Walking is the safest form of exercise for the first few weeks. It's a good way to gain fitness in the early stage of your recovery.
The walking times outlined here are a guide only. Each individual will progress at their own rate, so you may want to slow down or speed up, as it suits you. Check the exertion scale to see if you are exercising at the right level.
| Week |
Time |
Times per day |
Intensity/pace |
|
1 |
10-15 mins |
2 |
light |
|
2 |
15-20 mins |
2 |
light |
|
3 |
20-25 mins |
1 |
light/moderate |
|
4 |
25-30 mins |
1 |
light/moderate |
|
5 |
35-40 mins |
1 |
moderately hard |
|
6 |
40-45 mins |
1 |
moderately hard |
Exercise should never feel uncomfortable, painful or produce unusual or severe symptoms of angina. If it does, cool down, stop, and see your local doctor before continuing exercise.
Intensity levels
When you are walking, it is important that you consider your level of
intensity (how hard you are working). The level varies from
person to person – what is easy for some may be difficult for others.
For the first four weeks you should exercise at a light to moderate
pace, increasing to a moderate to hard intensity from five weeks onwards. You should not be exercising at a very hard or vigorous intensity.
You may ‘huff and puff' and perspire when you exercise. As a general rule, you should be able to hold a conversation. You should never be gasping for air.
This information was first published in You and Your Heart - an education booklet for patients, families and friends. © 2006 Northern Sydney Central Coast Area Health Service
