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.

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).

UK clocks go forward on 29 March 2026. That “lost hour” often hits sleep, energy and motivation. This post gives a simple 10-day plan (3 days before + 7 after): keep sessions easy–moderate, use warm-up/cool-down, and prioritise consistency over intensity. Includes beginner and intermediate templates plus SMART challenges to stay on track.

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.

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