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What's your heart age? Find out with this calculator from NHS Choices and the British Heart Foundation

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Physical inactivity increases the likelihood of these conditions leading to a serious heart condition.

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Physical inactivity increases the likelihood of these conditions leading to a serious heart condition.

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Please use this resource as a guide to tailor a physical activity plan that is right for you!

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Please use this resource as a guide to tailor a physical activity plan that is right for you!

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Ask for guidance from your GP or care coordinator to help you get started or to talk through difficulties you might need support with.

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Being active is good for your mind and body. Every minute of activity counts - and the more you do, the more you'll benefit.

Exercise can:

improve your sleep

clear your mind

boost your energy

help with back or joint pain

Exercise can also reduce your risk of developing heart disease, stroke, type 2 diabetes, dementia, Alzheimer's disease and some cancers.

Make a start today - it's never too late!

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Take steps to improve your health. Move more everyday with easy tips, support and special offers from Better Health.

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Use the diary to track progress each week

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Use the diary to track progress each week

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Make it enjoyable! listen to your favourite music on a walk

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Make it enjoyable! listen to your favourite music on a walk

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Sense of achievement? More energy? Notice the positive changes.

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Don't give up, revisit your reasons to exercise,  set a new goal!
Discuss ongoing issues with your GP or mental health professional.

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Exercising with someone can help us to stay motivated and stick to goals. Social contact is also good for our mental health

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150 minutes doesn't need to be your starting goal. Use the physical activity planner (below) to find out how much physical activity you are already doing. Use this as a starting point to decide on your first achievable goal!

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150 minutes doesn't need to be your starting goal. Use the physical activity planner (below) to find out how much physical activity you are already doing. Use this as a starting point to decide on your first achievable goal!

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A pedometer counts your steps and is a useful way to track your activity levels, you might be surprised! Pedometers aren't expensive or often built into mobile phones.

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Enjoyment helps us to stay motivated. Write down some ideas, is there anything you used to enjoy or were good at?

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What physical activity are you most likely to enjoy?

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What physical activity are you most likely to enjoy?

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Think about the Pros and cons of increasing your activity levels that are personal to you. Consider difficulties you might face and how you can prepare for them.

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The heart is a muscle and exercise keeps it strong

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The heart is a muscle and exercise keeps it strong

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Can stop or slow the development of diabetes

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Can stop or slow the development of diabetes

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Which in turn puts less stress on the heart

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Remember to Start small, keep it simple and choose something you enjoy!

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Remember to Start small, keep it simple and choose something you enjoy!

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Housework

Gardening/ DIY

Walking to the shop

Taking the stairs

Walking the dog

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Examples;

Using resistance bands,

climbing stairs,

digging the garden,

lifting and carrying shopping,

pilates, yoga, Tai Chi

lifting weights.

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150 minutes (2 1/2 hours) of moderate intensity activity per week (NICE, 2014).

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150 minutes (2 1/2 hours) of moderate intensity activity per week (NICE, 2014).

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Reduces likelihood of getting heart disease

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Reduces likelihood of getting heart disease

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Improves strength flexibility and balance

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Improves strength flexibility and balance

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"Physical activity gets easier over time"

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"Physical activity gets easier over time"

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Improved psychological well-being and cognition 

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Improved psychological well-being and cognition 

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Self control

Ability to rise to a challenge

Self esteem

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Can alleviate the negative symptoms of schizophrenia

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Can alleviate the negative symptoms of schizophrenia

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In turn reduces:

depression,

social withdrawal

isolation

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Cuts down on stress hormones, reducing anxiety

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Cuts down on stress hormones, reducing anxiety

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Endorphins reduce feelings of pain and can make you feel more positive.

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Write down your personal reasons for wanting to increase your physical activity levels. What is the cost of not changing?

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What happens inside your body when you exercise?

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What happens inside your body when you exercise?

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What happens inside your body when you exercise?

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How to increase my physical activity levels?

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How to increase my physical activity levels?

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Use the tabs at the top of the page to choose a workout from the NHS Fitness Studio's range of online exercise videos.
Take your pick from 24 instructor-led videos across our aerobics exercise, strength and resistance, and pilates and yoga categories.

