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Tips to help you age like an expert

Exercise is Medicine for Your Brain—Here’s What Science Shows 🧠

4th October 2026
Based on insights from the Change Your Mind podcast (The New Scientist), featuring Brendan Stubbs, a world expert on exercise and brain health

If you’ve ever felt a mood boost after dancing around your kitchen or taking a walk, you’re experiencing something that scientists are finally proving: exercise is one of the most powerful things we can do for our brain and mental health. 💚

In fact, recent research shows exercise is as effective as the most prescribed antidepressants for treating depression symptoms. And unlike medication, it’s completely free.

What Exercise Does for Your Brain 💪

The benefits of movement span an impressive spectrum. On one end, there’s the immediate mood boost from a quick dance or walk. On the other end, there’s long-term protection: regular exercise can keep your brain up to 10 years younger than your chronological age and helps prevent dementia.

A major study tracking over 26,000 people found that those who were most active were 15% less likely to develop depression over the next 7 years, regardless of age, gender, or where they lived in the world. And the good news? Improvements can be seen within 12-16 weeks when people are supported to move more.

How Does This Magic Work? ✨

Scientists are still uncovering the full picture, but here’s what we know:

It’s not just endorphins. When you exercise, multiple systems in your body and brain are activated. Your muscles release chemicals called myokines that travel to the brain (especially when your heart is pumping harder, delivering them more efficiently). These chemicals act like fertiliser, helping grow new brain cells—particularly those involved in memory.

Resistance training is especially powerful. When muscles micro-tear and repair during weight training, they release chemicals that do something remarkable: they reduce inflammation throughout your body. Chronic inflammation is linked to diabetes, heart disease, and Alzheimer’s. Exercise essentially “mops up” this inflammation.

Most recently, scientists discovered that when muscles are exercised, they release a chemical that changes the shape of cells in your brain’s blood vessels. This shape change literally helps new brain cells grow and multiply.

Social connection amplifies the effect. Moving alongside others—in a class, with friends, or in a group—adds an extra protective boost for your brain and mood. 👥

Which Type of Exercise Is Best? 🏃‍♀️

Different types of movement offer different brain benefits:
- Aerobic exercise (running, walking, dancing) is especially good for memory and the hippocampus
- Resistance training is best for reducing inflammation and building protective chemicals
- Yoga, Pilates, and other mindful movement all show similar positive effects
The most important message? Do what you enjoy. The best exercise is the one you’ll actually do. If you hate resistance training but love dancing, that’s what matters. If you prefer a gentle class to intense cardio, brilliant—your brain will benefit either way.

How Much Do You Need? ⏱️

The World Health Organisation recommends 150-300 minutes of moderate exercise per week for physical and mental health. But here’s the encouraging part: the biggest benefits come from going from doing nothing to doing something.

A study of over 30,000 people across 31 countries found that the average person spends 86% of their waking day not moving. If that sounds like you, the good news is this: even 15 minutes of movement shows measurable benefits immediately and long-term.

And if you’re struggling to reach official guidelines? Don’t aim for perfection. Something is always better than nothing, and more is better than some. Targeting 4,000-6,000 steps a day (rather than the famous 10,000) still shows real benefits for mood and mind.

Why Is It So Hard, Then? 🤔

Anthropologists suggest we’re wired to conserve energy—a survival mechanism from our hunting and gathering days. But now food is abundant, so we spend most of our day conserving energy we never burn off. Understanding this can actually help: you’re not lazy, you’re just working against your evolutionary programming!

The Real Key 🎯

Think of it as movement, not exercise. Be consistent. Don’t let perfection be the enemy of good. Build something you enjoy into your life, week after week, and let the benefits compound.

Your brain will thank you. 💚

Want to get started? Moving in a supportive environment—with others, set to music, at your own pace—combines all the benefits: it’s enjoyable, social, and gives your brain exactly what it needs.

💚 Listen to the full Change Your Mind podcast episode
Falls Prevention Week UK

23rd September 2026

It’s Falls Prevention Week – What Age UK Says About Staying Steady 🌟

Feeling unsteady on your feet? You’re not alone. But here’s the good news: falls aren’t inevitable, and there’s plenty you can do about it.

Move more, not less. Regular movement—even gentle chair-based exercise—keeps your strength, balance and coordination working. That’s why movement classes really do make a difference.

The everyday things matter too. Eating regularly, drinking enough water, wearing proper shoes with grip, and keeping your home clutter-free all help. So do regular eye tests and keeping an eye on how any medications affect you.

If you’ve lost confidence after a fall, that’s completely normal. Talk to your GP about a balance check, or ask about home safety assessments. You don’t have to manage this alone.

The bottom line? Small daily habits plus accessible, friendly movement can transform your confidence and independence.

Ready to give it a go? Stay Active Longer classes are gentle, adaptable, and designed for exactly this.

💚 Find your class

Read the full article – and more – at AgeUK.org.uk
Community helps us age better

9th September 2026

💚 The Five Pillars of Ageing Well

According to the World Health Organisation, ageing well depends on five key things: nutrition, hydration, physical activity, social engagement, and cognitive stimulation. They work together to keep us healthy, independent, and living well.

Today, I want to focus on one that’s often overlooked: social engagement.

👥Community Doesn’t Have to Be Complicated

When we talk about “social engagement” and “community,” it sounds like it has to be a big commitment. Join a club. Make new friends. Get involved.

But the truth is simpler:

Research shows that even brief interactions with others—a chat with someone you’ve just met, sitting alongside others, being in company—has measurable health benefits. Lower stress. Better sleep. Improved mood. A sense of belonging.

You don’t need to be the life of the party. You don’t need to commit to anything. Just showing up somewhere, moving alongside others, and maybe having a cup of tea and a chat afterwards can make a real difference to how you feel.

☕Where Community Naturally Happens

This is why the venues where I hold my Stay Active Longer classes matter so much. They’re not just exercise spaces. They’re community spaces.

After class, where possible, many people stay for a coffee and a chat with others from the group. Some do it every week. Some do it occasionally. Some prefer to head home right after—and that’s absolutely fine too.

But for those who do linger a little longer, something happens. They connect. They feel part of something. They realise they’re not alone in getting older, in wanting to stay strong, in navigating changes.

That sense of belonging? That’s powerful. It happens naturally when people gather around something they care about.

