What is heart attack?

Heart attack or myocardial infraction occur when heart did not get enough blood supply. It occurs when blood flow to the heart is reduced or blocked. It relates with circulation problem.




How it happens?

When the blood vessel is blocked, tend to lead the tissue damage due to high blood pressure pumping where the blood flow can be obstructed by narrowed arteries due to plaque. This blockage is often caused by the buildup of plaque in coronary arteries, which are the blood vessel supply oxygenated blood to heart. Plaque comes from cholesterol or fatty deposits. The plaque may rupture and caused blot clot. Coronary Artery Disease (CAD) is main cause of heart attack.




Below are the risk factors:



Exercise should be done regularly to gain the benefits. Here are some benefits of exercising:


  • Cardiovascular health improvement

– exercise helps improve cardiovascular function by strengthening the heart muscle, improve blood circulation, and promoting overall cardiovascular health


  • Blood pressure management

– exercise can contribute to lowering high blood pressure, a significant risk factor for heart disease


  • Weight management

– maintaining a healthy weight is crucial for health, and

– exercise plays a key role in weight management


  • Increased stamina and energy levels

regular physical activity enhances endurance and energy levels, making daily activities easier to perform



Below are some example of exercise:

  1. Walking

– Start with short, gentle walks and gradually increase the duration and intensity. Walking is a low-impact exercise that helps improve cardiovascular fitness

  1. Cycling @ stationary cycling

Stationary or recumbent cycling can be a good option for a low-impact cardiovascular workout

  1. Tai Chi

– Tai Chi is a low-impact exercise that puts minimal stress on the joints, making it suitable for individuals with cardiovascular issues or those who may have difficulty with high-impact activities. Although it is a low-impact exercise, Tai Chi is still an aerobic activity that can improve cardiovascular fitness. Regular practice may enhance heart and lung function

  1. Squat exercise

Squat exercises are considered one of the most beneficial and functional movements in fitness. They contribute to better mobility and help improve your ability to perform everyday activities. You may perform for 10 repetitions and 3 sets.


How to perform squat exercise:

  1. Stand tall with your feet shoulder-width apart.
  2. Keep your chest up and shoulders back.
  3. Initiate the movement by pushing your hips back. Imagine sitting into an imaginary chair.
  4. Bend your knees and aligned with your feet, also lower your body, keeping your back straight.
  5. Push through your heels to stand up, straightening your hips and knees.
  1. Bridge exercise

The bridge exercise is a strength-training exercise that primarily targets the muscles in the lower back, glutes, and hamstrings. While not a traditional cardiovascular exercise, the bridge exercise can still contribute to an increased heart rate and improved circulation when performed as part of a larger workout routine. You may perform for 10 repetitions and 3 sets.


How to perform bridge exercise:

  1. Lie on your back on a mat with knees bent and feet flat on the floor, hip-width apart.
  2. Keep your arms at your sides, palms facing down.
  3. Engage your abs and tilt your pelvis upward, pressing your lower back into the floor.
  4. Exhale as you press through your heels and squeeze your buttocks to lift your hips off the floor.
  5. Form a straight line from shoulders to knees at the top.
  6. Hold the bridge for a moment, keeping your body straight. Inhale and lower your hips back down to the starting position.

    Each exercise or test can be done 3 to 4 days a week and duration at least 30 minutes per day.  Your exercise may be including aerobic and resistance training. You may stop doing exercise when you feel shortness of breath or any sign of heart attack happens.



Prepared By

Nayli Fatihah

Your Physio Subang Jaya


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