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Heart Mag | August Edition: Move Into August with Confidence

Category: Motivation, Lifestyle, Cardiac Health


Awareness Days:

  • All Month: National Wellness Month (UK/US)



"Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect."– Alan Cohen


Introduction: Steady Progress, Stronger Hearts


August is a time when many of us slow down—holidays, family visits, and heatwaves can disrupt routines. But it’s also an opportunity. A moment to reflect, recharge, and recommit to your health journey.


Whether you’ve just completed a cardiac rehab programme or you’re months into regular exercise, the goal this month is simple: keep moving, keep motivated, and keep growing.



"Success is the sum of small efforts, repeated day in and day out."– Robert Collier


Why Consistency Beats Intensity for Heart Health


While high-intensity efforts can be useful, long-term heart health is most influenced by regular, moderate activity. According to the British Heart Foundation (2022), exercising at moderate intensity for 150 minutes a week can reduce your risk of future cardiac events by over 30%.


Building confidence in your body after a cardiac event is just as important. Research published in Heart journal (2021) found that increased self-efficacy (confidence in your ability to manage your health) is a major predictor of long-term cardiac rehab success.


Let this be the month you double down on your strengths—small daily wins, structured plans, and self-belief.



"You are never too old to set another goal or to dream a new dream."– C.S. Lewis


A person interacts with a smartwatch displaying a heart rate monitor, highlighting the integration of technology and health tracking.
A person interacts with a smartwatch displaying a heart rate monitor, highlighting the integration of technology and health tracking.

This Month's Health Challenge: "10 in 10"


Your challenge this August is to complete 10 intentional movement sessions in 10 days.


✔️ How it works:


  • Sessions can be walking, stretching, yoga, strength training, or low-impact cardio.

  • Each session must last at least 20 minutes.

  • You can do it solo, or join a My Movement Medicine group session.


➕ Bonus options:


  • Share your progress on social media using #10in10August and tag @MyMovementMedicine.

  • Invite a friend or partner to join you for accountability.



This challenge builds habit strength, not intensity. If you’re already exercising regularly, use the 10 sessions to try something new or focus on mindfulness and breathing.



"Confidence comes not from always being right but from not fearing to be wrong."– Peter T. McIntyre


SMART Goals for August


✅ Short-Term Goal (This Month):


Specific: Complete 10 intentional activity sessions in 10 days

Measurable: Log each session using the My Movement Medicine Activity Diary

Achievable: Choose light to moderate activities suitable for your recovery level

Relevant: Builds confidence and consistency

Time-Bound: Within the first 10 days of August



🔭 Long-Term Goal (3–6 Months):


Develop and maintain a weekly routine of at least 3 sessions, including cardiovascular, strength, and flexibility training.


Use heart rate monitoring or perceived exertion to track progress.



Recommended Reads


📚 "Atomic Habits" by James Clear

A must-read for building small, sustainable habits—perfect for those recovering from health setbacks.


📚 "The Confidence Gap" by Russ Harris

Practical strategies for overcoming self-doubt and fear—especially useful when rebuilding your physical self after illness.



Research References


  1. British Heart Foundation (2022). 

    Physical Activity & Heart Health Guidelines.

  2. Clark et al. (2021). 

    “Self-efficacy and cardiac rehab adherence: a longitudinal study.” Heart, BMJ Journals.

  3. Mayo Clinic (2023). 

    “Building exercise habits after a cardiac event.”

  4. Public Health England (2022). 

    Everyday Movement and Heart Health.



Summary: A Confident Heart Starts With You


This August, we’re leaning into the idea that confidence is a muscle—you build it by showing up. Whether you're walking a bit further, adding light resistance training, or simply breathing deeper during cool-downs, every step matters.


Join the 10-in-10 challenge, revisit your personal SMART goals, and don’t be afraid to take up space—physically and emotionally—in your recovery journey.



💬 Want to Take the Next Step?


My Movement Medicine offers in-person and online cardiac-safe sessions, designed around your goals and clinical needs. If you're ready to improve your fitness, confidence, and heart health, join us!


🔗 Book your free trial session at:




This blog post was written by Jamie Pickett, Clinical Exercise Physiologist, with AI assistance.

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