Sarcopenia – 8 ways how Chair Based Yoga and Exercise can help fight muscle loss as we age.

This article will look specifically at Sarcopenia which is a loss of muscle mass as we age. We all experience it as we get older, reaching peak muscle mass in our 30s and 40s. After that, we slowly start to lose muscle, especially if we do not exercise. However there are things we can do to maintain muscle mass and even sometimes reverse Sarcopenia! It’s all down to keeping active and focusing on maintaining mobility, flexibility and strength.

Sarcopenia Statistics and Quotes:

‘”People who are physically inactive can lose as much as 3-5% of their muscle mass per decade after the age of 30.”

Dr. Axe

“On average, it is estimated that 5–13% of elderly people aged 60–70 years are affected by sarcopenia, and the numbers increase to 11–50% for those aged 80 or above.”

J cachexia sarcopenia

 “A survey conducted by GM-Journal indicates in adults aged 50 years and older, 32–41% of women, and 22–38% of men consume less than the recommended dietary allowance of protein – the building blocks for maintaining muscle”

GM-Journal – SarcopeniA

“Regular exercise programs

are recommended to prevent and treat both sarcopenia and frailty.”

Science direct

What is Sarcopenia?

Sarcopenia is a form of muscle loss that happens when we age or become sedentary for extended periods of time. Muscles start to lose mass, function and strength.

We can see in the image above, muscles mass starts to decrease as we age. Muscle cells decline and fibrous, fatty material forms. This is specifically true for those who are inactive and do no exercise. The fatty, fibrous tissues affect strength, flexibility and hinder mobility. This in turn affects independence and quality of life.

In the above diagram we can see how muscle cells change and the loss of muscle mass, causing muscle atrophy (muscle wastage).

Sarcopenia is linked with limited mobility, sedentary lifestyles, frailty, slips, trips, falls and osteoporosis (loss of bone density).

With a good diet and regular exercise, we can treat and prevent Sarcopenia, Osteoporosis, Osteoarthritis and other conditions associated with ageing.

How to treat and prevent Sarcopenia

One of the best ways to preserve muscle mass is through physical activity. It is possible to reduce the severity or Sarcopenia, or even reverse some of the symptoms. For older adults especially, maintaining the mass and fucntion of muscles is important to maintain independence and to enjoy later life.

Activities such as walking, resistance training, gentle aerobics, yoga, and tai-chi are low impact, but have a positive effect on the body.

Ideally we should be aiming for exercises that cover the ‘fabs’ acronym to keep in optimal health:
Flexibility / Aerobic fitness / Balance / Strength

In our Chair Based Yoga and Exercise classes, we work on all of these elements in our hour session. We learn different techniques using resistance equipment and supply resources so that you can practice the knowledge you gain in class at home.

How can Chair Based Yoga and Exercise help fight Sarcopenia?

1. Accessible classes that anyone can attend.

Chair based yoga and exercise classes can be done seated, with chair support or free-standing. This means the classes are open and accessible to anyone. No matter what age or ability, our classes can have a positive effect.

2. Gentle warm up movements help gently work the muscles and joints.

Our classes often start with joint-releasing exercises which gently flex and tone the muscles, as well as working the ligaments and tendons. This really helps improve flexibility and mobility in the body, especially the shoulders, wrists, hands, foot flexors and ankles.


Some example exercises can be seen here:

1. Joint release exercises PDF


2. Chair Based Yoga PDF

3. Resistance training using equipment designed for older adults helps maintain and build muscle strength.

We often recommend the use resistance bands, hand weights, body weight and other forms of equipment to add some resistance to workouts. This is great for improving bone density and reducing effects of osteoporosis, as well as improving muscle mass and muscular flexibility. The exercises are really fun and simple to follow and focus on major muscle groups that help maintain independence.

4. Exercises such as sit-to-stand and squats focus on key muscle groups in the legs, gently building strength.

These exercises are great for improving strength, mobility and flexibility in the legs, as well as gently toning the back and core muscles. It is also really good for balance!
Sit to Stand is one of the best exercise older adults can do.
We would recommend doing 10 a day, or build up to this at your own pace.
This is just one example of the array of exercises we cover in our Chair Based Yoga and Exercise classes.


