind you raising both arms forward to shoulder height at the same time, return to starting position and repeat with opposite leg. Do not over stretch. 6

7 Exercise 2 Forward Arm Reaches LEVEL 1 LEVEL 2 Keeping your feet moving at all times, Start with elbows bent at chest height, straighten one arm out in front of you, return to starting position and alternate arms steadily. Keeping your feet moving at all times, Start with elbows bent at chest height, straighten one arm up towards ceiling, return to starting position and alternate arms steadily. Keep feet moving at the same time. You may reach forward instead if your arms start to tire LEVEL 3 LEVEL 4 Keeping your feet moving at all times, Start with elbows bent at chest height, straighten one arm up towards ceiling, return to starting position and alternate arms steadily. Keep feet moving at the same time. Keeping your feet moving at all times, Start with elbows bent at chest height, using a weight (approx 1kg) straighten one arm up towards ceiling, return to starting position and alternate arms steadily. Keep feet moving at the same time. 7

8 Exercise 3 Step-Ups LEVEL 1 LEVEL 2 Step up onto a low step, step down, using support if needed, and repeat. Step up & down onto a step, repeat. LEVEL 3 LEVEL 4 Step up and down on a step curling elbows as you do the exercise. Step up and down on a step curling elbows with a light weight (approx 1kg) in your hands as you do the exercise. 8

9 Exercise 4 Marching On the Spot LEVEL 1 LEVEL 2 Arms held loosely at your side, march on the spot bringing knees up to a 45 angle Arms held loosely at your side, march on the spot bringing knees up to hip height LEVEL 3 LEVEL 4 March on the spot bringing knees up to hip height and swinging your arms March on the spot bringing knees up to hip height and tapping alternate hand onto opposite knee. 9

10 Exercise 5 Bicep Curls & Shadow Boxing LEVEL 1 LEVEL 2 Bicep curls Hands down at sides, palms facing forward. Using a light weight (approx. 0.5kg), bend elbows. Keep your feet moving throughout. Bicep curls Hands down at sides, palms facing forward. Using a weight (approx. 1kg), bend elbows. Keep your feet moving throughout. LEVEL 3 LEVEL 4 Shadow Boxing Punching forward from waist using your whole body, Keep your feet moving throughout. Shadow Boxing Briskly punching forward from waist using your whole body, Keep your feet moving throughout. 10

11 Exercise 6 Sit To Stand LEVEL 1 LEVEL 2 Sit to stand from a high seat, use your arms as needed. Sit to stand from a seat with your arms folded. LEVEL 3 LEVEL 4 Sit to stand from a (slightly lower seat, where possible) with your arms folded. Sit to stand from a seat with your arms outstretched at shoulder height 11

12 Exercise 7 Side Steps & Star Jumps LEVEL 1 LEVEL 2 Alternate side steps, using support if needed Half star steps, step one leg out to side adding a straight arm lift out to the side at the same time. LEVEL 3 LEVEL 4 Half stars jumps, step one leg out to side adding a straight arm lift at the same time, with bounce. Star jumps, alternate 10 full star jumps with 10 half stars. 12

13 Exercise 8 Walk & Jog LEVEL 1 LEVEL 2 Brisk walk round. Brisk walk round. LEVEL 3 LEVEL 4 Brisk walk swinging your arms. Jog around 13

14 Cool Down You have now completed the cardiovascular part of the exercise programme please now go on to the cool Down exercises, DO NOT miss out this stage of the exercises as it is extremely important that you cool down properly Walk round gradually decreasing your speed for Alternate toe/heel taps 30 seconds each leg Alternate side steps 30 seconds Heel raises x Trunk twists - stand with your arms out to side and turn at your waist X 10 each direction Alternate side bends 10x each way 14

15 7. Either using a block or the floor, place leg to be stretched straight out in front of you, with heel on the floor, knee straight and toes pointing up to the ceiling. To increase stretch bend your supporting knee and hold at the point of stretch for 10 seconds. Repeat x2 each leg. 9. Stand holding onto a support, bend one knee up behind you, hold onto your ankle or trouser leg. Pull your heel towards your buttocks until you feel a stretch in the front of your thigh. Hold for 10 seconds repeat x2 for each leg. 8. Stand, with one leg in front of the other, both feet facing forward. Bend your front knee, pushing the heel of your rear leg into the ground. Make sure you remain in an upright position, you should feel a stretch in your calf of the rear leg. Hold for 10 seconds repeat 2x each leg. 10. Stretch your arms up above your head as far as possible. Hold for 10 seconds x2 11. Stretch your arms out behind you with your palms facing forwards and thumbs pointing upwards. Hold for 10 seconds x 2 You have now completed the exercise program. You are advised to sit down and rest for 10 minutes to allow your heart rate to return to its resting state. 15

16 If English is not your first language and you need help, please contact the Ethnic Health Team on Jeżeli angielski nie jest twoim pierwszym językiem i potrzebujesz pomocy proszę skontaktować się z załogą Ethnic Health pod numerem telefonu For general enquiries please contact the Patient Advice and Liaison Service (PALS) on For enquiries regarding clinic appointments, clinical care and treatment please contact and the Switchboard Operator will put you through to the correct department / service Date of publication: September 2011 Date of review: June 2016 Date of next review: June 2019 Ref: PI_M_702 Wood pulp sourced from The Pennine Acute Hospitals NHS Trust sustainable forests