The exercise program “The strides of the heart” is a special program developed by the Foundation of heart disease to help people with cardiovascular disease in healthy physical activity regularly. The program is endorsed by health professionals and implemented in several locations in Canada.
When you start
Start slowly – make the program as is. At first, resist the urge to walk longer. If you do too much, pain and fatigue that you feel could eventually discourage you.
If at first suggested the 10 minutes are too long, just five minutes walk. Later, you add the five additional minutes as and as you progress. Mark your progress on a calendar.
How does it work?
Weeks 1 and 2: Walk every other day
Walk 10 minutes
Walk with a light step in the first week, accelerate the second week.
Weeks 3 and 4: Walk four times a week
Walk 10 minutes
Walk a little faster
Walk faster and further the fourth week
Weeks 5 and 6: Walk five times a week
Walk at a brisk pace for 25 to 30 minutes
Pump or swing your arms
Mount gentle slopes, lean slightly forward in the amount
Tips for “The strides of the heart”
Get a walking buddy. You motivate each other!
If the weather is too cold or too hot, walk inside a mall.
Dress for the weather. If it’s cold, wear layers of clothing.
If you have had open heart surgery or heart attack, talk to your doctor about a cardiac rehabilitation program.
Program Goal
Increase your exercise tolerance until you can walk about 30 minutes, five times a week.
You feel good? Increase in one hour!
Tags: 30 Minutes, Brisk Pace, Canada, Cardiac Rehabilitation Program, Cardiovascular Disease, Exercise Program, Exercise Tolerance, Fatigue, Five Minutes, Gentle Slopes, Health Professionals, Heart Attack, Heart Disease, Open Heart Surgery, Physical Activity, Program Goal, Strides, Urge, Weather