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Monday 9:30am - 5pm Tuesday 9:30am - 7pm Wednesday 9:30am - 7pm Thursday 9:30am - 7pm

Heart Works, 202 Thorndon Quay, Wellington (2026)

02/04/2026

Staying Consistent Over Easter

The Easter period offers a chance to step away from routine, spend time with family and friends, and enjoy a slower pace.

Where possible, maintaining some level of activity can help support both physical and mental wellbeing. Even a simple walk outdoors can be enough to maintain momentum.
Easter is also a time to enjoy food. Traditions like hot cross buns or chocolate can absolutely be part of the weekend — without needing to overthink it. One or two treats will not undo the progress you’ve made.

The focus is not on perfection, but on consistency over time.

Wishing you a safe, relaxing, and enjoyable Easter.

Please note the clinic will be closed on Good Friday and Easter Monday.

02/04/2026

Understanding Blood Pressure — Why “Normal” Isn’t Always What We Think

At HeartWorks, when we measure blood pressure, we often hear comments like, “That’s a good blood pressure,” or “Mine’s usually around that.” These responses are common — but they highlight an important point: there is often confusion around what “normal” actually looks like.

It’s not uncommon for someone to feel reassured by a reading of 150 or even 160 mmHg systolic, especially if that is what they are used to seeing. But familiarity does not mean normal.

Guidance from the Heart Foundation of New Zealand identifies an optimal blood pressure as around 120/80 mmHg or below. Readings consistently above 140 mmHg fall within elevated or high ranges and, over time, increase strain on the heart and blood vessels.

Because high blood pressure often has no symptoms, it can be easy to overlook. At HeartWorks, we focus on patterns over time, not just individual readings, to better understand what is happening and what it means for long-term health.

This is not about alarm — it is about awareness.

If you’re regularly seeing readings in the 140–160 mmHg range, it’s worth considering whether this reflects a pattern, and what that might mean for your heart health.

31/03/2026

Carbohydrates & Heart Health: It’s about quality, not avoidance

Carbohydrates are often misunderstood in the context of heart health. Rather than needing to be reduced or avoided, the type and quality of carbohydrate intake is what matters most.

Whole, minimally processed carbohydrate sources — such as whole grains, legumes, fruit, and vegetables — provide fibre, support glycaemic control, and are associated with improved cardiovascular outcomes.

In contrast, diets high in refined carbohydrates and added sugars are linked with poorer lipid profiles and increased cardiovascular risk.

Large cohort studies and meta-analyses (including findings published in The Lancet Public Health) have shown that both very low and very high carbohydrate intakes may be associated with increased mortality, reinforcing the importance of balance rather than extremes.

From a clinical perspective, a balanced dietary pattern that includes high-quality carbohydrates supports energy levels, exercise tolerance, and long-term adherence — all key components of effective cardiac rehabilitation.

The focus is not restriction, but informed selection and consistency over time.

Seidelmann SB, et al. (2018) Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. The Lancet Public Health

30/03/2026

Cardio isn’t one thing. Cardiovascular exercise is often associated with running, high-intensity training, or pushing to exhaustion. In reality, it is much broader than that.

At its core, cardio refers to any activity that challenges the heart and lungs. This can include walking, cycling, swimming, or steady, low-impact movement. It does not need to be high intensity to be effective — it needs to be consistent and appropriate for the individual.

The key message is simple: it all contributes. Walking contributes. Cycling contributes. Swimming contributes.
What matters most is selecting a form of movement that can be sustained, progressed, and performed with confidence.

Improving cardiovascular health is not about one specific modality — it is about regular, consistent movement applied in a way that aligns with an individual’s capacity and goals.

26/03/2026

What it actually means to stay independent as we age (Part 3)

While age-related declines in strength and fitness are well documented, they are not fixed.
There is consistent evidence that appropriately prescribed exercise can attenuate, and in many cases reverse, these changes. Importantly, this requires more than general activity.

