Exercise

British Heart Foundation: has some great links for exercise ideas such as 10 minute work outs, links for different free apps and even tips on how to stay active in the garden.

Click Here for 10-minute-workout

Click here for 7 free apps

Click here for gardening advice

Fitness Blender: Search fitness blender and access free workouts, it lets you choose the duration, type, intensity of the workout and also lets you choose to do it with equipment or not. Suitable for teenagers and adults Click Here

Most adult congenital patients have no exercise restrictions, but if you are unsure about levels & types of activity please contact your Cardiologist, Specialist Nurse or Physiotherapist based at the hospital.

It is important for everyone to exercise regularly. Heart Research have really good resources for adults with congenital heart problems. Have a look at their website for more information.

https://chd.heartresearch.org.uk/about-toolkit

Specialist Cardiac Physiotherapist

The role of the specialist physiotherapist is to provide help and advice on all physical activity issues for adults with congenital heart conditions. Exercise and activity is important for everyone even with a congenital cardiac condition, but it is important to work at the right level for your condition. The physiotherapist is able to offer the support you require to continue with activities. All advice needs to be individual to you and your heart and the physiotherapist could help you with

Identifying if a sport / activity is suitable for you and your heart
Advising on where to start and how to increase activity
Discussing if you need to limit particular activities
To help you achieve the appropriate level of fitness
Help you back to activity after heart surgery
If you want to know more about your heart condition and the effects of exercise

Please contact Specialist Cardiac Physiotherapist Sarah Hibbert 0113 392 0609 or email sarah.hibbert3@nhs.net

Here are some videos recommended by our specialist physiotherapist.

Benefits of Regular Activity

Physical
Increase exercise tolerance
Improves muscle strength and tone
Improves function of heart , lungs and circulation
Helps to facilitate weight loss by increasing metabolic rate
Improves flexibility
Helps to reduce muscular aches and pains and pains
Reduces the risk of osteoporosis
Reduces risk of developing coronary artery disease
Helps reduce Blood Pressure
Reduces Cholesterol
Reduces the risk of stroke and developing type 2 Diabetes

Psychological

Improves feeling of psychological wellbeing ( Releases endorphins)
Reduces stress and anxiety
Helps promote sleep / relaxation
Boosts self-confidence and self-image

Important Points to remember

Warm up
Spend 15 minutes gradually warming up and increasing your breathing and heart rate.
Main Exercise
This should be done at a hard enough rate to make you feel a “puffed”/ out of breath and feel warm and sweaty.
You should still be able to talk in full sentences all the time you are working at this level.
If you cannot talk then you are working too hard and need to slow down
If you have enough breath to sing then you are not working hard enough.

Cool Down
Gradually slow your pace down and allow your breathing and heart rate to come back to normal.
Listen to your body and always stay within YOUR capabilities
Make sure you know what is advised for you to do / not do for YOUR heart condition
You should aim to do at least 30 minutes exercise most days ie. 5 times a week
Don’t become dehydrated – especially if you have a cyanotic heart problem
ALWAYS stop if you feel unwell / pain / dizzy

Things to avoid

Lifting Heavy Weights
Exercising straight after a meal
Exercising if you are unwell