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Many people with CHF are afraid of being too active. But instead of living a sedentary lifestyle, many people with CHF can—and should—be physically active. Research has shown that moderate aerobic exercise can reduce fatigue and improve your sense of well-being.

Before you join a formal exercise program or start working out on your own, ask your doctor if it’s safe for you. Exercise is not right for everyone with CHF. Your doctor may recommend a stress test, which measures your heart function during exercise, to see how much your heart can handle.

What’s Safe and What’s Not?
If your doctor gives you the OK, choose a moderate aerobic activity, such as walking, biking, swimming, or aerobic dance. A formal cardiac rehabilitation program also may be a good choice, especially if you are worried about exercising on your own. These supervised programs help you improve your fitness slowly.

During exercise, it is important not to push yourself too hard. Exercise at a pace where you can still hold a conversation. If you can’t, you are working too hard. If you feel any chest pain, shortness of breath, or dizziness, stop right away.

Some activities can be dangerous to your heart if you have CHF. You should avoid lifting weights of more than 20 pounds. Also avoid exercising right after meals or during hot weather.

Smart Tips

• If you haven’t been active for some time, start gradually. On your first day, walk a little farther than you usually do, or take the stairs more often. Build up to at least 30 minutes of exercise, three to four times a week, or whatever your doctor recommends. You also can break up the time into 15-minute sessions.
• Ask your doctor how much water you can drink before, during, and after exercising.
  
• To stay motivated, make exercise a regular—and enjoyable—part of your weekly routine. Try to schedule it at the same time, every time, so it becomes a regular habit. And vary your activities: If you take a walk one day, go swimming or biking the next time.
• You should also make time to rest each day. Try taking a nap after lunch or scheduling rest breaks every few hours, if you can.

What About Sex?
Many people with CHF are concerned about being sexually active. But most doctors encourage their patients to enjoy sex. If necessary, you may need to modify your practices so they are less strenuous for your heart. And if you feel uncomfortable or tired at any time, stop and rest.