Building Resilience This October: A Heartfelt Guide

Embracing Change

October often brings a shift in the air. The weather cools, days shorten, and nature begins to slow down as we approach winter. For many, this seasonal change can challenge both physical and emotional wellbeing.

This month, let’s focus on resilience. It’s about strengthening both your body and mind. Resilience helps you adapt confidently to change. In cardiac rehabilitation, it’s not just about 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. You don’t need to run a marathon. A gentle walk can work wonders.

Add a Recovery Focus

Sleep, stretching, and active recovery are as important as workouts. Your body needs time to heal and recharge.

Embrace Seasonal Change

Try outdoor walks in daylight to boost vitamin D and mood. The fresh air can invigorate your spirit.

Connect Socially

Attend your exercise class, message a friend, or share progress in a group. Connection is vital for emotional health.

Practice Mindfulness

Five minutes of slow breathing can lower heart rate and anxiety. It’s a simple yet powerful tool.

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. This makes it easier to stick with the plan.

Relevant

Improves circulation, mood, and stress recovery. You’ll notice the benefits quickly.

Time-bound

Complete this challenge in 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. This helps you stay accountable.

Achievable

Adapt intensity to your comfort level (RPE 9–13). Listen to your body.

Relevant

Strengthens physical and psychological adaptability. You’ll feel more equipped to handle challenges.

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 two 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 and 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.

Remember, small steps lead to big changes. Embrace this journey with an open heart and a resilient spirit.

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

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