Living Well with Heart Failure: What You Can Do Today

James Pickett
May 5
3 min read

In support of Heart Failure Awareness Week – May 5–11, 2025

"Take care of your body. It’s the only place you have to live."– Jim Rohn, 1991

Introduction

May is Heart Failure Awareness Week, a time to focus on one of the most common long-term heart conditions in the UK. While the name "heart failure" can feel overwhelming, the good news is that many people go on to live active, fulfilling lives with the right support.

At My Movement Medicine, we help people regain strength and confidence after a cardiac event — using movement as a foundation for better health. In this post, we’ll explore how exercise supports heart failure management and how to get started at the pace that’s right for you.

“It’s not the load that breaks you down, it’s the way you carry it.”– Lena Horne, 1960

Understanding Heart Failure – and How Exercise Helps

Heart failure doesn’t mean your heart has stopped working. It means it’s not pumping blood as effectively as it should. This can result in tiredness, breathlessness, and swelling in the legs or ankles.

There are two main types:

HFrEF (reduced ejection fraction) – the heart’s pumping action is weakened.
HFpEF (preserved ejection fraction) – the heart pumps normally but doesn’t relax properly between beats.

Exercise is proven to improve the heart’s efficiency, increase circulation, and reduce symptoms in both types【1】. But it’s important to note: some people may need to start with gentle, low-intensity movement — such as short walks, gentle stretching, or chair-based activity — before progressing to moderate-intensity exercise.

You don’t need to be “fit” to begin. You just need to begin.

"Start where you are. Use what you have. Do what you can."– Arthur Ashe, 1975

Tips to Get Started Safely

Start Low if Needed
- If you’re new to exercise or experiencing symptoms like breathlessness or fatigue, begin with 5–10 minutes of light activity.
- Slowly build up in time and intensity over a few weeks.
Use the Borg Scale or Talk Test
- Moderate intensity = breathing faster, a little out of breath, but still able to talk.
- Start below this level if needed, then work toward 11–14 on the Borg RPE Scale.
Warm Up & Cool Down Are Essential
- Spend at least 10–15 minutes easing in and out of your session.
- This helps protect your heart and improves circulation.
Track Your “Normal”
- Monitor symptoms, weight, and energy levels daily. Let your health team know if anything changes.
Stay Connected
- Group sessions (online or in person) offer structure, motivation, and guidance to move at your own pace.

"Motivation is what gets you started. Habit is what keeps you going."– Jim Ryun, 1980

Your SMART Challenges

Short-Term Challenge (2 Weeks)

Goal: Complete 3 low-to-moderate intensity movement sessions per week.

Details: Choose gentle walking, chair-based strength exercises, or a Movement Medicine online class.

Timeframe: Track your sessions for 14 days and note your energy before and after.

Long-Term Challenge (8 Weeks)

Goal: Work toward 150 minutes of moderate-intensity activity per week.

Details: Spread activity over 4+ days. Start wherever you are now, and increase session length gradually.

Timeframe: Track your progress and build up over the next 2 months.

“Those who think they have no time for exercise will sooner or later have to find time for illness.”– Edward Stanley, 1873

Final Thoughts

Heart failure is a serious condition — but it’s one you can live well with, if you’re supported. Exercise doesn’t have to be intense to be effective. In fact, starting gently and building up slowly is often the most successful and sustainable path.

At My Movement Medicine, we’re here to guide you through each step — safely, positively, and with the flexibility to meet you where you are.

Evidence-Based References

Taylor RS, et al. (2019). Exercise-Based Rehabilitation for Heart Failure. Cochrane Database Syst Rev.
NICE Guidelines (2023). Chronic Heart Failure in Adults: Diagnosis and Management. NICE NG106
British Heart Foundation (2024). Living with Heart Failure. www.bhf.org.uk