These workouts have been created by fitness experts InstructorLive and range from 10 to 45 minutes.

There are exercises to tone your abs, raise your heart rate, and tone your upper arms. You will also find workouts suitable for new mums, such as postnatal yoga, or health problems, such as pilates for back pain.

Plus, there's the Wake up! workout, Vinyasa flow yoga, and Belly dancing for beginners to get you moving.

Keeping active and healthy

All of these routines count towards the recommended guidelines for weekly physical activity.

Regular exercise has been proven to help reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and stroke.

Research shows that physical activity can also boost self-esteem, energy, mood and sleep quality.

For more free exercise ideas, check out our other popular exercise programmes, such as the Couch to 5K running plan for beginners, Strength and Flex podcast, and the 10-minute workout series.

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Use the tabs at the top of the page to choose a workout from the NHS Fitness Studio's range of online exercise videos. Take your pick from 24 instructor-led videos across our aerobics exercise, strength and resistance, and pilates and yoga categories. These workouts have been created by fitness experts InstructorLive and range from 10 to 45 minutes.

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Any physical activity is better than none, there is no need to be overambitious, be confident it's achievable for you. Try to be active everyday.

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Any physical activity is better than none, there is no need to be overambitious, be confident it's achievable for you. Try to be active everyday.

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Square boxes are videos and health tools.

Green section is to inform you.

Blue section is to support with planning, self help and measuring progress.

Yellow section is signposting support available to you online and in your local area.

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Moderate-intensity is any activity that makes you feel:

warmer

breathe harder,

makes your heart beat faster than usual,

but you should still be able to carry on a conversation.

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Support healthy lifestyles providing access to a number of sports groups, physical and well being activities for all abilities.

Work with people in recovery from mental illness and substance abuse.

Make an appointment with a friendly advisor for a chat about current options.

Tel: 0800 123 456

Email: hhcentre@living.co.uk

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Motivational stories and practical ideas

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Motivational stories and practical ideas

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Being active can change your life,. What's Stopping You?

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Our Exercise Referral scheme is a great way for people with long term health conditions to increase physical activity levels and improve health. At Everyone Active we want everyone to enjoy and maintain at least 30 minutes of physical activity, five times a week, as part of a healthy lifestyle.

The Exercise Referral scheme covers a wide range of health conditions including high blood pressure, diabetes, asthma, arthritis, overweight or obesity, depression or anxiety, osteoporosis among other conditions, all of which we can help you with.

If you want to positively influence your health and wellbeing then our trained fitness instructors are ready to get you started with a great variety of enjoyable physical activities to benefit your health.

Our instructors will help encourage you to start a suitable exercise programme, promote healthy lifestyle changes, advise you on how to exercise safely and support you through the programme with any advice you need.

Regular physical activity can benefit your heart health, manage your weight, improve your muscle and joint functions, and positively affect your mind. Not only will it help you manage and control existing conditions, but it will help protect you from developing other health complications too.

To get started please speak to your local centre or Health Professional about being referred onto our scheme where you will be able to use a range of facilities with expert guidance and support.
What do we do?

We provide support, advice and encouragement from our fully qualified Exercise Referral Specialist

Exercises will prescribed in exercise programme to assist with your current illness or disease

We offer special exercise referral gym sessions weekly

Help to improve your energy, general wellbeing and increase you physical activity levels

Introduce you to new friends

How can I join?

Simply speak to your GP or Practice Nurse

This service is open to non-members only

Your GP/Practice Nurse will confirm whether you fit the referral inclusion criteria.
What does the scheme involve?
We provide support, advice and encouragement from our fully qualified GP Referral Exercise Specialist, they will design and guide you through your own personal fitness plan depending upon your medical conditions and abilities.

Activities may include:

Gym based exercise

Group exercise classes

Swimming

Water based activities e.g. Aqua Fit

*Participation in activities are dependent on your medical condition(s)
What if I have not exercised before?

Our Exercise Referral Exercise Specialist will design and guide you through your own personal fitness plan. All that you require is comfortable clothing, training shoes and a bottle of water
How can I join or access the scheme?

