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.

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.

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.

Exercise after cardiac surgery should be structured, gradual, and confidence-building. This guide explains why Phase 3 cardiac rehab is the best next step, how to structure safe sessions (warm-up, main phase, cool-down), how hard it should feel (talk but not sing), when to stop, and an 8-week walking progression using FITT principles (progress one variable at a time).

Exercise after a heart attack should be structured, gradual, and confidence-building. This guide explains NSTEMI vs STEMI basics, why Phase 3 cardiac rehab is the gold standard, how to structure safe sessions (warm-up, conditioning, cool-down), how hard it should feel (talk but not sing), when to stop, and an 8-week walking plan using FITT principles (progress one variable at a time).

Can music help in cardiac rehabilitation? This guide looks at the research behind music in exercise and coronary heart disease, explains how My Movement Medicine playlists are structured from warm-up to cool-down, and includes key studies on adherence, self-efficacy, and exercise experience.

Resistance bands are a simple, affordable way to build strength at home with controlled effort. This post explains how to use the Push + Pull band plans, how hard it should feel (talk test + Borg RPE), how to structure 2–3 sessions/week, and how to progress safely without overdoing it.

Happy New Year from My Movement Medicine. If you’re working on your heart health in 2026, you don’t need a dramatic reset, you need small steady habits. Start with 10 to 20 minutes a day at a comfortable to moderate effort, then build a simple 12 week routine with strength, cardio, and mobility. If you’d like support, you’re welcome to join us in person or online, free trial options available.

Over the past two years, My Movement Medicine has grown from a small Phase 4 cardiac rehab class into a supportive community that helps people build strength, confidence, and long-term health. Today, I’m excited to share an important milestone: My Movement Medicine is now officially a Community Interest Company (CIC). Becoming a CIC means the service is formally recognised as a non-profit organisation created to benefit the community. It strengthens our mission to deliver saf

If you’ve had a pacemaker, ICD, S-ICD, or CRT device fitted, careful movement and progressive return to activity are key for safe recovery. In the first 4–6 weeks avoid heavy lifting and overhead arm use on the implant side, keep your wound protected, and gradually build walking and light activity. Long term, most people can enjoy moderate exercise (Borg RPE 9–13) with only a few restrictions.

Professional, friendly guidance to help you enjoy tennis safely and confidently. Why tennis? Tennis mixes rhythmic aerobic movement with balance, agility, coordination and reaction time—great for heart health and overall fitness. Doubles is typically moderate intensity , while singles can reach vigorous levels; research classifies doubles ≈ 4.5–6.0 METs and singles ≈ ~8.0 METs (higher demand). At a moderate effort you should be able to talk but not sing (the “talk test”)

Quick take Dancing is a safe, enjoyable way to build aerobic fitness, strength, balance, and mood. For many cardiac patients it can match the benefits of traditional cardio—with the bonus of music, rhythm, and social connection. Start low, go slow, and use the talk test/RPE to stay in the right zone. “We should consider every day lost on which we have not danced at least once.” — Friedrich Nietzsche Who it’s for / who should wait Great for: people cleared for cardiac rehab o

Gardening is more than a hobby — it’s a rewarding way to keep active, build strength, and enjoy the outdoors. Whether you’re planting seedlings, pruning shrubs, or simply tidying up a flower bed, these activities can support both heart health and overall wellbeing. “Gardening adds years to your life and life to your years.” – Unknown Why Gardening Helps the Heart Gardening combines physical activity with relaxation. Benefits include: Improved stamina, strength, and endurance.

Why exercise at home? Home exercise is comfortable, convenient, and often cheaper (or free). If transport, access, or costs are barriers, moving at home can be a great option—and you can achieve effective sessions with little or no equipment. Safety first (please don’t skip) Stop immediately if you notice chest pain/discomfort, palpitations, dizziness, or light-headedness. If these symptoms don’t settle promptly with rest and/or your GTN, seek medical advice . Don’t exercise

Category: Activity Specific Guidance | Ideal for: Cardiac Rehabilitation Patients & Those Looking to Improve Overall Health Tai Chi, often described as "meditation in motion" , is a centuries-old Chinese practice combining slow, flowing movements with controlled breathing and mindfulness. While it may look gentle, research shows that Tai Chi can significantly benefit cardiovascular health, balance, and mental wellbeing — making it an excellent choice for people recovering f

Introduction Running is a powerful way to improve cardiovascular fitness, strengthen muscles, boost mood, and maintain a healthy weight. For people who have had a cardiac event or are living with a heart condition, it can be a safe and effective form of exercise — provided it’s introduced gradually, monitored carefully, and adapted to individual needs. This guide will help you safely build running into your rehabilitation routine, with a focus on heart rate monitoring, pacing

Categories: Diet, nutrition, heart health Struggling to meet your 5 a day? You wouldn't be alone - statistics suggest only 27% of...

Why Use Heart Rate Zones? Your heart rate can tell you how hard your body is working during exercise. By training within specific heart rate zones, you can: Improve cardiovascular fitness Exercise safely and effectively Track your progress over time Stay motivated and goal-focused Everyone's ideal training zone is different. It depends on your age , resting heart rate , fitness level , and health condition . To make it easy, we’ve built a free Heart Rate Zone Calculator for

Related: Calculate my Heart Rate Training Zone Understanding Your Heart Rate Zones, Training Load & Calorie Burn At My Movement Medicine,...