Heart Mag – Late November & Winter Heart Health: Slowing Down, Staying Steady

Late November has a particular rhythm. The year feels like it’s speeding up, but our energy often slows down. The days are shorter, routines get disrupted, and many people feel their motivation dip.

This month’s Heart Mag is all about steadying the pace, protecting your heart, and setting yourself up for a calmer December.

1. A Gentle Check-In

As winter settles in, it’s normal to feel more tired, less active, or a bit overwhelmed. Rather than pushing through, this is a great time to pause and ask:

• How is my energy?

• How is my stress level?

• How consistent has my movement been?

• Do I need small adjustments, not big changes?

  
  

“Almost everything will work again if you unplug it for a few minutes — including you.” - *Anne Lamott

This month is about resetting, not rushing.

2. Heart-Healthy Focus: Managing Winter Fatigue

Short days and colder temperatures change how our body feels. Fatigue can creep in, and motivation can dip. Here are evidence-based steps to support your heart:

✓ Keep Movement Steady, Not Intense

Aim for light to moderate activity most days. Walking, chair-based sessions, and gentle strength work are excellent options. Target Borg RPE 9–13 (light to moderate).

✓ Protect Your Circulation

Cold weather increases cardiovascular load. Wear layers, warm up longer (10 minutes), and keep indoor options ready.

✓ Prioritise Recovery

Sleep becomes even more important this time of year. Aim for a consistent routine and avoid late caffeine.

✓ Nourish Well

Include warm meals rich in vegetables, beans, whole grains, and oily fish. Hydration often drops in winter — keep a bottle of water nearby.

3. Stress, Overwhelm & Your Heart

November and December are often the most stressful months for many. Stress hormones can influence blood pressure, sleep, and recovery.

Try one small daily practice:

• A 5–10 minute breathing session

• A short outdoor walk

• A moment of quiet before bed

• Reducing screen time after 9 PM

• Planning tomorrow’s tasks the night before

  
  

“In the rush to return to normal, use this time to consider which parts of normal are worth rushing back to.” - *Dave Hollis

4. Your November Mini-Challenge

A short, simple challenge to help you finish the month feeling grounded.

The ‘3 x 10’ Routine (7 Days)

Do the following each day:

1. 10 Minutes of Movement

   Walk, circuits, light strength, or mobility — your choice.

   Stay in RPE 9–13.

   
   

2. 10 Minutes of Tidying or Sorting

   Small wins build momentum.

   
   

3. 10 Minutes of Calm

   Breathing, stretching, reading, or enjoying a cup of tea with your phone away.

   
   

That’s it. A simple 30-minute daily reset.

5. Two Book Recommendations for the Season

• Atomic Habits – James Clear

  Excellent for building small routines during busy periods.

  
  

• The Compassionate Mind – Paul Gilbert

  A gentle guide to reducing stress, feeling calmer, and improving emotional health.

  
  

6. Research Spotlight

Two papers that support the themes of steady movement and winter wellbeing:

• “Seasonal Variation in Physical Activity and Sedentary Behaviour” — Mason et al., International Journal of Behavioural Nutrition and Physical Activity.

  This study shows clear drops in activity during colder months, highlighting the benefits of planning lighter, consistent sessions.

  
  

• “Effects of Stress on the Cardiovascular System” — Steptoe & Kivimäki, Nature Reviews Cardiology.

  This research highlights how everyday stress influences blood pressure, heart health, and recovery.

  
  

7. Embracing the Season

As we navigate these shorter days, remember to embrace the season. It’s a time for reflection and gentle care.

Creating a Heart-Healthy Environment

Your surroundings can greatly influence your mood and energy levels. Here are some tips:

• Declutter Your Space

  A tidy environment can lead to a clearer mind.

  
  

• Add Warmth

  Use soft lighting and cozy blankets to create a welcoming atmosphere.

  
  

• Incorporate Nature

  Bring in plants or flowers to brighten your space and uplift your spirits.

  
  

Connecting with Others

Don’t underestimate the power of connection. Reach out to friends or family, even if it’s just a quick message. Sharing your thoughts or simply checking in can make a world of difference.

8. Looking Ahead to December

As we approach December, think about how you want to feel. Set intentions that align with your heart health goals.

• Plan for Movement

  Schedule time for light activities, even amidst the holiday rush.

  
  

• Prioritise Self-Care

  Make space for relaxation and enjoyment.

  
  

• Stay Mindful

  Practice gratitude and mindfulness to keep stress at bay.

  
  

November is the perfect moment to pause, reset, and steady the pace.

Focus on light to moderate movement, longer warm-ups, simple routines, and stress reduction.

Small steps now make December feel calmer and more manageable.

This health guide was written by Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.

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