💪 The Combination That Works

Physical activity keeps your body strong. Social engagement keeps your mind and heart healthy. When you combine them—moving in a class, in a supportive environment, with people around you—you get the benefits of both.

Add in the natural conversation and cognitive engagement that happens when you’re with others, and you’re touching multiple pillars of healthy ageing all at once.

🌟 It Doesn’t Have to Feel Like “Self-Care”

The best part? You don’t have to think of it as “doing something good for yourself.” It just feels like showing up somewhere, moving a bit, and maybe having a friendly face to chat with.

That’s all it needs to be.

👋 Join Us

My Stay Active Longer classes happen weekly across East Sussex in welcoming community spaces. Come for the movement. Stay for the coffee and chat if you fancy it. Or just come, move, and head home—whatever feels right for you.

What matters is showing up. The rest takes care of itself.

💚 Find your class at www.StayActiveLonger.co.uk

Newhaven: the Hillcrest Community Centre Café is open until 2.30 pm for socialising after class

Seaford: Seaford Con Club is open for drinks and lunch options for both their own members and Stay Active Longer class members after class.

Eastbourne: While Eastbourne Old Town Community Centre isn’t open for extended socialising, people often linger before and after class for a natural chat and to build friendships with others in the group.
Re-engage: How Movement, Breathing & Community Slow Cellular Ageing 💚

1st July 2026
Some people age faster than others. Why? Research shows that disengaging from our body, mind, and society actually accelerates ageing at a cellular level. The good news? You can reverse it.

Three Ways Disengagement Ages Us

🏃‍♀️ Your Body: When we stop moving regularly, muscles waste away in a process called sarcopenia, and inflammation rises. An inactive lifestyle can add 8 years to your biological age.

🧠 Your Mind: Chronic stress shrinks the brain’s prefrontal cortex and impairs memory. But intentional breathing reduces cortisol and rebuilds mental clarity.

👥 Society: Loneliness has the same mortality effect as smoking 15 cigarettes a day. Social isolation ages the brain and body rapidly.

The Three Antidotes

Move – Strength and balance work reverse muscle loss, reduce inflammation, and slow biological ageing. Even small movements count.

💨 Breathe – Just a couple of minutes of intentional, focused breathing lowers cortisol and calms your nervous system. That’s powerful medicine.

👥 Connect – Regular conversations with friends, family, or even strangers can rebuild brain health and extend lifespan.

Start This Week
- Move your body – join a class or walk a little further
- Focus on your breathing – Try 3 minutes of conscious breathing tomorrow
- Chat – Message a friend or talk with a neighbour
Your cells are listening. Your brain is adapting. At any age, it’s never too late.

Ready to re-engage?

Our Stay Active Longer classes combine movement, breathing techniques, and community—all in one place.

💚 Evidence-based movement for every ability | Warm community | Support to stay young
𝗘𝘅𝗰𝗶𝘁𝗶𝗻𝗴 𝗢𝗽𝗽𝗼𝗿𝘁𝘂𝗻𝗶𝘁𝘆: 𝗕𝗲 𝗣𝗮𝗿𝘁 𝗼𝗳 𝗮 𝗖𝗵𝗮𝗻𝗻𝗲𝗹 𝟰 𝗛𝗲𝗮𝗹𝘁𝗵 𝗦𝗲𝗿𝗶𝗲𝘀!

11th June 2026

Plum Pictures, the award-winning production company behind Channel 4’s acclaimed health series “𝗪𝗵𝗮𝘁 𝗡𝗼𝘁 𝘁𝗼 𝗘𝗮𝘁” (presented by Professor Tim Spector and Dr Kandi Ejiofor) has just contacted me to recruit for their new series – through our 𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗼𝗻𝗴𝗲𝗿 𝗻𝗲𝘁𝘄𝗼𝗿𝗸!

They’re looking for participants for the second series, particularly people concerned about 𝗯𝗼𝗻𝗲 𝗮𝗻𝗱 𝗷𝗼𝗶𝗻𝘁 𝗵𝗲𝗮𝗹𝘁𝗵 – whether that’s osteoporosis, osteopenia, osteoarthritis, or general bone/joint concerns.

If you, or someone you know, is interested in getting expert nutritionist support to improve your diet for better bone and joint health, this could be perfect for you!

𝗪𝗵𝘆 𝘁𝗵𝗶𝘀 𝗶𝘀 𝗯𝗿𝗶𝗹𝗹𝗶𝗮𝗻𝘁:

Channel 4 production – highly respected

Expert nutritionist support included

Understand what’s really in your food

Transform your health through diet

𝗣𝗹𝗲𝗮𝘀𝗲 𝗻𝗼𝘁𝗲:

Households of 2+ people

Applications closing soon!

Apply: Whatnottoeat@plumpictures.co.uk

Or visit: https://www.channel4.com/4viewers/take-part/what-not-to-eat

See the flyer below for more details. This is a genuine opportunity with a highly respected production company – I’m delighted to share it with you all!

**Quick note: There are 𝗻𝗼 𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗼𝗻𝗴𝗲𝗿 𝗰𝗹𝗮𝘀𝘀𝗲𝘀 𝗯𝗲𝘁𝘄𝗲𝗲𝗻 𝟭𝟱𝘁𝗵-𝟭9𝘁𝗵 𝗝𝘂𝗻𝗲 as I’ll be Puffin-spotting (hopefully!) in Wales.

In the meantime, you can check out my newly published blog page for tips on how to age like an expert at www.StayActiveLonger.co.uk/Blog

Look forward to seeing you after the 19th!
Your second heart lives in your calves

17th May 2026

Did you know your calf muscles act like a second heart, pumping blood back up your legs toward your chest? But here’s the catch – they only work when you move regularly.

When we sit or stand still for long periods, this pump switches off. Blood pools in the lower legs, which over time can lead to swelling, tired legs, varicose veins, and circulation problems.

𝗪𝗵𝘆 𝗶𝘁 𝗺𝗮𝘁𝘁𝗲𝗿𝘀 𝗮𝘀 𝘄𝗲 𝗮𝗴𝗲: Blood has to travel upwards against gravity. Without your calf muscles squeezing the veins, it struggles to return to your heart. Both sitting and standing still for too long can cause problems!

