The Ottawa Heart Institute: recommendations for exercising safely at home.

It is now three months from the date of my heart attack. And today I received a personalised handout from my personal physiotherapist of the Ottawa heart Institute. I have been attending the Heart Institute's rehabilitation program twice weekly, and today was the beginning of my third week. Initially I had to warm up with ten minutes of slow walking, walk briskly for 30 minutes and then cool down for ten. Last week, I asked to have official permission to jog, and was allowed to do so, for five supervised minutes, with heart rates taken before I started and during the jog via my heart rate monitor. I kept my heart rate below 120 beats per minute as advised. My blood pressure readings were fine.

Today, the results of the stress test I had taken two weeks ago were in the hands of the physio therapist. "John, you have a very good exercise capacity. However changes during the test show lack of oxygen to the heart muscle at heart rate 146. You need to keep exercise intensity below this level for safety."

To exercise safely, I am advised to have 10 -15 minutes of warm up (a slow walk and stretching) followed by 30 -60 minutes of conditioning, and then 10 - 15 minutes of cool down (walking and stretching.)

For the conditioning sessions, these are recommended for 5 -7 times per week, with a target heart rate between 120 and 135 beats per minute. To do this I can walk-jog at a pace of 4 - 5.5 miles per hour, approximately 12 minute miles. My Garmin Forerunner keeps a note of my heart rate as well as telling me my average pace rate. It has proven to be a wise investment made a couple of weeks before the heart attack.

Given this program, I will be allowed to take part in training through the Running Room for a 10 km run, with the training beginning in late October following the completion of my current walking program.

I may be called back to talk to my cardiologist concerning the reduced oxygen intake when my heart rate exceeds 146. But overall, I am very pleased with my progress. Indeed during today's exercise class at the Heart Institute I ran for 30 minutes and succeeded in keeping my heart rate within the parameters I have been given, all with no ill effects.

Recuperation

Thank you to all who sent their wishes for my speedy recovery from Sunday's heart attack via this blog, Facebook, and emails. Anne and I really appreciate the support we are receiving.
Yesterday, for example, I received a phone call from my elder sister, Mary, who was on one of her many holidays. Other family members had tracked her down, and she called us from Cornwall. A good friend from church also called, our Minister dropped by for a welcome visit and prayer, and a fellow bass singer from the choir also visited. The number of emails received was a little overwhelming too.

Before I was allowed to leave the Heart Institute on Tuesday, Anne and I attended a 90 minute session on how to cope for the next weeks and months. We were given three booklets to study and to follow. One is called the "Cardiology Discharge Booklet." While it was described as being in need of some updating, it is a very useful guide.

One section in this booklet gives good advice as to what I can do in the first three weeks at home. Some of the items make me laugh. Under the section, "Household" it suggests I should climb stairs slowly (a good idea), and then goes on to suggest I could also dust, polish furniture or do light laundry. While I have been known to do all these things occasionally, they are not highly ranking on my recuperation list of activities.

On the recreational side the booklet suggest I might walk slowly (agreed) and cycle on a stationary bike. Unfortunately we do not have such a bike!. And the suggestion that I could play billiards, the piano, and shuffleboard make me laugh since I was never any good at any of those activities before the heart attack!

Life has changed for us, but it will return to normal in the next few months.