Most people find they are more aware of their heartbeat when they exercise. This is normal. Awareness of your heartbeat is only concerning if it comes on with chest pain, dizziness, blurred vision, severe breathlessness or feeling that something isn’t right.
Energetic movement doesn’t have to be strenuous—it simply means moving your body enough to feel slightly warmer and breathe a bit more heavily. A simple way to tell: you should still be able to talk, but not sing.
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The key is to start at a comfortable level and build gradually. Avoid vigorous activity to begin with and until you are confident at moderate intensities.
Strength movement does more than build muscles, it supports your whole health.
It helps maintain the muscles that keep you steady and independent, improves your metabolic health, reduces inflammation, and can even lower your risk of diseases like diabetes and cancer.
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You don’t need to lift heavy weights or go to a gym to feel the benefits. Simple exercises, even while sitting in a chair, can make a real difference. Over time, building strength can also help reduce pain by supporting and protecting your joints.
Balance movements help you stay steady on your feet and reduce the chance of tripping or falling. The good news is, it improves relatively quickly with regular practice.
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These simple activities help your body stay stable and confident during everyday tasks. They also support mindfulness, helping you feel more present and improving overall wellbeing.
Palpitations, when you feel your heart racing, fluttering, or skipping a beat, are common and often harmless. They aren’t always caused by a serious health problem.
Even if you’ve been diagnosed with a heart rhythm condition like atrial fibrillation, becoming more active can actually help. It may reduce how often you get palpitations and make your symptoms feel less severe.
If your heart suddenly starts beating faster or feels different while you’re being active:
If you have a sudden increase in breathlessness, chest pain or dizziness, you should stop and seek urgent medical help.
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:
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.
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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:
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 slowly and build up 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:
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
Nuffield Health have created a unique tailored movement programme designed to help people living with one or more long-term conditions who are suffering from the following symptoms - chronic pain, long-term fatigue and / or breathlessness.
The British Heart Foundation funds pioneering research into heart and circulatory diseases and provides vital support to those affected, helping save and improve lives every day.
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.