𝗧𝗵𝗲 𝘀𝗶𝗺𝗽𝗹𝗲 𝘀𝗼𝗹𝘂𝘁𝗶𝗼𝗻? 𝗞𝗲𝗲𝗽 𝗺𝗼𝘃𝗶𝗻𝗴!

Studies show that light, repeated calf movements improve:

Blood flow

Blood pressure regulation

Blood sugar control

Leg strength and balance

𝗧𝘄𝗼 𝗲𝗮𝘀𝘆 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗮𝗰𝘁𝗶𝘃𝗮𝘁𝗲 𝘆𝗼𝘂𝗿 “𝘀𝗲𝗰𝗼𝗻𝗱 𝗵𝗲𝗮𝗿𝘁”:

𝗪𝗮𝗹𝗸 – Even short breaks once or twice an hour help

𝗛𝗲𝗲𝗹 𝗿𝗮𝗶𝘀𝗲𝘀 – Rise onto your tiptoes 10-20 times throughout the day

People in Blue Zones (regions with the world’s longest-living populations) naturally do lots of calf-loading movements – walking hills, standing on uneven ground, many even raise up and down on tippytoes while waiting to cross the road! It’s one reason they maintain such excellent mobility into old age.

𝗖𝗮𝗻’𝘁 𝗴𝗲𝘁 𝘂𝗽? 𝗗𝗼 𝘁𝗼𝗲 𝗮𝗻𝗱 𝗵𝗲𝗲𝗹 𝗿𝗮𝗶𝘀𝗲𝘀 𝘄𝗵𝗶𝗹𝗲 𝘀𝗶𝘁𝘁𝗶𝗻𝗴 – lifting your toes up and down helps build strength in the feet, and coming up onto your toes while sitting helps strengthen your calves. Doing both, regularly, really helps overall health.

𝗕𝗼𝘁𝘁𝗼𝗺 𝗹𝗶𝗻𝗲: Your calf muscles are vital for healthy circulation. Keep them moving regularly – even doing heel raises while waiting for the kettle to boil makes a real difference!

We practice heel raises and calf-strengthening movements in every 𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗼𝗻𝗴𝗲𝗿 class. Drop in to one or contact me with any questions.

Your second heart will thank you!
Spring is here! Are you ready?

16th April 2026

Have you noticed you’re feeling a bit stiffer after winter? Struggling with jobs that felt easier last year – like weeding the garden, walking to the shops, or getting up from low garden chairs?

You’re not alone. Winter tends to slow us down, but the good news is you can rebuild what you’ve lost.

In our Stay Active Longer classes, we work on exactly the movements that help with everyday activities:

𝗦𝗾𝘂𝗮𝘁𝘀 𝗮𝗻𝗱 𝘀𝗶𝘁-𝘁𝗼-𝘀𝘁𝗮𝗻𝗱𝘀 – for getting up and down while gardening

𝗛𝗶𝗽 𝗰𝗶𝗿𝗰𝗹𝗲𝘀 𝗮𝗻𝗱 𝗹𝗲𝗴 𝘀𝘄𝗶𝗻𝗴𝘀 – for easier walking and better stride

𝗕𝗮𝗹𝗮𝗻𝗰𝗲 𝘄𝗼𝗿𝗸 – for steadiness on uneven ground

𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗮𝗻𝗱 𝗮𝗿𝗺 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁𝘀 – for reaching, lifting, and carrying

𝗙𝗹𝗲𝘅𝗶𝗯𝗶𝗹𝗶𝘁𝘆 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 – for bending and twisting without strain

Many of our regulars tell me they notice the difference most in spring – suddenly they can do more in the garden, walk further without tiring, and feel more confident tackling those outdoor jobs.

See what they say here: What People Say

𝗥𝗲𝗮𝗱𝘆 𝘁𝗼 𝗳𝗲𝗲𝗹 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗮𝗻𝗱 𝗺𝗼𝗿𝗲 𝗰𝗮𝗽𝗮𝗯𝗹𝗲 𝘁𝗵𝗶𝘀 𝘀𝗽𝗿𝗶𝗻𝗴?

Drop-in classes across East Sussex:

Eastbourne – Mondays 11am-12pm

Seaford – Tuesdays 11am-12pm

Peacehaven – Tuesdays 2:15-3:15pm

Newhaven – Thursdays 11am-12pm

£8 per class | All abilities welcome | No booking needed

And feel free to message me with any questions about what goes on in our Stay Active Longer classes.

See you there!
Breathe Better, Feel Better

16th April 2026

A recent Guardian article highlighted something many of us don’t realise: a lot of us have slipped into habits like shallow chest breathing or mouth breathing without noticing.

These patterns can make us feel more breathless, more anxious, and more tense in the neck and shoulders. Mouth breathing in particular can dry the airways and encourage faster, more “fight‑or‑flight” breathing, which only adds to the cycle

In our Stay Active Longer classes, we finish with a few minutes of gentle breathwork to guide the breath lower into the lungs. This helps the diaphragm take over, slows everything down, and gives us something neutral to guide our thoughts to — a simple shift that can support calmer nerves, better oxygen–carbon dioxide balance, and a greater sense of ease in the body.

If you’re curious to learn more about why breathing habits matter, the Guardian piece is well worth a read:

Breathe Better – theGuardian.com
Why we do strange movements in Stay Active Longer classes

27th November 2025

Over our lifetimes, we get used to moving in particular ways—walking forward, turning to face what we’re doing, and sitting for long periods. This means movements like walking sideways, twisting, or stretching the front of our bodies get neglected.

𝗪𝗵𝗮𝘁 𝘄𝗲 𝗱𝗼𝗻’𝘁 𝘂𝘀𝗲, 𝘄𝗲 𝗹𝗼𝘀𝗲. Movements we avoid or forget about decline faster. That’s where fascia comes in.

𝗪𝗵𝗮𝘁 𝗶𝘀 𝗳𝗮𝘀𝗰𝗶𝗮?

Fascia is connective tissue that wraps around your muscles, nerves, and organs—like the pith of a tangerine holding everything together. It’s your body’s internal support system.

𝗪𝗵𝘆 𝗶𝘁 𝗺𝗮𝘁𝘁𝗲𝗿𝘀

Healthy fascia keeps you mobile and fluid. But it adapts to what you do repeatedly—so, for example, too much sitting can stiffen it, limiting your movement elsewhere.