Simply speak to your GP or Practice Nurse

If you are eligible request to be referred

How long do I need to attend?
Participants are required to attend at least 2 sessions weekly

Member Testimonials

The benefits of exercise on health are well documented, below are some of our member testimonials since the scheme started.

"The gym staff are very friendly and motivational and have helped me achieve my goals. I mix my gym workouts with group exercise classes and swimming and very much enjoy it. I am now depression free - I am a new man!!!"

"The scheme has improved my way of life. Most importantly as a diabetic my sugar level has reduced down to the required level of 4. As a result my diabetic Nurse advised that I no longer needed to stay on the Metformin"

"I didn't want to do the scheme but really it's the best thing I've ever done. I lost 3 & 1/2 stone"

"A recent patient with fibromyalgia told me she has had a better response to the exercise programme set up for her via Everyone Active than 16 different painkillers & antidepressants we have tried! I have positive feedback from every patient who attends the sessions & have seen really significant & long term improvements in patient health resulting from the lifestyle changes they have made"

Dr Sillitoe

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Our Exercise Referral scheme is a great way for people with long term health conditions to increase physical activity levels and improve health. At Everyone Active we want everyone to enjoy and maintain at least 30 minutes of physical activity, five times a week, as part of a healthy lifestyle.

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Green Gym - Become a conservation volunteer

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Green Gym - Become a conservation volunteer

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The demand for Green Gyms is growing with more launching each year - in urban centres such as London the number of Green Gyms has grown by 500% since 2011. With the rise in physical inactivity, isolation and the resulting health issues Green Gyms provide opportunities for individuals to connect with nature and their community, and co-create high quality and sustainable green spaces.

We are also working with Mind on an innovative new project called Pro-Active Minds. This will promote individual resilience and wellbeing for people who are at risk of developing a mental health condition or who have otherwise presented with emotional distress. Funded by the Department of Health this development phase will be delivered in key areas across London (Hackney, Hounslow, Enfield and Newham), and piloted nationally. Pro-Active Minds will utilise a sustainable volunteer-led, peer support model within an ecotherapy setting based on a framework of Five Ways to Wellbeing.

Love it! You always feel so much better after being out in the fresh air, getting your hands dirty... you always have a good laugh!

Roisin from the Benedy Gardening Club Green Gym

Tempted to try it out? Why not join in with one of TCV's 100 Green Gyms across the country, get fit, meet new people and transform your local environment and community.

Sponsor a Green Gym

Would your organisation like to help the local community by setting up a brand new Green Gym? Or would you like to support one of our established Green Gyms?

TCV has a range of flexible corporate sponsorship options for organisations who would like to work with us.
Sponsor a Green Gym Download our Green Gym brochure

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Green Gym from The Conservation Volunteers - Exercise to make a difference

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The demand for Green Gyms is growing with more launching each year - in urban centres such as London the number of Green Gyms has grown by 500% since 2011. With the rise in physical inactivity, isolation and the resulting health issues Green Gyms provide opportunities for individuals to connect with nature and their community, and co-create high quality and sustainable green spaces.

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Walking is one of the simplest, most natural forms of exercise. It requires no special equipment, no specific levels of fitness, and can be done almost anywhere.

Why is walking the perfect exercise?

Walking is the perfect exercise because it's simple, natural, and accessible to everyone. It doesn't require any special equipment or specific levels of fitness, and it can be done almost anywhere. The benefits are numerous, from improving physical health to boosting mental wellbeing.

Do you need a minimum level of fitness to walk?

No, you don't need to have a minimum level of fitness to walk. The walks are over easy terrain and at a steady pace to suit everyone, regardless of their fitness level.

What are the health benefits of physical activity?

Walking is a simple yet powerful form of exercise that can bring numerous benefits to our physical and mental health. Unfortunately, our population is becoming less active with each passing year, with physical inactivity being associated with one in six deaths in the UK and costing the nation £7.4 billion annually, including £0.9 billion to the NHS alone. Despite the known benefits of physical activity, many people are not aware of its significance and do not engage in enough exercise to maintain good health. In fact, around one in three men and one in two women are not active enough. Moreover, physical activity tends to decrease with age, particularly in older years, and people with disabilities or long-term conditions are twice as likely to be inactive.

