I Like to Move It Move it!

Physical inactivity is one of the factors that lead to CVD that we can change. Changing is always difficult for those who always try to find excuse, being lazy and do not love their health. Are you in these categories? I really hope that you are not.

Having CVD is not an excuse to be physically inactive. There are physical activities that are recommended for those with CVD.  The important things you need to know is the intensity, duration and the dose of your activities.

"What BENEFITS will I get from being active?"

There is a lot! Nah, I give you some of the benefits;

• Reduce blood pressure
• Increase HDL, Lower TG.
• Reduce insulin resistance
• Manage unhealthy body weight
• Enhance psychosocial status/ mental well-being

"How long did I need to have the physical activity or exercise?"

Try to achieve at least 30 minutes per day of moderate-intensity exercise. You don't need to force yourself to exercise straight for 30 minutes without stop. You may do it in 10 minutes for 1 session and try to do 3 sessions so that the aim to exercise in 30 minutes will be accomplished. 

"What is the examples of moderate-intensity physical activity?"

It's simple! Most of the housework is consider as moderate-intensity P.A. Other examples:

• Gardening
• Cycling
• Brist walking
• Climbing stairs
• Basketballs (Shooting baskets)
• Washing cars
• Swimming

"Every patient of CVD are safe to do those activities?"

Recommended for patient with stable Coronary heart disease, while those with Advanced Coronary Heart Disease should have low intensity PA, short duration and less frequent. It is better to have your consultations more with your fitness consultant.

WARNING!

Always carry your nitrate medication when you engage in physical activity.

If you develop angina, chest pains or discomfort while doing physical activity, you should:

      1. Stop and rest immediately

      2. If rest does not bring rapid relief of the chest pain/discomfort, take your nitrate medication 

          (e.g. ‘Anginine’ or ‘Isordil’ sub-lingual tablets placed under your tongue or ‘Nitrolingual’ spray) and 

          if the pain/discomfort goes away with rest and 1 tablet or spray, then

      3. Inform your doctor as soon as possible about this episode of chest pain/discomfort.

If the pain/discomfort does not go away with rest and 1 tablet or spray, then: 

      4. The dose of nitrate medication may be repeated 5 minutes after the initial dose

      5. If symptoms are not relieved completely within 10–15 minutes by medication and rest, call for 

          an ambulance immediately, and rest quietly while waiting for transport or assistance – regard this 

          pain/discomfort as a heart attack

      

Note: in particular circumstances where an ambulance is not readily available, such as in a rural 

environment:

      • Quickly notify the nearest hospital, health clinic or doctor for advice, and

      • It may be appropriate to arrange for someone to drive you to the hospital.

What are you waiting for?. Improve your health and get to move now! Enjoy your leisure time with physical activity and exercise with your loves ones. It should be great to be healthy together!