Wirral Cardiovascular Rehabilitation

20/04/2026

WEEKLY HOME EXERCISE SNACKS

Exercise snacks are a great way to add in small chunks of activity throughout your day. They will take no more than 1 or 2 minutes to complete.

➡️ Complete each exercise 3 times throughout the day. Check out the reels for each exercise snack in the reels tab.

❤ MONDAY
10 x Sit to Stand

🧡 TUESDAY
10 x Step ups each leg

💛 WEDNESDAY
10 x Side leg raise each leg

💚 THURSDAY
10 x Calf raises

💙 FRIDAY
10 x Leg swings each leg

💜 SATURDAY
10 x Half jacks each side

19/04/2026

Sarcopenia is a syndrome catagorised by progressive and generalised loss of skeletal muscle mass and strength, which is associated with ageing, gender and physical inactivity. Sarcopenia is the most important cause of functional decline and loss of independance in older adults. Resistance training, also known as strength or weight training can help to reduce and even reverse sarcopenia.

Within the exercise sessions we provide, there will always be a combination of aerobic and resistance training included and over the coming months, will be working more closely on identifying those with or at risk of sarcopenia and providing more tailored support and advice.

Check out the picture below, which shows a cross section of the upper thigh (quadriceps muscle) in a 40 year old triathlete (top), a 74 year old who is sedentary (middle) and a 74 year old triathlete (bottom) ⬇️

It's never to late to start getting stronger! 💪

19/04/2026

Image: Color Me Happii

18/04/2026

Snacking...but not as you know it!

Videos to accompany the daily exercise snacks are available in the 'reels' tab, so if you're not sure on how to perform any of the exercises, the short videos will explain everything.

Exercise snacks are great to fit in throughout your day, to break up any periods of inactivity and get your heart and muscle working. Complete 10 repetitions of the exercise snack and aim to do this three times a day.

17/04/2026

🔦 Education module spotlight

Stress and your heart health

Stress is a risk factor for heart disease which is usually underestimated. Stress is known as a controllable risk factor, therefore it is important to be able to known when to recognise stress. In this module we will discuss acute and chronic stress, the symptoms that can often be associated with stress and when stress can lead to anxiety. We will then explore stress and its relation to heart health and how people deal with stress in different ways. We will thoroughly discuss the various coping strategies that you can use if undergoing a stressful period and then finally give you opportunity to take part in a relaxation session.

https://www.facebook.com/share/v/1CcxeNMUVh/

16/04/2026

15/04/2026

How to deal with depression when you have heart problems

People can experience depression after a heart attack, heart surgery or a heart condition diagnosis. Consultant Clinical Psychologist Dr Mark Griffiths, from Liverpool Heart and Chest Hospital explains the symptoms and treatments, and gives tips to cope.

Learn what depression is, its symptoms, and why it matters for heart health. Find NHS treatment, self-help tips, and how to help someone with depression.

14/04/2026

Learning how to check your heart rate, or pulse, is important as this will allow you to monitor your resting heart rate and whether it has a regular or irregular beat.

It can also be useful to be able to check your heart rate during exercise to ensure you are working at a safe level.

Your resting heart rate can be affected by medications (mainly betablockers) and your fitness level, whilst your target exercising heart rate range will be dependant on your age, medication, resting heart rate, fitness level and your cardiovascular diagnosis.

Check out the link below for more information on your heart rate ⬇️

Your heart rate (also known as your pulse rate) is the number of times your heart beats per minute (bpm). Everyone’s heart rate is different and can change over time. Read more.

12/04/2026

Image: Positively Present

11/04/2026

People with raised cholesterol often wonder if it’s OK to eat eggs, as egg yolk is rich in cholesterol.

Generally speaking, as part of a healthy, balanced diet, it should be fine for most people, as the cholesterol in eggs does not have a significant effect on blood cholesterol. It’s much more important to limit the amount of saturated fat you eat. Too much saturated fat can raise the cholesterol in your blood.

So, most people can eat eggs as long as they are eaten as part of an overall healthy, balanced diet that is low in saturated fat. Learn more: https://www.heartuk.org.uk/low-cholesterol-foods/can-i-eat-eggs

11/04/2026

Following a heart event or diagnosis, it is highly likely that your cholesterol levels will be measured. Different types of molecules will be measured when checking your cholesterol to provide a cholesterol or lipid profile.

Follow the link below for more information on understanding your cholesterol levels ⬇️

When you have a cholesterol test, your results will include different types of cholesterol and sometimes triglycerides too. Find out what your results mean and whether they are in the healthy range.