Move it or Lose it with Nikki

Just in case you need some motivation to do your ‘Homework’
**The Cuppa Routine**
Four easy to follow exercises you can do in the comfort of your own home, to help you build up your fitness levels In-between classes 💁‍♀️

💪 Strength After 60 Starts Here!

Isometric exercises involve holding a muscle contraction without moving the joint, making them a safe, low-impact way to build strength.

Benefits:
✅ Increase muscle strength
✅ Improve balance and posture
✅ Support joint health
✅ Can help lower blood pressure
✅ Easy to do at home

Try these:
• Wall sit
• Deltoid raise (see photo)
• Glute squeeze
• Hand grip squeeze
• Standing heel raise hold
• Seated leg extension hold

Remember to breathe normally and hold each exercise for 10–30 seconds - performing 2-3 times.

💙 If you have high blood pressure or a heart condition, speak to a healthcare professional before starting a new exercise routine and avoid holding your breath during isometric exercises.

It's never too late to get stronger! 💙
Contact Nikki to find out more about my fun, friendly Move it or Lose it With Nikki local exercise classes.
07311 377499

I always like to share information that could be useful for my class members and followers; with so many people suffering with high blood pressure and quite a high percentage of those who attend my classes ticking the high blood pressure box on their health questionnaire, then this article had to be shared:

Could beetroot juice help support healthier blood pressure as we age? ❤️
New research from the University of Exeter has found that older adults who drank nitrate-rich beetroot juice twice a day for two weeks saw a reduction in blood pressure — and the reason may start in the mouth.
The study found that beetroot juice changed the balance of bacteria in the mouth in older adults, supporting the pathway that helps the body produce nitric oxide — a compound that helps blood vessels relax and function well.
And it’s not just beetroot. Other nitrate-rich vegetables include spinach, rocket, fennel, celery and kale.
Of course, beetroot juice isn’t a replacement for medication or medical advice, but this research adds to the growing evidence that small, everyday lifestyle choices can play a role in healthy ageing.
Another reminder that looking after our bodies as we age starts with the simple things: moving more, eating well, staying connected and building healthy habits that last.

I thought this was a really interesting article about the link between our diet and bone health, including osteopenia and osteoporosis.
In my classes, I always include exercises that help to strengthen our bones and improve bone density. Combined with regular walking, these are some of the best things we can do to help keep our bones healthy as we get older.

But it's not just about exercise. What we eat plays a huge part too. Making sure we're getting the right nutrients can help maintain and even improve bone density, reducing the risk of fractures and supporting our overall health and wellbeing.

Have a read if you get the chance - there’s some really useful information and plenty of food for thought!
https://www.facebook.com/share/p/1CPQBetFSK/?mibextid=wwXIfr

Our bone health is shaped decades before they start to show signs of frailty. https://bbc.in/4yJjyNN

💪 Feel more confident on your feet with Move it or Lose it exercise classes! 💪

Did you know it's recommended that adults aged 65+ aim for two strength and balance sessions each week? Strengthening your muscles and improving your balance is vital for reducing the risk of falls, boosting your confidence and helping you age optimally.

At my Move it or Lose it classes, our fun, low-impact classes include exercises to improve strength and balance helping you stay steady and strong.

If you can only manage to attend one class per week, then the exercises, tips and techniques taught can easily be done at home in the form of an 'exercise snack'; whilst the kettle is boiling, waiting for the toast to pop up, using the counter top in the kitchen for support, just a few minutes throughout the day combined with class attendance, will make a difference!

Stay strong, stay active, stay happy and stay you!

Contact Nikki on 07311 377499 for more details on classes and further information.

They say it’s what’s on the inside that matters - so let’s help that feeling of being young by moving regularly, discovering which exercises can help you to maintain your independence and have some fun along the way.

🤩 To all my wonderful class participants: this is why you attend my classes, this is why we practice our 'sit to stands' in the class, this is why I do go on a bit about strengthening our quadriceps . Here's a small snippet from the article :

'Our muscle mass also reduces as we get older, especially muscles such as the quadriceps (around the front of your thighs), which are needed to help us stand up from a chair.

But the good news is that these changes may be slowed down. Regular physical activity is thought to slow down the deterioration in our flexibility, along with the other benefits it has for bone density, cardiovascular health and our mental health.

Studies have shown that people who are physically active can achieve a greater range of motion than sedentary individuals, even in older age. NHS guidelines recommend that older adults should do activities that improve strength, balance and flexibility at least twice a week.'

👍 So, keep on turning up, continue to practice at home with your 'exercise snacks' - your future self will thank you for it; increased independence and longevity and a happier, contented you!

Including tips on how these changes may be slowed down

Over 60? Been thinking of doing some exercise to improve balance, mobility and strength? Do you want something that is also fun, social and with music?

Come and join me for some exercises and routines that will help you maintain/improve your independence by focussing on balance, strength, mobility, heart health, coordination and flexibility.

✅ Catering to all abilities - take part seated or standing and see how much you improve and gain confidence over the weeks.
✅These classes are friendly, welcoming, social and fun!
✅ First session is FREE.

Why not come along with a friend and exercise together. For details of the class locations and more information, message or call Nikki : 07311 377499.

📍Classes currently available in:

Woking, Mondays, 1.30pm
West Byfleet, Tuesdays 1.45pm
Byfleet, Wednesdays, 1.30pm
Sheerwater, Wednesdays, 10am
Horsell - currently seated/supported only - Tuesdays 10.15am

🎉 New class starting in Byfleet in September (St Mary’s Centre for the Community). Contact me now to you book your first FREE trial. 🎉

⭐️ Exercise classes for over 60s or adults with more limited mobility.

Age is just a number and staying active should be fun, friendly and accessible to everyone.

Whether you exercise standing or seated, these classes include routines and exercises to improve balance, heart health, flexibility & strength - helping to improve longevity and lead a more independent life.

Classes currently in West Byfleet, Sheerwater & Woking. Contact me for details.

✅ Seated or standing - adapted to what suits your ability.

✅ First session is FREE - then prices range from £6-£8.

Contact Nikki by phone, text or email
for more details or to book your place:
📞 07311 377499
[email protected]