Exercises for Heart Patients in India The Ultimate Guide To A Fitter Lifestyle

Importance of exercising and physical activity and the role it plays in maintaining the cardiovascular system

The phrase, movement is medicine is growing in popularity as the scientific community and fitness enthusiasts continue to observe the number of different ways exercises can improve our health and life. Exercising has many different benefits for different functions of the body.

According to WHO, people with insufficient physical activity are at an increased risk of death at an early age compared to people who exercise regularly. The risk is increased by as much as 30%.

WHO also estimates that up to 5 million deaths a year can be avoided if exercise becomes a part of everyone’s everyday routines.

So is exercise good for heart patients?

Getting a decent amount of exercise for heart health can improve your condition dramatically. Even among heart patients who have undergone bypass surgery and angioplasty, exercise is still an important countermeasure. However, it needs to be performed under expert supervision only after the advice of your doctor.

Exercise is good for everyone but make sure you start slow and gradually build up. It is important to give your heart time to acclimatize to the body’s demands, especially after a coronary incident.

Cardiac rehabilitation is a session of medically supervised exercises for heart patients that are recommended 2 – 3 times a week for around 3 months when recovering from a heart attack or surgery.

How does an exercise routine differ for a heart patient? Why do they need to be careful in choosing exercises?

When it comes to exercise, the difference between someone with a healthy heart and a heart patient is how much they can push themselves. A healthy person can progress rather quickly with their exercise routines whereas someone with a heart problem should take it slow and build themselves up over a longer period of time. This is simply due to the ability of the heart to handle the pressure.

Sudden increases in blood pressure and reaching maximum heart rate can be too much to handle for an already burdened cardiovascular system. Exercises like weightlifting, HIIT and CrossFit are intense kinds of exercises and should be avoided. If needed should be attempted only after consulting a doctor.

Steady cardio and aerobic exercises for heart patients

If you’re just starting out or if you’ve had an issue with your heart, the best exercises for heart health are probably routine activities like walking or doing work in the house or in the yard. When you start, the important thing is to choose something that is simple, easy and does not require any extra preparation.

Remember not to push yourself too hard. Exercises take time to build into a habit and overstraining yourself is a surefire way to halt your progress.

Walking

One of the most popular kinds of exercise for cardiovascular endurance is walking. You can set a timer for 30 minutes and walk around your neighbourhood. Start with casual strolling and work your way up to a brisk, continuous walk as you gain strength. It is a good idea to monitor your walking heart rate with a smartwatch to understand how your body is responding.

After a few days of brisk walking, if you are feeling up to it, try jogging for 20 – 30 seconds if your doctor allows. You will be able to gradually increase the amount of time you can jog but to be on the safer side, increase it slowly by 10 – 15 seconds a week. You can evaluate your improvement by looking at your walking heart rate and comparing it to when you started.

Cycling

This is another exercise for heart patients that is rapidly gaining popularity in India. If walking or jogging is too mundane for you, cycling can provide that extra excitement while giving you a similar kind of workout.

An advantage cycling has over walking and jogging is the ability to increase and decrease the intensity of your workout at your convenience. This allows you to get rest between intervals of increased intensity.

However, it is important to be extra careful while you are on a cycle since you may not have a dedicated cycling lane or space. If possible, try to find someone to join you when you cycle so that you have support if you need it. In cases where you are unable to cycle outdoors, stationary cycling can also be another option you can consider.

Swimming

Arguably the best kind of exercise for cardiovascular endurance, swimming gives you everything your body needs. Swimming works your heart and lungs for a stronger cardiovascular system. It also works your entire body, giving you greater overall stamina and strength.

The water is relaxing and fun to be in even when you aren’t swimming, which is why it is one of the most popular exercises. Unlike walking, jogging and cycling, swimming doesn’t place much strain on the joints, so it is better for people who struggle to do normal exercises. Even walking in the water counts as exercise and swimming as whole burns roughly as many calories as running.

Can heart patients engage in sports?

For heart patients, the sports they can try depend on their fitness level. For someone who does not exercise much, overexertion can be dangerous. However, for someone who regularly exercises, periods of increased intensity are easier to deal with.

Here are some sports to consider.

Football, basketball and hockey are highly competitive sports where you are likely to instinctively overexert yourself to support your team. Until you have reached a level of fitness and heart health that supports your body in these games, you should work on simpler exercises.

Yoga and flexibility exercises for heart patients to improve blood flow

Not all exercises are about getting from one place to another. Yoga is something you can do in a single spot, by yourself with just a yoga mat or bedsheet. Like other forms of exercise, yoga also works on your cardiovascular system while improving your muscle strength, bone strength and flexibility. There are several yoga exercises that help you boost your blood circulation such as:

We will touch more upon yoga asanas for heart patients in section 4 of this article.

