EFL matches are kicking off one minute late (5–9 Feb 2026) to support Every Minute Matters — a reminder that early CPR and defibrillation saves lives. This post explains how to build a “CPR-ready fitness community” with simple steps: learn CPR (RevivR takes ~15 minutes), know where the AED is, and have a basic plan so people act quickly, not perfectly.

“Little by little, a little becomes a lot.” — Tanzanian Proverb Quick take After a cardiac event or surgery, most people can return to regular exercise safely with the right plan. Start light, use longer warm-ups and cool-downs, and guide effort with Borg RPE 6–20 (aim 9–13 at first; progress toward 12–14 when cleared). Build gradually, listen to symptoms, and check in with your cardiac rehab team. Who this guide is for Adults returning to activity after a heart attack/PCI (s

“Small steps, done steadily, become big wins.” — Anonymous Quick take • Bowls (lawn, indoor, or even tenpin) is sociable, low-impact, and adaptable. Great for balance, gentle strength, confidence, and overall wellbeing. • Start after (and alongside) your cardiac rehab team’s guidance. Many people can return soon after a stent/heart attack; after surgery, wait for the breastbone to heal as advised. • Aim for light–moderate effort most of the time (Borg RPE 9–13; occasionally 1

Quick take Most people in cardiac rehab should prioritise non-contact exercise. Full contact and collision sports (e.g., rugby, boxing, MMA, ice hockey) carry higher risks: blows to the chest or head, sudden bursts of effort, and unpredictable impacts. If you’re on blood thinners, have aortic disease, a recent myocarditis, an ICD/pacemaker, or certain cardiomyopathies, full contact is usually not advised. For many, safer alternatives like touch/tag versions, pad-work (no spar

Monthly theme:  Back-to-Routine Reset (small wins, steady progress, kinder self-talk) - all complete with pictures of my 31 km hike around the Purbecks on the bank holiday - enjoy! Jamie in front of Agglestone rock “It does not matter how slowly you go as long as you do not stop.”  — Confucius Welcome September is a natural reset. Summer rhythms ease off, routines return, and motivation can wobble. This month’s focus: build momentum with small, sustainable actions  that prote

Quick take Sailing can be a safe, enjoyable way to build aerobic fitness, strength, and balance — with a focus on planning, teamwork, and calm, steady effort. Aim for light-to-moderate intensity (Borg RPE 9–13), longer warm-ups and cool-downs, and choose settled weather and stable boats to start. “ We cannot direct the wind, but we can adjust the sails. ” — Dolly Parton What counts as sailing? Sailing includes dinghies on lakes, keelboats on coastal waters, and larger cruisin

“Little by little, a little becomes a lot.” — Tanzanian Proverb Quick take Vibration plates (whole-body vibration, WBV) can be a gentle add-on for strength, balance, and bone loading if you’re in or after cardiac rehab. Start with short bouts, low settings, and light-to-moderate effort (Borg RPE 9–13, progressing toward 12–14 if appropriate). Use longer warm-ups and cool-downs, avoid breath-holding, and stop if you feel unwell. What counts as using a vibration plate? Short, s

"Little by little, a little becomes a lot." - Tanzanian Proverb     Who this guide is for   Badminton suits adults rebuilding fitness after a cardiac event, managing cardiovascular risk factors, or simply wanting a lively, social way to move. If you are in cardiac rehab, follow the plan agreed with your clinical team. Doubles play and short, structured rallies are usually the best starting point. Benefits for heart health   Badminton offers short bursts of movement with built

Quick Take on Hiking Hiking is more than just a walk; it’s a journey through nature. With proper planning, most individuals in cardiac rehabilitation can enjoy hiking safely. Aim for light-to-moderate effort (Borg RPE 9–13). Build up your stamina gradually. Always include longer warm-ups and cool-downs in your routine. What Counts as Hiking? Hiking encompasses any purposeful walk on trails, parks, hills, or coastal paths. These routes often feature uneven ground, steps, mud,

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”)

Skiing can build aerobic fitness, leg and core strength, balance, coordination and confidence—while you enjoy fresh air and community. With the right preparation, pacing, and safety steps, many people in cardiac rehab can ski safely. Always agree timing with your cardiac rehabilitation (CR) team before you start.

Professional, friendly guidance to help you enjoy golf safely—whether you’re returning after a cardiac event or starting fresh. Is golf right for me? For most people with heart conditions, golf can be a safe, enjoyable way to stay active: it’s low-impact, social, and naturally encourages walking in green spaces. Before you begin (or return), check in with your cardiac rehabilitation (CR) professional to tailor advice to your condition and medications. If you’ve had open-heart

Friendly, professional guidance to help you enjoy squash safely and confidently. At a glance What it is:  A fast, stop–start racket sport played indoors on a small court. Why it’s great:  Big cardiovascular payoff in short sessions; coordination, agility, balance, and leg strength all get a workout. Main watch-outs:  Intensity spikes, quick changes of direction, overhead reaches, warm humid courts. “It always seems impossible until it’s done.” — Nelson Mandela Is squash right

Introduction Hot and cold therapies — such as saunas, steam rooms, and ice baths — have become increasingly popular for recovery, relaxation, and potential health benefits. For people with a heart condition, these activities can offer some advantages, but also carry risks if not approached carefully. This guide provides evidence-based advice on using these therapies safely, with practical tips and considerations for individuals in cardiac rehabilitation or those managing card

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

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