Meditation isn’t a replacement for cardiac rehab or lifestyle basics — but evidence suggests it may help as an adjunct, particularly for stress, mood, sleep and blood pressure. This guide explains what the research suggests (including AHA guidance), who it helps most, how to do a minimum effective 10-minute practice, and a practical “calm + walk” routine with SMART challenges.

Author: Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine. Length: minute read Category: Heart Mag, Heart Health, Dietetics, Nutrition The Protein + Fibre “Default Meal” Method (and what a calorie deficit actually means) Most people don’t struggle with weight management because they “lack discipline”. They struggle because their meals don’t keep them full, life is busy, and the plan is too complicated to repeat. This guide g

UK government physical activity guidelines recommend muscle-strengthening activities at least 2 days per week, and for older adults (and those at risk of falls), balance and coordination work at least 2 days per week. This guide shares a “minimum effective” plan you can actually stick to: two 20–30 minute sessions per week with warm-up, simple strength moves, and MMM Balance Level 1 (supported) or Level 2 (unsupported) drills, plus clear progressions and SMART challenges.

Heart Mag - May 2026 focuses on blood pressure — one of the biggest “silent” risk factors we can improve with routine. This post shares a simple BP-friendly plan: how to check properly without obsession, walking most days (talk but not sing), strength training twice per week, salt/food default swaps, and recovery habits that keep you consistent. Includes a realistic weekly template and two SMART challenges.

Returning to work after ill health often triggers boom-and-bust cycles. This guide gives a practical plan: Green/Amber/Red energy mapping, three simple boundaries, a “minimum that counts” routine, and a repeatable weekly template so you rebuild capacity without setbacks.

UPFs are in the spotlight again. This guide explains what ultra-processed foods actually are, why “mostly real food” beats perfection, and gives a simple 7-day reset using the Add-First method (protein + fibre + colour). Includes label shortcuts, tired-day defaults, and two SMART challenges to make it stick.

Strength training is one of the most effective “bang for your buck” habits for heart health — and UK national guidelines recommend muscle-strengthening activities at least twice per week. This post gives a simple plan that works: 2 x 20-minute sessions with warm-up/cool-down, safe intensity guidance (talk test + Borg RPE), and clear progressions so you build strength without overdoing it. Ideal for beginners, returners, and anyone who wants a routine that actually sticks.

April is Stress Awareness Month. This Heart Mag issue shares a calm, repeatable plan for heart health: 3 anchors (day starter, movement minimum, evening close), a realistic weekly template, and two SMART challenges for April. It also links back to March’s guides on walking, resistance bands, the clock change, and reducing doomscrolling.