Building up your level of physical activity safely

Keen to start moving more but not sure where to start?

We've got you covered.

It’s normal to feel a bit anxious or worried about building up your activity levels after a heart event or diagnosis. Your doctor can give you guidance on how you can safely get more active. They can also refer you to other healthcare professionals, like an exercise physiologist or physiotherapist, for advice and support.

How much physical activity should I be aiming for? 

Once you’ve recovered from your heart event and you’ve got the okay from your doctor, it’s time to start building up your activity levels. But what should you be aiming for?

The Australian physical activity and exercise guidelines recommend:

• 150 minutes or more of moderate-intensity aerobic exercise per week. This works out to 30 minutes or more of moderate-intensity exercise most days of the week.
• strength training that works the major muscle groups of the body on two days for additional benefits. Functional exercises that support mobility and balance can be included too and be part of an exercise routine that includes strength and balance. If you have had surgery recently, speak to your doctor or healthcare team about when you can start strength training.

People aged 65 years and over should also include different types of activity to improve flexibility and balance, like tai chi, yoga, or dancing.

How can I build up my physical activity levels safely?

Warm up and cool down

Remember to warm-up before and cool-down after each activity session. To warm up, begin at a slower pace for a few minutes to prepare your body for activity. Once you finish exercising, be sure to cool down, again at a slower pace for a few minutes, to slowly reduce your heart rate and avoid injury.

Stay hydrated

It’s important to keep your fluids up while you’re exercising, and afterwards too. This is to replace the fluids you lose through sweat, so you don’t get dehydrated. And you guessed it, the best heart-healthy drink to stay hydrated is water!

Get comfortable

Make sure you’re wearing comfortable clothing and shoes to exercise in. If you’re outside, make sure you’re prepared for the weather, with a waterproof jacket, hat, sunglasses and sunscreen if needed.

Listen to your body

If you feel uncomfortable, or any part of your body hurts, stop. Speak to your doctor for advice if you are having difficulty building up your activity. If you notice any unusual symptoms or heart attack warning signs while exercising, stop and rest. If your symptoms persist or worsen, call Triple Zero (000) urgently.

Take the first step by joining Heart Foundation Walking