𝗛𝗼𝘄 𝘁𝗼 𝗸𝗲𝗲𝗽 𝗶𝘁 𝗵𝗲𝗮𝗹𝘁𝗵𝘆

Vary your movements! Gently dancing, swaying, stretching in unusual ways, even yawning—all help keep fascia supple and mobile. The benefit comes from moving in new and different ways.

When fascia gets stiff or sticky, it limits mobility and causes aches. Gently varying our movements keeps us mobile, fluid, and independent for longer.

Discover more about this amazing system in the Latest Guardian article below:

What is Fascia – Guardian.com
“Exercise Snacks” – tiny bursts of movement for big benefits

12th October 2025

Struggling to fit exercise into your day? Good news—you don’t need hour-long sessions to make a difference.

𝗪𝗵𝗮𝘁 𝗮𝗿𝗲 “𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝘀𝗻𝗮𝗰𝗸𝘀”?

Bite-sized bursts of movement—usually under 5 minutes—sprinkled throughout your day. No gym, no special kit, just a few minutes whenever you can.

𝗪𝗵𝘆 𝘁𝗵𝗲𝘆 𝘄𝗼𝗿𝗸 𝘀𝗼 𝘄𝗲𝗹𝗹

Recent research found that even three 10-second stair climbs daily improved heart and lung health in people who weren’t regular exercisers. The best part? Most people stuck with it because it felt manageable.

These mini-movements boost your mood, build confidence, and release those lovely feel-good chemicals in your brain—all without the overwhelm of a full workout session.

𝗪𝗵𝗮𝘁 𝗰𝗼𝘂𝗹𝗱 𝘁𝗵𝗶𝘀 𝗹𝗼𝗼𝗸 𝗹𝗶𝗸𝗲 𝗳𝗼𝗿 𝘆𝗼𝘂?

• A few ‘sit to stand’ exercises (see picture) while the kettle boils

• Seated marches during the ad breaks

• Heel raises while brushing your teeth

• A quick walk around the garden

• Gentle stretches when you stand up from your chair

𝗧𝗵𝗲 𝗵𝗼𝗻𝗲𝘀𝘁 𝗯𝗶𝘁

Exercise snacks aren’t a complete replacement for longer sessions—they won’t build muscle endurance quite the same way. But they’re a brilliant starting point if you’re easing back into movement, recovering from illness, or simply want to add more activity without major commitment.

𝗕𝗼𝘁𝘁𝗼𝗺 𝗹𝗶𝗻𝗲: Every little bit genuinely counts, and it all adds up. Start small, stay consistent, and see how you feel.

Want to explore these kinds of movements in a supportive group? That’s exactly what we do in 𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗼𝗻𝗴𝗲𝗿 𝗰𝗹𝗮𝘀𝘀𝗲𝘀!

And read more about the research on Exercise Snacking, from Psychology Today, here:

Exercise Snacks – PsychologyToday.com
Exercise slows ageing

13th September 2025

𝗛𝗼𝘄 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗖𝗮𝗻 𝗛𝗲𝗹𝗽 𝗬𝗼𝘂 𝗦𝘁𝗮𝘆 𝗬𝗼𝘂𝗻𝗴𝗲𝗿—𝗜𝗻𝘀𝗶𝗱𝗲 𝗮𝗻𝗱 𝗢𝘂𝘁

Did you know that your biological age isn’t just about birthdays—it’s about how healthy your cells are. The good news? Exercise can help your body age more slowly!

The article below, from Psychology Today, shares the latest research findings from around the world.

But if you haven’t time to read it all, here is a brief summary…

𝗧𝗵𝗿𝗲𝗲 𝘄𝗮𝘆𝘀 𝗶𝘁 𝘄𝗼𝗿𝗸𝘀:

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝘀 𝘆𝗼𝘂𝗿 𝗰𝗲𝗹𝗹𝘀 from damage and keeps your DNA strong.

𝗧𝗿𝘆: brisk walks, stairs, or light stretches every day.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝘁𝘂𝗿𝗻𝘀 𝗯𝗮𝗰𝗸 𝘁𝗵𝗲 𝗰𝗹𝗼𝗰𝗸.

Fit people often have cells that act younger than their actual age, with better heart/lung function and energy.

𝗧𝗿𝘆: chair exercises or gentle water aerobics if walking is difficult.

𝗦𝗺𝗮𝗹𝗹 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲𝘀 𝗺𝗮𝗸𝗲 𝘆𝗼𝘂 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿.

Light weights or climbing stairs activate cellular repair systems.

𝗧𝗿𝘆: ‘exercise snacks’—short bursts like walking faster for one minute.

𝗧𝗵𝗲 𝗸𝗲𝘆: 𝗠𝗼𝘃𝗲 𝗺𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝘆𝗲𝘀𝘁𝗲𝗿𝗱𝗮𝘆 𝗮𝗻𝗱 𝗸𝗲𝗲𝗽 𝗶𝘁 𝗿𝗲𝗴𝘂𝗹𝗮𝗿.

Find a good balance—not too easy, not too hard. Even small steps help your body stay younger and more energised!

How exercise slows ageing – PsychologyToday.com
Keep doing what you love for longer

28th July 2025

I’m thrilled to be partnered with the new Active Eastbourne & Lewes initiative!

They’ve recently launched their Facebook page and website with brilliant resources for staying active.

This informative blog post (linked below) really resonates with me, especially this quote:

“𝐷𝑜𝑖𝑛𝑔 𝑡ℎ𝑒 𝑏𝑒𝑠𝑡 𝑦𝑜𝑢 𝑐𝑎𝑛, 𝑤ℎ𝑒𝑟𝑒 𝑦𝑜𝑢 𝑎𝑟𝑒, 𝑤𝑖𝑡ℎ 𝑤ℎ𝑎𝑡 𝑦𝑜𝑢’𝑣𝑒 𝑔𝑜𝑡. 𝑇ℎ𝑎𝑡 𝑖𝑠 𝑤ℎ𝑒𝑟𝑒 𝑦𝑜𝑢𝑟 𝑝ℎ𝑦𝑠𝑖𝑐𝑎𝑙 𝑎𝑐𝑡𝑖𝑣𝑖𝑡𝑦 𝑗𝑜𝑢𝑟𝑛𝑒𝑦 𝑠ℎ𝑜𝑢𝑙𝑑 𝑠𝑡𝑎𝑟𝑡.”

