Heart Mag & Heart Month - February 2026: Know Your Numbers This Heart Month
- James Pickett
- Feb 1
- 5 min read
February is Heart Month in the UK — a national push to get people thinking about heart health in a way that’s practical, shared, and (most importantly) doable.
Heart Month is not about becoming “perfect” overnight. It’s about picking one or two sensible actions you can repeat, because consistency is what changes risk over time.
What’s happening this Heart Month
You’ll see a few big themes across February:
Walk for Hearts (BHF): a virtual challenge to walk 28, 50, or 100 miles during February (registration closes 14 Feb 2026).
Learn CPR in 15 minutes (BHF RevivR): a free digital tool promoted heavily during Heart Month, because CPR knowledge saves lives.
Football “Every Minute Matters” awareness: EFL fixtures from 5–9 Feb 2026 are kicking off one minute late to highlight how every minute without CPR reduces survival.
Community blood pressure checks: many pharmacies offer free NHS blood pressure checks (often aimed at adults 40+), and councils/partners sometimes run local Heart Month awareness sessions too.
HEART UK Heart Month: HEART UK are also promoting a 10,000 step challenge through February, focused on cholesterol awareness.
Knowing your numbers
Heart health advice can feel overwhelming because there are so many “things you could do.”
This Heart Mag issue keeps it simple: know a few key numbers, understand what they mean in plain English, then choose one small habit that improves them.
"You miss 100% of the shots you don’t take." — Wayne Gretzky
The 4 numbers worth knowing
You don’t need to track everything. Start with these four.
1) Blood pressure (BP)
High blood pressure often has no symptoms, but it increases cardiovascular risk over time. Knowing your BP is one of the most useful “early warning” checks you can do.
Helpful UK thresholds (as a guide):
Clinic readings are generally treated as raised at around 140/90 mmHg or higher.
Home averages are usually treated as raised at around 135/85 mmHg or higher.
How to check BP properly at home (quick checklist):
Sit upright in a chair with a back.
Feet flat on the floor.
Rest your arm on a table and relax.
Don’t talk during the reading.
Take a second reading a few minutes later.
2) Cholesterol (especially non-HDL)
A useful number to look for on your results is non-HDL cholesterol (a practical “bad cholesterol” measure).
A general guide is:
Non-HDL below 4.0 mmol/L is considered a healthy level for many people.
If you’ve had a heart attack or stroke, targets are often lower and should be personalised with your clinical team.
3) Blood sugar risk (HbA1c / diabetes risk)
You don’t need to become a lab expert. The practical point is: blood sugar risk can drift up quietly for years, and it’s closely linked to daily habits like movement, sleep, and food structure.
If you already have diabetes or pre-diabetes, follow your clinician’s targets and plan.
4) Waist / weight trend (not perfection)
This is not about daily weigh-ins or self-judgement. It’s a trend marker that often reflects the “real life” stuff: activity, food patterns, stress, sleep, and medication changes.
A calm approach works best: check occasionally, respond early, avoid panic.
“Well done is better than well said.”— Benjamin Franklin
Practical tips: one action per number
If you try to change everything, you’ll usually change nothing. Pick one number to focus on this week.
Blood pressure: the “3–2–1” routine
3 checks per week (not multiple times per day).
2 readings each time, a few minutes apart.
1 short note: sleep, stress, caffeine, exercise, or a salty meal that day.
If readings look consistently high, confirm your technique first, then speak to your GP or cardiac team. Many people can access free pharmacy checks through the NHS blood pressure service.
Cholesterol: add a daily fibre anchor
If you change one thing, make it this: add one “fibre anchor” every day.
Examples: oats, beans, lentils, wholegrains, veg, fruit.
Fibre supports cholesterol and makes “healthy eating” easier because it helps you feel fuller.
Blood sugar risk: 10 minutes after one meal
Try this: a 10-minute easy walk after one meal each day.
Keep it relaxed. The goal is consistency, not intensity.
Waist/weight trend: track monthly, not daily
Daily tracking can increase stress and reduce motivation.
A calmer option is: a monthly check-in, then adjust one habit for the next two weeks.
Exercise intensity: a simple guide that reduces worry
A very common question during Heart Month is: “How hard should exercise feel?”
For most heart-health training, it’s sensible to aim for light to moderate effort most of the time.
Two simple tools:
Talk test: you can speak in short sentences while moving.
Borg RPE (6–20): many people sit around 9–13 for light to moderate, and 12–14 for moderate.
If you’re unsure, choose the lower end and build confidence first.
Heart Month challenges (choose one)
If you like structure, a public challenge can make the month easier to stick with.
Choose one:
Walk for Hearts (BHF): walk 28, 50, or 100 miles during February.
Learn CPR in 15 minutes (BHF RevivR): a quick, free skill that could save a life.
10,000 step challenge (HEART UK): cholesterol-focused Heart Month challenge.
SMART challenges
Short-term (7 days): Know your BP week
Specific: Take BP readings 3 times this week.
Measurable: Take 2 readings each time and note the average.
Achievable: Same time of day if possible.
Relevant: Builds clarity and confidence.
Time-bound: Finish by next Sunday.
Long-term (February): Pick one
Choose one:
Walk 28 miles in February (about 1 mile a day).
Do 2 strength sessions per week (20–30 minutes, steady and repeatable).
Add a daily fibre anchor (oats or beans/lentils).
If you miss a week, restart at half the plan for 3 days, then build back up.
How My Movement Medicine can help
If you want support turning these numbers into action, here are a few simple options.
Phase 4-style C.I.I. group sessions (in-person and online): safe pacing, clear progressions, and a supportive environment.
Confidence with intensity: learn to use the talk test and Borg RPE so exercise feels safe and doable.
Simple habit tracking: use MMM Momentum to stay consistent without overthinking.
Flexible plans: choose a plan that fits your week.
Seasonal challenges: plug your goals into a themed challenge when you want extra structure.
New service: we now have the option to book in a 15-minute, free of charge consultation, to discuss your health, & ways you can get motivated & empower your fitness journey
Book recommendations
Atomic Habits — James Clear
Tiny Habits — BJ Fogg
References
British Heart Foundation: Heart Month hub, CPR learning (RevivR), fundraising prompts.
British Heart Foundation: Walk for Hearts (1–28 Feb 2026; 28/50/100 miles; registration closes 14 Feb 2026).
EFL: fixtures shifting kick-off times by one minute (5–9 Feb 2026) for Every Minute Matters CPR awareness.
talkSPORT: overview of Every Minute Matters campaign and February fixture timing change.
NHS/Community Pharmacy: NHS Blood Pressure Check Service background (Hypertension Case-Finding Service).
HEART UK: Heart Month 2026 and 10,000 step challenge.
This health guide was written by Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.