Move it or Lose it with Sunita

04/09/2026

*MOVE IT OR LOSE IT! 🦵*

Leg raise power in our class today!

*How to do it: Sit tall, hold onto the sides of your chair for support, straighten one leg out in front, hold for 3-5 seconds, then lower slowly. Alternate legs, 10 times each side. No rush!

*Why leg raises are brilliant as we get older:*

*Stronger legs for everyday life: Builds the thigh muscles we need to stand up from a chair, climb stairs and get out of bed safely

*Better balance & less falls: Stronger knees = more stable walking and turning

*Healthier knees & joints: Keeps joints moving and helps reduce stiffness

*Staying independent: The stronger our legs, the longer we stay doing what we love — without needing help

*Better circulation: Gentle leg movement helps blood flow, great if you sit a lot

Top tip: If your back aches, just do a smaller lift. A little lift still gives big benefits!

Proud of this lovely group showing how it's done! "Move it or lose it" in action 💙

This is proof that strength has no age limit!

04/09/2026

*MOVE IT OR LOSE IT! 💪*

This week in our class we focused on *inner thigh squeezes* using the soft ball!

*How to do it:* Sit tall in your chair, place the ball between your knees and give it a gentle squeeze for 5 seconds, then release. Repeat 10 times. Breathe normally!

*Why this is so important as we get older:*

*Fall prevention & balance:* Strong inner thighs help keep our knees stable and steady when we stand, walk and get up from a chair

*Pelvic floor support:* Works together with pelvic floor muscles to help with bladder control

*Hip & joint protection:* Supports the hips and pelvis, which can ease pressure on knees and lower back

*Staying independent:* Makes everyday moves like getting in and out of the car, stairs, and walking much easier

No need to squeeze hard — little and often is perfect. If you have hip or knee pain, just do a smaller squeeze.

Proud of this lovely group showing how it's done! "Move it or lose it" in action! 💙

30/08/2026

The advantages of standing on one leg are more numerous than one might initially imagine! This is precisely why we incorporate this exercise into our weekly class routine.😊

Spending a few minutes each day balancing on a single limb can make you stronger, boost your memory and keep your brain healthier.

16/08/2026

Strong Toes= Better Balance, Stability & Safer Steps!

Your toes do more than you think—they help you balance, walk, and stay steady with every step. A few minutes of toe-strengthening exercises each day can improve foot function and support healthy aging.

✨ Try These Toe Strengthening Exercises:
✅ Toe Curls
✅ Toe Spreads
✅ Towel Scrunches
✅ Marble Pickups (or small objects)
✅ Big Toe Raises
✅ Little Toe Raises
✅ Heel-to-Toe Walk
✅ Barefoot Balance Practice (if safe)

Benefits May Include: 🦶 Strengthens toes and foot muscles
⚖️ Improves balance and stability
🚶 Supports better walking and posture
💪 Enhances foot flexibility and control
🌿 Helps reduce foot stiffness
❤️ Promotes independence and confident movement

💬 Today's Challenge: Complete this routine and comment "STRONG TOES 😄👣

13/08/2026

Classes have been cancelled today due to the amber weather warning. I will see you all next week. Please remember to stay cool and hydrated.💧😎

06/08/2026

Moving more is one of the most powerful decisions you can make for your body and mind. Physical movement acts as medicine, and increasing your daily activity levels directly unlocks significant health benefits.

Why It Is True

Cardiovascular health:
Movement strengthens your heart muscle and drastically lowers your blood pressure.

Metabolic boost:
Active muscles burn glucose efficiently, which helps prevent type 2 diabetes.

Mental clarity:
Physical activity triggers endorphins, reducing stress and clearing mental fatigue.

Longevity:
Regular daily movement is consistently linked to a longer, healthier life expectancy.

03/08/2026

A new class is scheduled to commence on August 27, 2026, from 1:15 PM to 2:15 PM.

30/07/2026

Cooling down after a great session with some Tai chi 🧘‍♀️🧘‍♂️☯️

Key Benefits of a Tai Chi Cool Down

Lowers Heart and Respiration Rates: Deep, paced 360-degree breathing safely reduces elevated heart rates.

Regulates Nervous System State: The repetitive movements shift the brain from a sympathetic to a parasympathetic state.

Reduces Muscle Soreness: Gentle, continuous movement maintains circulation to flush out metabolic waste and lactic acid.

Prevents Blood Pooling: Keeps blood flowing dynamically instead of letting it pool in the extremities after intense cardio.

Improves Joint Flexibility: The slow-motion, eccentric contractions stretch warm muscles to enhance overall mobility.

Promotes Mental Grounding: Serving as "meditation in motion," it centers focus and reduces exercise-induced cortisol.