Home exercises

Welcome to the Chronic Conditions Service online exercise program.

These exercises are intended for patients who have been referred (and accepted) into the Lung Health, Heart Failure, Cardiac Rehabilitation or Deadly Steps together programs and who have already had their pre-exercise assessment by our experienced clinicians and have GP clearance to exercise.

You will be given specific instructions on which exercise program to undertake.

If you have any questions please phone 3413 5770 to speak to our team.


If you have recently changed medications, experienced an adverse event or noticed an increase in existing symptoms, please consult your doctor and an exercise professional before attempting exercises.

Exercise within your own limitations and be aware of symptoms listed, which indicate
exercise cessation:

  • Angina (Pain in the chest, Arm, Jaw or Back)
  • Central, crushing chest pain
  • Palpitations/irregular heart-rate
  • Breathlessness above 5/10 RPE (unable to hold a conversation)
  • Nausea (feeling sick)
  • Extreme tiredness/fatigue
  • Light-Headedness/dizziness
  • Swollen legs/ankles or bloating in stomach.

All exercises listed are intended as a guide only, and should not be considered a replacement for a personalised home exercise program designed by a professional.

Borg and rating of perceived exertion (RPE) scale

Borg RPE scale
Level 1 (seated)
  1. Toe lifts
  2. Shoulder rolls
  3. Heel toe taps
  4. Elbow raises
  5. Ankle rolls
  6. Arm bends
  7. Seated calf raises
  8. Chest press outs
  9. Seated march
  10. Seated side steps
  11. Overhead reach
  12. Leg extensions
  13. Seated calf raise resisted
Level 2 (dumbbell)
  1. Wall push up
  2. Sit to stand
  3. Bent over row
  4. Bent over row with can
  5. Leg extensions
  6. Overhead press
  7. Unloaded hamstring curl
  8. Unloaded shoulder raises
  9. Unloaded hip abduction
  10. Triceps kick back
  11. Dumbbell bicep curl
Level 3 (resistance band)
  1. Banded chest press
  2. Banded sit to stand
  3. Banded row
  4. Pull apart banded
  5. Leg extension banded
  6. Banded overhead press
  7. Banded Hammy curls
  8. Banded shoulder raise
  9. Banded hip abduction
  10. Banded tricep extensions
  11. Banded bicep curls