If you’re living with hypertrophic cardiomyopathy (HCM), you’ve probably heard mixed messages about exercise. For years, people with HCM were often told to avoid most forms of physical activity because of the risk of sudden cardiac events. Understandably, that left many feeling cautious—or even fearful—about working out.
But here’s the good news: newer guidelines show that mild to moderate exercise is safe and even recommended for most people with HCM. Staying active not only helps protect your heart but also boosts energy, lowers stress, and improves overall quality of life. The key is finding the right balance of activity that works for you.
Why Exercise Matters for HCM
HCM is a condition that causes the heart muscle to thicken, which can sometimes interfere with blood flow. In the past, doctors worried that exercise might trigger dangerous heart rhythms in people with the condition.
Today, research paints a different picture. Studies show that exercise, when tailored to each person, is both safe and beneficial. In fact, not exercising at all can lead to more health problems in the long run, including higher cardiovascular risks.
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For people with HCM, staying active can:
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Improve cardiovascular fitness
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Help with weight management
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Reduce stress and anxiety
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Support overall mental health
In short, the right kind of exercise can be one of the best tools to help you live well with HCM.
Getting Started Safely
Before you lace up your sneakers, it’s important to have a risk assessment with your doctor or a cardiologist. This step helps your care team understand how your heart responds to physical stress and whether you’re at risk for abnormal rhythms during activity.
Doctors may look at factors like:
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Your family history
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The thickness of your heart muscle
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Any obstruction to blood flow
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Past or present arrhythmias
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How your blood pressure responds to activity
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The presence of scar tissue
With this information, your doctor can give you personalized recommendations. For some, that may even include a green light for competitive-level sports—especially after consultation with a sports cardiologist. For others, a gentler approach may be best.
Remember: fitness plans should be revisited each year. As your health changes, so too may your exercise routine.
Sample Exercise Routines for HCM
For most people with HCM, mild to moderate-intensity aerobic activity is safe. That means choosing exercises that get your heart rate up without pushing it into overdrive.
Here are some safe routines you can try (always check with your doctor first):
Routine 1: Daily Walk + Stretch
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Warm-up: 5 minutes of gentle stretching
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Main activity: 20–30 minutes of walking at a comfortable pace
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Cool-down: 5 minutes of slow walking, followed by light stretches
Routine 2: Water Fitness Day
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Warm-up: 5 minutes of water walking in the shallow end
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Main activity: 20 minutes of water aerobics or swimming laps at an easy pace
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Cool-down: 5 minutes of gentle floating or stretching in the pool
Routine 3: Gentle Strength + Flexibility
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Warm-up: 5 minutes of slow walking or light marching in place
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Main activity: 2 sets of 10–12 reps using resistance bands or light hand weights (avoid straining or holding your breath)
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Finish: 15 minutes of gentle yoga or Pilates stretches
Routine 4: Active Lifestyle Mix
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Morning: 10-minute walk with your dog
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Afternoon: 15 minutes of leisure biking
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Evening: 10 minutes of light yoga or meditation stretches
The American Heart Association recommends aiming for 150 minutes of mild aerobic activity per week. That breaks down to about 30 minutes a day, five days a week—but you can also spread it into shorter sessions throughout your day.
What to Avoid and When to Stop
While movement is encouraged, some activities can be risky without medical clearance. In general, avoid:
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Heavy weightlifting
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High-intensity interval training (HIIT)
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Competitive contact sports
The main rule: listen to your body. If you experience chest pain, dizziness, lightheadedness, palpitations, or unusual shortness of breath, stop exercising immediately and check in with your care team. Never push through discomfort—your safety comes first.
Finding Your Balance
There’s no one-size-fits-all exercise prescription for HCM. The “perfect” routine depends on your health, your risk profile, and your personal preferences. For many, that balance looks like regular walking, light aerobic activity, and gentle stretching—with yearly check-ins to adjust as needed.
The bottom line? Staying active is not only possible with HCM—it’s important. Exercise can help you feel stronger, healthier, and more in control of your condition. Work closely with your doctor to create a plan that keeps your heart safe while giving you the freedom to move, enjoy life, and thrive.