It’s never too late to improve your health through movement. No matter what challenges you face, there are always movements that work for you.

𝐋𝐨𝐨𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝐚 𝐬𝐚𝐟𝐞, 𝐰𝐞𝐥𝐜𝐨𝐦𝐢𝐧𝐠 𝐩𝐥𝐚𝐜𝐞 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭? Check out 𝐒𝐭𝐚𝐲 𝐀𝐜𝐭𝐢𝐯𝐞 𝐋𝐨𝐧𝐠𝐞𝐫 𝐜𝐥𝐚𝐬𝐬𝐞𝐬, or discover other local groups through Active Eastbourne & Lewes.

Your journey starts wherever you are!

Read more at Active Eastbourne and Lewes’ Blog
Moving to manage diabetes

13th June 2025

It’s Diabetes Awareness week.

Did you know that 𝗺𝗼𝘃𝗶𝗻𝗴 𝗺𝗼𝗿𝗲 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗺𝗮𝗻𝗮𝗴𝗲 𝗱𝗶𝗮𝗯𝗲𝘁𝗲𝘀 better?

Exercise:

• helps your body use 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 more effectively,

• keeps your 𝗯𝗹𝗼𝗼𝗱 𝗽𝗿𝗲𝘀𝘀𝘂𝗿𝗲 healthy,

• and can even improve your 𝗯𝗹𝗼𝗼𝗱 𝘀𝘂𝗴𝗮𝗿 levels.

For some people with type 2 diabetes, regular movement might help put their condition into remission.

Prefer to move with others? Try one of our 𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗼𝗻𝗴𝗲𝗿 𝗰𝗹𝗮𝘀𝘀𝗲𝘀 𝗶𝗻 𝗘𝗮𝘀𝘁 𝗦𝘂𝘀𝘀𝗲𝘅 – drop in, or drop me a line. It’s always lovely to hear from you.

See this article from the wonderful ‘We Are Undefeatable’ team for more information on moving to manage diabetes:

Moving to manage diabetes – WeAreUndefeatable.co.uk
Fitness tests for each decade

2nd June 2025

𝗛𝗼𝘄 𝗙𝗶𝘁 𝗔𝗿𝗲 𝗬𝗼𝘂? 𝗦𝗶𝗺𝗽𝗹𝗲 𝗧𝗲𝘀𝘁𝘀 𝗳𝗼𝗿 𝗘𝘃𝗲𝗿𝘆 𝗗𝗲𝗰𝗮𝗱𝗲

Curious about your fitness level? Some self-tests shared in The Guardian this week can help you understand your current situation and identify what might help you stay strong and independent.

𝗜𝗻 𝗬𝗼𝘂𝗿 𝟲𝟬𝘀: Try the “sock test”—can you put on a sock while balancing on one foot? If it’s tricky, gentle balances while moving, like tai chi can really help.

𝗜𝗻 𝗬𝗼𝘂𝗿 𝟳𝟬𝘀: The 30-second sit-to-stand challenge is brilliant—aim for 14 repetitions. Strength training with resistance bands can also work wonders for preventing falls.

𝗜𝗻 𝗬𝗼𝘂𝗿 𝟴𝟬𝘀: Walking comfortably for 10 minutes or balancing on one foot for 10 seconds shows you’re doing well. Gentle resistance and flexibility work help maintain your mobility, stability and independence.

Remember, these are just starting points!

We work on all of these skills in our 𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗼𝗻𝗴𝗲𝗿 𝗰𝗹𝗮𝘀𝘀𝗲s—at your own pace, in good company.

What matters most is moving regularly and enjoying it!

Fitness tests for each decade – Guardian.com
We move better, together

16th May 2025

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵 𝗔𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀 𝗪𝗲𝗲𝗸: 𝗠𝗼𝘃𝗶𝗻𝗴 𝗕𝗲𝘁𝘁𝗲𝗿 𝗧𝗼𝗴𝗲𝘁𝗵𝗲𝗿

Did you know that exercising in groups multiplies the mental health benefits?

As Mental Health Awareness Week 2025 focuses on “community” this article below, from Mentalhealth.org.uk, helps to explain how Stay Active Longer classes can offer more than physical benefits.

When we move together, endorphins combine with human connection, creating a powerful antidote to isolation.

Community connections provide belonging, purpose, and enhanced life satisfaction—all essential for good mental health.

I’ve seen firsthand how our 𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗼𝗻𝗴𝗲𝗿 𝗰𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝘆 supports and encourages each other through difficult times, with warmth, laughter and mutual encouragement.

Click to discover how community connection can transform your wellbeing!

Move better together – MentalHealth.org.uk
Pain-free at 50+

4th May 2025

If you need motivation to move more, this eye-opening video reveals how 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗰𝗼𝗻𝘁𝗿𝗼𝗹 𝗼𝘃𝗲𝗿 𝘆𝗼𝘂𝗿 𝗳𝘂𝘁𝘂𝗿𝗲 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗵𝗲𝗮𝗹𝘁𝗵!

Not moving much? The consequences might surprise you…

𝗕𝗲 𝗸𝗶𝗻𝗱 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗳𝘂𝘁𝘂𝗿𝗲 𝘀𝗲𝗹𝗳 𝗮𝗻𝗱 𝘀𝘁𝗮𝗿𝘁 𝗺𝗼𝘃𝗶𝗻𝗴 𝗺𝗼𝗿𝗲 𝗻𝗼𝘄!

My must-watch Sections are at:

15:55–23:00 — Resistance training: What it is and why it’s crucial for staying strong, mobile & independent

25:45–29:35 — The hard truth about what happens if you do nothing (tough but motivating!)

