I am
Show me:
Show me:
Exercises to do at home
heartfoundation.org.au|Helpline 13 11 12

Exercises to do at home

All you need to know about keeping active during COVID-19.

Keeping physically active is vital for better heart health

The COVID-19 (coronavirus) pandemic is impacting on all areas of life:

  • You may be working from home
  • Your children may be doing school online
  • The practice of isolation and social distancing could be limiting your chances to stay active

When it comes to getting active, the Heart Foundation recommends that we all aim to do:

  • 150 minutes of moderate to vigorous intensity physical activity each week (at least 20 minutes a day)
  • muscle-strengthening activities on at least 2 days each week

Being active at these levels can reduce your risk of heart disease by up to 35%, boost your general health and your mental health.

Exercises to do at home: your guide to getting active

Our Exercises to do at home guide is a free download that covers:

  • A range of exercise tips and ideas, suitable for all fitness levels
  • Easy to follow instructions for exercises you can do at home or in the garden
  • Exercises suitable for warm-up, arms, core, legs and cool-down

DOWNLOAD MY FREE EXERCISE GUIDE (PDF)

You might also be interested in

4 tips to keep your heart healthy while working from home

4 tips to keep your heart healthy while working from home

4 tips to keep your heart healthy while working from home

Stay informed about COVID-19

Stay informed about COVID-19

Stay informed about COVID-19

If you have heart disease, you are more vulnerable to severe complications....

Get your family moving

Get your family moving

Get your family moving

Get your kids active and set them up for healthier habits into adulthood....

COVID-19 info & FAQs

COVID-19 info & FAQs

COVID-19 info & FAQs

Information and FAQs about COVID-19 and heart disease....

Physical activity after a heart attack

Physical activity after a heart attack

Physical activity after a heart attack

Discover what you need to know about being active after a heart attack....

7 tips for staying healthy over winter

7 tips for staying healthy over winter

7 tips for staying healthy over winter

Tips for healthy eating and recipe ideas over winter and how to exercise when it's cold outside. ...

Confidential. Personal. Reliable.

Confidential. Personal. Reliable.

Confidential. Personal. Reliable.

Got a question about your heart?...

Benefits of physical activity for your heart

Benefits of physical activity for your heart

Benefits of physical activity for your heart

Physical activity and exercise can do wonders for your physical and mental health....

Active Australia Innovation Challenge

Active Australia Innovation Challenge

Active Australia Innovation Challenge

Make your bright idea a reality....

MyMarathon

MyMarathon

MyMarathon

The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....

COVID-19 and heart disease risks

COVID-19 and heart disease risks

COVID-19 and heart disease risks

Answers to frequently asked questions about COVID-19 and heart disease. ...

Get active during winter

Get active during winter

Get active during winter

Get ready to go with our winter workout tips....

Physical activity action plan

Physical activity action plan

COVID-19 and the flu vaccine

COVID-19 and the flu vaccine

COVID-19 and the flu vaccine

Getting a flu shot now will help in the fight against COVID-19....

Healthy Active by Design

Healthy Active by Design

Healthy Active by Design

Improving the design of our cities, towns, streets and buildings makes it easier for Australians to lead heart-healthy lives....

Food and healthy eating during COVID-19

Food and healthy eating during COVID-19

Food and healthy eating during COVID-19

Healthy eating and COVID-19 FAQ...

How can I set and achieve goals to improve my heart health?

How can I set and achieve goals to improve my heart health?

How can I set and achieve goals to improve my heart health?

Question of the month blog...

COVID-19 & cardiovascular disease

COVID-19 & cardiovascular disease

COVID-19 & cardiovascular disease

Information and resources for health care professionals....

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart teaches school children how to keep fit and healthy through skipping!...

Heart Foundation Walking

Heart Foundation Walking

Heart Foundation Walking

Learn more about Heart Foundation Walking and find your local walking group....

Looking after your emotional health in uncertain times

Looking after your emotional health in uncertain times

Looking after your emotional health in uncertain times

Blog by Carlye Weiner, Clinical Psychologist...

Building physical activity into urban planning and design

Building physical activity into urban planning and design

Building physical activity into urban planning and design

Resources available for built environment professionals to help guide in the development of active outdoor and indoor spaces....

Surprising ways your family can meet the challenge to keep active

Surprising ways your family can meet the challenge to keep active

Surprising ways your family can meet the challenge to keep active

Getting active at school

Getting active at school

Getting active at school

Physical activity resources for school staff....

This Father’s Day share the ways you protect your heart

This Father’s Day share the ways you protect your heart

This Father’s Day share the ways you protect your heart

Have you thought about what you are getting for your children this Father’s Day?...

Physical activity in the workplace

Physical activity in the workplace

Physical activity in the workplace

Resources to help you create a more physically active workplace....