However, there is a unique opportunity to encourage people to be more active. A recent study shows that one in four people would be more active if advised by a healthcare professional. The UK Chief Medical Officers' Guidelines recommend adults do at least 150 minutes of moderate intensity activity, 75 minutes of vigorous activity, or a mixture of both each week, along with two days of strengthening activities and reducing extended periods of sitting.

Source: https://www.gov.uk/government/publications/physical-activity-applying-all-our-health/physical-activity-applying-all-our-health

How can I tell if my walking speed is enough?

An active walk is usually 3 miles per hour, faster than a leisurely walk. To check if you're walking actively, you should be able to talk while walking but not easily sing. The Active 10 app can also tell you if your pace is fast enough.

Can walking help with asthma?

Walking is a simple and easy way to improve your health, including managing asthma symptoms. Here's how it can help:

Better breathing: Walking helps increase lung capacity and improve breathing, making it easier to breathe.

Less stress: Stress and anxiety can trigger asthma, but walking has been shown to reduce stress levels.

Better breathing pattern: Walking can help improve how you breathe, reducing the risk of shortness of breath.

Stronger immunity: Regular walking can strengthen your immune system, reducing the risk of respiratory infections.

It's important to be careful and listen to your body when starting to walk for exercise. Start with short walks and gradually increase the intensity and duration. If you have any concerns, talk to your doctor.

Walking is a great form of low-impact exercise that can help manage asthma symptoms, improve overall health, and increase physical activity. Whether you're a beginner or an experienced walker, taking a brisk walk for just 10-15 minutes a day can bring many benefits.

Can walking help with cancer?

Here's how walking may help those affected by cancer:

Boosts physical fitness: Regular walking can help improve physical fitness, increase energy levels, and reduce fatigue, making it easier to carry out daily activities and improve overall quality of life.

Reduces stress and anxiety: Cancer related treatments can be stressful and anxiety-inducing, but walking has been shown to reduce stress and anxiety levels, helping individuals better manage emotionally.

Promotes better sleep: Cancer and its treatments can impact sleep, but walking has been shown to improve sleep quality and help individuals get a better night's rest.

It's important to note that while walking can be a great form of exercise for those affected by cancer, it's essential to be cautious and always listen to your body. Start with short walks and gradually increase the intensity and duration.

Can walking help with diabetes?

Here's how walking can help manage diabetes:

Balances blood sugar levels: Walking can help regulate blood sugar levels by improving insulin sensitivity, making it easier to control blood glucose levels.

Reduces risk of heart disease: People with diabetes have a higher risk of heart disease, but regular physical activity like walking can reduce this risk by improving heart health.

Aids weight management: Walking can help with managing your weight, which is important for those with diabetes as being overweight can make it harder to control blood glucose levels.

Relieves stress: Stress can cause spikes in blood glucose levels, but walking has been shown to reduce stress and promote relaxation, helping to regulate blood sugar levels.

Boosts energy: Regular walking can increase energy levels and improve overall physical and mental wellbeing, making it easier to manage diabetes.

Incorporating walking into your daily lifestyle can bring numerous benefits for people with diabetes. Even a slow and steady walk for just 10-15 minutes a day can make a big difference in managing diabetes and improving overall health.

Can walking help with mental health?

Walking is a simple and easy way to boost your mental wellbeing and overall happiness. Here's how taking a walk can help improve your mental health:

Relieves stress and anxiety: Walking can help reduce stress and anxiety levels by allowing you to clear your mind and focus on your surroundings. The act of moving and breathing deeply can help calm the mind and reduce symptoms of anxiety.

Boosts mood: Regular walking has been shown to release endorphins, which are the body's feel-good chemicals. This can help boost your mood and how you feel.

Improves sleep: A regular walking routine has been linked to improved sleep patterns.

Boosts self-esteem: Walking and being physically active can boost self-esteem and confidence, as you feel better about yourself and your body.

Provides a sense of accomplishment: Walking and setting achievable goals for yourself can provide a sense of accomplishment and improve overall confidence.

Walking doesn't have to be a high intensity workout to be effective. Even a 10-15 minute walk in nature, with friends or a pet can have a big impact on your mental health. Put on those walking shoes and give it a try. Your mind and body will thank you.