5. Aerobic Exercises help improve cardio-vascular health, which in turn means the muscles are healthier.

It is recommended by health professionals that we do 30 minutes of cardio-respiratory (or aerobic) exercise a day. This is exercise that elevates our heart rate or breathing. Our aerobics section can be done seated, with chair support or free-standing. This means that anyone can practice aerobics, no matter your age or ability.

We always do the exercises to fun, upbeat tracks from the 50’s, 60’s, 70’s 80’s and sometimes even the 90’s and 00’s. We include simple steps to get the heart pumping and the body moving.

Aerobics is not only great for the heart, but great for improving muscle strength and mobility too!

If you feel tired exercising for long periods, we recommend breaking things down into 10 minute periods over the day, so you can build up to 30 mins over time.



6. Gentle stretching and working on flexibility helps maintain independence.


Chair based Yoga and Exercise classes always have a strong focus on flexibility. Maintaining and improving flexibility is crucial as we get older and can be improved no matter our age our ability.

We rely on flexibility to help us reach top shelves, tie our shoe laces, getting in and out of the bath and so much more in day to day life that we may not realise.

Stretching can:

  • Improve range of movement in joints
  • Improve posture
  • Reduce soreness and tension in the muscles
  • Reduces the risk of injuries and slips, trips and falls
  • Improves balance and co-ordination
  • Increases blood circulation and muscle control

There are many benefits to incorporating stretching into your exercise routines.

7. Being more active naturally leads us to drink more water and eat more healthily.

Diet and hydration are important to maintaining and even improving physical and mental health as we age. We need to ensure we get enough protein so that we can maintain muscle mass.

When we exercise regularly, making healthier choices and drinking the two litres of water recommended to us becomes a lot easier!

8. Learning exercises in class means you can start to develop a home routine to keep you active.

We regularly encourage our students to practice at home and supply free resources so people can develop a home routine to compliment their classes.

When you come to class, you learn to do the exercises with an instructor, so when you practice at home you can practice safely and keep progressing.

We hope you enjoyed reading about the benefits of Chair Based Yoga and Exercise classes!

We run classes across Teesside to help people keep active. We always offer our 1st class on the house! So if you or a loved one would like to join our ever-growing community, please don’t hesitate to get in touch.

Aimee is a Yoga, Meditation and Keep Moving Teesside! teacher in located in Middlesbrough, England, UK.
Find AMALAwellness yoga and meditation classes in Teesside and online.

Exercise for Seniors in Middlesbrough and Stockton – transform your fitness today!

Exercise for Seniors in Middlesbrough and Stockton Teesside

Exercise for Seniors in Middlesbrough and Stockton

The NHS recommends that seniors should do activities that improve strength, balance and flexibility on at least 2 days a week.


Older adults (50+) should do some form of physical activity daily. This can vary from walking, to house work, to attending a regular exercise class, such as chair based exercise, yoga, swimming or joining the local gym.

Exercise and fitness classes for older adults helps with mental and physical wellbeing as well as being social and fun!


Source NHS website (Quote)
The NHS states ‘Adults aged 65 and over should:

  • aim to be physically active every day. Any activity is better than none. The more you do the better, even if it’s just light activity
  • do activities that improve strength, balance and flexibility on at least 2 days a week
  • do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both
  • reduce time spent sitting or lying down and break up long periods of not moving with some activity

If you’ve fallen or are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet. Speak to your GP if you have any concerns about exercising.’

This is really important – the more you move, the better you feel.


AMALAwellness – Teesside

Welcome to AMALAwellness, Young at Heart and Active for LIFE! – we run a range of exercise classes in Middlesbrough, Stockton and Guisborough.

We are officially a CIC! That means that any profit AMALAwellness makes will go into community Yoga & Meditation projects within Teesside.It means we can fulfil our aim to work with local charities and organisations to provide Chair Based Yoga, Meditation and Exercise. Helping people improve their mobility as well as physical and mental wellbeing across Teesside.

We specialize in Gentle Yoga, Yoga for Seniors, Chair Based Exercise and meditation/relaxation. Every lesson we focus on these 3 key things that the NHS recommend.

You are never too old to set another goal or to dream a new dream.”