39:05–45:20 — How certain movements help improve arthritis symptoms (spoiler alert! they are mobility and strength)

Watch Will Harlow’s best advice for being pain-free at 50+ | on YouTube’s The Movement Living Podcast

𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗼𝗻𝗴𝗲𝗿 𝗖𝗹𝗮𝘀𝘀𝗲𝘀 can help you:

Find your 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻

Learn 𝘀𝗮𝗳𝗲 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁𝘀 to build confidence

Create a 𝗿𝗼𝘂𝘁𝗶𝗻𝗲 that actually works for you

Want to know more? Feel free to message me.
𝗬𝗼𝘂𝗿 𝟭𝟮-𝗪𝗲𝗲𝗸 𝗣𝗮𝘁𝗵 𝘁𝗼 𝗕𝗲𝘁𝘁𝗲𝗿 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁

1st January 2025

𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲, 𝗦𝘁𝗮𝘆 𝗜𝗻𝗱𝗲𝗽𝗲𝗻𝗱𝗲𝗻𝘁: 𝗬𝗼𝘂𝗿 𝗣𝗮𝘁𝗵 𝘁𝗼 𝗕𝗲𝘁𝘁𝗲𝗿 𝗛𝗲𝗮𝗹𝘁𝗵

𝗛𝗮𝘀 𝘆𝗼𝘂𝗿 𝗮𝗰𝘁𝗶𝘃𝗶𝘁𝘆 𝗹𝗲𝘃𝗲𝗹 𝗱𝗿𝗼𝗽𝗽𝗲𝗱 𝗱𝘂𝗿𝗶𝗻𝗴 𝘁𝗵𝗲 𝘄𝗶𝗻𝘁𝗲𝗿 𝗺𝗼𝗻𝘁𝗵𝘀? 𝗛𝗲𝗿𝗲’𝘀 𝗴𝗼𝗼𝗱 𝗻𝗲𝘄𝘀!

Even small movements added to your daily routine can significantly improve your health, mobility, and independence as you age.

Let’s start your journey back to activity—one small step at a time!

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗕𝗲𝗴𝗶𝗻?

Start exactly where you are today. While the government provides recommended activity levels, what matters most is consistent, repeated movement that gradually increases over time. This approach will help extend your independence and overall health.

𝗬𝗼𝘂𝗿 𝟭𝟮-𝗪𝗲𝗲𝗸 𝗣𝗮𝘁𝗵 𝘁𝗼 𝗕𝗲𝘁𝘁𝗲𝗿 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁

𝗪𝗲𝗲𝗸𝘀 𝟭 & 𝟮 – 𝗚𝗲𝘁𝘁𝗶𝗻𝗴 𝘁𝗼 𝗞𝗻𝗼𝘄 𝗬𝗼𝘂

Take time to notice what activities you already do:

• Housework

• Gardening

• Walking

• Dancing

• Even pressing buttons on your remote control!

Make notes to compare with later. Simply noticing is your first step toward improvement!

𝗪𝗲𝗲𝗸𝘀 𝟯 & 𝟰 – 𝗦𝗺𝗮𝗹𝗹 𝗦𝘁𝗲𝗽𝘀 𝗕𝗿𝗶𝗻𝗴 𝗥𝗲𝘄𝗮𝗿𝗱𝘀

Increase your regular activities by just 5-10%:

• Walk a little faster or further

• Dance while doing housework

• Keep your remote control out of reach so you must stand to get it

Do what feels comfortable, then push just a tiny bit more!

𝗪𝗲𝗲𝗸𝘀 𝟱 & 𝟲 – 𝗧𝗵𝗲 𝗙𝗼𝘂𝗿 𝗣𝗶𝗹𝗹𝗮𝗿𝘀 𝗼𝗳 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁

Try to include activities from each category every day:

1. 𝗔𝗲𝗿𝗼𝗯𝗶𝗰 (breathing harder but still able to hold a conversation):

Brisk walking

Dancing in your kitchen

Walking uphill or climbing stairs

2. 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 (feeling your muscles work):

Carrying groceries

Moving furniture or plants

Slowly climbing stairs or hills

3. 𝗙𝗹𝗲𝘅𝗶𝗯𝗶𝗹𝗶𝘁𝘆 (gentle stretching)

4. 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 (feeling slightly wobbly):

Standing with one foot in front of the other

Balancing on one leg

(Always have something nearby to hold onto for safety! )

And remember, even tiny amounts of each will get you started.

𝗪𝗲𝗲𝗸𝘀 𝟳 – 𝟭𝟮– 𝗚𝗲𝗻𝘁𝗹𝘆 𝗣𝘂𝘀𝗵 𝗬𝗼𝘂𝗿 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀

Every two weeks, Increase the intensity or duration of each type of activity by just 5-10%:

• Walk a bit faster, or for longer

• Increase what you can push, pull, or carry

• Stretch more frequently or for longer (30 seconds per stretch is good aim)

• Practice balances more frequently or for longer

𝗬𝗼𝘂𝗿 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗝𝗼𝘂𝗿𝗻𝗲𝘆

Keep making these small, gradual improvements.

By 12 weeks, look back at your notes and celebrate how far you’ve come!

If you’d rather take these steps with others, why not join one of our supportive community 𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗼𝗻𝗴𝗲𝗿 𝗰𝗹𝗮𝘀𝘀𝗲𝘀 𝗶𝗻 𝗘𝗮𝘀𝘁 𝗦𝘂𝘀𝘀𝗲𝘅 to help make movement more fun and social!

Remember: Every small step counts toward your health and independence!
Healthy feet keep us safe

3rd October 2024

Did you know that freeing your feet by going barefoot or wearing less restrictive footwear around the house can actually 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧 𝐚𝐧𝐝 𝐬𝐭𝐫𝐞𝐭𝐜𝐡 𝐨𝐮𝐭 𝐭𝐡𝐨𝐬𝐞 𝐡𝐚𝐫𝐝𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐭𝐨𝐨𝐭𝐬𝐢𝐞𝐬? It’s true!

Learn how simple changes like the ‘𝘁𝗼𝘄𝗲𝗹 𝘀𝗰𝗿𝘂𝗻𝗰𝗵’ exercises 𝗼𝗿 using 𝘁𝗲𝗻𝗻𝗶𝘀 𝗯𝗮𝗹𝗹𝘀 to massage your soles can make a big difference.

Our feet are marvels of engineering, with each foot containing 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments.

Yet we often neglect these hardworking 𝗳𝗼𝘂𝗻𝗱𝗮𝘁𝗶𝗼𝗻𝘀 𝗼𝗳 𝗼𝘂𝗿 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆!

This fascinating Guardian article below, explores the importance of foot care for overall 𝗵𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝘀𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆. It offers practical tips and exercises to keep your feet happy and strong.

Your feet carry you through life – isn’t it time to show them some love?

