5 Simple Isometric Exercises for People Suffering from Heart Disease

It is no news that “heart disease is one of the leading causes of death in the United States”, (Radomski &Trombly 2008).
It is also well known that exercising can help lower your chances of getting heart disease (Mayoclinic.com).
But what if you already have a heart disease. Can you exercise?
The answer is yes, but with caution.
You need exercises that will help your muscles stay strong, or even grow stronger, but at the same time keep your heart beat low.
How is that possible? — with Isometric Exercises!
Isometric exercises cause your muscles to contract, while your body stays static.
As states by the 2001 volume of the American Heart Association: “Resistance exercise training which involves low repetition movements against resistance has been accepted as a primary component of a comprehensive exercise program for subjects with cardiovascular disease”.
Here is a list of simple exercises that will engage your muscles, without engaging extra effort from your heart.
But, before performing any of these, you should first ask your medical doctor for approval.
- Wall Push
Stand in front of the wall.
Put your palms in front of you so they touch the wall
Press against the wall, like you are attempting to move it
Hold for 5 — 10 seconds
2. Isometric Chest Squeezes
Bring your palms together in front of your chest (like if you were praying)
Push your palms together
Hold for 5 — 10 seconds
3. Wall Shoulder Extension
Put your back against a wall
Bring your arms to your side, elbows and palms touching the wall.
Push your arms back against the wall
Hold for 5 — 10 seconds
4. Wall Sits
Put your back against a wall
Lower your body by sliding your back down until you reach a seated position (like you would be sitting on the chair, except there is no chair)
Hold that position for 5 — 10 seconds
5. Plank
Lay your body on a mat, tummy facing down
Bring your palms to the height of your head, but no wider than your shoulders
Push your upper body up so that it leaves the surface of the mat, like you would do a push up, but stay up. Hold your body off the mat, as straight as possible.
Hold your position for 5 — 10 seconds
How often?
Start slowly and progress with time. Example: twice/week and slowly progress to three times/week and then five times/week.
Julie Richard, BHSc, BSc(OT), MOT