Aerobic training plays a central role in improving cardiovascular capacity, resistance training is critical for preserving muscle mass and strength, and balance-based training supports coordination and reduces fall risk.

For individuals in cardiac rehabilitation, this approach is essential. Recovery is not defined solely by medical stability, but by the ability to return to independent, meaningful living with confidence.

At Heartworks, exercise is applied with this intent — as a structured, clinically guided intervention to rebuild capacity, support recovery, and maintain independence over time.

Reference:
Schmanske N, Ngo JM, Kalra K, Nanna MG, Damluji AA. (2025) Healthy ageing in older adults with cardiovascular disease.

25/03/2026

What it actually means to stay independent as we age (Part 2)

Ageing is associated with a number of predictable physiological changes. These include reductions in muscle mass and strength, declines in cardiorespiratory fitness, and gradual changes in balance and coordination.

Cardiorespiratory fitness, commonly expressed as VO₂ max, is one of the strongest predictors of both health outcomes and longevity. In parallel, reductions in muscle strength are closely linked to diminished functional capacity, as well as increased risk of falls, hospitalisation, and loss of independence.

Following a cardiac event, periods of reduced activity can accelerate these changes. This can contribute to deconditioning, as well as reduced confidence in movement and physical capability.
These are not simply age-related observations—they are clinically meaningful changes that directly influence recovery trajectories, long-term health, and quality of life.

This raises the next question: are these changes inevitable? We’ll address that in Part 3.

Reference:
American College of Sports Medicine. (2009). Exercise and Physical Activity for Older Adults (Position Stand).
Furrer, R., & Handschin, C. (2025). Biomarkers of aging: from molecules and surrogates to physiology and function.

24/03/2026

What it actually means to stay independent as we age (Part 1)

“Just keep moving” is commonly offered as general advice for ageing well, but on its own, it lacks the clinical specificity required to meaningfully support long-term health outcomes.

The World Health Organization defines healthy ageing as maintaining the functional ability that enables wellbeing. In practical terms, this refers to preserving the capacity to perform everyday tasks, recover from illness, and maintain independence over time.

For individuals living with, or recovering from, cardiovascular disease, this becomes particularly relevant. Independence is not defined solely by clinical stability, but by the ability to sustain the physical capacity, endurance, and confidence required to function in daily life.

This naturally leads to an important question: what actually changes with age, and why does it matter? We’ll explore that in Part 2.

Reference:
World Health Organization. (2020). Decade of Healthy Ageing 2020–2030.

19/03/2026

“We can’t fix the world, but we can focus on ourselves and improve our health.”

A simple but powerful reflection from one of our clients — and one that feels especially relevant right now.

When things feel uncertain or out of our control, it can be easy to feel overwhelmed. But this is a reminder that there are still things within our reach.

Small, consistent actions — showing up, moving your body, building routine — can help us take positive steps forward and improve our health over time.

18/03/2026

Why strength training matters more than we think 💪
As we age, loss of physical function is often accepted as inevitable. But research suggests that how we use our physical capacity may matter more than the capacity itself.

A recent four-year study of adults highlighted an important message about functional ageing.
Functional decline is not determined solely by how strong or capable someone is today. It is strongly influenced by how much they continue to challenge that capacity. In other words, what your body can do matters — but what you actually ask it to do matters just as much.

The study reinforces the principle of “use it or lose it.” When strength and physical capacity are under-challenged, decline accelerates. When individuals regularly engage in activity that approaches their current limits — safely and appropriately — physical function is better preserved over time.

Strength training plays an important role in this process. It helps maintain muscle mass, preserve neuromuscular coordination, and sustain the power required for everyday tasks such as standing from a chair, climbing stairs, or recovering balance.

The broader implication is clear. Exercise for older adults should not always be gentle or easy. It should be challenging within individual capacity. The goal is not maximal effort, but meaningful effort.

Strength is not about extremes — it’s about maintaining independence, mobility, and confidence for the long term.

