While millions of Americans are diagnosed with heart failure every year, studies show that Black people develop the disease at a much higher rate than other ethnicities. Worse yet, the American Heart Association estimates this rate will rise by as much as 30 percent in less than a decade. With this in mind, taking preventive measures against heart failure and taking care of yourself if you’ve already been diagnosed is a good idea.
10 Exercise Tips
This is a general guide for exercising safely when you’re dealing with heart failure. However, your doctor will provide a more personalized plan for you.
Start slowly - regardless of the stage of your heart failure, it’s essential not to over-exert yourself. Your breathing should be slightly increased but you should be able to converse.
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Always warm up - you should never skip warming up and cooling down. Both of these steps help with your breathing and heart regulation.
Rest - your exercise routine should never be written in stone. You should rest whenever you need to but don’t lie down immediately after exercise as this affects your tolerance.
Find something you enjoy - experts recommend choosing an activity you enjoy as this ensures you’ll stick to it.
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Lift weights responsibly - while weight lifting can be beneficial, you should never do it before talking to your doctor. You also shouldn’t lift weights.
Set light goals - it’s better to do small bursts of exercise more often than trying to do long bouts.
Make small changes - as you exercise, your tolerance should increase so it’s generally safe to exercise a little longer. However, doctors recommend adjusting your workout time by one to two minutes.
Monitor yourself while swimming - swimming is a great exercise but you can also work out more rigorously than you planned. It’s best to pay attention to your body and stop when needed.
Don’t use your body as a weight - it might be tempting to choose an exercise routine like Pilates that uses your whole body as a weight but that can do more harm than good.
Don’t hold your breath - breathing as normally as possible is a key part of exercising with heart failure. If you’re holding your breath then you need to stop exercising.
Why Exercise Helps
Though it can be scary to be physically active with heart failure, there are numerous benefits. Studies show that exercise can reduce your risk of having additional heart problems in the future and strengthen your heart. It can also improve balance, flexibility, muscle tone, and strength - which are all helpful for carrying out your daily activities. By remaining active, you can see improved circulation that positively affects how well your body utilizes oxygen as well as higher energy levels.
Why Black Men Should Be Active
Not only are Black men more likely to develop heart failure than other ethnicities, but their risk of having the condition before the age of 50 is 20 times higher. They also have a higher frequency of hospitalization and are twice as likely to die. Black Americans with heart failure who are between the ages of 55 and 64 are generally three times as likely as other ethnicities to have fluid buildup that causes breathing problems. Finally, recent studies show that the medication that is used to manage heart failure takes longer to be effective in Black people.
All these numbers strongly suggest that Black men need to look into supplemental care that will help them stay active. Doing so can ensure that their heart gets stronger while waiting for the medication to work. Exercise will also reduce their risk of having other heart problems, which Black men are already at a high risk for.
Best Exercises To Try
Before you start an exercise program on your own, it’s best to talk to your doctor so they can establish what’s manageable for you. It’s usually recommended that people with heart failure start with cardiac rehabilitation - a thorough program that focuses on your overall health while incorporating simple exercises. Most people leave rehab with a guide for a personalized exercise program.
Once you’ve finished rehab, you may be able to manage short walks, biking, dancing, and swimming - especially if you were active before you’re diagnosis. Doctors also suggest trying your hand at lifting light weights to build your strength and activities like yoga that are known to increase your flexibility.
Most importantly, you should note that no activity is fool-proof. Any of them can aggravate your condition if not handled properly. If you start feeling winded or you’re having heart palpitations, you should stop what you’re doing immediately.
When it comes to heart failure, the odds are stacked against Black men. That’s why you should make the effort to remain active after a diagnosis. A regular exercise routine can strengthen your heart and make your medical regimen more effective. You should always consult your doctor before starting any form of exercise, though, as you may not be able to manage everything.