Meditation and breathing exercises to improve mental health and reduce stress

One of the best ways to cope with stress and anxiety is to meditate and focus on your breathing. Guided breathing and meditation induce a state of relaxation that is capable of calming your nerves and reducing blood pressure.

Cytokines are inflammatory chemicals released in your body when you are stressed. Meditation and breathing exercises have been observed to reduce this inflammation caused by stress.

Can heart patients do strength training and weight lifting? How much is too much?

High-intensity training regimens of strength training and weight lifting require a lot of energy and this means your heart has to constantly fuel up the muscles with oxygen. In some cases, intensive strength or weight training can lead to chest pain and other cardiovascular complications.

If performed in low to moderate amounts, both weight lifting and strength training carry the positives of exercises when it comes to better cardiovascular performance, weight loss, insulin sensitivity, muscle quality and bone strength.

For heart patients, it is recommended to consult the doctor first and use lighter weights and to avoid pushing too hard to improve strength even if allowed. Typically, the limit on the weights should be about half of what a healthy person with a normal cardiovascular system would do. It is also good to keep an eye on your heart rate during exercise.

If you’re worried about your heart when you are resistance training, here are some useful tips you can follow:

Here are some exercises you can include in your workouts if allowed by your doctor.

Try to have 2 – 3 sessions a week and make sure to switch out muscle groups often. For example,

Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs
Day 4: Shoulders & Abs
Day 5: Cardio

You can do light abdominal workouts anytime but do not strain yourself. A 15 – 20 second plank to end every workout should be a good starting place.

If you want to try an exercise that’s not on the above list, that’s okay but make sure you start at a lower difficulty level with reduced weights and repetitions until you are fully comfortable with the exercise. Check your heart rate after exercise so you can monitor your progress.

Excessive cardio and why it's bad for the heart?

Advantages of push-ups and sit-ups?

Push-ups and sit-ups are exercises that you can do without any equipment and together they give you a fairly complete workout. They build muscle and raise your heart rate during exercise. The increase in muscle gives you a higher resting metabolic rate, which means that your body consumes more energy when it is at rest.

Push-ups and sit-ups are heart strengthening exercises that give you a stronger cardiovascular system and more balanced cholesterol levels. Your blood circulation improves, which can have a positive impact on your blood pressure, which is a vital measure of heart health. Studies have shown that if you can do 11 pushups continuously, your risk of heart disease goes down by a whopping 68%.

If it seems difficult at first, maybe start with half push-ups and half sit-ups to make it easier. Don’t overwork yourself. If all you can do is 2 sets of 5 each, that’s okay. The key is to let your body understand the demands you are putting on it so that you can improve over a period of time.

How to choose the right exercise for you depending on your condition?

Exercise for cardiovascular endurance is a key part of the recovery process. However, different situations call for different responses in terms of the type and intensity of the exercise.

It is important to assess your capacity for exercise under the supervision of a cardiologist. In some cases, your doctor may advise you not to exert or exercise at all. One must exercise only after discussing about the right exercise suitable for your body from a doctor. This way, you can exercise safely without risking damage to your cardiovascular system.

Here are some general guidelines for choosing exercises:

Yoga and Heart Health - how it helps?

The combination of exercise, meditation and controlled breathing addresses all the physical training aspects related to heart health. Studies have found that yoga can reduce the secretion of cortisol, a hormone that the body produces when we are stressed. High levels of cortisol are an indication of cardiovascular issues.

Some studies have also linked yoga with a decrease in inflammation. Inflammation promotes plaque buildup in the arteries, also known as atherosclerosis. Atherosclerosis causes an increase in blood pressure and a risk of clots making their way to the heart. According to a study of 113 participants, yoga and diet helped reduce bad cholesterol (also known as LDL cholesterol) by 26%.

Yoga can also help improve one’s quality of sleep, which is important to maintain well being and heart health. Studies have also shown that yoga improves your breathing and lung capacity, which makes it easier for your heart to oxygenate the blood in the body.

Surya Namaskar for the heart

Known as a sun salutation in the west, the Surya Namaskar is one of the most popular exercises. It follows a cycle of 12 steps with a breathing rhythm. Together, all the steps and poses work on multiple muscle groups at the same time.

Here are some of the benefits of the Surya Namaskar

When should you do it?

This exercise was made to be performed in the morning on an empty stomach as the sun comes up. The reason behind this is that your metabolism works better in a fasted state, offering benefits when it comes to weight loss and better energy levels.