Reference
Löppönen A et al. (2025). Use it or lose it: a four-year follow-up assessing whether physical activity near one's capacity reduces the risk of functional decline among older adults. European Review of Aging and Physical Activity, 22(1), 19. https://doi.org/10.1186/s11556-025-00385-8

15/03/2026

Rehab Isn’t Just Physical — It’s Emotional, Behavioural, and Social

Cardiac rehabilitation is often associated with exercise. But recovery after a cardiac event is broader than physical reconditioning alone.

It is emotional.
A heart event can change how someone feels about their body, their safety, and their future. Fear, uncertainty, and reduced confidence are common — and addressing these responses is an essential part of recovery.

It is behavioural.
Long-term heart health depends on sustainable habits. Building consistency with movement, understanding medications, managing risk factors, and developing practical routines are all part of rehabilitation.

It is social.
Recovery can feel isolating. Being in a structured environment alongside others who understand the experience reduces isolation and builds connection. Shared experience supports motivation, reassurance, and confidence.

Cardiac rehabilitation integrates all of these elements — structured exercise, education, and support — because long-term outcomes depend on more than physical strength alone.

Effective cardiac rehabilitation addresses the whole person — not just the diagnosis.

12/03/2026

Understanding Heart Rate, Stroke Volume, and Cardiac Output ❤️

When we talk about improving heart health, three key concepts sit at the centre of cardiovascular physiology: heart rate, stroke volume, and cardiac output.

Heart rate is simply how many times your heart beats per minute. It’s the rhythm we often see on a monitor during exercise.
Stroke volume is the amount of blood pumped out of the heart with each beat.
Cardiac output is the total amount of blood your heart pumps each minute. It is calculated by multiplying heart rate by stroke volume.

In simple terms:
Heart Rate × Stroke Volume = Cardiac Output

During exercise, your muscles need more oxygen. To meet this demand, your heart increases cardiac output. It can do this by beating faster, pumping more blood with each beat, or — ideally — both.
In the early stages of exercise, stroke volume rises as the heart fills more effectively and contracts more strongly. As intensity increases further, heart rate becomes the main driver of additional cardiac output.

In individuals taking certain heart medications, heart rate may not rise as much. This does not mean exercise is ineffective. The body can still improve stroke volume and overall efficiency with structured, progressive training.

Understanding these relationships helps explain why exercise prescription is individualised in cardiac rehabilitation. We are not simply chasing a number on a monitor — we are supporting the heart to pump more efficiently and safely over time.

10/03/2026

Anxiety, Low Mood, and Uncertainty After a Heart Event — You’re Not Alone

After a heart event or diagnosis, many people experience fear, anxiety, low mood, or uncertainty about what’s safe and possible. These emotional responses are normal — but if left unaddressed, they can affect activity levels, confidence, quality of life, and long-term recovery.

What’s encouraging is that there’s growing evidence showing that exercise can be one of the most powerful treatments for anxiety and depression, with benefits that are often comparable to traditional therapies such as medication or psychological counselling. In a comprehensive review published in *The British Journal of Sports Medicine, researchers found that a wide range of physical activities — from aerobic exercises to group-based programmes — consistently reduced symptoms of anxiety and depression across diverse populations. For many people, supervised, social or structured exercise programmes had especially strong effects on wellbeing.

Cardiac rehabilitation plays a key role here. It’s not only about rebuilding physical capacity, it’s also about supporting emotional wellbeing and reducing uncertainty. Through guided movement, education and connection with others who understand the recovery journey, people often regain confidence, understanding and resilience.

You are not alone in how you feel — and pathways that support both emotional and physical recovery are an important part of healing.

Singh, B., et al. (2026). Exercise as treatment for depression and anxiety: An umbrella review of systematic reviews and meta-analyses. British Journal of Sports Medicine. Advance online publication. https://doi.org/10.1136/bjsports-2025-110301

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Monday	9:30am - 5pm
Tuesday	9:30am - 7pm
Wednesday	9:30am - 7pm
Thursday	9:30am - 7pm