Move it or Lose it with Nikki

06/09/2026

✨ What if one of the most powerful anti-ageing tools was completely free?
It isn’t a cream, treatment or supplement.
It’s exercise.
Staying active helps us hold on to the things that matter most as we get older — strength, balance, mobility, confidence and independence.
It can mean:
💪 getting out of a chair more easily
🚶 feeling steadier on your feet
🛍️ carrying the shopping
🧠 boosting mood and confidence
👫 staying connected and involved in life
For us, healthy ageing isn’t about trying to look younger.
It’s about feeling strong, staying independent and continuing to do the things you love for as long as possible.
👇 We’d love to know: what’s one thing you want to keep doing as you get older?

28/08/2026

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 💁‍♀️

28/08/2026

💪 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

27/08/2026

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.

02/08/2026

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

30/07/2026

Here’s a short clip by Alison who attends a Move it or Lose it class in her local area. ‘I always leave feeling better than when I came’. If you’re wondering whether you should try one of my Move it or Lose it classes, then hear what Alison has to say.

18/07/2026

💪 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.

18/07/2026

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.

12/07/2026

🤩 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