CS LEwis
Exercise for Seniors in Middlesbrough and Stockton Teesside

No matter what level, age or ability you are, we will have a class suitable for you, or can signpost you to relevant classes and services across Teesside.

Being active and and exercising can help you stay healthy, energetic and independent as you get older.

As we age, it becomes even more important to remain active if we want to stay healthy, social and maintain our independence.

If we do not take steps to stay fit, healthy and active , all the things we enjoy doing and taken for granted may start to become that little bit harder.

Keeping active means we can continue to enjoy lifes simple pleasures, such as:

  • Playing with the grandchildren
  • Walking to the shops
  • Gardening
  • Walking the dog
  • Leisure activities
  • Meeting up with friends and family

To name a few!

Stay active and maintain independence with our fun and social exercise classes.

The benefits of Exercise and Yoga for Seniors

Physical Benefits

Our classes help people stay:
– Healthy – Social – Flexible
– Active – Fit – Balanced
– Strong – Independent

They are also an asset to the local community, slowly developing more and more into a social hub where like-minded people can come together, get moving, learn something new and make new friends.

Just some of the physical benefits include:

  • stretching the muscles, to reduce pain and stiffness.
  • improves blood circulation to keep the body fresh and active.
  • keeps control of blood pressure.
  • improves the range of motion of the joints, keeping the symptoms of arthritis in control.
  • Helps lift mood – reducing anxiety
  • improves balance and coordination.

Mental benefits

Our classes always include a short mindful practice and gentle breathwork at the beginning and end of the class, where we focus on the breath.
This helps to slow down breathing, helping the mind to be more clear and focused. It soothes the nervous system and invokes rest, relaxation and reduces stress and anxiety. Exercises in the class, especially chair based yoga and chair yoga flow also have a focus on the breath, which really helps with improving mental wellbeing too.

Exercise for Seniors in Middlesbrough and Stockton Teesside


Yoga, Gentle Exercise and Meditation lessons have a myriad of benefits for those suffering with anxiety. For example, you can learn how to control your breathing and learn relaxation techniques which can be used in and out of class.

What our students say about us.

Lived experiences of AMALAwellness Teesside
Lived experiences of AMALAwellness Teesside

Why not try a gentle chair based yoga and exercise class?

The 1st class is on the house!



See for yourself what a difference it can make and the benefits!
Exercises can be done seated, with chair support or standing – making AMALAwellness’ classes accessible to everyone!
See why more and more people are joining our ever growing community ❤

Seniors Exercising  in a park

Classes are available in Norton/ Ingleby Barwick/ Guisborough/ Nunthorpe.

We are also expanding in January 2021!

Exercise Classes for Seniors in Teesside

Meditation for Seniors in Teesside

Exercise for Seniors in Middlesbrough and Redcar & Cleveland

We teach classes on a Wednesday Afternoon at St Mary’s Church, Morton Carr Lane, Nunthorpe. 1:30-2:30pm.

We also teach classes for My Core Wellbeing in Guisborough, please see their website for booking and information.

Exercise for Seniors in Stockton-on-Tees

Ingleby Barwick & Norton

We teach classes on:
A Monday Afternoon at The Glebe Community Centre, Norton. 3:15-4:15pm

A Friday Afternoon at The Rings Community Hub, Ingleby Barwick.
1:30-2:30pm.

Can’t make a class?

Why not check out our free resources for home practice.

We have resources such as:
beginners mindfulness meditation
gentle breathwork (which really helps soothe the nervous system)
relaxing music to help invoke rest, recovery and relaxation
– Information on osteoporosis and osteoarthritis and how to help alleviate and combat symptoms
– Free PDF’s for short Chair Yoga sequences and Chair Based exercises

And so much more!

Need signposting to activities or services that might be of use?

services for older adults - exercise for older adults in Teesside signposting

There are lots of local services and resources in Middlesbrough and Stockton where you can get help and support to get fit and active, be social and much more!

Activities for Seniors in Middlesbrough and Stockton – information resources.

Ageing Better Middlesbrough

Ageing Better Middlesbrough is a great resource for local older adults based in Middlesbrough. We have worked along side them to run fitness classes and teach. They are really friendly and offer a lot to the local area.

