Move · Videos · Cardio · 23 min

Home Cardiac Rehab Circuit (East Cheshire NHS Trust)

Home Cardiac Rehab Circuit (East Cheshire NHS Trust) — video by East Cheshire NHS Trust Play · 22:47

Video by East Cheshire NHS Trust on YouTube · Open on YouTube

Made for people in cardiac rehab: a short warm-up with leg stretches, nine gentle exercises (sit-to-stands, step-ups, tins as weights, wall press-ups) with marching between, and a walking cool-down. Aim to feel slightly puffed, not very breathless; follow your own rehab team's advice.

  • 23 min
  • Beginner
  • Low impact (no jumping)
  • chair, step, wall

Good forHealthy ageingHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: march lightly on the spot with shoulder rolls, slow head turns and gentle upper-back and chest stretches. 2:40
  2. Leg stretches: calf, front-of-thigh and hamstring stretches on each leg, holding a chair and marching between. 6:09
  3. Arm curls: hold a tin in each hand and curl your fists towards your shoulders for 30 seconds. 10:25
  4. Sit-to-stands with arms crossed for about a minute, or small chair squats pushing through your heels. 11:17
  5. Side foot taps for 30 seconds, then back toe steps, adding forward arm raises to make it harder. 13:08
  6. Arm raises with tins: lift to the front or side, no higher than shoulder height, for 30 seconds. 15:02
  7. Step-ups on the bottom stair for about a minute, leading with the right leg, then the left. 15:59
  8. Side leg raises: hold a wall or chair and lift each leg a little out to the side, standing tall. 17:25
  9. Knee lifts: raise each knee towards your chest as high as is comfortable; tap the opposite hand for more effort. 18:41
  10. Wall press-ups for 30 seconds, then cool down with about a minute of easy walking around the home. 20:26

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Aim to feel a little warm and slightly puffed, never very breathless
  • Keep marching on the spot between exercises to recover
  • Stop and sit down straight away if you feel chest pain or unwell

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadsit-to-stands, step-ups, side leg raises, knee lifts
  • Knees takes loadsit-to-stands or squats, step-ups, back toe steps
  • Neck movesslow head turns and chin down in warm-up
  • Shoulders movesshoulder rolls, light lateral raises, wall press-ups
  • Elbows moveslight curls with tins, wall press-ups
  • Wrists & hands movesholding tins, wall press-ups
  • Ankles & feet movesmarching, foot taps, calf stretch, step-ups
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Chair, wall or banister support offered; sit-to-stand or squat; stay on warm-up only

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by East Cheshire NHS Trust; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety