Physical activity guidelines with low heart rates
You can still be active - just be sure to follow the recommendations from your doctor!
60 minutes of daily physical activity provides many benefits. Physical activity:
- builds confidence
- strengthens bones and muscles
- makes you feel good
- improves sleep
- improves health and fitness
- improves concentration
10 tips to ensure physical activity success
- Choose activities that you think are fun. You should look forward to being active.
- Play fun activities that you can do with family and friends.
- Start gradually. Let your heart, lungs and muscles get warmed up.
- Move at a slower speed and keep a steady pace.
- Keep breathing. Holding your breath makes your heart work harder.
- If you feel out of breath, take a break until you are able to talk easily or sing.
- Alternate being active with rest periods, so your heart rate has a chance to slow down.
- Drink plenty of water, before, during and after you are active.
- Stay cool during activity, on hot days be active earlier or later in the day.
- Can you talk? Your body won’t benefit from being out of breath.
How to measure your pulse and heart rate
Some people like to measure their own heart rate, others prefer not to. It’s your choice. If you want to measure your own heart rate, you just need a watch or clock that will count seconds.
- Take your pulse on the inside of your wrist, on the thumb side.
- Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessel on your wrist.
- Count your pulse for 10 seconds and multiply by 6 to estimate beats per minute.
Another way to measure your heart rate is to wear a heart rate monitor or fitness watch. If you choose to wear a monitor, find a model that can be adjusted to match the heart rate that is recommended for you.
Recommended physical activities
The following physical activities are recommended based on your target heart rate. Ask your doctor or nurse to check off which recommendations apply to you.
| Applies to you? | Intensity | Target heart rate | Fun activities |
|---|---|---|---|
| ☐ | Low intensity activities
Avoid sudden bursts of activity. |
Low = HRmax x 30% Low: ______ BPM |
Croquet, cricket, curling, hacky sack, golf, lawn bowling, mini-putt, billiards, playing catch, rowing, stretching, playing in a pool, tai chi, volleyball, canoeing and frisbee. |
| ☐ | Moderate intensity activities
Avoid sudden bursts of activity. |
Moderate = HRmax x 50% Moderate: ______ BPM |
Ballet, baseball, gymnastics, hopscotch, ice skating, kayaking, race walking, riding a bike, skateboarding, rollerblading, downhill skiing, softball, squash, surfing, hide and seek, monkey bars and playground play. |
| ☐ | Moderate intensity activities |
Moderate = HRmax x 50% Moderate: ______ BPM |
Long jump, triple jump, badminton, dodgeball, broomball, tag, dancing, European handball, ultimate frisbee, kickball and lacrosse. You can participate in any sports listed above too. |
☐ You can also play other sports if you can do them without exceeding a heart rate of ______ BPM.
Consider non-competitive activities such as road hockey, basketball, soccer, yoga, skiing, swimming, bicycling or others:
________________________________________________
Important: Your doctor can tell you your target heart rate zone. Make sure that you do not exceed this heart rate!
How long to follow these guidelines
☐ The guidelines shown above will remain unchanged until your next clinical visit.
☐ Other details or timelines:
________________________________________________
________________________________________________
MRN: __________________________
Date: __________________________
Doctor's signature: __________________________
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