It’s a common worry, but the good news is that doing strength and balance exercises actually lowers your risk of falling.

Even if you’re older or feel frail, research shows that exercise is still safe—and helpful. In fact, being stronger means that if you do fall, you’ll find it easier to get up again.

You might feel safest starting with seated or supervised exercise classes. That’s a great idea.

Here are some simple tips to help you stay safe:

• Ask for help getting on or off equipment if you need it
• Wear your glasses or hearing aids if you use them
• Use any supports or walking aids recommended for you

Even small movements can make a big difference over time

If you’re worried about falling, the right kind of movement can really help.

Doing strength and balance exercises is one of the most important things you can do to stay steady and safe. Aim to do this at least three times a week, if you can. Try to include movements that work both your arms and legs.

If you’ve had more than one fall in the past year, ask your doctor or nurse about being referred to a falls programme. These programmes are designed to help you:

• Build strength and balance
• Understand what might be making you more likely to fall
• Reduce your risk and feel more confident moving around

Even small steps can make a big difference.

It means starting with what you can manage today, even if it’s just a few minutes—and gently increasing from there over time. Click here to find out more.

It’s totally understandable to worry about this, but in most cases, being more active actually helps reduce breathlessness over time by improving your overall fitness.

Feeling a bit short of breath during activity is normal, especially if you’re not used to moving much. It doesn’t mean you’re doing harm, your body is just adapting. With regular movement, this breathlessness usually gets better.

To make things easier:

• Warm up and cool down for 5–10 minutes to ease your body in and out of activity.
• Try to avoid holding your breath, especially during effort—this can make breathlessness worse.
• Focus on steady, relaxed breathing while moving.

If you’re ever unsure or feel unusually breathless, speak to your healthcare team.

It’s completely normal to feel concerned, but the risk of having a heart attack from gradually becoming more active is very low. In fact, being inactive poses a much greater risk to your heart health.

Top tips:

• If you’ve had a heart attack or unstable angina in the last 6 weeks, it’s safest to start exercising through a structured rehabilitation programme. Ask your doctor for a referral.
• Start low and build gradually. The greatest risk comes from suddenly doing vigorous exercise when your body isn’t used to it.
• If you’re having chest pain that hasn’t been assessed, speak to your doctor before starting any new activity.

Remember: small steps now can lead to big improvements in your heart health over time.

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 from your current level and build up gradually. You don’t need to jump into intense workouts right away to feel the benefits.

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.

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.

Remember: It’s not about doing more, it’s about doing what’s right for your health, at the right time, with the right support.

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.

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 that doesn’t settle when you stop
• Chest pain that hasn’t been assessed by a doctor
• 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

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.

If you’re unsure or have concerns, speak with your healthcare team for guidance

For most people living with palpitations, increasing your activity, even just a little, is not only safe, but good for your health and your breathing. 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.

You can also check the safety information on the Conditions page for advice tailored to your situation.

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.

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.