Michael Turner, BSc(Hons),Grad B.A.C.R.
(British Association for Cardiac Rehabilitation)
Patient Safety Information
Please wear loose, comfortable clothing and sensible footwear.
Do not eat a heavy meal 2 hours before exercising.
If you are diabetic – Please check your blood sugar prior to/after exercising
Do not do the exercises if you are unwell eg: have a cold).
Home Exercise Programme, This complements any home walking
Warm Up – The warm up should take 15 minutes. Walking about the house/garden is one of the easiest ways to warm up at home. You should start slowly and gradually build up the pace.
The Main Circuit (approx. 20/30 minutes) – The circuit consists of Cardiovascular (CV) exercises that raise your heart rate and Active Recovery (AR) exercises that provide rest intervals. As you progress you can gradually decrease the number of AR activities that you do in the circuit. Aim to follow the same level at home as you have been undertaking at the cardiac rehab programme.
On the AR activities you can use light weights to make this harder, such as empty water bottles. You can fill them with some water to increase the weight/resistance.
You should feel that your body is warming and working, your breathing and heart rate may quicken but you should still be able to talk comfortably. If you feel you could sing and whistle as well then you are probably not working quite hard enough.
Cool Down – You should cool down for at least 15 minutes. Again this can easily be done by walking around the house/garden, gradually decrease your pace. You should include some stretches that you have been shown at the cardiac rehab programme.
| Walking- |
Walking up and down the hall way.
Walk for 1 minute and gradually build up to 2 minutes.
Bicep Curl
Stand with arms hanging down. Hold light hand
weights and turn your palms forward.
Bend alternate elbows slowly.
Repeat 10-15 times.
| Heel Digs |
Exercise: Heel tap with each foot
Arms by side
Repeat for 1 minute gradually increase to 2 minutes.
Forward Reach
Lifting arms up to shoulder height and reach
alternate arms forward.
You can use a light weight to progress this exercise.
Repeat 10-15 times
Knee Lifts
Stand.
Alternate knee lifts.
Repeat for 1 minute gradually increase to 2 minutes.
Side Bends
 Feet apart, soft knees. One hand on hip and reach other hand above head. Lean slightly to side.Hold stretch for 5- 10 secs. Repeat stretch 2 times (to both sides). Hold to a point of discomfort, you should not feel pain. Breathe easily. Repeat for 1 minute. Alternatively keep both arms by side and bend to the side.
Step Ups  Stand. Walk up and down 1st step. Repeat for 1minute gradually increase to 2 Minutes.
 Upright Row Stand with feet apart. Hold a stick or weight with both hands close together Lift the stick/weight to your chin. Your elbows should point outwards and upwards while doing the exercise. Repeat 10-15 times. Lunge Behind  Stand straight. Take a step backward and bend your knees. Return to the starting position. Repeat for 1 minute gradually increase to 2 minutes. Lateral Arm Raise  Standing with hands by your side. Lift both arms sideways and take them back down to the starting position. Repeat 10 times (only lift arms as far as is comfortable) |
Please Note
Not all exercises are suitable for everyone. Adjust these exercises to suit your own fitness level. Before you begin please get advice about doing the exercises, from your Doctor. Mike Turner and the ELHSG disclaim any liability in connection with the exercises and information given here.
| Tai Chi Trinity Church Eastgate Louth | Tuesday 9.30 am 11 am |
| Phase IV Trinity Church EastgateLouth | Thursdays 10.00 am – 11.00 am |
