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Exercise can improve your health in many ways

Being active is a major part of looking after your cholesterol levels and keeping your heart healthy. It can:

How much physical activity should I do?

  • Adults should aim to do at least 150 minutes of moderate intensity activity or 75 minutes of intense activity every week. If you can do more that’s even better.
  • Children and young people under 18 should aim to do at least one hour of activity every day.
  • Children under the age of five who can walk without help should be active for at least three hours a day, spread throughout the day.
  • One way of reaching 150 minutes a week is by being active for 30 minutes a day, at least five days a week.
  • Moderate intensity activity means you get your heart rate up and you're breathing harder, but you shouldn't be out of breath. Walking, jogging, swimming, cycling and dancing are all good choices. 
  • Remember to start slowly and build up. 

Read CP+R's guest blog on preventing injury

Read blog

CP+R's exclusive offer

Read offer

HEART UK have partnered with CP+R  to provide you with these exclusive home exercise videos. 

Important: the following exercises are not intended for individuals who have been diagnosed with a cardiovascular condition or disease. They are also not made for anyone who is already attending cardiac rehabilitation. These videos are aimed at people seeking to prevent cardiovascular risk and disease. If you have any concerns about your heart or health in general, we strongly suggest speaking to a medical professional, such as your GP.


Coach Lewis from CP+R (Clinical Prevention & Rehabilitation) will take you through an exercise routine from the comfort of your own home, whenever is convenient to you. These videos are aimed at raising your heart rate and increasing your blood circulation for better cardiac (heart) health.

Each session consists of:

  • a warm-up to increase your heart rate safely
  • main body exercises lasting for 60 seconds each, followed by a 15-second rest
  • cool down to stretch the muscles used and expel the waste products produced while exercising.

Find out more about the RPE Scale (Rate of Perceived Exertion). 

Space - You should be able to carry out all of the exercises within the area of an exercise mat. You'll also need a little space to the side to store the chairs and weights. 

Monitoring your heart rate - It is very useful to monitor your heart rate on an on-going basis, and particularly during exercise to monitor maximum heart rate levels. CP+R recommend using either a watch or a chest strap. A watch can be worn continuously, whilst most most people will only wear a chest strap during exercise. A chest strap is regarded as more accurate, which is important when monitoring maximum heart rates. 

CP+R strongly recommends that you consult with your physician before beginning any exercise program*.

*When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge CP+R from any and all claims or causes of action, known or unknown, arising out of CP+R negligence. 

Please note: By taking part in these exercises, you are doing so at your own risk and HEART UK cannot be held responsible for any injury caused.

Choose the level that suits you:

Low-intensity exercise workout

Equipment needed:

  • A chair

  • 2 small weights or water bottles

  • A theraband
  • An exercise mat


Medium-intensity exercise workout

Equipment needed:

  • Two chairs or an exercise bench
  • An exercise mat


High-intensity exercise workout 

Equipment needed:

  • 2 small weights
  • An exercise mat

Please help us to continue our work and make a donation


How to get more active

There are lots of ways to be active. You don’t have to use a gym or join the local football team if it’s not your cup of tea. Instead, see where you can fit extra bursts of activity into your day. 

It can be more fun being active with others. Why not organise a regular walk or swim, or arrange a trip to the park or a nature ramble with family and friends?

Find things that you enjoy doing so that you’re more likely to stick with them in the long term. Make them part of your routine and form new healthy habits.

You can also visit NHS ONE YOU. They have lots of ideas and support for getting active, including a free app, ways to get fit for free at home, and Couch to 5K – a plan to take you from total beginner to running 5K in 9 weeks.


Getting more activity into your day

Hop off the bus or tube a stop early and walk part of your journey.

Take the stairs, not the escalator.

Go for a regular walk, before breakfast or at lunchtime.

Park further away from the shops and walk the rest of the way.

Get into gardening or share an allotment with friends.