Walk away from heart disease

Walk away from heart disease

Walk away from heart disease

Physical activity and your heart health

Physical activity and your heart health

Physical activity and your heart health

Physical activity and exercise can benefit your heart, body and mind....

Get started with more physical activity

Get started with more physical activity

Get started with more physical activity

Finding time for physical activity is one of the best things you can do for your heart...

Sit less, move more

Sit less, move more

Sit less, move more

You may be surprised to know that on average, adults sit for nine hours a day....

Stay connected with your doctor

Stay connected with your doctor

Stay connected with your doctor

It's important that you stay connected with your doctor as needed. ...

Staying active for better heart health

Staying active for better heart health

Staying active for better heart health

Moving more every day is one of the best habits you can have....

Staying active at home during COVID-19

Staying active at home during COVID-19

Staying active at home during COVID-19

Physical activity and COVID-19 FAQ...

Types of physical activity

Types of physical activity

Types of physical activity

Nine out of 10 Australians could reduce the risk of heart disease by walking as little as 15 minutes more each day....

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Support and resources for health care professionals

Support and resources for health care professionals

Support and resources for health care professionals

Our range of clinical and patient support resources are available for you to use in your daily practice....

Help Keep families together this Christmas

Help Keep families together this Christmas

Help Keep families together this Christmas

Together, we can make heart disease history. Donate today to help fund ground-breaking heart research and keep families together this Christmas. ...

Pregnancy and heart disease

Pregnancy and heart disease

Information and resources for health professionals....

The Heart Foundation Research Program

The Heart Foundation Research Program

The Heart Foundation Research Program

We are Australia’s biggest non-government funder of world-class research into heart health. Learn more about our high impact research. ...

Feelings and emotions after a heart attack

Feelings and emotions after a heart attack

Feelings and emotions after a heart attack

This is a guide to how you might be feeling after a heart attack. ...

Improving food supply

Improving food supply

Improving food supply

The Heart Foundation supports initiatives that guide people to healthier food and drink choices. ...

Lessons learned: recovering from open heart surgery

Lessons learned: recovering from open heart surgery

Lessons learned: recovering from open heart surgery

After having five open heart surgeries between the ages of 13 and 41, Peter knows a thing or two about recovery....

Types of physical activity

Types of physical activity

Types of physical activity

Nine out of 10 Australians could reduce the risk of heart disease by walking as little as 15 minutes more each day....

Heart attack at 35: Knowing the signs and symptoms

Heart attack at 35: Knowing the signs and symptoms

Heart attack at 35: Knowing the signs and symptoms

David reflects on how his life changed when he had a heart attack at 35 and how he got back on track....

Sodium and salt converter

Sodium and salt converter

Convert the sodium listed on food products into grams of salt or vice versa. ...

The NSW Cardiac Rehabilitation Working Group

The NSW Cardiac Rehabilitation Working Group

Fruit, vegetables and heart health

Fruit, vegetables and heart health

Fruit, vegetables and heart health

How to boost your fruit and vegetable intake to help protect your heart. ...

Key Statistics: Cardiovascular Disease

Key Statistics: Cardiovascular Disease

Statistics and information on Cardiovascular disease in Australia. ...

Key Statistics: Risk factors for heart disease

Key Statistics: Risk factors for heart disease

Dessert recipes

Dessert recipes

Dessert recipes

Find heart healthy dessert recipes....

Meditation helped Grant recover from his heart attack

Meditation helped Grant recover from his heart attack

Meditation helped Grant recover from his heart attack

Thankfully for Grant Byrne, a lifelong Led Zeppelin fan, some quick thinking helped him avoid a stairway to heaven. Read Grant’s heart attack story now. ...

Blood tests for heart disease

Blood tests for heart disease

Blood tests can measure the levels of substances such as blood fat to show if, and how much of, your heart has been damaged....

Our corporate partners

Our corporate partners

Our corporate partners

We value the support of all of our corporate partners....

Australian Heart Maps

Australian Heart Maps

Australian Heart Maps

Our Heart Maps allow you to take a closer look at heart disease indicators across Australia....

Do you have a Heart Story to share?

Do you have a Heart Story to share?

Do you have a Heart Story to share?

Sharing your story could help another Australian just like you to overcome their heart challenges...

Italian recipes

Italian recipes

Italian recipes

Find heart healthy Italian recipes....

WEBINAR | Research Alumni Series 2020

WEBINAR | Research Alumni Series 2020

WEBINAR | Research Alumni Series 2020

The Heart Foundation is delivering a research webinar series for Heart Foundation research alumni....

Hypertension clinical information and guidelines

Hypertension clinical information and guidelines

Clinical information for diagnosis and management of hypertension....