Strengthening Your Heart: A Summer Guide to Movement

James Pickett
Jul 4
3 min read

Updated: Aug 2

Introduction

Summer provides a wonderful opportunity to refresh your motivation and reconnect with your health goals. With longer days, pleasant weather, and increased energy, July is the perfect time to incorporate movement into your daily routine—especially if you're working toward a healthier heart.

This month’s Heart Mag focuses on how to safely and sustainably build strength and enhance cardiovascular health during the summer months—whether you’re just starting after a cardiac event or maintaining the progress you’ve already achieved.

"A healthy outside starts from the inside." – Robert Urich

Why Cardiovascular Rehab is Important

Cardiovascular rehabilitation encompasses more than just cardiovascular exercise. It also involves regaining strength, flexibility, and functional fitness. Research demonstrates that integrating aerobic and resistance training can enhance several aspects of health:

Heart function and exercise tolerance
Insulin sensitivity and blood pressure
Muscle strength and joint health
Mood, cognition, and overall quality of life

A 2020 meta-analysis published in Heart (BMJ) revealed that supervised exercise-based rehabilitation reduced cardiovascular mortality by 26% and hospital admissions by 18%. This underscores the importance of a well-rounded approach to heart health.

"You don’t have to be extreme, just consistent." – Unknown

Practical Tips for Summer Movements

Use the Weather to Your Advantage: Take advantage of early mornings or evenings when it's cooler. These times are ideal for activities like walking or gardening.
Stay Hydrated: Water is essential. Keep it close by and remember to drink before, during, and after your activities.
Be Mindful of Your Effort Level: Use the Borg Scale for perceived exertion, aiming for a range of 11 to 14, which signifies moderate effort. If you find yourself breathless yet able to talk, you're in the right zone.
Mix Up Your Routine: Incorporate a gentle circuit routine with exercises such as heel digs, marching, sit-to-stands, and resistance band pulls. Variety keeps things exciting!
Listen to Your Body: Pay attention to how you feel. If you're unwell or fatigued, don't hesitate to scale back and take a break.

"Motion is lotion—for your joints, your mind, and your heart." – Unknown

SMART Goals for July

Setting clear and achievable goals can help you stay on track this month.

Short-Term Goal

Aim to walk for 20 minutes, 3 times a week, at a moderate pace (RPE 11–13) for the next 2 weeks. This is a manageable goal that can fit easily into your schedule.

Long-Term Goal

Challenge yourself to complete a full-body resistance workout (using bands or your body weight) once a week for the next 8 weeks. Gradually increase the intensity and complexity to keep progressing.

Additional Resources for Inspiration

To further motivate yourself, consider diving into these recommended reads:

📘 Spark: The Revolutionary New Science of Exercise and the Brain by Dr. John J. Ratey

📘 The Joy of Movement by Kelly McGonigal, PhD

Key Awareness Days in July

National Clean Air Day (Early July): An excellent opportunity to enjoy outdoor movement while avoiding pollution.
Healthy Vision Month: Highlighting the importance of movement and diet in supporting eye and heart health.
World Jump Day (July 20): A fun reminder to stay active in enjoyable ways.

"Small steps every day build stronger hearts." – Jamie Pickett

Conclusion

In summary, whether you're recovering from a cardiac event, maintaining your progress, or just starting your health journey, July is a perfect time to step into your routine with renewed strength. Use this season to cultivate lasting habits. Remember, it’s not about achieving perfection. It’s about being consistent, finding support, and making gradual progress.

Your journey is yours alone. Just keep moving forward—one step at a time!

References

Anderson L, et al. (2020). Exercise-based cardiac rehabilitation for coronary heart disease. Heart.
British Heart Foundation. Staying Active with Heart Conditions. bhf.org.uk
ACSM Guidelines for Exercise Testing and Prescription (11th Edition)

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