Anxiety

Health & Safety

Exercise makes me feel short of breath, and that worries me.

Shortness of breath is a common symptom of both anxiety and physical activity. This can feel unsettling, but over time, gentle exercise can actually help.

As you become more active, your body may get used to these sensations, making them feel less frightening. Start slowly, take breaks when needed, and focus on what feels comfortable.

If you are worried, speak to your healthcare team.

I’m having chest pains, is it safe to start new activities?

If you’re currently experiencing chest pain, and you haven’t already discussed this with your medical team, it’s important to pause and speak to your medical team before starting any new physical activity.

Chest pain can be a sign that your heart or lungs need medical attention, so it’s always better to be cautious. Once your healthcare team has assessed you, they can help guide you on the safest way to stay active.

Am I too ill to be active?

Even if you’re feeling unwell, have ongoing symptoms, or your condition has progressed, gentle movement can still bring meaningful benefits.

Physical activity doesn’t always mean doing it yourself. For example, a caregiver can help you move your limbs, or you might use aids like a TENS machine to support circulation and muscle function.

You may need to adapt how you move depending on how you’re feeling. Simple actions, like sitting on the edge of the bed, gently moving your arms, or squeezing a soft ball, can help maintain strength and comfort. Even standing up during a TV advert can make a positive difference.

Every little bit counts. Listen to your body, go at your own pace, and ask your healthcare team for advice if you’re unsure what’s right for you.

How do I know when to stop exercising?

It’s important to listen to your body. If you begin to feel dizzy, unwell, or extremely tired while being active, stop and rest. Wait until the symptoms have settled before doing more.

There are some warning signs you should never ignore. Stop immediately and seek urgent medical attention if you experience:

• Chest pain
• Blacking out or fainting
• Severe or unusual shortness of breath

If you’re unsure, take a break and speak to a healthcare professional. You can also find more detailed safety advice on the page for your specific condition or symptoms.

Remember: it’s always better to go gently and safely, especially when you’re starting out.

Won’t it make things worse if I exercise?

It’s natural to worry that being more active might make your symptoms worse. Some people do notice that their symptoms feel more noticeable at first, this is often simply your body adjusting to the new activity. It’s a normal part of the process, and these feelings usually settle with time as your strength and confidence grow.

You can find specific safety information on the relevant symptoms and conditions pages.

And remember the golden rule: Start at a comfortable level and build gradually. Doing a little, regularly, is far better than doing too much all at once.

Is it safe for me to move more?

For most people, increasing your activity, even just a little, is not only safe, but good for your health. Gentle movement can help improve your strength, energy, and confidence.

If you’re feeling unsure about your particular circumstances, you can always speak with your doctor or healthcare team first. They can help guide you on what’s safe and right for you.

I don’t have a history of heart disease, but I’m still worried about having a heart attack when I exercise.

It’s completely natural to feel concerned especially if you’re just starting to become more active. But the risk of something serious, like a heart attack, happening during gentle or moderate activity is very low.

In fact, regular movement is one of the best things you can do for your heart and overall health. The key is to start at a comfortable level and build gradually, there’s no need to rush or push too hard.

If you’re ever unsure or anxious, speak with your doctor or healthcare team for reassurance and support. You don’t have to do this alone.

My gym said I needed medical clearance before being active. Am I okay to exercise?

It’s still quite common for gyms to ask for a medical clearance letter, especially for people with certain health conditions or who haven’t been active for a while. This is usually a precaution.

For most people, medical clearance isn’t needed to begin gentle or moderate physical activity, especially if you start at a comfortable level and build gradually.

If you’re unsure or have specific health concerns, it’s always a good idea to talk to your doctor or healthcare team. They can help guide you safely and confidently toward becoming more active.

I am overweight, will exercise help me lose weight?

Being more active can help with weight management, but exercise alone may not lead to weight loss, especially if your diet stays the same. However, even if your weight doesn’t change, moving more has many proven benefits for your overall health.

Regular physical activity can:

• Improve your heart and lung function
• Boost your mood and energy
• Reduce your risk of serious conditions like type 2 diabetes and heart disease
• Help maintain your mobility and independence

So even if the scales don’t change, your health and wellbeing still can. If weight loss is your goal, combining regular activity with healthy eating habits is often the most effective approach

Common challenges and how to overcome them

"My anxiety makes it difficult for me to see people."