What are the cities covered by Walking for Health?

London, Birmingham, Glasgow, Liverpool, Bristol, Sheffield, Edinburgh, Leeds, Manchester, Newcastle upon Tyne, Nottingham, Kingston upon Hull, Stoke-on-Trent, Southampton, Coventry, Bradford, Cardiff, Belfast, Leicester, Plymouth, Wolverhampton, Derby, Sunderland, Swansea, Portsmouth, York, Wakefield, Milton Keynes, Newport, Aberdeen, Norwich, Bournemouth, Swindon, Dudley, Luton, Poole, Southend-on-Sea, Reading, Oxford, Blackpool, Colchester, Rotherham, Cambridge, Northampton, Oldham, Crawley, Eastbourne, Sale, Gloucester, Gillingham, Wokingham, Dartford, Maidstone, Southport, Stirling, Blackburn, Lowestoft, High Wycombe, Rochdale, Chesterfield, Nuneaton

Can I volunteer?

You can soon join us in our mission to promote happiness and wellbeing through walking! Our dedicated team plays a vital role in making our walks a positive experience for all. Whether you're an avid walker or just looking to start a new healthy habit, we have a place for you in our team.

How do you stay motivated?

If you have started walking, you have taken the first step towards a healthier and happier life. However, it can sometimes be difficult to maintain your momentum. Here are some helpful tips to keep you motivated and make walking a part of your daily routine.

Set achievable goals: Creating personal goals can help you stay focused. Ensure that your goals are challenging but realistic, and set a deadline to measure your progress. Write down your goals and share them with others to receive encouragement and feel confident. Don't forget to reward yourself when you reach your goals and set new ones.

Take on a challenge: Participating in a walking challenge can provide you with a goal to strive for. Sign up for a walk for a charity, such as Macmillan's " Mighty Hikes ", and let people sponsor you for added motivation.

Walk with others: Walking with friends or a group is an excellent way to stay motivated. It can also be more enjoyable as you can chat and cover more ground before you know it.

Explore new routes: Discover new places by joining different Walking for Health walks in your area or finding new routes with your friends.

Use technology: Tracking your progress can be rewarding and help you stay motivated. Use a smartphone app (such as a step counter) to keep track of the distance you walk, steps taken, and calories burned. Try to reach between 6000-10,000 steps a day, but remember that every step counts, even if you can't reach the full goal.

Making progress, even in small increments, is a victory.

CBD and walking make the perfect duo for an ideal self care routine. By incorporating both, you can boost your overall wellness and nurture your mind and body.

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Walking is one of the simplest, most natural forms of exercise. It requires no special equipment, no specific levels of fitness, and can be done almost anywhere. Why is walking the perfect exercise? Walking is the perfect exercise because it's simple, natural, and accessible to everyone.

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Local Groups and Activities to get active with others!

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Local Groups and Activities to get active with others!

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We all know that being physically active is good for our bodies. But our physical health and mental health are closely linked - so physical activity can be very beneficial for our mental health and wellbeing too.

Lots of us don't get enough exercise to stay healthy, but physical activity is particularly important if you have a mental health problem. This is because people with mental health problems are more likely to:

have a poor diet

smoke or drink too much alcohol

be overweight or obese (this can be a side effect of taking medication)

So if you have a mental health problem, the health benefits of becoming more physically active are even more significant.

How mental health impacts on physical conditions

Having a mental health problem can put us at even higher risk of developing serious physical health problems than other people. Those of us with a mental health problem are:

twice as likely to die from heart disease

four times as likely to die from respiratory disease

on average, likely to die between 10 and 17 years earlier than the general population, if we have schizophrenia or bipolar disorder (this may be due to a number of factors including suicide, poor diet, exercise and social conditions. People may also be slower at seeking help , while doctors can sometimes fail to spot physical health problems in people with severe mental health problems)

If you have a long-term physical health condition it can also put you at risk of developing a mental health problem such as or depression . For some people, the impact on your mental health could become more of a problem than the physical condition itself. Exercise programmes and other treatments like cognitive behavioural therapy (CBT) and mindfulness have been shown to improve anxiety and depression, and quality of life for people with chronic illnesses.