However, like any exercise, the best time to do a Surya Namaskar is the time that suits your schedule. Doing it consistently over a long period of time is what gives you the benefits of the exercise. Just make sure you haven’t eaten a meal at least 3 – 4 hours prior to doing Surya Namaskar.

There are several other yoga asanas that can boost heart health. Here are some you can try out.

Sukhasana (Easy Pose)

The easy pose is, as the name suggests, easy to do. Here’s a step by step guide on how to do a proper sukhasana.

1. Be seated on the floor with your legs stretched out in front of you.
2. Put your palms on the floor next to your hips with fingers pointing forwards.
3. Now cross your legs at your ankles, keeping your right leg under your left leg.
4. Using your palms, lift yourself up a bit and push both your feet until your left foot is under your right knee and your right foot is under your left knee.
5. Place your open palms on your thighs or with a mudra of your choice.
6. Stretch your back with your head rising upwards and take your shoulders further away from your ears.
7. Hold for up to one minute and release.
8. Repeat with your left leg under your right leg.

When doing this pose, it is important you are breathing deeply with controlled breaths.

Benefits of this asana that can help the heart

Uttanasana (Standing forward bend)

While it looks simple, the Uttanasana is a stretching pose that can be quite intense when you get it right. When you do this exercise, your calves and hamstrings will be at full stretch. Take your time to get used to it.

1. Stand straight and raise your hands above your head.
2. Now, fold your body forwards such that your outstretched hands are in line with your toes while keeping your knees slightly bent to prevent them from locking in. If done correctly, your head will be facing your knees.
3. Now try to shift your weight forwards while still maintaining balance, you will feel a stretch in your calves and hamstrings.
4. The goal should be to let your palms touch the ground or let your head touch your knees. For a more advanced exercise, try to touch the floor behind your feet.
5. After about 20 – 30 seconds, breathe deeply, put your hands on your hips and come up with a straight back until you are standing straight. Once you are used to it, you can hold the pose for up to 1 minute.

Benefits of this asana for heart

Tadasana (Mountain Pose)

Stand tall like a mountain in Tadasana. This is a foundational pose for many different yoga asanas and is easy to do.

1. Stand straight with your big toes touching each other and your feet are parallel to each other. Spread the weight evenly around your entire foot.
2. Keep your knees slightly bent and activate your thighs.
3. While maintaining the natural curvature of your spine, activate the muscles in your core.
4. Now, stretch your spine and fill up your chest. Move your shoulders such that your shoulder blades touch.
5. Relax your arms with palms facing forwards or joined together.
6. Activate your fingers and feel them stretch.
7. Maintain constant slow, deep breathing.
8. Hold for up to 1 minute.

Benefits of this asana for heart

Padangusthasana (big toe pose)

1. While standing, raise your right knee towards your belly. Hold the inside of your foot with your right hand.
2. Begin stretching your leg out while holding it with your hand to keep it in the air. Balance may be tricky, be careful while extending your leg. If you are more comfortable using a strap, that’s a good way to do it.
3. Inhale and straighten the knee fully. Once it is at full stretch and slowly swing it to your side. Maintain your breathing and balance while doing this. It is alright if you struggle at first.
4. Hold this pose for 30 seconds. If you’re not able to, that’s fine, hold as long as you feel comfortable and keep working on it.
5. Repeat with your left leg.

Don’t overdo it, since you can get injured from this exercise when you push yourself too hard. You can try doing it while lying down first, in order to train your muscles a bit first.

Benefits of this asana for heart

Janu Sirsasana (Head to knee forward bend)

1. Sit down with your legs stretched out and your weight evenly distributed. 
2. Bend your right knee and rest the sole of your right foot against the inside of your left thigh.
3. Stretch your arms out and hold on to the bottom of your foot. If you are not flexible enough, start with your knee or ankle instead.
4. Lean forward such that your back is straight and your knee remains unbent. You will feel a stretch behind your kneecaps and on your back.
5. When you exhale, deepen the stretch and hold for a second or two before you inhale again.
6. Repeat for 5 – 10 breaths and come back to a relaxed legs outstretched pose. After that, do it again with switched legs.

Focus on keeping your chest above your thigh and not on your head touching your knee. Keep the spine straight for as long as possible before you allow it to bend.

Benefits of this asana for heart

Setu bandha sarvangasana (Bridge Pose)

1. Lie down flat on your back and fold your knees such that your heels are tucked in towards your butt.
2. Distribute weight evenly on the feet and shoulders and raise your hips up with the pelvis leading the way.
3. To support yourself, keep your hands by your side, palms downwards and apply pressure to improve the stability of the pose.
4. Attempt to hold this pose for 30 seconds. If you are unable to do that much, it is okay. Start with whatever time you are comfortable with and practice until you are able to hold for 30 seconds.
5. Remember to breathe in and out continuously to keep your stamina up.

