Heart Mag: January 2026 - A New Year Message
- James Pickett
- Jan 3
- 3 min read
Happy New Year, and welcome to 2026.
If 2025 taught me anything, it’s that the people who do best are rarely the ones who go all in for two weeks, they’re the ones who keep showing up in small, steady ways.
Whether you’re coming back from a cardiac event, managing a long term condition, or simply trying to feel fitter and more confident in your body, 2026 can be a fresh start without needing a dramatic overhaul. If you’re local, you’re always welcome to join us for Phase 4 support in London.
“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” - Maria Robinson
A quick look back at 2025
Thank you to everyone who joined sessions in person and online this year.
We ran 71 sessions, welcomed 1,014 attendees, and got through 1,420 circuit stations, including step ups, squats, lunges, punches, balance work, mobility, and breathing.
What I’m proudest of isn’t the numbers, it’s the consistency, the support between members, and the confidence people rebuilt, week by week.
“Success is the sum of small efforts repeated day in and day out.” - Robert Collier
What “getting healthier” actually looks like
For most people, heart health improvements come from doing the basics well, most weeks.
That usually means:
• Moving regularly at a comfortable to moderate effort
• Building strength alongside cardio
• Improving balance, mobility, and confidence
• Making changes you can repeat, not changes you can “survive”
For people who’ve been through cardiac rehabilitation, staying active long term matters. Exercise based cardiac rehabilitation has been linked with improvements in fitness and quality of life, and reductions in hospital admissions for some groups.
“Motivation is what gets you started. Habit is what keeps you going.” - Jim Ryun
A safe way to start this January
If you’re not sure where to begin, keep it simple, and keep it safe.
• Aim for light to moderate effort most days, Borg RPE 9 to 13 on the 6 to 20 scale, moderate is often around 12 to 14
• Start with what feels manageable, even 10 minutes counts
• Warm up longer than you think you need, and cool down properly too
• Build one habit first, then add the next
And as always, if you feel unwell, get chest pain, dizziness, unusual breathlessness, or something just doesn’t feel right, stop and get advice.
“The journey of a thousand miles begins with one step.” Lao Tzu
Two SMART challenges for 2026
Short term SMART challenge, 14 days
Goal: Move for 10 to 20 minutes per day for the next 14 days, at Borg RPE 9 to 13.
How:
• Choose your time of day in advance
• Do a mix of walking, gentle cycling, or a simple home strength routine
• Track it with a tick list, nothing fancy
Success looks like: 10 completed days out of 14, not perfection
Long term SMART challenge, 12 weeks
Goal: Build a sustainable weekly routine for 12 weeks.
Weekly target:
• 2 structured strength sessions
• 2 to 4 cardio sessions, even short ones
• 1 mobility and breathing session
Progress rule:
• Increase one thing at a time, duration first, then intensity
Success looks like: a routine you can keep going after week 12
How we can help you this year
If you’d like support, structure, and a safe community to train with, you’d be very welcome at My Movement Medicine.
You can:
• Book a class, or start with a free trial session, see Booking Page
• Stay consistent with rewards through MMM Momentum
• Choose what suits you with Subscriptions and Plans
• Keep an eye out on our online programmes page for some upcoming ways to move and get healthy
If you’d prefer a more personal approach, one to one support is also available, especially if you want help rebuilding confidence, working around symptoms, or returning to exercise after a health event.
A final note for January
You don’t need a perfect routine.
You need a realistic one, done often enough to matter.
If you’d like to start, reply to this post, or head to the booking page and I’ll help you find the right first step.
References
Anderson L, et al. Exercise based cardiac rehabilitation for coronary heart disease, Cochrane Database of Systematic Reviews, 2016.
Ekelund U, et al. Dose response associations between physical activity and mortality outcomes, The Lancet, 2019.
Clear J. Atomic Habits, 2018.
Piepoli MF, et al. Exercise in patients with cardiovascular disease, a practical guide, Springer, 2016.
This health guide was written by Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
I’m definitely standing up straighter, balancing better and have strengthened my arm and leg muscles this year, attending 2 classes on-line per week at MMM. Very worthwhile affordable exercise classes which I highly recommend to others.