Heart Mag - March 2026 is all about walking. This post explains how to make walking count for heart health using a simple session structure (warm-up, steady walk, cool-down), Borg RPE and the talk test, plus a gradual progression plan that avoids doing too much too soon. It includes a 7-day walking streak and a 4-week base-building challenge.

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.

This month marks three years  of My Movement Medicine. No big speech needed — but it does feel like a good moment to reflect on what’s been built, what’s worked, and what we’re focusing on next. At its core, My Movement Medicine exists to make heart-healthy exercise feel safe, clear, and doable  — especially for people who’ve had a cardiac event or for those who are at risk. Three years on, that aim hasn’t changed. The delivery has just become more refined, more consistent, a

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.

Sleep is a health multiplier. Start with a consistent wake up time, add a simple wind down routine, and protect your bedroom environment. If sleep is persistently poor, CBT I is the most effective evidence based approach for chronic insomnia.

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.

Healthier swaps for common UK Christmas favourites (without ruining the fun) Christmas food is part of the joy. This guide isn’t about “being perfect” — it’s about small swaps that help you continue to work towards your goals, while still eating the foods you actually want. If you’re living with a heart condition or risk with factors such as high blood pressure / cholesterol, these swaps also help you meet key aims: less saturated fat, less salt, more fibre, more fruit and v