Cardiac Rehabilitation Patient Exercises
To gain a beneficial level of exercise, you should be carrying out a cardiovascular exercise, that is, one that increases your heart rate for at least 2.5 hours in tota, l spread out throughout the week. i.e. 30 minutes 5 times a week.
You should be able to carry out these exercises safely in your own home, however if you are in any doubt about how to carry out an exercise then do not attempt it without seeking professional advice.
You should be aiming to exercise to a level where you are slightly warm, slightly sweaty and slightly out of breath. If you become unduly breathless i.e. you are unable to talk in complete sentences due to breathlessness or if you feel dizzy, sick or experience chest pain - SLOW DOWN then STOP and rest.
DO NOT exercise if you are feeling unwell, unduly tired or you have just eaten a heavy meal.
If advised to do seated exercises, these can be found at the rear section of the leaflet and include a warm-up and cool down.
If advised to do standard exercises, start on level 1 unless advised otherwise and complete all the exercises.
It is important:
- To do the warm up exercises first
- To do the circuit at the level advised
- Then finish with the cool down exercises
The warm up and cool down sections should NOT be missed.
If you can complete a level in full without getting warm or feeling short of breath you can try increasing to the next level.
If you have any problems or questions about the exercises or need any additional advice, please contact your local Cardiac Rehabilitation team using the contact details below. You may also wish to try The British Heart Foundation video exercises which can be found at https://www.bhf.org.uk/informationsupport/support/cardiac-rehabilitation-at-home/cardiac-rehabilitation-exercise-videos
- Bury Cardiac Rehabilitation Team (Fairfield Hospital): 0161 778 2686
- Oldham Cardiac Rehabilitation Team: 0161 627 8339
The Borg Scale
This will be used throughout the programme and helps you to estimate how hard and strenuous the exercise feels to you.
Warm Up Exercises
This section is very important to prepare your body for the next stage of exercises
Keep your feet moving throughout the warm up
1. Keeping feet moving at all times, shrug shoulders and roll 10 x forwards, 10 x backwards 
2. Circling elbows, 10 x forward, 10 x backwards, keeping feet moving throughout 
3. Heel raises 10x 
4. Alternate hamstring curls 10 x each leg 
5. Swing arms forwards and backwards, getting higher each time x 10 
6. Stretch your arms above your head as far as possible, hold for 10 seconds and repeat x 2 
7. Stretch arms out behind you with your palms facing forwards and thumbs pointing upwards. Hold for 10 seconds and repeat x 2
8. Alternate side bends, 10 x each side 
9. Trunk twists - stand with your hands on your hips and turn at your waist, x 10 in each direction 
10. Alternate heel taps for 30 seconds 
11. Alternate side steps for 30 seconds 
12. Walk on spot for 30 seconds 
13. Alternate heel taps for 30 seconds, increasing speed slightly 
14. Alternate side steps, increasing speed slightly for 30 seconds 
15. 2 minute walk gradually increasing your pace 
You have completed the warm-up. The next section is 2 minutes per exercise.
Exercise 1 - Tap backs
Level 1
Using support if needed, step one leg out behind you, return to the starting position and repeat with opposite leg.
Do not over stretch. 2 minutes 
Level 2
Step one leg out behind you, return to the starting position and repeat with opposite leg.
Do not over stretch. 2 minutes 
Level 3
Step one leg out behind you, raising both arms forward to chest height at the same time, return to starting position and repeat with opposite leg.
Do not over stretch. 2 minutes 
Level 4
Step one leg out behind you, raising both arms forward to shoulder height at the same time, return to starting position and repeat with opposite leg.
Do not over stretch. 2 minutes 
Exercise 2 - Forward Arm Reaches
Level 1
Keeping your feet moving at all times, start with elbows bent at chest height, straighten one arm out in front of you.
Return to starting position and alternate arms steadily. 2 minutes 
Level 2
Keeping your feet moving at all times, start with elbows bent at chest height, straighten one arm up towards the ceiling. Return to starting position and alternate arms steadily.
Keep feet moving at the same time.
You may reach forwards instead if your arms start to tire.
2 minutes 
Level 3
Keeping your feet moving at all times, start with your elbows bent at chest height, straighten one arm up towards the ceiling.
