Cardiac Rehabilitation

• Pick time which suits you most days
• Wait at least an hour after a meal
• Wait for at least an hour after cardiac tablets
• Time walk for mildest part of the day if possible. If it’s very cold or windy, wrap up!
• If you have diabetes, do not exercise on an empty stomach

• If you have chest pain or palpitations
• Feel overtired, unwell or very breathless
• Feel light-headed, dizzy or faint
• Have a viral infection or fever
• Develop a muscle injury

Warm-Up: 10 minutes

• Slow, comfortable pace
• Breathing is easy

Exercise Session: 30 – 40 minutes Breathless but should be able to talk

Treadmill	5 mins
Cross Trainer	5 mins
Rowing Machine	5 mins
Bike	5 mins
Ball	5 mins

Weights (speak to gym instructor before starting)
Arm Weights Reps: 10-15 (max 20)
Leg Press Reps: 10-15 (max 20)

Cool Down: 10 minutes

• Slow stroll, comfortable pace
• Breathing easy

How breathless should I be when exercising?

• Stretches should not be painful
• Only push until you feel a stretch and hold the stretch for 10 seconds
• Do not “bounce” your stretches
• Stretches should be done before and after each exercise session

Warm-Up: 10 minutes

• Slow, comfortable pace
• Breathing easy

Brisk Exercise: 30 – 40 minutes

• Speed up to a pace that makes you a little breathless but not gasping
• Should be able to talk comfortably at all times

Cool Down: 10 minutes

• Slow, comfortable pace
• Breathing easy

• Phase IV Cardiac Rehabilitation Instructors:
  • Mella Buckley, Islandbridge. 086 8122948
  • Caroline Hogarty, Lucan. 086 2480689
  • Denise Coughlan, Clondalkin. 085 2886110
• Dublin City Council over 60s/over 65s discount scheme. Discounts for over 60s and over 65s for gym membership and pay as you go options in Dublin city gyms. Check local gym website for further information and www.dublincity.ie
• Active Retirement Ireland - The purpose of Active Retirement Ireland is to enable retired people to enjoy a full and active life. (01) 873 3836
  • A wide range of interesting activities
  • Sporting activities, both indoor and outdoor
  • Support and information
• Go For Life - Promotes sport and physical activity for older people.
  South East Dublin: Martina O’Hanlon (01) 201 4296
  South Dublin: Caroline Peppard (01) 463 2813
  https://ageandopportunity.ie/ 
• FitLine – a volunteer-led telephone-based motivation line which encourages callers to get more active
  1800 303 545 (Freephone)