Exercising with a heart condition: finding a safe level for you

Many people with heart conditions worry about pushing themselves too far. But staying physically active is important for our heart health. So how can you find that balance?

Start slowly

If you have a heart condition, doing some activity can be safer and better for your health than doing nothing. If you’re beginning a new activity, it’s best to start slowly and build up gradually.

Aim for moderate intensity

For most people, exercising regularly at a ‘moderate intensity’ has the greatest benefit for heart health.

You should feel that your breathing rate has increased but that you are still able to talk and continue exercising comfortably. It might not take much movement to feel you’ve reached moderate intensity. But you can feel confident that this is the exercise level that’s right for you. It does not matter if someone else can do more before reaching this intensity, what matters is how it feels to you.

Want to get fit and healthy?

Sign up to our fortnightly Heart Matters newsletter to receive healthy recipes, new activity ideas, and expert tips for managing your health. Joining is free and takes 2 minutes.

I’d like to sign-up

You might be keen to try, or return to vigorous exercise, meaning activities where you’re breathing hard and fast. If you are, discuss this with a healthcare professional to make sure these activities are safe for you.

Work out a ‘training heart rate’

Heart rate monitors are not always accurate so it’s most important to focus on how you feel to ensure that you stay at the right pace. Wearable devices can help you track your heart rate. However, as everyone’s heart rate is different, this will be more useful if an exercise professional has worked out a training heart rate for you.

Slow down when you need to

It can be helpful to exercise with others, for example in a class at your local gym, to help you pace yourself. But remember everyone’s exercise limits are different. Each time you exercise, start and finish at a slower pace to allow your body to prepare and recover.

If you are feeling overly breathless or tired, slow down. If you need to, slowly come to a pause. Once you feel recovered, gradually restart the exercise at a slower pace.

Do not ignore symptoms

Stop exercising if you experience any chest pain, palpitations, dizziness or light-headedness. If the symptoms do not go away quickly with rest, or with a GTN spray if you use it, seek urgent medical advice.