Benefits of this asana for heart

What are pranayama and breathing? Its positive effects/benefits for heart

One aspect of our health that is largely underemphasized is our breathing. Breathing well can have healing and therapeutic properties. Pranayama, which stems from the Sanskrit words “Prana” which means life energy and “Yama” which means control. The practice of pranayama is an effort to control some body functions using breathing.

Here are some of the benefits of pranayama for your heart:

What are some pranayamas that heart patients can safely do?

What are some pranayamas that heart patients should avoid and why?

Mudras that improve heart health

A mudra is a hand position that is often used with yoga asanas and pranayama breathing.

Surya mudra

How to perform

1. Sit down comfortably in either the lotus position (or padmasana, sitting with which each foot is placed on the opposite thigh) or half-lotus position (sitting with either one of the feet on the opposite thigh). You can also sit on a chair if that is more comfortable for you.
2. Put your hands on your knees or thighs and let your palms face upwards.
3. Try to relax with closed eyes and some deep breaths.
4. Now fold your ring fingers and press the tip against the base of your thumbs. Keep the other three fingers extended.
5. During your meditation or pranayama, press the tip of your ring finger against the base of your thumb. You can apply as much pressure as you want but make sure you are comfortable and your hand doesn’t cramp.

When to perform

• Like most yoga and pranayama exercises, it is best to do this in the morning on an empty stomach.
• If you want to meditate with the Surya mudra, make sure you give at least one hour gap from your last meal.
• You can use this mudra 3 – 4 times a day in 10 – 15 minute stretches.

Benefits

• This mudra is associated with balancing the heat in the body. You should be able to feel improved digestion and appetite because of the metabolic boost it provides.
• Meditation with this mudra helps to relax the mind and body, relieving stress and improving blood circulation.

Apan Vayu Mudra

How to perform

1. Keep your hands on your thighs or knees with palms facing upwards. Relax with deep breathing and closed eyes.
2. Fold your index finger and press the tip against the base of your thumb.
3. Next, wrap your middle and ring finger around your index finger and connect the tips to the tip of your thumb.
4. Extend your little finger outwards to complete the mudra.
5. Do this with both your hands and hold for around 30 minutes a day for best results. You can do this in 2 – 3 sessions at your convenience.

When to perform

• Don’t perform this mudra after a heavy meal, make sure you wait for an hour or two after eating.
• The best time to perform this mudra is in the morning on an empty stomach.
• According to yoga masters, if you have chest pain or high blood pressure, the Apan Vayu mudra can help you bring it under control.

Benefits

• This mudra is believed to relieve chest pain and soothe the cardiovascular system.
• It is considered to be an effective practice for heart patients, especially after recovering from surgery or a heart attack.

Rudra Mudra

How to perform

1. Sit down comfortably in a lotus or half-lotus position. You can be seated on a chair if that is easier for you. The key is to be relaxed.
2. Place your forearms on your lap with your palms facing upwards.
3. Fold your index finger, ring finger and thumb such that they all touch at the tips. Extend your middle finger and little finger fully.
4. This mudra can take some time to get used to and you may find your hand cramping if you do it for a long time. Take time to adjust to it and don’t push yourself too hard.
5. On days when you decide to use the Rudra mudra, try to get up to 30 minutes of meditation over 2 – 3 sessions.

When to perform

• The mudra is used by yoga masters to enhance their willpower and pursue their goals effectively. Try it out when you are struggling to put effort into something you want to achieve with regards to diet or exercise.

Benefits

• This mudra gives you an improved state of mind and greater clarity in your thoughts. 
• It energizes the body and improves blood circulation and your respiratory system if done correctly.
• Yoga masters claim it can also help improve your eyesight.

Prana Mudra

How to perform

1. Sit down comfortably on a chair or on the floor with your hands on your thighs and palms facing upward.
2. Join the tips of your ring finger and little finger with the tip of your thumb. Let the other two fingers be relaxed away from each other.
3. While holding this mudra, maintain your relaxation with controlled deep breaths. Maintain a count or chant in your mind to give yourself a steady rhythm.
4. Practice the Prana mudra for around 20 – 30 minutes in 2 – 3 sessions based on your schedule.

When to perform

• Ideally, pick a time when you won’t be disturbed, like early in the morning or at night before you go to sleep. It is important to maintain a relaxed state of mind.
• You can do it any time of the day as long as you do it one or two hours after eating.