Return to starting position and alternate arms steadily.
Keep feet moving at the same time
2 minutes 
Level 4
Keeping your feet moving at all times, start with your elbows bent at chest height, using a weight, straighen one arm up towards ceiling.
Return to starting position and alternate arms steadily. Keep feet moving at the same time.
2 minutes 
Exercise 3 - Step-ups
Level 1
Step onto a low step, step down using support if needed and repeat.
2 minutes 
Level 2
Step up and down onto a step, repeat.
2 minutes 
Level 3
Step up and down on a step, curling elbows as you do the exercise.
2 minutes 
Level 4
Step up and down on a step, curling elbows with a light weight in your hands as you do the exercise
2 minutes 
Exercise 4 - Marching on the spot
Level 1
Arms held loosely at your side, march on the spot, bringing your knees up to a 45º angle.
2 minutes 
Level 2
Arms held loosely at your side, march on the spot, bringing your knees up to hip height.
2 minutes 
Level 3
March on the spot, bringing your knees up to hip height and swinging your arms
2 minutes 
Level 4
March on the spot, bringing knees up to hip height and tapping alternate hand onto opposite knee
2 minutes 
Exercise 5 - Bicep Curl and Shadow Boxing
Level 1
Bicep Curls
Hands down at sides, palms facing forward. Using a light weight, bend elbows.
Keep your feet moving throughout
2 minutes 
Level 2
Bicep Curls
Hands down at sides, palms facing forward. Using a weight, bend elbows.
Keep your feet moving throughout
2 minutes 
Level 3
Shadow Boxing
Punching forward from the waist, using your whole body. Keep your feet moving throughout.
2 minutes 
Level 4
Shadow Boxing
Briskly punching forward from the waist using your whole body. Keep your feet moving throughout
2 minutes 
Exercise 6 - Sit to Stand
Level 1
Sit to stand from a high seat, use your arms as needed
2 minutes 
Level 2
Sit to stand from a seat, with your arms folded
2 minutes 
Level 3
Sit to stand from a seat with your arms folded
2 minutes 
Level 4
Sit to stand from a seat, with your arms outstretched at shoulder height
2 minutes 
Exercise 7 - Side Steps and Star Jumps
Level 1
Alternate side steps, using support if needed
2 minutes 
Level 2
Half star steps, step one leg out to the side, adding a straight arm lift out to the side at the same time
2 minutes 
Level 3
Half star jumps, step one leg out to the side, adding a straight arm lift at the same time, with bounce
2 minutes 
Level 4
Star jumps, alternate 10 full star jumps with 10 half stars
2 minutes 
Exercise 8 - Walk and Jog
Level 1
Brisk walk around
2 minutes 
Level 2
Brisk walk around
2 minutes 
Level 3
Brisk walk, swinging your arms
2 minutes 
Level 4
Jog around
2 minutes 
Cool Down
You have now completed the cardiovascular part of the exercise programme.
Please now go on to the Cool Down exercises. DO NOT miss out this stage of the exercises, as it is extremely important that you cool down properly.
1. Walk around gradually decreasing your speed for 2 minutes 
2. Alternate toe/heel taps for 30 seconds on each leg 
3. Alternate side steps for 30 seconds 
4. Heel raises x 10 
5. Trunk twists - stand with your arms out to the side and turn your waist x 10 in each direction 
6. Alternate side bends 10 x each way 
7. Either using a block or the floor, place leg to be stretched straight out in front of you, with heel on the floor, knee straight and toes pointing up to the ceiling. To increase the stretch, bend your supporting knee and hold at the point of stretch for 10 seconds.
Repeat x 2 each leg
8. Stand, with one leg in front of the other, both feet facing forward. Bend your knee, pushing the heel of your rear leg into the ground. Make sure you remain in an upright position, you should feel a stretch in your calf of the rear leg.
Hold for 10 seconds and repeat x 2 on each leg
9. Stand holding onto a support, bend one knee up behind you, hold onto your ankle or trouser leg. Pull your heel towards your buttocks until you feel a stretch in the front of your thigh.