What does being physically active mean?

We all have different reasons for being active. The types of activity we do usually falls under these headings:

Physical activity. This can describe anything we do that involves moving our bodies.

Exercise. Any physical activity could be considered exercise, but when we talk about doing exercise we usually mean activities we do deliberately for fitness or training, rather than something that's part of our daily routine.

Sport. Sport usually refers to physical activities we do on our own or in a team for competition or fun. People working in the sport and leisure industries use the word in its broadest sense, including activities such as tennis, athletics, swimming, keep-fit or Zumba classes. Some sports such as snooker or darts are more about skill than any physical exertion (Sport England, the national body responsible for increasing access to sport, has an extensive list of sports on its website).

Disability sport and inclusive sport

You might consider your mental health problem to be a disability , or you might not. If you are disabled, you might be even less likely to do any sport as a physical activity - only 1 in 6 disabled people play a sport regularly compared to 1 in 3 non-disabled people. But many of the bodies that oversee particular sports (for example The Football Association or Lawn Tennis Association) provide tailored opportunities for disabled people to enjoy sport, whatever your level of ability. This includes people with mental health problems.

Quick tips for being more active

Watch our video for five ways to get moving and feel better.

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Physical activity, sport and mental health

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We all know that being physically active is good for our bodies. But our physical health and mental health are closely linked - so physical activity can be very beneficial for our mental health and wellbeing too. Lots of us don't get enough exercise to stay healthy, but physical activity is particularly important if you have a mental health problem.

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General health and fitness guidelines for adults aged 19 to 64, including tips on how to achieve 150 minutes of moderate intensity activity a week.

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Prescribed exercise referral from your GP

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Prescribed exercise referral from your GP

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Schizophrenia is linked to an increased likelihood of developing a serious heart condition.

Physical inactivity and long periods of time sitting has been proven to increase our likelihood for developing a serious heart condition. Physical activity and exercise not only reduces the likelihood of developing heart conditions in the long term but has been proven to have a positive impact on our mental health and self esteem.

When living with Schizophrenia, psychological and physical symptoms including the effects of medication can cause barriers to our ability and motivation to exercise. That does not mean that it is in any way an impossible goal. There are many ways of increasing our motivation and confidence in exercise no matter how small these changes are to begin with.

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Exercise helps everyone live a happier and healthier life. If you have heart and circulatory disease, it can help manage your condition and get you feeling great.
What's on this page?

Why should I exercise?

It's well-known that exercise is good for your health. When it comes to your heart, it can reduce your risk of heart and circulatory diseases by up to 35% - giving you peace of mind and a longer life. Getting active can also help you:

control your weight

boost energy and improve sleep

improve mental health

improve symptoms of heart and circulatory conditions like angina pain in the long-term - making everyday life easier and letting you do more

reduce blood pressure and cholesterol, which lowers your risk of getting heart and circulatory diseases like heart attacks, strokes and vascular dementia

reduce feelings of stress.

Should I exercise?

It's normal to worry whether you should exercise if you've got a heart problem. Most people will still be able to and feel the benefits of staying active. In most cases, getting your muscles and lungs working better helps put less strain on your heart. However, there are some things to keep in mind before getting active:

heart conditions - with some conditions, you may have to think about whether you can use weights, or how intense your exercise can be. If you use GTN spray to manage your chest pain, speak to your doctor or pharmacist about how you can use it alongside exercise

medications - some may affect your exercise. For example, beta blockers affect your heart rate and may make you feel more tired. Talk with your doctor to find the medication that works for you

implantable cardioverter defibrillator (ICD) & pacemakers - most people with these implanted devices can exercise safely and your doctor should tell you if you have any limits to what you should do. This often means sticking to moderate intensity exercise (like walking and gardening) and avoiding contact sports like rugby

listen to your body - you should only exercise if you're feeling well enough to do so. If you start to feel symptoms such as chest pain, palpitations (the feeling like your heart is pounding, or skipping a beat) or unusual shortness of breath, you may need to scale back your exercise. Speak to your doctor If you're experiencing this

the weather - if it's too hot or too cold, your heart may be under more strain to exercise. If this is the case, try a low-stress activity like stretching instead.

