6 Best Workouts for Cardiac Rehab

Cardiac rehabilitation is a vital part of recovery after a heart-related event, such as a heart attack, bypass surgery, or other cardiovascular procedures. The goal is to improve heart health, boost endurance, and reduce the risk of future cardiac events. One important component of cardiac rehab is exercise, and many patients wonder how they can stay active during their recovery at home.

Below is a breakdown of six of the best at-home exercises for cardiac rehab, organized by the different phases of recovery. This will help you understand which workouts are appropriate for each stage of your rehabilitation, so you can safely progress and support your recovery journey.

Following a heart-related event and treatment or cardiac surgery, it’s crucial to consult with your cardiologist regarding any rehabilitation exercises, explains Joseph T. McGinn III., M.D., cardiothoracic surgeon at Lynn Heart & Vascular Institute, part of Baptist Health. Specialists at Baptist Health offer minimally invasive procedures that make recovery from surgery quicker and smoother -- without a wound from sternotomy, the surgical procedure that involves cutting through the breastbone (sternum).

“Cardiac rehabilitation programs carry a certain pace depending on the individual’s condition and recovery status,” said Dr. McGinn. “It’s important to keep a structured pace and follow any guidelines issued by your healthcare team. Always report any issues you may have such as shortness of breath that doesn’t improve or other issues.”

What is Cardiac Rehabilitation?

Cardiac rehabilitation is a structured program designed to help individuals recover from heart-related conditions and improve heart health. The program typically includes education, counseling, and exercise, and is divided into phases based on the patient's progress.

For those who are participating in a cardiac rehab program at home, it’s important to follow the advice of your healthcare team and choose exercises that match your phase, explains Christina Michael, M.D., a cardiologist with Bethesda Hospital East, part of Baptist Health.

“Always listen to your body. You should not feel any pain as you perform the exercises” said Dr. Michael. “If you experience chest pain, shortness of breath, lightheadedness or any other concerning symptoms, stop and contact your healthcare provider. Otherwise, if you properly pace yourself and follow the directions of your health team you should be able to successfully progress through the phases of cardiac rehab.”

A Phase-by-Phase Guide to At-Home Exercises

Phase 1: The Acute Phase (Hospital/Immediate Post-Hospital Care): During the acute phase, your primary focus will be on gentle movements and basic mobility exercises. This is the period immediately after surgery, a heart attack, or another cardiac event. Your doctor or healthcare provider will likely give you specific guidelines about what you can and cannot do during this phase.

Key Goals:

• Restoring basic mobility
• Preventing blood clots
• Avoiding strenuous activities that stress the heart

Recommended At-Home Exercises:

1. Seated Marching
   This simple exercise helps with blood circulation and strengthens your lower body. Sit in a sturdy chair, lift one knee toward your chest, then lower it back to the ground and repeat with the other leg. Start with 10-15 repetitions on each leg, gradually increasing as you feel more comfortable.
2. Ankle Pumps
   While lying down or sitting, move your feet up and down, flexing and pointing your toes. This exercise can help reduce the risk of blood clots and increase circulation in the lower body, without putting stress on your heart.

Phase 2: Early Outpatient Phase (After Discharge): In Phase 2, you’ll begin to increase your physical activity and endurance. The focus is on building a foundation of strength, cardiovascular fitness, and flexibility. Exercises should remain low to moderate in intensity, and it’s important to track your heart rate and stop if you experience any symptoms like chest pain or excessive shortness of breath.

Key Goals:

• Gradual increase in exercise intensity
• Building cardiovascular endurance and strength
• Enhancing mobility and balance

Recommended At-Home Exercises:

3. Walking
   Walking is one of the best cardiovascular exercises for cardiac rehab, and it can be done safely at home or in your neighborhood. Start with short walks, around 5-10 minutes, and gradually increase the duration as your stamina improves. Aim for a moderate pace where you can still talk but may feel slightly winded.
4. Bodyweight Squats
   Squats are great for building strength in your legs and core, which helps with mobility and overall fitness. Stand with your feet shoulder-width apart, lower your body into a squat position, and then slowly return to standing. Start with 8-10 reps, and be sure to perform them in a controlled, slow manner to avoid putting unnecessary strain on your heart.

Phase 3: Ongoing Maintenance (Long-Term Recovery): Phase 3 focuses on long-term health and fitness. By this stage, you should be more comfortable with exercise, and the emphasis is on maintaining a consistent routine that helps you stay heart-healthy. You may begin incorporating more resistance training and higher-intensity aerobic activities.

Key Goals:

• Strengthening heart and lungs
• Improving flexibility, balance, and coordination
• Maintaining fitness levels to prevent future cardiac issues

Recommended At-Home Exercises:

5. Low-Impact Aerobics (Dancing, Step Touch, or Marching in Place)
   Engaging in low-impact aerobic exercises is a great way to keep your heart rate up and improve cardiovascular fitness. You can dance to your favorite music, march in place, or even try step-touch movements (side steps with arm movements). Aim for 15-20 minutes of aerobic activity, progressing to longer sessions as your endurance improves.
6. Resistance Band/Light Weight Workouts
   Resistance bands or light weights are a safe, effective way to build strength without placing too much strain on the heart. Simple exercises like bicep curls, shoulder presses, and leg lifts can strengthen your arms, shoulders, and legs. Perform these exercises in sets of 8-12 repetitions, focusing on proper form and breathing.

Cardiac rehab is an essential part of recovery, and exercise plays a crucial role in regaining your strength and improving heart health. By following a carefully structured plan of workouts that match your rehab phase, you can ensure that you are recovering safely and effectively.

This article includes essential information from Baptist Health’s Cardiac Rehabilitation program, which provides personalized care and support for individuals on their cardiac rehab journey.