If you feel ready, you could look for some more structured exercise, such as a workout, run or a group activity. Look for something that suits you. It could be something you do by yourself or in a group.
Even if you prefer to exercise alone, you might enjoy having some support and encouragement from family and friends. You can do things like walking, running, swimming or cycling by yourself or with someone else. Wheelchair users can take part in seated workouts and look for adapted activities and sports. Gyms should be accessible to disabled people and some offer adapted equipment.
You can use a swimming pool to help build strength and stamina by doing squats and walking through the water. Swim England also has information on swimming after stroke.
We also have tips if you're returning to exercise after stroke.
The NHS has information on different types of exercise and physical activity guidelines
Places to do exercises
Specialist rehabilitation groups
The Stroke Association offers activity and fitness groups, and some local health authorities have groups for people who have had heart attacks, stroke or neurological problems. Ask your stroke team or your GP surgery if there is a local group you can join.
Exercise groups and classes
Look for a group activity that’s right for you. Some groups use music, some go at a slower pace and some have a social side. Attending a class at a set time can motivate you to exercise.
Different types of exercise have different benefits for your body. Activities like aqua aerobics, Zumba and circuit training get your heart working and can help improve your cardiovascular fitness. Classes like yoga, tai chi and Pilates can help with muscle strength, flexibility and balance.
If you want to join a group but you’re not sure if it’s right for you, speak to the teacher in advance. They may be able to suggest ways to adjust the class to suit you, such as having some extra breaks to avoid fatigue. They might be able to adapt parts of the activity or give you alternatives.
Social activity groups
There are other leisure activities you can do in a group such as outdoor environmental work, walking or cycling. Go online to look for local groups or organisations.
Movements to try at home
These are some ideas to help you move more at home.
Bed exercises
- Lying down with your knees bent, keep your feet and knees together and roll your knees slowly from side to side.
- Lying down, bend and straighten your legs in front of you along the bed.
Chair exercises
- March your feet. You can do this while watching TV or reading.
- Sit to stand: start looking straight ahead with feet slightly apart. Stand up slowly, then sit down slowly. Why not do it in a break between TV programmes?
- Single leg lift: lift one leg, keeping it straight. Lower it slowly. Repeat with the other leg.
- Seated gardening activities like planting a seed tray, making a hanging basket or weeding a raised bed.
Standing exercises
- March on the spot.
- Knee lift: with a bent leg, raise the knee up in front of you. Lower it slowly. Repeat on the other leg. Stand next to a chair and hold onto it for balance if you need to. You can also do this while seated.
Wall ‘press-up’: face the wall and take a small step back. Put your hands flat against the wall at shoulder height, fingers pointing up. Bend your elbows and lean towards the wall, keeping your body straight and feet flat on the ground. Push back to standing.