If your doctor is happy for you to exercise, you can start by choosing an activity that's right for you. We can help you with cardiac rehab, chair-based workouts, top tips about running and much more. Get started with our guide on starting exercise after a heart attack or surgery.

It's important that you speak to your doctor before beginning any physical activity for the first time. They can answer any questions you may have, tell you about exercising with your condition and provide you with specific information to help you safely get active.

You should not start any exercise if you are currently feeling symptoms and should stop and rest if you notice them during your exercise. If this happens, you may need to scale back the intensity of your exercise until you've spoken to your doctor.

If you have chest pain that's not gone away or any other symptoms of a heart attack, call 999.

What type of exercise should I do?

Not all exercise is the same and the different types of exercise you do have different benefits for your body. The recommended types of exercise for improving heart health are:

aerobic exercise - when you're moving your body in a way that makes you warm and slightly out of breath like when walking, cycling, doing housework or gardening. Over time, this type of exercise helps your heart and circulatory system to work better by helping to lower your blood pressure and resting heart rate, improving cholesterol levels and helping you maintain a healthy weight

balance and flexibility exercise - exercise like yoga, tai chi and Pilates where we hold our bodies in less stable positions. These exercises make sure our muscles don't get too tight and keep us flexible, helping avoid pain or injury and reduce the risk of having falls

resistance exercise - resistance training like lifting weights or using resistance bands and cables to strengthen your muscles. The stronger your muscles are, the harder they can work which takes the strain off your heart making it easier to do everyday tasks. Check in with your doctor before you start any resistance training as it may not be suitable for some people with heart conditions.

It's important to remember that getting active doesn't have to mean spending lots of time doing an activity that you may not enjoy. It can be something as simple as playing with your grandkids, walking to the shop or gardening. If it gets you a little out of breath, you're being active.

For most people, your weekly exercise should be a combination of aerobic, resistance and flexibility and balance activities for well-rounded health. Not sure where to start? Find out which activity suits you best by taking our quiz.

How much exercise should I do?

It's recommended that you do at least 150 minutes of moderate intensity exercise per week. Moderate exercise is when you feel warm and comfortably breathless like when walking or pushing a lawn mower. Intense exercise is when you breathe hard and fast like when running, swimming or cycling.

What one person finds moderate may be intense to another. That's why it's helpful to do the 'talk test' while you're exercising to find the right level for you. The talk test:

if you can comfortably talk while being active

feel warm and are breathing a little more heavily than normal

you're moving at the right pace.

Whether it's walking or weights, it's important to start low and slow and to 'listen' to your body. A session could be as little as five or 10 minutes. Even the smallest changes can have great results.

It's best to spread your exercise evenly over the week, making sure you have some rest days to ensure your body recovers. Recovery can be just as important for improving your fitness as the exercise itself. Being active is about living a happier, healthier life and should fit into it how you live.

How do I prepare for exercise?

Setting yourself up properly can make the difference to how you feel when you exercise. To get the most out of your activity, prepare by:

eating early and right - eat carbohydrate-based foods in plenty of time before exercising for energy and to avoid feeling too full

getting the essentials together - get your equipment ready, wear light, loose clothing and have a bottle of water and towel to hand

preparing your space - if you're at the gym, know what equipment you plan on using and where those things are. If at home, make sure there's enough room to exercise, move anything in your way and that you won't be interrupted

warming up and cooling down - stretching and starting slow helps loosen you up, lowering the chance of getting hurt and improving your movement.

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Why should I warm up and cool down?

It's easy to skip if you're tired or in a rush but warming up and cooling down is important to staying safe and getting the most out of your workout. Warming up and cooling down helps by:

getting you in the right mood to exercise

preparing your body by raising your heart rate slowly, so there isn't a sudden increase in workload for your heart

sending blood to the active areas of your body

stretching to keep your muscles from shortening and increasing flexibility

warming up your muscles and preparing the joints for movement.

If you have a heart condition, a warmup should last at least 15 minutes and a cool down should last at least 10 minutes. Older adults may need 15 - 20 minutes.
What should I eat and drink?

