October Health Guide: Building Resilience — Strong Body, Steady Heart

“In the midst of change, find your rhythm — and let your heart lead the way.” – Anonymous

Quick Take

October is about building resilience — both mental and physical — to handle seasonal change. Moderate, regular exercise (RPE 12–14), mindful breathing, and social connection all strengthen the heart’s adaptability. Focus on small, consistent habits that prepare you to stay well through winter.

Introduction

October often signals transition — cooler weather, shorter days, and the natural slowing of pace as we move towards winter. For many, this shift can challenge both physical and emotional wellbeing.

This month’s focus is on resilience — strengthening your body and mind to adapt confidently to change. In cardiac rehabilitation, resilience isn’t just mental toughness; it’s your ability to recover, adapt, and keep moving forward — one heartbeat at a time.

What Is Resilience?

Resilience is your capacity to bounce back from stress, illness, or setbacks. Physiologically, it involves cardiovascular adaptability, good recovery after exertion, and strong immune function. Psychologically, it includes optimism, purpose, and support networks.

In heart health, resilience shows up in small ways:

Managing stress without panic

Returning to exercise after illness or fatigue

Staying consistent through darker months

“Resilience is accepting your new reality, even if it’s less good than the one you had before.” – Elizabeth Edwards

Evidence-Based Insights

Research shows:

Regular moderate exercise (RPE 12–14 on the Borg 6–20 scale) enhances heart rate variability, a key marker of cardiovascular resilience (Vasquez et al., Eur J Prev Cardiol, 2022).

Social connection reduces cardiovascular mortality risk by up to 29% (Holt-Lunstad et al., PLoS Med, 2010).

Mind-body practices such as tai chi and yoga improve autonomic balance and lower resting blood pressure (ACPICR, 2027 Review).

Together, these findings remind us: resilience grows through regular, moderate, meaningful movement.

Practical Steps to Build Resilience

Move Every Day – Even short bouts of 10–15 minutes help regulate mood and blood pressure.

Add a Recovery Focus – Sleep, stretching, and active recovery are as important as workouts.

Embrace Seasonal Change – Try outdoor walks in daylight to boost vitamin D and mood.

Connect Socially – Attend your exercise class, message a friend, or share progress in a group.

Practice Mindfulness – 5 minutes of slow breathing can lower heart rate and anxiety.

Short-Term SMART Challenge (2 Weeks)

Specific: Walk outdoors for at least 20 minutes, 5 days per week.

Measurable: Record how you feel before and after each walk.

Achievable: Choose flat, familiar routes.

Relevant: Improves circulation, mood, and stress recovery.

Time-bound: 14 days.

Long-Term SMART Challenge (6–8 Weeks)

Specific: Build a “Resilience Routine” — combine one strength session, one relaxation activity, and one social activity weekly.

Measurable: Track attendance or journal reflections.

Achievable: Adapt intensity to your comfort level (RPE 9–13).

Relevant: Strengthens physical and psychological adaptability.

Time-bound: By December 1st, have your routine established.

“Small consistent actions build the strongest foundations.” – James Clear, Atomic Habits

Recommended Reading

📘 1. The Resilience Project — Hugh van Cuylenburg (2019)

A compassionate, evidence-based look at gratitude, empathy, and mindfulness.

📘 2. Why Zebras Don’t Get Ulcers — Robert Sapolsky (2004)

Explains how stress physiology impacts our health and how to reduce its burden.

Summary

This October, focus on building resilience, not just endurance.

Whether it’s walking in the crisp autumn air, attending your weekly class, or slowing your breath after a busy day — every small act supports a steady heart.

By strengthening your body’s adaptability and nurturing your mindset, you prepare yourself to thrive through the colder months ahead.

“Autumn shows us how beautiful it is to let things go.” – Unknown

My Movement Medicine Update — October 2025

It’s been a busy and inspiring season at My Movement Medicine!

Our community has continued to grow — with both face-to-face and online classes running 2 sessions per week and consistently nearly full attendance. We’ve also seen strong engagement from new referrals through our partner hospitals, and feedback remains overwhelmingly positive.

Here’s what’s new this month:

❤️ Our referral partnerships with St Mary’s, & the Royal Free, continue to expand, helping more people access safe, evidence-based exercise.

I've written an application to make My Movement Medicine a Community Interest Company, potentially helping to secure funding to build the community!

As always, thank you for being part of this growing heart-healthy community. Every class, every walk, and every conversation contributes to something powerful — movement medicine in action.

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