If you’re wondering how to get active safely or you want to start exercising after being diagnosed with a heart condition, this animation and tool can help.
I am years old
Your target heart rate zone is
Your target heart rate is calculated purely by your age and is not affected by any other factors. However, there are different things to take into consideration if you want to get more active, depending on whether you have heart a condition or are at risk from a heart condition.
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Set yourself a target
This is your target heart rate (THR) zone. Remaining within this range when you’re exercising will make sure you increase your fitness level without pushing yourself too hard.
Remember, your heart is a muscle and needs regular activity to keep healthy. To improve your fitness and heart health you should aim to spend 150 minutes every week doing activities that place your heart rate within your target range. This can be spread out if it’s easier for you.
Find out more about getting started.
Understand what caffeine does
Drinks containing caffeine, such as coffee, cola and some teas can also raise your heart rate. You may find that you reach your target heart rate more quickly after a caffeinated drink.
Think about your routine
If you’re new to exercising, we’ve got lots of helpful ideas and tips to increase your level of physical activity safely.
Talk to your doctor
If you have a heart condition or have had a recent heart event, such as a heart attack, it’s perfectly normal to feel anxious about activity. It’s always important to check with your doctor but, for most people, being active will be an important part of your recovery.
Attending cardiac rehab is a great way to ease yourself back into exercise safely if you have had a heart attack or procedure, such as a stent or heart bypass surgery. Ask your GP or specialist nurse for more information or to refer you to your nearest programme.
Listen to your body
Remaining within your target heart rate (THR) range when you’re exercising will make sure that you increase your fitness level without pushing yourself too hard. But also listen to your body – take things at your own pace.
Start with gentle activities such as walking. Don’t worry if you can only manage short periods – just keep doing a little every day until it gets easier. If you find that your heart rate increases beyond your target zone, that’s okay – you can slow down until it drops back again.
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Understand your medication
Some medicines used to treat heart conditions can slow down your heart rate and prevent your heart from responding as it normally would. If you’re taking beta blockers, for example, you may not be able to reach your target heart rate. Instead, focus on achieving a level of activity that leaves you feeling warm and breathing slightly more heavily than normal, but can still talk.
Drinks containing caffeine, such as coffee, cola and some teas are stimulants and can raise your heart rate.
Think about your routine
If you’re new to exercising, we’ve got lots of helpful ideas and tips to increase your level of physical activity safely.