Every week, we spread our toes and move to the music to stay healthy and mobile for longer at my 𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗼𝗻𝗴𝗲𝗿 𝗰𝗹𝗮𝘀𝘀𝗲𝘀 in East Sussex.

Contact me with any questions, or click the link to simply learn more about healthier, happier feet!

Healthy Feet – Guardian.com
Proprioception for balance

18th July 2024

Feel like your balance is off? It might be more than just balance. Proprioception plays a large part in keeping us on our feet.

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐩𝐫𝐨𝐩𝐫𝐢𝐨𝐜𝐞𝐩𝐭𝐢𝐨𝐧?

𝐁𝐨𝐝𝐲 𝐀𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬: Proprioception is your body’s ability to sense its position and movement in space without looking. It’s like a “sixth sense” that helps you know where your limbs are and how they’re moving.

𝐇𝐨𝐰 𝐏𝐫𝐨𝐩𝐫𝐢𝐨𝐜𝐞𝐩𝐭𝐢𝐨𝐧 𝐇𝐞𝐥𝐩𝐬 𝐔𝐬

𝐁𝐚𝐥𝐚𝐧𝐜𝐞 𝐚𝐧𝐝 𝐂𝐨𝐨𝐫𝐝𝐢𝐧𝐚𝐭𝐢𝐨𝐧: It helps you maintain balance, avoid falls, and perform everyday tasks smoothly.

𝐐𝐮𝐚𝐥𝐢𝐭𝐲 𝐨𝐟 𝐋𝐢𝐟𝐞: Good proprioception can reduce the risk of injuries and improve overall coordination, making daily activities easier and safer.

Our proprioception naturally reduces with age, but there’s a lot we can do to keep it strong.

Every week at Stay Active Longer classes in East Sussex, we challenge our proprioception through simple dance moves to music and other activities. This helps to improve our stability and coordination. Even seated, there are things we can do to help ourselves.

𝐋𝐨𝐰-𝐈𝐦𝐩𝐚𝐜𝐭 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐭𝐨 𝐈𝐦𝐩𝐫𝐨𝐯𝐞 𝐏𝐫𝐨𝐩𝐫𝐢𝐨𝐜𝐞𝐩𝐭𝐢𝐨𝐧

𝐇𝐞𝐞𝐥-𝐭𝐨-𝐓𝐨𝐞 𝐖𝐚𝐥𝐤𝐢𝐧𝐠: Walk in a straight line, placing your heel directly in front of your toes with each step.

𝐒𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐨𝐧 𝐎𝐧𝐞 𝐋𝐞𝐠: While brushing your teeth or watching TV, try standing on one leg to challenge your balance.

𝐖𝐚𝐥𝐥 𝐁𝐨𝐮𝐧𝐜𝐞𝐬: From sitting or standing, throw a small ball against a wall and catch it with the opposite hand to improve hand-eye coordination.

𝐒𝐞𝐚𝐭𝐞𝐝 𝐁𝐚𝐥𝐥 𝐏𝐢𝐜𝐤𝐮𝐩𝐬: While seated, place a ball on the floor and pick it up with one hand, then the other, to enhance your sense of movement.

These exercises can help you maintain and improve your proprioception, contributing to a healthier and more active lifestyle as you age.

Come join our community of movers on Tuesdays or Thursdays if you want to learn how to stay independent, mobile, balanced, and strong for as long as possible.

The article below says more about Proprioception, although I won’t be trying Parkour or jumping from wall to wall anytime soon!

Whatever you decide to do, keep moving!

How proprioception keeps us on our feet – Guardian.com
Embrace a mellower pace

3rd June 2024

As we age, our muscles weaken, and moving seems harder. But slowing down is natural – even clever.

Our bodies and brains adapt by easing intensity to let us keep doing what we love for longer.

The key? Don’t fight the mellower pace that comes with time. Embrace those gentler movements and lower demands. It’s your body’s wise way of preserving energy and stamina as abilities shift.

So when fatigue hits, don’t push harder. Listen to your body, and adjust. Trade tiring push-ups for mellow stretches.

Swap high-intensity runs for a lower-impact dance around your kitchen.

A mellower pace preserves mobility and independence longer. It’s not declining—it’s your innate rhythm adjusting resourcefully.

So groove with grace as your movements mellow with age. Listen to your body’s changing melodies, and dance to that wisdom.

Check out the article with references to the research at PsychologyToday.com

And why not join one of our 𝐒𝐭𝐚𝐲 𝐀𝐜𝐭𝐢𝐯𝐞 𝐋𝐨𝐧𝐠𝐞𝐫 𝐜𝐥𝐚𝐬𝐬𝐞𝐬 if you want support and encouragement – and a fun community!
Movement for the mind

13th May 2024

13th – 19th May is 𝐌𝐞𝐧𝐭𝐚𝐥 𝐇𝐞𝐚𝐥𝐭𝐡 𝐀𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 𝐖𝐞𝐞𝐤, and this year’s theme is “Movement”!

Exercise isn’t just good for the body – it can also do wonders for the mind.

𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐟𝐨𝐫 𝐌𝐞𝐧𝐭𝐚𝐥 𝐇𝐞𝐚𝐥𝐭𝐡: Physical activity releases endorphins, helping you feel strong, capable, and in tune with your body. Low-impact Stay Active Longer classes can help you to move joyfully!

𝐒𝐮𝐫𝐩𝐫𝐢𝐬𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟: Trying new exercises allows you to discover untapped abilities, boosting confidence and giving a sense of achievement. Challenge yourself in a supportive environment.

𝐆𝐲𝐦 𝐂𝐮𝐥𝐭𝐮𝐫𝐞 𝐯𝐬 𝐏𝐨𝐬𝐢𝐭𝐢𝐯𝐞 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭: While gym culture often emphasises aesthetics, the act of moving itself is inherently positive – improving mood, reducing stress, and making you feel powerful. You can experience this first-hand in our judgment-free zone!

𝐎𝐯𝐞𝐫𝐝𝐨𝐢𝐧𝐠 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞: If your workout routine feels like a chore or obligation rather than something enjoyable, it may be time to mix it up. My sessions focus on having fun while moving

Movement is key for both physical and mental well-being. Find ways to nourish your mind, body, and community connections through exercise!

