Playing bowls can be a very rewarding way of keeping active, in order to maintain and improve fitness and wellbeing. It is a gentle way to get active and provides a number of health benefits including:

• improved fitness
• improved co-ordination and skill development
• increased confidence and self-esteem
• enhanced mental wellbeing
• socialising and support.

Getting back to playing bowls

It is sensible to start with a light social session, approximately 30 minutes. Gradually build up to playing a full game over a couple of weeks.

Try to warm up your muscles and joints before playing. Think about the warm up you did in the exercise class or talk to a member of the Cardiac Rehabilitation Team about an appropriate way to warm up.

Listen to your body and pace yourself. Check that you feel okay the next day, to make sure you are pacing yourself right. Even if you have been to cardiac rehab exercise classes or have been walking regularly, your muscles may find the change in activity a little difficult.

Remember to walk or do some exercise on the other days as well, for example, walking, swimming or cycling are great ways to exercise your heart and will help to reduce your risk of cardiac problems and keep you fit to bowl.

When should I start?

Starting will vary depending on your own circumstances and specific heart conditions. Some examples are included below.

If you have a pacemaker or Implantable Cardioverter Device (ICD)
Dependent on the device, you should wait six weeks after your procedure to allow the leads to settle before increasing upper body activity.

If you have had open-heart surgery
During the first 12 weeks you should be cautious with strenuous arm activity, for example, heavy lifting, swinging of arms, in order to minimise problems with healing of the sternum.

Your cardiac rehabilitation team will discuss your personal situation with you.

How should I feel?

You should feel comfortable and able to continue with the activity. You shouldn’t feel so breathless that you can’t talk. It is fine to feel that you are exerting yourself. If you find yourself struggling make the intensity a little less.

If you feel exhausted following your session, you may have done too much or the activity may have been too demanding for you at this time in your recovery.

If you have attended cardiac rehabilitation think about how you feel compared to how you felt in the exercise sessions. Your level of exertion should not exceed how you felt in an exercise session.

When not to play

• If you feel unwell, including heavy colds or a fever.
• If you experience unusual or new chest pain (get it checked out first).
• If you have forgotten to take your medication that day.

Other things to consider

• Avoid holding your breath when playing.
• Dress appropriately for the weather conditions if playing outside.
• Don’t play straight after eating a large meal.
• Be aware when changing positions quickly, such as bending down to standing up, as this may make you feel dizzy.