Benefits

• In Yoga, the Prana mudra is used to improve healing and vitality. It is also associated with stronger joints, better digestion and healthier skin.
• For the heart, the Prana mudra is said to reduce risk by controlling blood pressure, stress and anxiety. It also promotes better blood circulation in the body.

Ganesh mudra

How to perform

1. Relax and sit down comfortably on a chair or on the floor in a lotus/half-lotus position.
2. Hands-on your thighs with palms facing upwards. Once you are relaxed and have steadied your breathing, bring your palms together to make a prayer gesture.
3. Now turn your hands such that your right-hand fingers are pointing to your left elbow and your left-hand fingers are pointing towards your right elbow.
4. Now bend your fingers and slide your hands across each other until your fingers meet and you can lock them. Pull-on the grip but don’t let it break.
5. Once you are done, reverse the lock by changing which hand is in front of you.
6. Aim to hold for 15 – 20 minutes on the day you decide to do it. You can break it into 2 – 3 sessions if you are more comfortable that way.

When to perform

• You can practice Ganesh mudra any time of the day, as long as it is one hour after your last meal.
• This mudra is best used when you are dealing with stress or difficulties. You can use it to steady your heart rate after exercise.

Benefits

• Reduces stress and anxiety, promote a more positive state of mind.
• The Ganesh mudra strengthens the arms, chest and shoulders thanks to the pulling and gripping that you will be doing.
• It is one of the heart-strengthening exercises recommended by yoga masters since it reduces blood pressure and improves the functioning of the lungs.

Is exercise beneficial for heart patients?

Exercise has a number of benefits for heart patients but it is important to discuss with your doctor about the right exercise. If done correctly, It may help in reducing your blood pressure, helps you lose weight and combat stress, all of which are risk factors for heart disease. WHO recommends that all adults get at least 150 minutes of exercise every week to combat lifestyle-related health problems like diabetes and cardiovascular disease.

What kind of exercise should a heart patient avoid?

Heart patients should avoid sudden increases in their heart rate during exercise. Chest pain or angina is a common problem faced by heart patients who take up intense exercise before they are ready for it. The key to a healthy exercise regimen is to slowly and gradually increase the intensity of exercise while monitoring your body’s response to it.

What are the kinds of yoga which heart patients can follow?

Barring certain types of pranayama like Anulom Vilom, Anugeet and certain asanas like Sarvangasana, most yoga practices are good exercises. Like any kind of exercise, it takes a certain amount of practice and skill to do yoga asanas perfectly. Start with the easier ones and gradually work your way up. Take care to avoid asanas where your body is inverted as they can force your heart to work harder. Don’t forget to seek your cardiologists’ advice before starting any physical activity.

How much exercise is good for heart health?

150 minutes of exercise is the recommended amount of exercise as prescribed by WHO. Overexercising (more than 300 minutes a week) is linked with many problems and an increased risk of heart disease. On the other hand, an inactive lifestyle is estimated to be a significant cause for a majority of the world’s increasing cases of cardiovascular disease.

How soon can I start exercising after open-heart surgery?

Minimally invasive surgery may have faster recovery times but most heart surgeries require the patient to rest for anywhere between 12 – 15 weeks before taking up any kind of exercise other than casual walking. Wait until the doctor gives you the green light before you start exercising.

Can I exercise as a heart patient who is pregnant?

Exercise is crucial for pregnant mothers with cardiovascular disorders since a healthy mother is more likely to safely deliver a healthy baby. Consult a gynaecologist or a fitness expert who is experienced with exercise during pregnancy to help you build a routine. Exercise also helps combat gestational diabetes in pregnant women.

Is swimming good for the heart?

Swimming is perhaps the best exercise for heart health. It covers everything needed by heart patients. It strengthens the muscles and cardiovascular system without straining the joints. Swimming is a fun activity that burns as many calories as running. The only drawback of swimming is that you need access to a swimming pool.

What sports can I safely play as a heart patient?

Avoid playing intense team sports like football, basketball and hockey which require you to push yourself even when you are tired. Sports like badminton, tennis and table tennis are good options where you can take breaks easily without worrying about disappointing your teammates.

How much weight can I lift being a heart patient?

Exercises for heart patients should always be done with really light weights before building up to more intense exercise.

For arm workouts like bicep curl and tricep extensions, restrict yourself to a maximum of 5 kg for one hand and 10 kg combined for two hands.

For workouts like lat pull-downs and leg presses that use a larger group of muscles, you can go up to 20 kg but only if you have trained sufficiently to be comfortable with lighter weights first. This depends from person to person and should be discussed with your doctor and trainer first.