Home Exercise for Cardiac Rehab: A Friendly, Do-Anywhere Guide
- Jamie Pickett
- Aug 17
- 4 min read
Why exercise at home?
Home exercise is comfortable, convenient, and often cheaper (or free). If transport, access, or costs are barriers, moving at home can be a great option—and you can achieve effective sessions with little or no equipment.
Safety first (please don’t skip)
Stop immediately if you notice chest pain/discomfort, palpitations, dizziness, or light-headedness. If these symptoms don’t settle promptly with rest and/or your GTN, seek medical advice.
Don’t exercise if you feel unwell. Take prescribed medications as directed, avoid big meals right before activity, and sip water during your session.
If you plan to try higher-intensity programmes, speak with your Cardiac Rehab (CR) team first.
When can I start?
The right time depends on your diagnosis, current fitness, and general health. Your CR team can assess you and advise where to begin and how to progress safely—including which websites or apps they trust.
How should it feel? (intensity guide)
Aim for a moderate effort for most sessions: your breathing and heart rate rise, you can still talk in sentences, and you feel able to continue—the “talk test.” Start low, go slow, and build gradually.
Warm-up & cool-down (your non-negotiables)
Warm-up: ~15 minutes of progressive, light activity before your main set. If a video’s warm-up is brief, add your own (e.g., gentle walking).
Cool-down: ≥10 minutes easing the intensity down; add comfortable mobility or stretching.
Set up your space
Choose a well-ventilated, comfortable-temperature area with enough room, good lighting, and no trip hazards (loose rugs, clutter). Keep water handy.
Choosing videos, apps, and plans
Favour resources from reputable organisations (e.g., NHS/BHF) or those recommended by your CR team. Look for sessions that combine aerobic + strengthening elements and include warm-ups and cool-downs. Consider watching a new video first to understand its structure before you try it.
A balanced home-exercise week
Each week, include:
Cardio (aerobic): brisk marching on the spot, step taps, side steps, or low-impact routines.
Strength: sit-to-stands, wall push-ups, supported rows (band or light weights), heel raises.
Mobility/flexibility: shoulder rolls, spine rotations, calf/hamstring/quadriceps stretches.
Balance: tandem stand near support, single-leg stand with fingertip support.
Target (typical): 3–5 cardio sessions + 2 strength sessions + little-and-often mobility/balance. Adjust volume to your stage and your CR team’s advice.
4-week gentle progression (example)
Use the talk test; if you feel wiped out after sessions, you likely did too much—drop volume and rebuild.
Week 1 — Settle in
Cardio x3: 10–15 min continuous or intervals (1 min easy / 1 min steady).
Strength x2 (1–2 sets):
Sit-to-stand (6–10)
Wall push-ups (6–10)
Heel raises (10–12)
Band row or towel row (6–10)
Mobility/balance: 5–10 min on most days.
Week 2 — Add time
Cardio x3–4: 15–20 min continuous or 2:1 intervals (2 min steady / 1 min easy).
Strength x2 (2 sets): same moves; add reps if form is solid.
Maintain mobility/balance.
Week 3 — Add a sprinkle of challenge
Cardio x4–5: 18–25 min; one session can include short “steady+” efforts (e.g., 3 × 2 min slightly harder with full easy recovery).
Strength x2 (2–3 sets): progress range or load (e.g., slower lowers, light dumbbells/bottles).
Balance: try eyes-forward, hands hovering over support.
Week 4 — Consolidate
Cardio x4–5: 20–30 min—majority still moderate.
Strength x2–3 (2–3 sets): add a new pattern if comfortable (e.g., supported split-squat).
Review how you feel; take an easier week if needed.
Sample 30-minute “living-room” session
Warm-up (10–15 min): easy marching → step taps → shoulder circles → gentle side steps.
Main (12–15 min):
2 min steady marching
45 s sit-to-stands, 45 s wall push-ups
2 min side steps
45 s heel raises, 45 s band/towel rows
Repeat the block 1–2× as tolerated.
Cool-down (10+ min): slow walk, breathing control; light stretches (calf, thigh, chest).
Technique & modification tips
Sit-to-stand: nose over toes, controlled lowers; use a higher chair or cushions if needed.
Wall push-up: hands chest-height, step feet closer to lighten the load.
Rows: anchor band safely; if using a towel, pull gently without breath-holding.
Balance: stand near a counter or sturdy chair; build seconds before removing support.
Common questions
What if I haven’t exercised in ages?
Start at an easier level and progress gradually as your fitness returns—this is completely normal.
How do I know if I’m overdoing it?
If you feel exhausted after or the next day, you likely did too much or went too long for your current level—reduce and rebuild.
Are short, at-home strength sessions worthwhile?
Yes—brief, regular sessions add up and support daily function (stairs, carrying shopping). Choose 4–6 moves and keep the quality high.
Should I try “high-intensity” videos?
Only if your CR team says it’s appropriate for you; many people do best staying mostly moderate.
What should I look for in an app/video?
Reputable source, includes warm-up/cool-down, offers lower-impact options, and matches your level. Consider previewing the session first.
How My Movement Medicine can help
Live & online options designed for people with heart conditions—safe, progressive, and encouraging.
Beginner-friendly pathways and clear modifications for different abilities.
Education built-in: we explain intensity, pacing, and how to progress confidently.
Next step: book a trial, or ask about one-to-one support between group sessions so we can tailor your home plan.
Acknowledgement & source
This guide draws on the Association of Chartered Physiotherapists in Cardiovascular Rehabilitation (ACPICR) leaflet Exercising at Home: A guide for people with heart conditions (due for review 2028).
This blog post was written by Jamie Pickett, Clinical Exercise Physiologist, with AI assistance.
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