Hold for 10 seconds and repeat x 2 for each leg
10. Stretch your arms up above your head as far as possible.
Hold for 10 seconds and repeat 
11. Stretch your arms out behind you, with your palms facing forwards and thumbs pointing upwards.
Hold for 10 seconds x 2 
You have now completed the exercise Program.
You are advised to sit down and rest for 10 minutes to allow your heart rate to return to its resting state.
Seated Exercises
Warm Up
1. Turn your head to one side, until you feel a stretch.
Hold for approximately 3 seconds.
Repeat 5 times in each direction 
2. Bend your head forward until you feel a stretch behind your neck.
Hold for approximately 30 seconds
Repeat 5 times 
3. Tilt your head towards one shoulder until you feel the stretch on the opposite side
Hold for approximately 3 seconds
Repeat to other side
Repeat 5 times 
4. Sit on a chair. Bend and straighten ankles
Repeat 10 times 
5. Bend your left elbow up to your mouth and then straighten your elbow. Try to make the movement slow and controlled. You may require assistance with this exercise, through support at your elbow and wrist/hand.
Ensure your arm is not pulling across your body during the exercise and ensure you are not elevating your shoulder. You could peform the exercise in front of a mirror to check your position.
Repeat 10 times 
Upper backstretch
1. Sit up straight, back supported
Keep your lower back still and round your upper back (thoracic spine). Note: Try not to shrug your shoulders.
Repeat 10 times 
2. Sit with your back straight and feet firmly on the floor
Pull your shoulder blades together while turning your thumbs and hands outwards
Repeat 10 times 
Trunk rotation
1. Sit up straight on a chair. One hand is placed on the outer side of the opposite thigh/knee and the other hand behind you.
Twist your trunk, assisting with your hands until you feel a stretch in your side and back. Repeat 5 times each way
Main Exercises
Sit and lift one arm. Bend to the side with your arm reaching over your head. Breathe in, then breathe out and return to the starting position
Repeat on each side alternating to 30 seconds 
Knee extension in Sitting
Sit up straight on a sturdy chair, so that your feet are supported on the floor
Bend your ankle and straighten your knee using your front thigh muscles. In a controlled manner, return to the starting position
Repeat for 30 seconds 
Sitting on a chair, lift up heel from the floor and point your toes down
Repeat for 30 seconds 
Knee Lift in standing
Stand and take support if needed
Lift one knee, keeping your pelvis level. Return your leg to the starting position
Repeat for 30 seconds 
Mini squat with support
Stand and take support if needed
Squat down and at the same time move your pelvis slightly backwards. Straighten your hips and return to the starting position
Repeat for 30 seconds 
Hip Abduction in standing
Stand tall and take support if needed. Lift your leg sideways and bring it back, keeping your trunk straight throughout the exercise.
Repeat _____ times 
Hip Extension in standing
Stand tall holding onto a chair
Squeeze your buttocks and bring one leg back, keeping your knee straight
Repeat for 30 seconds 
Cool Down Exercises
1. Turn your head to one side until you feel a stretch 
2. Bend your head forward until you feel a stretch behind your neck.
Hold for approximately 3 seconds
Repeat 5 times 
Upper back stretch
1. Sit up straight, back supported
Keep your lower back still and round your upper back (thoracic spine). Note: try not to shrug your shoulders
Repeat 10 times 
2. Sit with your back straight and your feet firmly on the floor.
Pull your shoulder blades together while turning your thumbs and hands outwards
Repeat 10 times 
Trunk Rotation
Sit up straight on a chair. One hand is placed on the outer side of your opposite thigh/knee and the other hand behind you
Twist your trunk, assisting with your hands until you feel a stretch in your side and back
Repeat 5 times each way 
Bend and straighten ankles
Repeat 10 times
Sit and lift one arm
Bend to the side with your arm reaching over your head. Breathe in, then breath out and return to the starting position
Repeat on each side 5 times 
Sit in a chair with one leg straight in front of you
Place your hands on your thigh, just above the knee cap. Lean forwards, keeping your back straight. Straighten your knee, assisting the stretcch with your hands
Hold for 10 seconds
Repeat 2 times on each leg 
Date of Review: December 2023
Date of Next Review: December 2025
Ref No: PI_M_702 (BRO)