Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Exercise after a heart attack
Exercise after a heart attack
By the Exercise Explorer team. Last updated 13 November 2026.
After a heart attack, exercise-based cardiac rehabilitation is the standard route back to activity. Large reviews of trials suggest it lowers the risk of further heart attacks and hospital admissions and improves quality of life. These are the options to discuss with your cardiac team.
Read this first. Do not start exercising after a heart attack without advice from your cardiac team. Ask for a referral to cardiac rehabilitation and follow the plan they give you, including medicines. This is general information, not medical advice.
The short answer
- The 2021 Cochrane review found that exercise-based cardiac rehabilitation reduced the risk of heart attack, likely reduced all-cause mortality slightly, and greatly reduced hospital admissions, with improved quality of life up to 12 months.
- An earlier review of 63 studies (14,486 people) found reduced cardiovascular mortality (relative risk 0.74) and hospital admissions (0.82).
- Cardiac rehab is supervised and tailored. It is the safest way to build up.
- Walking is the usual starting point, with intensity guided by your team.
Safe exercise after a heart attack
Cardiac Rehab
Supervised graded exercise after heart events.
Aqua Aerobics
Group exercise to music in a pool.
Tai Chi
Slow, flowing movements for balance and calm.
Resistance Band Training
Full-body workouts with elastic bands.
Stationary Bike
Seated cycling at the gym or at home.
Chair Exercises
Seated exercises for strength and circulation.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
The usual starting point, at a pace your team has agreed.
30 min × 5/wkEffort ●○○○○Free - 2Cardiac RehabModerate evidence
The supervised programme of exercise, education and support. Ask your team for a referral.
60 min × 2/wkEffort ●●○○○Free - 3Aqua AerobicsModerate evidence
Gentle, supported movement. Check first with your team and about wound healing if you had surgery.
45 min × 2/wkEffort ●●○○○Low cost - 4
- 5Resistance Band TrainingModerate evidence
Light strength work, once your team says it is suitable.
30 min × 3/wkEffort ●●○○○Low cost - 6
- 7
What to avoid or go slowly with
- Starting exercise without clearance from your cardiac team.
- Heavy lifting, straining or holding your breath, unless advised.
- Exercising in extreme heat or cold, or immediately after a heavy meal.
- Pushing through chest discomfort, dizziness or unusual breathlessness. Stop and follow your action plan.
- Stopping your medicines because you feel better.
Getting going after a heart attack: a gentle week to discuss with your team
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 5 to 10-minute slow walk, if your team has said that is fine.
- Day2Rest, or a short walk.
- Day3A 10-minute walk at an easy pace.
- Day4Rest.
- Day5A 10 to 15-minute walk.
- Day6Rest, or gentle seated movement.
- Day7Rest. Follow your own team’s plan, which takes priority over this example.
- My notes: how did you feel during and after, and any symptoms?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Chest pain, pressure or tightness that does not ease within a few minutes of resting, or pain spreading to your arm, neck or jaw
- Severe breathlessness, sweating or feeling faint
- Sudden weakness, confusion or difficulty speaking
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Palpitations, a racing or irregular heartbeat.
- Dizziness or lightheadedness during or after exercise.
- Swollen ankles or breathlessness lying flat.
- Any new symptom that worries you, or you have not been offered cardiac rehabilitation.
What the research says
The 2021 Cochrane review of exercise-based cardiac rehabilitation for coronary heart disease supports earlier conclusions that it provides important benefits, including reduced risk of heart attack, a likely small reduction in all-cause mortality, a large reduction in all-cause hospitalisation and associated costs, and improved quality of life up to 12 months. Over longer follow-up, benefits may include reduced cardiovascular mortality and heart attack. The review noted a need for trials more representative of usual clinical practice.
A 2016 update of the Cochrane review (63 studies, 14,486 people, median follow-up 12 months) found that cardiac rehabilitation reduced cardiovascular mortality (relative risk 0.74) and hospital admissions (0.82), with no significant effect on total mortality, heart attack or revascularisation in that analysis. Most studies reported higher health-related quality of life in at least one domain.
These are averages across studies of people with coronary heart disease, including after a heart attack. Your own plan depends on your heart function, treatment and other conditions.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
Is it safe to exercise after a heart attack?
Exercise is a core part of recovery, but you should do it under your cardiac team’s advice, ideally through cardiac rehabilitation, which is supervised and tailored.
What is cardiac rehabilitation?
A programme of supervised exercise, education and support for people recovering from a heart attack or heart surgery. Ask your doctor or nurse for a referral.
Does cardiac rehab work?
Cochrane reviews found it reduced the risk of heart attack and hospital admissions and improved quality of life, with a likely small reduction in overall mortality.
When can I start walking again?
Often within days to weeks, but the timing and distance depend on your recovery. Follow your team’s plan.
How hard can I exercise?
Your team will guide you, often with a target heart rate or an effort scale. Generally you should be able to talk while exercising.
Can I lift weights after a heart attack?
Light strength work is often included in cardiac rehab, but avoid heavy lifting and straining until your team says it is safe.
When should I get help?
Call 999 for chest pain that does not ease with rest, severe breathlessness, or collapse. Contact your team about palpitations, dizziness or swollen ankles.
Sources
- Exercise-based cardiac rehabilitation for coronary heart disease. Cochrane Database of Systematic Reviews, 2021. doi.org/10.1002/14651858.cd001800.pub4
- Exercise-Based Cardiac Rehabilitation for Coronary Heart Disease: Cochrane Systematic Review and Meta-Analysis. Journal of the American College of Cardiology, 2016. doi.org/10.1016/j.jacc.2015.10.044