Getting active, and staying active, with Heart Failure
You don’t have to start a formal exercise program. Even going for a walk around the block can be helpful. If that’s too much for you, stand up and stretch, or do some seated exercises.
Everyone’s different
Be sure to speak with your doctor before beginning any physical activity plan to make sure it’s safe for your health.
How much activity is enough?
Ask your doctor to recommend the level of activity that works for you. If you haven’t been exercising, take it easy—and start slowly. Use a daily activity tracker to help monitor how you’re doing.
Set a goal
Health experts agree that you should aim for at least
21 minutes a day
-
If this sounds like a lot to you, break your activity into shorter chunks—maybe 10 minutes at a time.
-
The recommended goal is moderate-intensity activity like brisk walking. Ask your doctor what activity—and how much—is right for you.
Health experts agree that you should aim for at least
21 minutes a day
-
If this sounds like a lot to you, break your activity into shorter chunks—maybe 10 minutes at a time.
-
The recommended goal is moderate-intensity activity like brisk walking. Ask your doctor what activity—and how much—is right for you.
Keep track so you can stay on track
It’s useful to keep a record of your progress each day to see how well you’re managing your Heart Failure. We’ve created a Weekly Planner that makes it easy to track these important factors every day:
-
How are you feeling physically?
-
How is your mood?
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How active were you today?
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What is your weight today?
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Approximately how much salt did you consume today?
You can get as many Weekly Planner
pages as you need right here.
You can get as many Weekly
Planner pages as you need
right here.
Make it a habit
Here are some ways to help keep yourself on track:
Exercise at the same time
of day, every day
It’ll be easier to keep it up.
Match your activity to your health
and abilities
If standing or walking is not realistic, start with
exercises you can do sitting down.
Make a regular date
Meet with a friend or family member
if you don’t like to exercise alone.
Or join a group.
Have a backup for bad weather
For instance, walking around your local mall.
Do what you enjoy
For example, dancing is a fun and healthy activity. Take this time to learn something you’ve always wanted to master. Or go back to something you had given up.
Don’t get discouraged
If you stop for any reason, begin again
and work back to where you were.
