By Blua | Digital health by Bupa
9 minute read
Published 8 June 2026
You’ve had heart surgery, and the road to recovery is just beginning.
Learn what you can do to support your best recovery, from setting realistic goals to following your post-op guide.
The days after heart surgery can feel overwhelming. Regular medical checks, new medications and a lot of information can all feel like a lot to take in.
And, while your body has been through an ordeal, your mind and spirit might be struggling too. Whether you’ve been waiting for your surgery for some time and feeling nervous in the lead up, or if your surgery was more urgent, heart surgery can be frightening and bring up some difficult emotions. You might even experience something medical experts call the ‘cardiac blues’ after surgery, which can impact mood, sleep and appetite.1
Whether you’ve had a valve replacement or repair, you'll need time for mental and physical recovery. The good news is in addition to your surgical and post-op medical team giving you lots of help and guidance to navigate the next few weeks, there are things you can do to support yourself and have the best recovery possible.
After your surgery, your medical team will give you a step-by-step guide of what to expect in the coming days and weeks. This post-op recovery plan will give specific instructions on how to support your physical recovery from heart surgery.
It will include everything from medication schedules and wound care to pain management and how to avoid injury through gentle mobility and movement.
This physical rehabilitation period can last anywhere from 4-12 weeks and should be closely followed to avoid post-op complications.
Doing too much too soon or not moving enough can delay and make recovery harder to manage.
“It’s incredibly important to follow the recovery plan that your medical team recommends,” says Bupa dietitian Miri Mocke, who supports people recovering from cardiac events through the Bupa COACH Program. “The plan will likely be quite strict, and that’s for good reason.”
“Pushing yourself too hard too soon can lead to complications at the wound site, but can also stress the heart, which has been through major surgery.
“The last thing you want to do is go backwards in recovery, so trust your team and follow their advice around movement, diet and rest.”
Recovering from heart surgery can be a slow, frustrating process. It’s likely you may have to spend more time at home and be unable to go to work, exercise or socialise in the same way you could before surgery for weeks or even months.
“In many ways, your life gets put on hold”, says Miri. “On top of the sudden shock of the heart surgery itself and navigating all of the change very quickly, feelings of sadness, frustration and even anger are very normal.”
Coined by medical experts as ‘cardiac blues’, up to 75% of Aussies experience symptoms including low mood, worry, sadness, anger, sleep issues and more following heart surgery.2
While all these feelings are normal after heart surgery, you don’t have to suffer. There are things you can do to help reduce negative thoughts and feelings and stay focused on the positives as you move towards a full physical recovery.
Your body has been through a lot and needs time. Expecting big changes every day can lead frustration and disappointment. “Day to day it might feel like very little is changing as you recover, but week to week you will see some progress,” says Miri.
If you can’t go to work, catch up with your buddies at the gym or head out to watch the footy, create new ways to see friends and loved ones. Staying connected to people we know is crucial for good mental health, even if it’s just in short bursts.3 Invite friends over to watch the game, schedule some phone or Zoom calls and suggest a movie night at home.
Talk to your medical team about cardiac rehabilitation services and use other support systems available. You won’t be able to drive for a few weeks post-op, and you might need some extra support at home. You may be able to get support from allied health professionals or community services. “Your medical team will provide your post-op guidelines but use other services as well to help improve your recovery experience. Many can be tailored for you and your needs,” says Miri. “When I speak to some Bupa COACH Program participants, many are cautious about making changes after their operation, but we can always make suggestions that aren’t too daunting and will work for you and where you’re at in recovery.”
As you start to recover and move around a little more, slow progress can be annoying. Just be sure to remember how far you have come. Keeping a short diary of movement, diet, sleep and social activity will enable you to look back and see how much you have done when it feels like you’re not moving forwards. “Some people like to keep an Excel spreadsheet of the distance they walked that day. It’s a great way to track your progress and know you’re heading in the right direction” says Miri.
Having something to aim for or look forward to can help keep our spirits high even when the road to recovery is a long one. Whether it’s being able to walk to the end of the road and back or taking the dog to the beach, goals are a way to track how far you’ve come. Just be sure not to go too hard too fast, says Miri. “Goals are a great way to stay motivated but be realistic. Your body has been through a lot and needs to heal. It will take time to get back to business as usual. Discuss goal setting with your medical team to make sure they align with your post-op recovery plan.”
Australian Centre for Heart Health provides information and can advise on recovery programs after a heart event.
Lifeline offers crisis support 24/7. Call them on 13 11 14
The COACH Program® provides over the phone guidance, information and support, at no extra cost for eligible Bupa members, following a heart attack, stroke, or other cardiovascular event.
Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.
This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.
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1 Heart Foundation. (2025). How to beat the ‘cardiac blues’ this World Mental Health Day.
2 Australian Centre for Heart Health. (2026). Cardiac blues.
3 Holt-Lunstad J. (2024). Social connection as a critical factor for mental and physical health: evidence, trends, challenges, and future implications. World psychiatry: official journal of the World Psychiatric Association (WPA), 23(3), 312–332.
