Support healthy heart movement
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Low-impact, heart-friendly exercises
This workout is designed for people with high blood pressure and focuses on controlled, steady movement. On an effort scale of 1–10, aim to work no higher than a 6. The session gradually increases in intensity and then maintains it, with one round taking around five minutes.
If you choose to complete multiple rounds, take a short break between each one, but keep your feet moving lightly to maintain a consistent heart rate. For best results, we recommend completing this workout four times per week.
The Workout
1. Torso Twists
Stand with your feet at least shoulder-width apart. Gently rotate your upper body from one side to the other in a controlled motion. Continue for 30 seconds.
2. High Knee March
Lift one knee to hip height, lower it to the floor, and repeat on the opposite side. Alternate legs for 30 seconds.
3. Elbow to Knee
From your marching position, rotate your torso so your opposite elbow meets your opposite knee at its highest point. Return to the start and switch sides. Continue for 30 seconds.
4. Alternating Kicks
Extend one leg in front of you in a gentle kicking motion. Switch legs after each kick, keeping a steady rhythm. Continue for 30 seconds.
5. Heel Flicks
Kick your heels up behind you one at a time, bending from the knee. Alternate legs for the full 30 seconds.
6. Dumbbell Side Raise
While maintaining a light march and holding a dumbbell in each hand, slowly raise your arms out to the side until shoulder height. Lower with control and repeat for 30 seconds. Keep your breathing steady and avoid holding your breath.
7. Dumbbell Punches
With a light march, extend one arm at a time forward at chest height as if punching. Return each arm to the start before switching sides. Continue for 30 seconds.
8. Dumbbell Bicep Curl
Hold a dumbbell in each hand with arms by your sides, palms facing forward. Curl both arms up towards your chest, keeping elbows close to your body. Lower with control and repeat for 30 seconds.
9. Reverse Fly
Extend both arms in front of you at shoulder height. Open your arms wide, squeezing your shoulder blades together at the end of the movement. Return to the start and repeat for 30 seconds.
Safety Reminder
Not all exercise programmes are suitable for everyone. If you are unsure, please consult your physician before beginning this or any exercise programme. Never exercise beyond the level at which you feel comfortable. Users assume all risk of injury in the use of this workout and any equipment involved.
Looking for Extra Support with Your Fitness?
Working with a trainer can help you:
Learn safe technique for each exercise
Progress at your own pace
Add variety to your sessions
Stay motivated and consistent
Each of our trainers has different areas of expertise, so you can find someone who fits your goals and needs. You can explore all trainer profiles on our Personal Trainer Profiles page, or speak to a Fitness Advisor on your next visit for advice.
Personal Training sessions start from £30, and our team is always happy to guide you through the best way to continue building strength and confidence after a stroke. For more information, speak to a Fitness Advisor during your next visit or contact the Fitness Team on (01603) 593865.