If you’re already feeling breathless, the idea of being more active can feel worrying or even counter-intuitive. But gentle activity can actually help improve your breathing over time. Staying active also reduces your risk of losing strength and mobility, making it easier to stay independent and do the things that matter to you.
Energetic movement doesn’t have to mean doing exercise or anything strenuous, it simply means moving your body a bit more than usual. Find out more here.
Strength movement helps build and maintain the muscles that support your body, keeping you steady, active, and independent. Over time, this can make daily activities like shopping, housework, or gardening feel easier and less tiring.
You don’t need to stand or lift heavy weights to build your strength, you can start with simple exercises while sitting in a chair or even lying in bed.
Balance movements help you stay steady on your feet and reduce the chance of tripping or falling. If you’re living with pain or feeling weaker, it’s common for balance to be affected, but the good news is, it can often improve quickly with regular practice.
Yes, you may feel more breathless when you start moving more but this type of breathlessness is not harmful.
In fact, it’s a normal response as your body works harder and becomes stronger. Over time, this will help your breathing become more efficient.
Breathlessness can feel frightening, especially if you’re not used to it.
If you do feel overwhelmed:
Watch the slideshow at the top of this page to understand how breathlessness during activity can actually be a sign of progress.
When to seek medical advice – contact a healthcare professional if you experience:
You’re not alone, there’s plenty of support available to help you move more, safely and confidently.
Yes, you can still be active while using oxygen. Many people safely increase their activity levels with oxygen in place.
You may need some guidance from your healthcare team to make sure you’re doing it safely. Even small increases in movement can help improve your strength, boost your confidence, and support your independence.
Any amount of activity is a step in the right direction, and it can make a real difference to your quality of life.
It’s normal to feel some changes in your body when you start moving more, but if your symptoms begin to worsen over the first few weeks, it’s important to let someone know.
Speak to your medical team, they can check if anything needs to be adjusted and guide you on how to stay active safely.
Listening to your body and asking for help early can prevent problems and keep you on track with your recovery or health goals.
It’s natural to breathe a bit harder when you start moving more, but if you find breathing more difficult than usual, here’s what to do:
Seek urgent medical advice if you experience:
If you have any concerns about being more active, don’t hesitate to ask a healthcare professional or fitness instructor for guidance. There’s plenty of support to help you move more safely and confidently.
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.
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 ad break 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:
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: Start at a comfortable level and build gradually.
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.
If you’re unsure or have concerns, speak with your healthcare team for guidance
For most people living with breathlessness, 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.
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.
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.
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:
A free programme supporting people with joint pain through Nuffield Health gyms.
Asthma + Lung UK funds vital research, provides expert advice, and campaigns for cleaner air and better support for the millions of people living with lung conditions. By 2027 they aim to reduce deaths and ill-health caused by lung conditions by 20%.
We Are Undefeatable is a movement supporting people with a range of long term health conditions developed by 15 leading health and social care charities. Discover their range of resources, information and tools that can support you to move more.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
