UK government physical activity guidelines recommend muscle-strengthening activities at least 2 days per week, and for older adults (and those at risk of falls), balance and coordination work at least 2 days per week. This guide shares a “minimum effective” plan you can actually stick to: two 20–30 minute sessions per week with warm-up, simple strength moves, and MMM Balance Level 1 (supported) or Level 2 (unsupported) drills, plus clear progressions and SMART challenges.

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).

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.

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.

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.