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Seated Cardiac Rehab for Heart Health and Mobility
British Heart Foundation•Apr 08, 2020
40-minute workout video. Cardio, Low Impact, Warm Up, Cool Down. targeting Full Body, Arms, Legs. low intensity. helps with Cardiovascular Endurance, Muscle Strength, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The workout includes a series of seated exercises focusing on heel lifts, arm swings, side bends, and waist twists to enhance cardiovascular endurance and muscle strength while ensuring safety and comfort.
🏃 Guide
This video is designed for individuals who have completed a cardiac rehab assessment and need a safe way to improve heart health and mobility. It provides a structured seated workout that enhances cardiovascular endurance and muscle strength.
Benefits
Improved cardiovascular endurance
Enhanced muscle strength
Step-by-Step Guide
1
Heel Lift
Sit at the front of the chair, lift your heels as high as comfortable while maintaining good posture. You should feel your calves working. Ensure your back is straight and shoulders are relaxed.
2
Arm Swing
Swing your arms gently while marching in place. You should feel your shoulders loosening and your heart rate increasing. Keep your core engaged.
3
Side Bend
With feet hip-width apart, slide your hand down the side of the chair while bending to the side. You should feel a stretch along your side. Ensure equal pressure through your sitting bones.
4
Waist Twist
Plant your feet firmly and rotate your torso to the side, using the chair for support. You should feel a gentle stretch in your back. Keep your movements smooth and controlled.
Safety Notes
Consult a healthcare provider before starting if you have heart failure or severe mobility issues.
Duration: 40m 25s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Coronary Artery DiseaseHeart FailureHypertension
Therapeutic Goals
Cardiovascular EnduranceMuscle StrengthRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: None
🚫 Contraindications
Avoid this workout if you have: None
Equipment Needed
🏋️ Chair
Primary Focus
💪 Full Body💪 Arms💪 Legs
Category
CardioLow ImpactWarm UpCool Down
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#40 min#full hour#long#Cardio#Low Impact#Warm Up#Cool Down#beginner#Chair#Full Body#Arms#Legs#low