Age UK Teesside

Age UK Teesside is a great resource for locals over the age of 50 looking for activities. They have a wide range of fun, social and active things you can do in the local community.

Middlesbrough & Stockton Mind

Middlesbrough and Stockton Mind offer lots of help and support for the over 50’s for both physical and mental wellbeing, working with social prescribers who can signpost you to activities in the local community.

Walking group resources for Teesside

There are a few walking groups that meet across the area.
More information can be found on www.meetup.com as well as Middlesbrough Rambling Group – they offer the first 3 walks for free!

AMALA teesside AMALAwellness Yoga Meditation

NHS resources for older adults

The NHS offers lots of resources suitable for older adults, to help learn how to look after physical and mental wellbeing, covering how much exercise you should be doing in a week, different suitable activities and the benefits. Click here to access it.

Would you be interested in our classes or in our community ventures?

Give us a ring 📞07774600440 or an email 📩 info@amalateesside.com

We would love to hear from you!

Aimee – Team AMALA <3

Festival of Ageing Better Middlesbrough – Our Experience

Ageing Better Middlesbrough asked us to host a stall at their Festival on Wednesday 29th of October.

Spreading the word about our classes.

Yoga Meditation Middlesbrough Stockton Teesside

AMALAwellness – What we do in Teesside…

We have helped over 200 people look after their physical and mental wellbeing with our gentle, accessible yoga and exercise classes since setting up in January 2020. Even during Covid, we moved online and continued to teach. Moving past this, we have continued to grow a community of people within Teesside that is growing every week.

AMALAwellness’ aim is to offer classes for to help improve mental and physical wellbeing, as well as offering a safe, fun, inclusive social space for people to enjoy being active, learning something new and making new friends.

‘Classes are really friendly, as is Aimee – They have helped me finding my confidence going back out after lockdowns. My mobility and flexibility has really improved. I love the mindful practices and the classes are social and really fun!’ – Dorothy.

Our main activities are gentle movement classes, yoga classes and chair based exercises, which can be done standing, with chair support or seated. AMALAwellness’ classes focus on – Flexibility, Aerobics, Balance, Strength, which is incorporated into every class.

Aimee AMALAwellness Chair Yoga in Middlesbrough - At Festival of Ageing Better Middlesbrough
Aimee on AMALAwellness’ stall.

After spending a morning with Ageing Better Middlesbrough, teaching gentle chair based movement and exercise, Aimee was asked to host a stall at the festival.

We spent the day listening to the wonderful talks from people within the community and local organisations and charities. They were really moving and have inspired us to continue to push forwards with our community based work within Teesside.

A quick 10 minute energizer to get everyone moving and active!’


Team AMALA really enjoyed the day and Aimee taught a short 10 minute lesson which went down a storm with everyone in the room participating.
As Aimee was only expecting to teach a small number of people, we were quite impressed with around 200 people participating in the class!

Everyone loved being active to Radio GaGa by Queen and practicing some Chair Yoga Flow to The Gladiator Film theme tune.

Chair exercise Chair Tai Chi Chair Yoga
AMALAwellness  in Middlesbrough Stockton - At Festival of Ageing Better Middlesbrough
Festival of Ageing Better Chair Yoga Middlesbrough Stockton Teesside AMALAwellness

Keep Moving Teesside! – Chair Based Yoga and Exercise – What are the benefits?

We help to bring people together in the community, to socialise whilst keeping fit, active and looking after their physical and mental health.

Physical Benefits

Our classes help people stay healthy, active and independent. They are also an asset to the local community, slowly developing more and more into a social hub where like-minded people can come together, get moving, learn something new and make new friends.

Just some of the physical benefits include:

  • stretching the muscles, to reduce pain and stiffness.
  • improves blood circulation to keep the body fresh and active.
  • keeps control of blood pressure.
  • improves the range of motion of the joints, keeping the symptoms of arthritis in control.
  • Helps lift mood – reducing anxiety
  • improves balance and coordination.

Mental benefits

Our classes always include a short mindful practice and gentle breathwork at the beginning and end of the class, where we focus on the breath.
This helps to slow down breathing, helping the mind to be more clear and focused. It soothes the nervous system and invokes rest, relaxation and reduces stress and anxiety. Exercises in the class, especially chair based yoga and chair yoga flow also have a focus on the breath, which really helps with improving mental wellbeing too.

