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

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

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

Category : Motivation, Lifestyle, Cardiac Health Awareness Days : All Month: National Wellness Month (UK/US) "Do not wait until the...

Introduction: A Controlled Approach to Recovery and Strength Pilates is a low-impact, full-body exercise system that focuses on controlled movement, breathwork, and core stability . For cardiac patients, it can be a safe and effective way to build muscular endurance, improve posture and alignment, reduce injury risk, and enhance daily function. Rooted in rehabilitation principles, Pilates is an ideal addition to a cardiac rehabilitation program, particularly in Phase IV and b

Introduction: A Gentle Reset for Heart and Mind Yoga is more than stretching—it’s a practice that blends movement, breathing, and mindfulness to help restore physical and emotional wellbeing. For people recovering from a cardiac event or managing a heart condition, yoga offers a safe and effective way to build flexibility, reduce blood pressure, calm the nervous system, and regain confidence. "Yoga is the journey of the self, through the self, to the self." — The Bhagavad Git

Activity Specific Exercise: Cycling for Cardiac Patients Cycling is a fantastic way to stay active and support heart health. Whether used as a sport, for commuting, leisure, or as part of an exercise programme, cycling is adaptable to many fitness levels. For people with heart conditions, cycling offers numerous benefits but requires careful planning and safety considerations. The Benefits of Cycling for Heart Health Cycling is particularly suitable for cardiac rehabilitation

Activity Specific Exercise | My Movement Medicine Swimming for Heart Health: A Gentle Path to Recovery Swimming is a gentle, full-body exercise that offers exceptional benefits for people with heart conditions. As a low-impact aerobic activity, swimming helps build cardiovascular endurance, improve muscle tone, and enhance psychological wellbeing. With the right precautions and progression, swimming can be a valuable part of cardiac rehabilitation. The Benefits of Swimming fo

(Activity Specific Exercise Series) Walking is one of the safest, most accessible, and effective ways to support your heart’s recovery and long-term health. Whether you’re just starting out after a cardiac event or looking to progress your fitness, this guide will help you walk your way to better cardiovascular health—with safety and confidence. 🌿 Why Walking Is Great for Your Heart Walking is a low-impact aerobic exercise that helps: ✅ Improve cardiovascular fitness. ✅ Lowe

At My Movement Medicine, we understand the importance of personalized care in cardiac rehabilitation. That's why we’ve introduced a new blog series category: Activity Specific Guidance . This section will provide you with specialized resources that guide you through a variety of activities, each tailored to individuals who have experienced or are at risk of cardiac events. Whether you're just starting your rehabilitation journey or looking to enhance your current exercise rou

Introduction Summer provides a wonderful opportunity to refresh your motivation and reconnect with your health goals. With longer days, pleasant weather, and increased energy, July is the perfect time to incorporate movement into your daily routine—especially if you're working toward a healthier heart. This month’s Heart Mag focuses on how to safely and sustainably build strength and enhance cardiovascular health during the summer months—whether you’re just starting after a