2008 is the Cardiac Rehab year for you

Marion Smith, right, and Jack Ledford, left, are working out together at Murphy Medical Center's Cardiac Rehabilitation department.

While it is frightening to have a heart attack, it may be even scarier to hear your doctor say afterwards, "Now, you've got to start exercising."

Murphy Medical Center's Cardiac Rehabilitation Program Director, Amy Trout, emphasizes the rehab program is multifaceted; not simply exercising on equipment. Education and lifestyle management counseling also promote good health and coping skills after a heart attack.

Cardiac rehabilitation can significantly reduce your risk of a second heart attack. The cardiac rehabilitation program at Murphy Medical Center is designed to improve circulation and stability of the heart, which lowers the risk of blood clots, heart rhythm disturbances, and heart attacks.

The staff at Murphy Medical Center's Cardiac Rehabilitation Department is here to help. They will personalize your exercise program, monitor your heart's response and support you through the entire program. But, that's only part of the program. The rest is up to you.

Henry Harnage has enjoyed his cardiac rehabilitation at Murphy Medical Center. The Cardiac Rehabilitation staff personalizes each exercise program based on a person's abilities and goals.

Keeping up with your blood pressure numbers, eating a heart-healthy diet and exercising every day of the week will give you the maximum benefit of participating in the Cardiac Rehabilitation Program.

Here are some key facts you need to know to keep yourself healthy:

Know your blood pressure

Blood pressures over 140 systolic (top number) and 90 diastolic (bottom number) are considered to indicate Hypertension. Blood pressure numbers over 120 systolic (top number) and 80 diastolic (bottom number) are considered pre-hypertensive.

Keeping a journal may help you and your physician see trends in your blood pressure. Eat a low sodium diet and take your medication as prescribed.

Exercise Schedule 30 minutes of exercise every day. Yes, that is 7 days a week. You may want to do short bouts of exercise several times a day with a friend and hold each accountable for daily exercise. Try to use the stairs instead of the elevator and park further away from your destination and walk the extra distance.

Nutrition

Eat a heart healthy diet - low in saturated fat and cholesterol. Stay away from transfats. If it says "Hydrogenated" in the ingredients, don't eat it. Even if it says 0g transfat look at the ingredients because it can have 0.5g per serving and still claim 0g. Eat a variety of food from each of the food groups. Limit sweets. When eating out keep an eye on your portion sizes. Stay away from fad diets. Remember these are lifestyle changes, not a quick fix.

Know the signs

Recognize signs and symptoms of a heart attack. Report these signs to your physician immediately. Chest discomfort can last more than a few minutes or it can come and go. Often times it feels like uncomfortable pressure, squeezing or a feeling of fullness. You can have discomfort or pain in one or both arms, your neck, jaw or in between your shoulder blades. You may have no other symptoms besides shortness of breath or fatigue. You could also have cold sweats, nausea, or lightheadedness.

Stress

Recognize and manage the stress in your life. Recognizing that you are being affected by stress is the first step in the management of it. Symptoms may include: inability to concentrate, loss of interest in hobbies, sudden shifts in mood, over sensitivity, inability to slow down your thought process, a sense of being overwhelmed, or the desire to cry. Other symptoms could include: headaches, digestive disorders, muscle tension or pain, sleep disturbance and fatigue. Lifestyle changes that manage stress include: getting adequate sleep, developing a support system, exercising regularly, reducing caffeine and sugar intake, and doing something for yourself everyday.

Other helpful tips

If you BMI (Body Mass Index) is >25, you are considered overweight. Shedding those extra pounds can also help reduce other risk factors. Stop smoking!!!! Ask those people that do smoke not to do so around you. Limit your alcohol consumption to one drink per day. Have your cholesterol checked at least once a year, more often if this is a risk factor for you. Know what medications you are taking and why. Keep a copy of your medications with you at all times.

For more information on how Murphy Medical Center's Cardiac Rehabilitation program can help you, please call 835- 7656.