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

If you’ve had a pacemaker, ICD, S-ICD, or CRT device fitted, careful movement and progressive return to activity are key for safe recovery. In the first 4–6 weeks avoid heavy lifting and overhead arm use on the implant side, keep your wound protected, and gradually build walking and light activity. Long term, most people can enjoy moderate exercise (Borg RPE 9–13) with only a few restrictions.

“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