Falling off track is normal. The fix isn’t guilt or “catching up” — it’s a restart plan. This post shares a 3-stage relapse plan (reduce load, rebuild routine, progress slowly), a 48-hour restart rule, and two SMART challenges to get momentum back 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.

It’s Heart Month. This Heart Mag issue explains 4 key numbers to know (blood pressure, non-HDL cholesterol, blood sugar risk, and waist/weight trend) and gives one simple action for each. It also highlights what’s happening during Heart Month: Walk for Hearts, CPR learning in 15 minutes, and awareness campaigns like Every Minute Matters. Pick one number and one habit — repeat it until it feels normal.

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.

November is the perfect moment to pause, reset and steady the pace. Focus on light–moderate movement, longer warm-ups, simple routines, and stress reduction. Small steps now make December feel calmer and more manageable.

We are incredibly proud to announce that My Movement Medicine has been recognised with two major awards  at this year’s Healthcare & Pharmaceuticals Awards: Health Referral Specialists of the Year 2025 – London Cardiac Rehabilitation Innovation Award 2025 This recognition reflects our unwavering commitment to delivering world-class, evidence-based exercise and health-behaviour support, especially for those recovering from cardiac events and seeking restoration of health, stre

Embracing Change October often brings a shift in the air. The weather cools, days shorten, and nature begins to slow down as we approach winter. For many, this seasonal change can challenge both physical and emotional wellbeing. This month, let’s focus on resilience. It’s about strengthening both your body and mind. Resilience helps you adapt confidently to change. In cardiac rehabilitation, it’s not just about mental toughness. It’s your ability to recover, adapt, and keep m

“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     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,

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

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