You’re not alone. This is a common symptom of anxiety. The good news is, you don’t need to be around others to start moving.

Exercising at home is a great way to begin at your own pace, in a space where you feel comfortable. Over time, you might find it helpful to take small steps, like walking in nature alone or with a trusted friend.

Start where you feel safe. There’s no pressure, and even gentle movement can help ease anxiety and build confidence.

"My anxiety makes it difficult for me to see people."

"Exercise can bring on anxiety symptoms like shortness of breath."

It’s true that both anxiety and exercise can cause symptoms like shortness of breath, which can feel worrying.

But many people find that regular activity actually helps them manage anxiety better. As your body gets used to these feelings during gentle exercise, they often become less alarming and easier to handle.

Start slowly, listen to your body, and take breaks when you need to. If you’re unsure, your healthcare team can offer support and guidance. Keeping a journal of your activities can also help you see how exercise affects your anxiety.

"Exercise can bring on anxiety symptoms like shortness of breath."

"I don’t have time for exercise."

Finding time to be more active can feel difficult, especially at first. But you don’t need to drastically change your routine to start feeling the benefits.

Everyday activities can count toward your movement goals, such as:

Walking to the bus stop or around the shops
Cycling to work or doing short errands
Doing the housework or gardening. Using the stairs rather than the lift.

Start with what feels manageable, and build from there. Every bit of movement makes a difference.

"I don’t have time for exercise."

"I’m already tired enough."

It’s hard to get moving when you’re already feeling tired. But one of the most effective ways to manage ongoing tiredness or fatigue is actually to become more active.

It might feel counterintuitive, but gentle movement can:

Boost your energy levels
Improve your sleep
Strengthen your muscles and fitness
Help you feel more alert and in control

Start small, and do what you can, whether that’s a short walk, some light housework, or chair-based exercises. Over time, you’ll likely notice you have more energy, not less.

It’s not always easy, but the benefits are worth it.

Find out more about how moving more can help with fatigue

"I’m already tired enough."

"I just don’t feel motivated."

It’s completely normal to struggle with motivation, especially when you’re not feeling your best. But you’re not alone, and there are small steps you can take to help get started.

Try talking it through with our Motivational ChatBot, sometimes a quick chat can make a big difference in how you feel.

You can also explore more about the benefits of moving more to see how even small changes in activity can improve your mood, energy, and confidence.

Remember: starting is the hardest part. Once you do, motivation often follows

"I just don’t feel motivated."

"I’m not sure it’ll work this time."

It’s completely normal to feel unsure, especially if you’ve tried to be more active before and found it hard to stick with. One of the most common reasons people struggle is trying to do too much, too quickly.

It takes time to feel the benefits, so it’s easy to lose motivation early on. That’s why the golden rule is: start at a comfortable level and build gradually.

Even the smallest changes, like a short daily walk or light stretching, can make a big difference over time. What matters most is consistency, not intensity.

Be kind to yourself, take it one step at a time, and remember: lasting change doesn’t happen overnight, but it does happen.

"I’m not sure it’ll work this time."

"My family and friends don’t exercise."

That’s okay! Being more active doesn’t have to mean going to the gym or joining a class. You can fit movement into your everyday routine in ways that feel natural and enjoyable.

Simple activities count, such as:

Taking the stairs instead of the lift
Doing the gardening
Walking to the shops
Playing or running around with children or grandchildren

You don’t need anyone else to start making small changes, but who knows, your example might even inspire those around you!

Being active is personal. The key is finding what works for you and building it into your day in a way that feels manageable.

"My family and friends don’t exercise."

"The weather ruins it."

It’s true, our weather can make it tricky to rely on outdoor activities. But there are still plenty of ways to stay active, whatever the forecast. Being outside with nature can help with mental health and wellbeing so try and build a little into your daily routine when weather allows.

Have an inside a back-up plan ready can help keep you on track if the weather changes suddenly like:

Swimming at your local pool
Online exercise classes
Indoor walking, stretching, or strength exercises

If you prefer being outdoors, try checking the forecast ahead of time and plan around any dry spells. Having a back-up plan ready can help keep you on track if the weather changes suddenly.