Yoga, Gentle Exercise and Meditation lessons have a myriad of benefits for those suffering with anxiety. For example, you can learn how to control your breathing and learn relaxation techniques which can be used in and out of class.

To summarize…

We loved spending time helping spread the word of our new community ventures and classes. We also loved listening to peoples stories and seeing what other charities and organisations are doing and how we could potentially work together.
We loved teaching too, especially as the participation was so wonderful!
It was a worthwhile venture and we hope to attend more in the future.

AMALA teesside AMALAwellness Yoga Meditation

Would you be interested in our classes or in our community ventures?

We are a socially conscious, community-minded local business with wellness at the heart of our mission.

Find AMALAwellness yoga and meditation classes in Teesside – Check out our website for more information,

Team AMALA <3



AMALA Teesside – Yoga & Meditation music resources

People often ask what music is played in lessons and in final relaxation and where to find it. I thought I would share some of the music that is played in class, so students and all can enjoy on and off the mat!

Savasana – Final relaxation music (with chanting).

Shanti Mantra Peaceful – sarvesham svastir bhavatu.

Krishna Das – Mountain Hare Krishna

Long relaxation tracks for practice or relaxing.



Yoga in Billingham, Stockton-on-Tees.

We are a socially conscious, community-minded local business with wellness at the heart of our mission.

AMALAwellness offer Yoga, meditation and Chair Based Yoga and Exercise classes across Teesside and easily accessible from Billingham!


*** This class is not running for the time being, we are looking to set it up again in Spring 2022, however we would recommend a local studio: Healing Flow Clinic, who offer a diverse range of classes in Norton. ***


Yoga classes in the Billingham / Norton Area.

Gentle Hatha Yoga Flow and Meditation Class

Yoga in Billingham

We have a Beginners/Improvers Community Hatha Yoga Class at Ragworth Community Centre in Norton/Stockton on Tees.

Tuesdays 7:00-8:30pm.

A ‘Hatha’ yoga class will typically involve a set of physical postures (yoga poses) and breathing techniques, practiced slowly and with standing, seated and sometimes inverted static posture holds.

Classes are £6.50 drop-in, or equivalent £5.00 for a block booking. (£20/£25 depending on how many weeks are in a month).
**Block bookings are non-refundable and non-transferrable.**

Who is this class suitable for?

AMALAwellness' Gentle yoga Flow is suitable for all ages and abilities.

Beginners are very welcome. 

We have a range of students from 20 years old to 80+.

It involves standing, seated, kneeling poses as well as lunges. If you think this might be too challenging, you might be interested in our Chair Based Yoga and Exercise Classes.

The 1st hour is asana focused (postural practice) and the last half an hour is dedicated to practicing meditation and relaxation, where we flow through two or three different meditation exercises. 

Chair Based Yoga & Exercise

Chair Yoga in Billingham 
Stockton on Tees
It is suitable for anyone who needs a gentle practice. 
Options for this practice include seated, with chair support and free-standing, making the classes versatile. 

These classes are very fun and active. They are also very social with a wide range of ages and abilities attending. 

Beginners are very welcome. 

The first class is a taster session, so it is on the house!
After that, classes are £5.00 pay-as-you-go.

Contact us for more information and bookings.

If you would like to sign up to one of ourp classes in the area, please contact us using the information below.

Whatsapp/text/phone – 07774600440
facebook: www.facebook.com/amalateesside
Email – amala.teesside@gmail.com

We would love to welcome you to class!

About The author:

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.
For more information on Aimee and the services she offers, contact her VIA www.amalateesside.com or www.facebook.com/amalateesside

Community Yoga in Middlesbrough & Stockton (Teesside) – AMALAwellness

Community Yoga, Chair Yoga and Chair Exercise in Middlesbrough, Stockton & Redcar and Cleveland.

Blog Post Created 19th July 2021, Updated 14th November 2021.

Hi all! As things start to change and restrictions are lifted, I just thought I would update you on our plans moving forward.

AMALAwellness – Young at Heart, and Active for Life!