Whatever your activity level, to stay fit and healthy everyone needs a good balance and variety of foods. This means choosing healthy carbohydrates, lean proteins, eating more fruit and vegetables and keeping hydrated.

carbohydrates - these are your body's main source of energy when you're exercising. It's best to choose high fibre, wholegrain varieties of oats, pasta, rice, breads and cereals. Carbohydrates provide the slow release of energy you need to fuel your exercise. There's no need to eat extra carbohydrates if you're active unless you're training for longer events

fruit and vegetables - these are packed with vitamins, minerals, and fibre which help keep your body and immune system healthy when you exercise. Aim for at least five portions a day

protein - known as the building blocks of life, these help your body grow and repair. You should try and include a portion of protein like lean meat, fish, eggs, dairy or alternatives sources like peas, pulses or beans with most meals

fluids - exercising raises your body temperature and your body tries to cool down by sweating. This causes a loss of water and salts through the skin. How much fluid you need depends on how long you exercise for, the temperature, and the amount you sweat. For most people, unless you are exercising for more than an hour, drinking 6-8 glasses of fluid (water, squash, fruit juice, caffeine-free teas) a day is a good idea.

Allow enough time to eat and drink before exercising to ensure your food is fully digested and avoid feeling sick or uncomfortable during exercise. Try to have a balanced meal 2-3 hours before exercising.

It's just as important to have a healthy diet as it is to exercise. Use our recipe finder for hundreds of delicious and healthy meal ideas packed with the nutrients you need for being active.

Exercise tips

You may find it hard to be more active at first, but as time goes on it'll get easier as your body gets used to activity. You may only notice small improvements, but it all adds up. Here are our top tips to get you started:

breathe - remember to breathe deeply throughout an activity to keep oxygen coming into your body and to help keep your blood pressure under control

be sociable - go for a walk with a friend, join a group or get active for charity to meet like-minded people and have fun

keep an eye on your progress - many smart phones count the number of steps you walk each day or time how long it takes you to swim a lap of the pool. Challenging yourself and getting better at an activity is fun

make exercise part of your day - plan a time to do some physical activity that fits in with the rest of your day like by walking or cycling instead of driving. It could even be something as small as parking your car further from the shop or getting off the bus a stop early. If you miss a day, don't worry - just make sure you start again when you can

keep moving - everyday activities count, so look out for opportunities to be active during the day while you're inside or outdoors. Whilst moving, don't change position too quickly as this can cause dizziness

start small - try breaking down your exercise into short sessions throughout the day and build up from there. You could start by taking a five minute walk every day or trying our 10-minute workout

set realistic goals - setting goals like doing a short walk outside every day is fun and makes you feel great when you achieve them. If you want to keep setting new goals, read about using the FITT principle

set reminders where you can see them - stick post-it notes on the fridge or set daily reminders on your phone so you don't forget (it's easily done)

get variety - make a list of enjoyable activities you can do such as dancing or cycling and do a different activity each week. This way you're less likely to get bored and lose interest

be proud of yourself - pat yourself on the back when you hit a goal. You've looked after your heart and that's something to be proud of.

Want to know more?

Order or download our Understanding physical activity leaflet to help you get moving.

Heart Helpline & other support:

speak to our cardiac nurses by phone, callback, email or online chat on Heart Helpline (Monday to Friday, 9am to 5pm)

contact us to talk to our customer care advisors, find your local BHF shop and for any comments, compliments and complaints you may have

sign up to our Heart Matters magazine for online information packed with health and lifestyle advice.

You can trust our health information

We've followed an eight-step process to make sure this content is reliable, accurate and trustworthy. Learn how we make our health information reliable and easy to understand.

Updated: October 2022

Next update due: October 2025

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Exercise helps everyone live a happier and healthier life. If you have heart and circulatory disease, it can help manage your condition and get you feeling great.

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Find out how many calories you burn doing different exercises from housework to cycling with the British Heart Foundation Calorie Calculator.

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Check with your doctor before starting any new exercise routines.(risks)

You are entitled to an annual physical health check.

Your doctor can prescribe exercise.

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What happens at your annual physical health check?

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What happens at your annual physical health check?