Regular physical activity is one of the most important things you can do for your recovery after a cardiac arrest. Research consistently shows that appropriate exercise improves heart function, reduces the risk of future cardiac events, supports mental health, and helps rebuild the confidence that cardiac arrest can take away.
Cardiac Rehabilitation
Cardiac rehabilitation (often called “cardiac rehab”) is an NHS-funded programme for people recovering from heart events. It typically includes a supervised exercise programme tailored to your fitness level, education about heart health and medication, and psychological support.
You should be referred to a cardiac rehab programme before leaving hospital, or at your first outpatient appointment. However, in practice, cardiac rehab in the UK is most consistently commissioned for people who have had a heart attack. If your cardiac arrest had no identified cause (idiopathic), or if the cause was an arrhythmia or inherited condition rather than a heart attack, you may not automatically be referred or offered a place.
If you are not offered cardiac rehab, push for it. Ask your cardiologist, cardiac nurse or GP to make a referral. You are entitled to ask regardless of the cause of your arrest, the exercise component is valuable for all cardiac arrest survivors, and persistence often pays off. Some areas run programmes that accept a wider range of patients.
When Can I Start Exercising?
The answer depends on your individual circumstances, including your underlying condition, what treatment you received, and whether you have an ICD.
As a general guide:
- Light activity (short walks, gentle stretching): often encouraged within days of leaving hospital
- More structured exercise: typically after your cardiac rehab assessment, usually four to six weeks post-event
- Return to sport: after medical clearance from your cardiologist, which varies by activity
If you have an ICD, there is typically a four to six week period after implantation where overhead arm movements and strenuous upper body exercise should be avoided, to allow leads to settle. Your device clinic will advise you specifically.
Do not wait to feel completely well before starting to move. Prolonged rest is not beneficial for cardiac recovery.
What Types of Exercise Are Safe?
For most people after a cardiac arrest, the following are appropriate once cleared by your care team:
Aerobic exercise (walking, cycling, swimming) is the foundation of cardiac recovery. Start at a low intensity and build gradually. Aim for 150 minutes of moderate activity per week over time, in line with NHS physical activity guidelines.
Strength training can be introduced later in recovery and is beneficial for overall health. Begin with light resistance and progress slowly.
Mind-body exercise (yoga, tai chi, Pilates) can be a gentle way back to movement that also addresses the psychological side of recovery.
Avoid high-intensity exercise, competitive contact sport and extreme activities until you have explicit clearance from your cardiologist.
Exercising With an ICD
Having an ICD does not mean you cannot exercise. Most people with ICDs exercise regularly and without issue.
A few considerations:
- Your ICD is set to a specific heart rate threshold before it will deliver a therapy. Normal vigorous exercise will not trigger it inappropriately.
- In the early weeks after implantation, avoid exercises that require significant upper body exertion or overhead movements on the side of your device (usually the left).
- Contact sports that risk direct impact to the ICD site need a specific conversation with your cardiologist.
- Carry your ICD device card when exercising away from home.
For a full list of ICD-specific precautions, see our ICD precautions page. For specific activities, see our FAQs on football, golf, boxing, skydiving and exercise in general.
Warning Signs During Exercise
Stop exercising and seek advice if you experience any of the following:
- Chest pain or tightness
- Dizziness, light-headedness or fainting
- Unusual shortness of breath out of proportion to the effort
- Palpitations or a noticeably irregular heartbeat
- An ICD shock
These do not necessarily mean something is wrong, but they should be assessed before you continue exercising. If you receive a shock from your ICD, contact your device clinic or cardiology team the same day.
The Psychological Side
For many people, the bigger barrier to exercise after a cardiac arrest is not physical but psychological. Anxiety about triggering another event, fear of exertion, and loss of confidence are common responses.
These feelings are normal, and they are worth addressing directly rather than waiting for them to pass. Our page on emotional issues after cardiac arrest covers this in more depth. SCA UK’s peer support community includes many people who have worked through exactly these feelings. You are not alone in having them.
Building Back Gradually
Recovery is not linear. Some days you will feel worse than expected, and that is normal.
Rate of perceived exertion is a useful guide. Aim for a level where you can hold a conversation but are clearly working. If you cannot speak in short sentences, ease off.
Consistency over intensity. Regular moderate activity five days a week does more for cardiac recovery than occasional intense sessions.
Listen to your body without being ruled by fear. The goal is gradual confidence-building alongside physical improvement.
parkrun
parkrun is free, weekly, timed 5km events held in parks across the UK every Saturday morning. Many cardiac arrest survivors and people with ICDs take part, at a walking pace if needed. SCA UK supports parkrun as an accessible, social route back to physical activity.
Read our parkrun and cardiac arrest guide.
Get Moving With Others Who Understand
SCA UK’s virtual fitness clubs offer a supportive, SCA-aware space to exercise alongside others who genuinely get it. Friendly sessions at your own pace, with people who understand cardiac arrest recovery.
Join a Virtual Fitness Club