Heart Mag — September 2025: Routine Reset

Jamie Pickett
Sep 4
4 min read

Updated: Sep 5

Monthly theme: Back-to-Routine Reset (small wins, steady progress, kinder self-talk) - all complete with pictures of my 31 km hike around the Purbecks on the bank holiday - enjoy!

“It does not matter how slowly you go as long as you do not stop.” — Confucius

Welcome

September is a natural reset. Summer rhythms ease off, routines return, and motivation can wobble. This month’s focus: build momentum with small, sustainable actions that protect your heart, lift your mood, and fit real life. If you paused over summer, you’re not “starting again” — you’re continuing.

Quick Wins (this week)

Add 5–10 minutes to one walk you already do.
Do two strength “snacks” (e.g., sit-to-stands + wall push-ups) on non-consecutive days.
Put trainers by the door the night before to reduce friction.
Book your next class before you finish this issue ;)
Replace “all-or-nothing” with “a little is better than none.”

Exercise Focus: gentle structure beats heroic sessions

Aim for 150 minutes/week of moderate activity (or 75 minutes vigorous), plus muscle-strengthening on 2+ days/week. Moderate should feel “somewhat hard” — around Borg RPE 12–14; light activity is RPE 9–11. Spread movement through the week and break up long sitting spells.

Warm-up & cool-down matter. Begin with 8–10 minutes of easy movement and end with 8–10 minutes of gradual down-shifting and breathing. This lowers cardiovascular strain and improves comfort, especially if you’re returning after time off.

This month’s mini-routine (15–20 mins):

5 min easy walk (RPE 9–10).
8–10 min brisk walk or bike (RPE 12–13).
2 sets of 10–12 sit-to-stands + 2 sets of 10 wall push-ups (slow tempo, breathe).
2–3 min cool-down walk + 2 min slow breathing (in 4s / out 6s).

Safety reminders: If symptoms arise (chest pain, unusual breathlessness, dizziness), stop and tell your clinician. Keep meds and emergency plans current.

Nutrition Focus: early-autumn heart foods

Apples & pears: fibre for cholesterol support — add to porridge or yoghurt.
Leafy greens & brassicas: support BP and overall cardiometabolic health.
Beans & lentils: plant protein + soluble fibre; batch-cook for quick weeknights.
Nuts (unsalted): small daily handful linked to heart benefits.
Hydration reset: 1 glass of water with each main meal to re-establish routine.

Mindset & Habit Corner

Habit cue > tiny action > immediate win. Example: after morning tea (cue), walk 5 minutes (tiny action), tick your calendar (win).
Identity first: “I’m a person who protects my heart daily.”
Friction audit: Lay out kit, pick routes, book sessions ahead.
Track RPE, not perfection. If today’s RPE 12 felt easy, great; if RPE 11 is all you have, that still counts.

South west coastal path near Worth Matravers

“We are what we repeatedly do. Excellence, then, is not an act but a habit.” — (often attributed to) Will Durant

The September Health Challenge (21-day Momentum Builder)

Goal: 21 days with at least 10 minutes of purposeful movement, most days at RPE 11–13.

Steps:

Pick your slot (same time daily where possible).
Choose two go-tos: walk loop + strength snack (sit-to-stands, wall push-ups, supported row).
Use the 3-by-3 rule if short on time: 3 minutes brisk walk + 3 minutes strength + 3 minutes cool-down.
Record RPE + mood (one line in notes).
Weekend stretch: one 20–30 min outing at RPE 12–13.
Celebrate streaks (not perfection). If you miss a day, start a new streak — same month, same aim.

Corfe castle

Community Spotlight

Here's a recent review:

“An excellent 60 minutes work-out every Monday evening. In-person and via Zoom sessions are available. The sessions are fun and great care is taken to ensure that all participants are comfortable and coping with the exercises. Health and safety is taken very seriously. Recordings are available if you miss a session and Jamie is always very quick to reply to communications. Excellent value for money. I am so grateful to have this exercise programme.”

★★★★★

Class & Coaching (September)

Hybrid group sessions and one-to-ones are available this month. Sessions are paced with extended warm-ups/cool-downs, individual modifications, and Borg RPE 6–20 guidance.

Check the website booking page for current times and availability.

Book here

FAQs (quick)

Q: How hard should it feel?

A: Most sessions sit at RPE 12–13 (you can talk, but not sing).

Q: Strength with a heart condition?

A: Yes — with form, breathing (no breath-holding), and moderate loads. Aim for 2 days/week.

Q: Just back after a break?

A: Start at RPE 9–11, shorter durations, and extend gradually over 2–3 weeks.

“Little by little, a little becomes a lot.” — Tanzanian Proverb

Latest on the Blog

Find our recently collaborated list of Activity Guides

Take me there

Featured activity specific health guides:

Cycling for Heart Health

“Success is the sum of small efforts, repeated day in and day out.” — Robert Collier

References & Further Reading

Guidelines / research

UK Chief Medical Officers’ Physical Activity Guidelines (2019). Department of Health & Social Care. GOV.UK
Pelliccia A., et al. 2020 ESC Guidelines on sports cardiology and exercise in patients with cardiovascular disease. Eur Heart J. 2021;42(1):17–96. Oxford Academic PubMed
NHS. Physical activity guidelines for adults (19–64). (summary). nhs.uk
BACPR. Standards and Core Components for Cardiovascular Disease Prevention and Rehabilitation (4th ed., 2023). cardiacrehabilitation.org.uk

Books

James Clear — Atomic Habits (2018)
Michelle Segar — No Sweat (2015)

Friendly Reminder / Disclaimer

This Heart Mag is general education, not personal medical advice. If you have new or changing symptoms, recent medication changes, or questions about safe intensity, please consult your clinician or contact Jamie before exercising.

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