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10-minute Cardiac Rehabilitation Exercises for Heart Health
Cleveland Clinic•Dec 15, 2022
10-minute workout video. Strength, Low Impact, Rehabilitation. targeting Full Body, Legs, Arms, Glutes, Shoulders. low intensity. helps with Rehabilitation / Treatment Support, Cardiovascular Endurance, Muscle Strength.
⏱️ Key Moments
Summary:The workout includes a series of resistance training exercises aimed at improving heart health, focusing on proper technique and breathing throughout each movement.
🏃 Guide
This workout is designed for individuals recovering from heart conditions, providing safe and effective exercises to enhance cardiovascular health. It addresses the need for structured physical activity that supports heart function and overall well-being.
Benefits
Improved cardiovascular endurance
Increased muscle strength
Step-by-Step Guide
1
Squat
Stand with feet shoulder-width apart, chest up, and sit back into your hips. Feel your thighs engage as you lower and raise your body. Ensure knees do not go over toes.
2
Chair Sit to Stand
Sit on a chair, feet shoulder-width apart. Lean forward and push through your heels to stand. Feel your leg muscles working.
3
Lateral Raise
Hold weights at your sides, raise arms to shoulder height, and lower back down. Feel the shoulder muscles activate.
4
Step Ups
Step onto a platform with one foot, then back down. Feel your leg muscles working as you lift your body.
5
Bicep Curl
Hold weights with palms facing forward, curl towards your shoulders. Feel the biceps contract.
6
Modified Wall Push-Up
Stand facing a wall, hands on the wall, bend elbows to lower body towards the wall. Feel the chest and arm muscles engage.
7
Glute Bridge
Lie on your back, feet on the ground, lift hips to align with knees and shoulders. Feel your glutes and core engage.
8
Seated Bent-Over Row
Sit and hinge forward, pull weights towards your chest while squeezing shoulder blades together. Feel the back muscles working.
Safety Notes
Consult your physician if you experience chest pain, excessive shortness of breath, dizziness, or significant joint/muscle pain.
Duration: 10m 13s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Coronary Artery DiseaseHeart FailureHypertension
Therapeutic Goals
Rehabilitation / Treatment SupportCardiovascular EnduranceMuscle Strength
⚠️ Caution
Consult your doctor if you have: None
🚫 Contraindications
Avoid this workout if you have: None
Equipment Needed
🏋️ None🏋️ Chair🏋️ Dumbbells
Primary Focus
💪 Full Body💪 Legs💪 Arms💪 Glutes💪 Shoulders
Category
StrengthLow ImpactRehabilitation
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#10 min#quick#short#Strength#Low Impact#Rehabilitation#beginner#None#Chair#Dumbbells#Full Body#Legs#Arms#Glutes#Shoulders#low