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ANGINA, RELAXATION AND EXERCISE
Gradual exercise can strengthen your heart muscle like any other muscle and is therefore essential in helping you to manage angina. Once your muscle is strong it will require less oxygen to beat and will be able to respond to extra demands better. When you are emotionally aroused this places an unwanted strain on the heart muscle.
You can reduce this strain by being fully relaxed before doing any exercise.
Prepare for exercise, say going for a walk, by deciding how far you are able to go before becoming breathless or having angina. This point is predictable for most people, for example, from your front door to the post box. This is your exertion point.
Stage 1. Decide where this exertion point is and plan to walk to a point just short of it, perhaps the door before the green one. This is your sub-exertion point. Begin by thinking positively ‘I will reach the sub-exertion point without pain’.
Stage 2. Use any of the methods of relaxation you have been taught. Imagine in your mind’s eye getting to the exertion point, remaining calm and feeling relaxed and comfortable.
Stage 3. Start walking slowly towards this point. Take a couple of deep breaths, focus on your breathing and how well you feel. When you reach the sub-exertion point, take another deep breath and then carry on. All the time focus your attention on the breathing and how well you feel.
Stage 4. Evaluate how well you did. When you are able to achieve this exertion point comfortably then set the next target a little way ahead and proceed in the same way.
Remember your exertion point may be influenced by how well you are feeling or the weather or many other factors. Do not move your exertion point on a day when you are not feeling 100 per cent well. Just practise at the previous level. When you feel well set your target a little higher.
Cardio & BloodKeeping a relaxation diary
When learning a new skill it is very useful to keep a diary of your progress as athletes do. It can provide you with valuable information on where, when and how you are best able to relax. Sometimes a pattern emerges which indicates the best time of day for you. If you are constantly falling asleep on the evening session, for example, then change your time for relaxation. Fill in each record immediately after the session when the feelings are still fresh in your mind.
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