Exercise

Why physical activity matters

Regular physical activity plays an important role in your teen’s health after transplant. Encouraging movement when they are younger builds habits that can last into adulthood. Exercise doesn’t have to be intense or complicated—simple, consistent activity can make a real difference. When families are active together or teens exercise with friends, it often feels less like a “requirement” and more like a normal part of everyday life – which really matters!

Remind your teen that regular activity can help:

• Support heart health
• Build muscle strength
• Keep bones strong
• Maintain a healthy weight
• Lower the risk of diabetes
• Improve cholesterol levels
• Help manage blood pressure
• Increase energy levels
• Improve sleep quality
• Build confidence and a positive self‑image
• Reduce stress, anxiety, and low moods

Even small amounts of daily movement add up and can help them feel better physically and emotionally!

What counts as aerobic exercise?

Aerobic exercise is any activity that gets the heart pumping and makes breathing a bit faster. When done regularly, aerobic exercise supports overall health and helps protect against heart disease and diabetes.

Not every activity has to be intense. Examples of moderate activity could be:

• casual walking
• taking the stairs a couple flights instead of using the elevator
• adding steps by walking a longer route through a store
• selecting a parking spot a bit further away from your destination

If your teen enjoys more vigorous activity, options may include:

• fast walking or running
• biking
• elliptical exercising (works the upper and lower body at the same time)
• swimming
• skating
• soccer or other sports

The best exercise is the one your teen enjoys and feels comfortable doing. Your teen’s activity goal should aim for about 30 minutes of moderate to vigorous activity four to five times a week. Muscle‑ and bone‑strengthening activities should be added to their routine about two to three times each week. Bodyweight exercises (push-ups, squats, resistance band workouts) and sports activities (basketball, soccer, swimming) as well as running, jumping, and even skipping are all activities that promote muscle and bone strength. 

Exercise after transplant: What parents should know

Many teens and young adults can safely exercise after a transplant, but it’s important to work closely with your transplant team. Recommendations may vary depending on:

• The type of organ transplanted
• How much time has passed since surgery
• Your teen’s current health and recovery

Most transplant teams recommend avoiding heavy or intense activity for the first three months after surgery. After that, they can help guide a gradual return to activity that safely builds strength and endurance.

If your teen plans to participate in school or college sports, a pre‑participation physical evaluation (PPE) is usually required. This exam is done by a primary care provider, but the transplant team should also be involved in approving participation.

Important safety reminders

These tips apply to all teens but are especially important after transplant:

• Encourage plenty of fluids before, during, and after activity.
• Make sure appropriate safety gear is worn correctly.
• Follow the rules of the activity or sport.
• Include a 5–10 minute warm‑up and cool‑down. Heart transplant recipients may have specific recommendations on warm-ups and cool-downs from their team.
• Teach your teen to listen to their body. They should rest when they are tired and not ignore pain. Pain is a warning that there may be a problem.
• Advise them to skip workouts if they feel ill or are overly fatigued.
• Contact the transplant team or seek emergency care if there is an injury, especially near the transplanted organ.

Final thoughts for caregivers

Daily physical activity can help protect your teen from long‑term health issues such as high blood pressure and unhealthy cholesterol levels. Exercise doesn’t have to feel like another task on the to‑do list—it’s supporting their future as an active, healthy young adult.

Encourage movement in ways that feel enjoyable and are realistic. Even short walks or dancing in the family room can make a difference! 💃