Many people enjoy outdoor activities in the warmer months, and then switch to something indoors when it’s colder or wetter. The key is flexibility, and finding something you enjoy, rain or shine.

"The weather ruins it."

"I can’t afford it."

Getting more active doesn’t have to cost anything at all. Many of the best ways to move more are completely free and don’t require any special equipment.

Free ways to stay active include:

Walking around your neighbourhood or local park
Gardening or doing light housework
Following home exercise routines, including free videos or apps online

You might also find free or low-cost classes and activities in your local community. In some areas, there are specially designed exercise programmes at no cost.

The most important thing is finding something that works for you—and it doesn’t need to come with a price tag.

"I can’t afford it."

"I don’t like exercise or going to the gym."

That’s absolutely fine, being active doesn’t have to mean going to the gym, joining classes, or doing organised sport.

You can move more in ways that feel natural and enjoyable to you, such as:

Dancing around the house
Walking the dog
Singing, stretching, or even doing household chores
Walking to the shops
Being physically intimate with a partner

It all counts. The key is finding movement that fits into your life and makes you feel good, no gym membership required.

"I don’t like exercise or going to the gym."

"There’s nothing I can do where I live."

Not everyone has easy access to leisure centres or fitness classes but that doesn’t mean you can’t stay active.

There are plenty of simple ways to move more from right where you are, such as:

Gardening or doing light jobs around the house
Following online exercise or movement videos at home
Taking the stairs instead of the lift
Walking a little farther than usual, like getting off the bus one stop earlier

It’s all about making the most of what’s around you and building small changes into your daily routine. Every bit of movement counts and it can all help you feel better, wherever you are.

"There’s nothing I can do where I live."

"I’m not sure where to start."

You’re in the right place and we’re here to help.

Use the menu to explore activities that are safe and helpful for a range of common conditions and symptoms. You’ll also find guidance on how to get started, how to move safely, and how to choose the types of activity that best suit you.

Still feeling unsure? Don’t worry, you can also discover:

The right level to begin with
Trusted organisations that can support you
Practical tips and step-by-step advice to get you going

And remember the golden rule: start at a comfortable level and build gradually. Every journey begins with a single step, and you’ve already taken it.

Most effective types of movement for Anxiety

Cardio

Strength

Balance

Find a way to move

The benefits of moving more

Eases anxiety symptoms

Improves your overall quality of life

Boosts energy and reducing tiredness

Helps with agoraphobia (fear of leaving the house)

Reduces social anxiety

Eases symptoms of generalised anxiety disorder

Health & Safety

Exercise makes me feel short of breath, and that worries me.

I’m having chest pains, is it safe to start new activities?

Am I too ill to be active?

How do I know when to stop exercising?

Won’t it make things worse if I exercise?

Is it safe for me to move more?

I don’t have a history of heart disease, but I’m still worried about having a heart attack when I exercise.

My gym said I needed medical clearance before being active. Am I okay to exercise?

I am overweight, will exercise help me lose weight?

Remember The Golden Rule: Start at a comfortable level and build gradually

Common challenges and how to overcome them

"My anxiety makes it difficult for me to see people."

"My anxiety makes it difficult for me to see people."

"Exercise can bring on anxiety symptoms like shortness of breath."

"Exercise can bring on anxiety symptoms like shortness of breath."

"I don’t have time for exercise."

"I don’t have time for exercise."

"I’m already tired enough."

"I’m already tired enough."

"I just don’t feel motivated."

"I just don’t feel motivated."

"I’m not sure it’ll work this time."

"I’m not sure it’ll work this time."

"My family and friends don’t exercise."

"My family and friends don’t exercise."

"The weather ruins it."

"The weather ruins it."

"I can’t afford it."

"I can’t afford it."

"I don’t like exercise or going to the gym."

"I don’t like exercise or going to the gym."

"There’s nothing I can do where I live."

"There’s nothing I can do where I live."

"I’m not sure where to start."

"I’m not sure where to start."

Get started!

Brought to you by experts in exercise medicine

Endorsing organisations

Most effective types of
movement for Anxiety