If you think my 𝐒𝐭𝐚𝐲 𝐀𝐜𝐭𝐢𝐯𝐞 𝐋𝐨𝐧𝐠𝐞𝐫 𝐜𝐥𝐚𝐬𝐬𝐞𝐬 𝐢𝐧 𝐄𝐚𝐬𝐭 𝐒𝐮𝐬𝐬𝐞𝐱 might help your mind body and soul, drop me a line or drop along to a class.
What types of exercises to build into your life

25th April 2024

The American National Institute on Aging has fantastic research-backed advice for incorporating all 𝐟𝐨𝐮𝐫 𝐞𝐬𝐬𝐞𝐧𝐭𝐢𝐚𝐥 𝐭𝐲𝐩𝐞𝐬 𝐨𝐟 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞* into our lives as we get older.

Read their advice in Here

This lines up perfectly with the “four pillars” approach I take in my Stay Active Longer classes, designed to help us build strength, mobility and independence:

𝐄𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞/𝐀𝐞𝐫𝐨𝐛𝐢𝐜: We get moving to music to raise our heart rates in a fun, low-impact way for cardiovascular health.

𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠: Using resistance bands, we build muscle to support our daily activities and posture.

𝐁𝐚𝐥𝐚𝐧𝐜𝐞: Practicing moving and static balances helps prevent falls and improves stability.

𝐅𝐥𝐞𝐱𝐢𝐛𝐢𝐥𝐢𝐭𝐲: Gentle stretches keep our muscles limber and preserve mobility.

Whether you’re just starting your active ageing journey or staying motivated, explore the wonderful NIA website.

Then let me know if you’d like to join my local 𝐄𝐚𝐬𝐭 𝐒𝐮𝐬𝐬𝐞𝐱 𝐒𝐭𝐚𝐲 𝐀𝐜𝐭𝐢𝐯𝐞 𝐋𝐨𝐧𝐠𝐞𝐫 𝐜𝐥𝐚𝐬𝐬𝐞𝐬, putting these pillars into action!

(*Update for 2026: please note that since this article was published the American NIA has amended it to include Flexibility within it’s Strength-training advice)
Even light weights improve brain-health

19th April 2024

Exciting research shows resistance training can boost brain health – especially as we age.

It can help reduce the risks of Alzheimer’s, depression and inflammation.

Q: What are ‘resistance’ exercises?

A: Pushing or pulling against resistance (a ‘weight’) – like a door, shopping bags, or using your own body weight against gravity.

We use resistance bands and body weight exercises for the Strength section of our Stay Active Longer classes, and these expert tips align perfectly with our class approach:

𝐒𝐭𝐚𝐫𝐭 𝐥𝐢𝐠𝐡𝐭 and gradually increase resistance. Listen to your body – you’re the expert!

𝐉𝐨𝐢𝐧 𝐚 𝐠𝐮𝐢𝐝𝐞𝐝 𝐜𝐥𝐚𝐬𝐬 for motivation and learn proper form from qualified instructors.

𝐔𝐬𝐞 𝐛𝐚𝐧𝐝𝐬 to work your entire body – don’t skip upper OR lower muscles.

Check out a 𝐒𝐭𝐚𝐲 𝐀𝐜𝐭𝐢𝐯𝐞 𝐋𝐨𝐧𝐠𝐞𝐫 class in Eastbourne, Seaford, Newhaven, or Peacehaven, or contact me if you’d like to know more first.

Check out Psychology Today’s article below, for more information on the research.

And keep moving, movers!

Resistance training boosts brain health – PsychologyToday.com
It’s never too late to boost your health

18th March 2024

As we age, it’s easy to think our bodies are set in their ways. But exciting research shows it’s never too late to make lifestyle adjustments that can truly turn back the clock!

The greatest gift you can give your future self? Staying physically active. Studies found previously sedentary adults who started exercising after age 45 enjoyed up to 24% lower risk of mortality compared to those who remained inactive their whole lives. Amazing!

You don’t need to run marathons to reap the benefits either. 𝐋𝐨𝐰-𝐢𝐦𝐩𝐚𝐜𝐭 activities like walking, swimming, light gardening or my age-friendly 𝐒𝐭𝐚𝐲 𝐀𝐜𝐭𝐢𝐯𝐞 𝐋𝐨𝐧𝐠𝐞𝐫 𝐜𝐥𝐚𝐬𝐬𝐞𝐬 can work wonders. The key is incorporating a mix of 𝐚𝐞𝐫𝐨𝐛𝐢𝐜 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞, 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠, 𝐟𝐥𝐞𝐱𝐢𝐛𝐢𝐥𝐢𝐭𝐲 𝐚𝐧𝐝 𝐛𝐚𝐥𝐚𝐧𝐜𝐞 work into your routine.

Start slow with just 10-15 minutes per day and gradually increase over time. Be patient and consistent – you may not see major changes right away, but that steady effort pays off. Exercise has been shown to help reverse age-related declines in areas like:

Cardiovascular fitness

Muscle strength and mass

Metabolism and weight management

Mobility and balance

Pair your physical activity with other positive habits like a nutritious diet, social engagement, and mental stimulation. These small, sustainable adjustments create a powerful combination for promoting independence and vitality as you age.

It’s never too late to invest in your health! Let this motivate you to get moving today. Your future self will thank you for boosting your stamina and longevity.

Here’s a great article from Zoe.com, on how to get fitter from whatever level you’re at:

It’s never too late! – Zoe.com
Tips for healthier joints

12th February 2024

In a great article from 2024, the Guardian gives tips for keeping joints healthy.

Read through the link below or, if you don’t have time, here are some quotes i picked out to save you time:

Move in every direction

“Find your starting point with the aim of building up to regularly move your joints in as full a range of motion as possible…Ultimately, if the cartilage surrounding our joints doesn’t move enough, it won’t get enough blood flow and it will dry out and crack.”

Move every 20-40 minutes

“Movement is central to our health. It is essential to keep us strong and flexible. Even great posture won’t prevent potential stiffness or future joint pain without regular movement.”

And

“we should prioritise changing posture every 30-40 minutes when seated and encourage mobility in the spine.”

Strengthen your shoulders

“We need to strengthen the muscles that move and rotate the shoulder by exercising our arms regularly and doing things that might seem a bit unnatural, such as weight-bearing with our upper arms.”

…and

move your feet, wear comfy, flat shoes and build your muscles.

Happy Ageing!

Take care of your joints – Guardian.com