join the healthy hearties
6 Week
heart confidence programme

A 6-week guided recovery programme to help you safely return to exercise after a heart attack, stents, or heart surgery.

Rebuild confidence, understand your body and follow a clear step-by-step plan - without fear or guesswork.

After a heart attack, stent, or bypass surgery, many people are left feeling unsure about exercise.

You may be thinking:

• “What’s actually safe for me now?”

• “What if I overdo it?”

• “Why does my body feel different now?”

• “I was discharged from rehab but still don’t feel confident”

• “How high can my heart rate safely go?”

If that sounds familiar, you’re not alone!

When you are told you have a heart condition, the uncertainty begins…

Most people are discharged from hospital after a heart attack, stent or open heart surgery with:

• no clear structure

• conflicting advice online

• fear of “doing too much” or “doing nothing”

• loss of confidence in everyday movement

Most people I meet weren’t struggling with their fitness before their diagnosis…
They’re struggling with confidence and clarity and what to do that is SAFE…

Introducing the 6 Week Heart Confidence Programme

A structured 6-week guided programme designed to help you safely rebuild confidence with exercise after a cardiac event.

You’ll follow a clear progression of exercise, education and support so you always know what’s safe and what to do next, including heart rate targets, maximum limits and more!

The programme is built around the SAFE-STEP™ Recovery Method:

S - Symptom Confidence
Understand what sensations are normal and what to look out for (including when to seek help!).

A - Activity Calibration
Learn how hard you should actually be working, including your heart rate as well as ‘how heavy’ to lift.

F - Functional Progression
A structured week-by-week plan that builds exercise safely so that you can see and feel your fitness and strength improving.

E - Emotional Reassurance
Reduce fear and rebuild trust in your body - learn to exercise with confidence again.

What’s included in your programme:

1. 3 x live guided exercise sessions per week

2. 1 weekly education module

3. Live group support sessions

4. Clear progression from week to week

5. Guidance on intensity (heart rate and weights to use)

6. Home and gym-based, safe, structured programme

PLUS: Your support system inside our bespoke Healthy Hearties app

Through your programme, you’ll have access to:

🟢 Weekly check-ins

Reflect on your progress each week so you stay confident and on track.

🟢 Habit tracking

Monitor simple health habits such as:

• activity levels

• daily movement

• consistency with exercise

🟢 Progress visibility

See how far you’ve come over time, helping rebuild confidence in your ability to exercise safely.

🟢 Programme access in one place

All your sessions, guidance, and support organised clearly so you always know what to do next.

FAQs…

1. Is this suitable after a heart attack/stents/CABG/Valve Surgery?
   Yes! The programme is designed to be a gentle return to exercise for those with a heart condition. You should be at least 6 weeks after your surgery or hospital stay.

2. Do I need equipment?
   Light weights will help you to progress during the programme. At the beginning, you may like to start with just cans of beans/bottles of water and purchase weights later on when you get stronger. If you have access to a gym, there is a gym programme available to follow inside the app.

3. Is this replacing cardiac rehab?
   No, if you get access to an in-person cardiac rehab locally, try to attend! It’s a brilliant way to learn more about your heart. The 6 week Healthy Hearties Programme is designed to bridge the gap for those who didn’t get to attend cardiac rehab, as well as those who have finished cardiac rehab and are now wondering, “what now?” It is designed to help you apply what you’ve learned in a structured, real-life way. Many people finish rehab still feeling unsure about what to do next - this programme bridges that gap and helps you move forward with confidence.

4. What if I feel breathless or unsure during exercise?
   This is exactly what the programme helps you understand. You’ll learn how to recognise what levels of breathlessness and effort are normal, as well as how to adjust your exercise safely if something doesn’t feel right. You’ll also have guidance throughout the programme - and access to support - so you’re not left second-guessing yourself. The goal is to help you feel confident interpreting your body, rather than fearing it.

5. How intense are the workouts?
   The workouts are designed to be safe, gradual, and progressive. You’ll start at a low, manageable level and build up over time based on your confidence and ability. This is not about pushing hard - it’s about learning how to exercise at the right level for your body. You’ll be guided on how to monitor your effort so you always feel confident and in control.

6. What if I haven’t exercised in a long time?
   That’s completely fine, and very common. The programme is designed for people who may be starting from a low level or feeling unsure about where to begin. You’ll start with simple, manageable sessions and build up gradually. There’s no expectation to be ‘fit’ before you start, this is about safely rebuilding from where you are now. There will be different levels available for different abilities.

7. What if I feel anxious about exercise?
   That’s one of the main reasons this programme exists. After a cardiac event, it’s completely normal to feel anxious about exercise or worry about overdoing it. The 6 week programme is designed to reduce that anxiety by helping you understand what’s safe, recognise normal sensations, and build confidence step by step - with guidance and support along the way.

If you’re still unsure whether this is right for you, that’s completely normal. This programme is designed to remove that uncertainty and help you feel confident again about your heart and your body.

Have any questions? Unsure if the programme is right for you?

Simply email Angela to ask! Angela.Hartley@clinicalexercise.co.uk

See you inside the programme!