We are a collective of like-minded individuals in Teesside who believe in the transformative power of Yoga, Movement and Meditation.

people silhouette during sunset

Our Mission: To transform lives & promote healthier communities by connecting people through Yoga, Meditation, Mindfulness and Gentle Movement.


You are never too old to set another goal or to dream a new dream.”

– C.S Lewis
Young at heart, active for life!

Follow us on Facebook for up-to date class information!

– Community Hatha Yoga & Meditation –
– Keep Moving Teesside! / Chair Yoga –

– Protocol for classes –

Although restrictions will be easing on the 19th of July, I have decided it is in the best interests of both myself and students to keep class numbers to 18 Max, so that people can feel safe attending classes and still socially distance. Luckily our community classes are in quite spacious halls.

hands with latex gloves holding a globe with a face mask
Photo by Anna Shvets on Pexels.com

– Optional –

This is optional, but preferred to keep people safe and able to enjoy classes for the foreseeable future.

For all classes, wearing a mask will be recommended for entering and leaving the building.
You can remove the mask when seated on your mat/chair and practicing.
When leaving, a mask will need to be worn.

2M + must still be adhered to, so please respect others spaces when setting up and practicing.

Please sanitize hands before class and bring your own mat.
If equipment is used, Aimee will sanitize these before and after class.
Please keep your personal belongings by your ‘space’ to avoid unnecessary contact with surfaces around the hall.

– Update to schedule – Online classes –

We will be running the online Move it or Lose it class till the end of July, then we will be moving to in-person classes only. If you would like to attend an in person class, please see our class schedule and let us know.

– Looking after ourselves as we transition out of lockdown –

As we start to exit restrictions, many of us may be feeling stressed, anxious or exhausted. Even with the worst hopefully behind us, the effects can still be felt. If this is you, you’re not alone.
As things start to lift, getting used to the new normal will be challenging for us all. Make sure to look after yourself as we start to transition.

Combatting lockdown blues
Yoga and Meditation Classes Online 
Teesside / Middlesbrough / Stockton

Yoga, meditation, Gentle exercise, relaxation and creating a stress-free home environment is so important, now more so than ever. At AMALAwellness we have a regular class timetable designed to help deal with the lockdown blues, maintain good mental health and keep active.

– New classes! –

Our schedule, pricing and T’s&C’s is avaiable here.

Our classes are running across Teesside.

– Yoga Schedule –

Classes Schedule

Monday
Course – St Augustines Church Hall, Kirkby, Teesside.
8:00-9:00pm


Tuesday
Gentle Yoga – My Core Wellbeing, Guisborough, Redcar & Cleveland.
1:00-2:00pm.

Thursday
Guided Meditation and Relaxation – My Core Wellbeing, Guisborough, Redcar & Cleveland.
2:30-3:30pm.

Friday
Gentle Hatha Yoga & Meditation – St Mary’s Church Hall, Nunthorpe. 9:30-11:00am.

– Keep Moving Teesside! –

Classes Schedule

Mondays – The Glebe Community Centre, Norton. 3:15-4:15pm.

Tuesdays – My Core Wellbeing, Guisborough. 2:30-3:30pm.

Wednesdays – St Mary’s Church Hall, Nunthorpe. 1:30-2:30pm.

Thursdays – My Core Wellbeing, Guisborough. 1:00-2:00pm.

Fridays – The Rings Community Hub, Ingleby Barwick. 1:30-2:30pm.

– Need to contact us? –

If you have any questions, please contact us on:

www.facebook.com/amalateesside

or email us on info@amalateesside.com

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.
Find AMALAwellness yoga and meditation classes in Teesside and online.

Free Self Care Checklist – Yoga in Stockton & Middlesbrough

AMALAwellness’ printable Daily Self Care Checklist – perfect for your fridge!

This week we celebrate World Wellbeing Week across the globe. It is a good opportunity for us to raise awareness of all aspects of wellbeing and how we can incorporate it into our lives.

Self-care is in the lime-light at the moment, especially during this transition phase of easing restrictions imposed upon us to help stop the spreading of Covid-19. However, it is not a new concept. Our ancestors taught us the value of meditation, yoga, tai-chi, physical movement and much more. Things which are inter-twined within life for many of us to this day.

It’s so important to make sure you take good care of your body, mind, and soul every day, not just when you get sick. Learning how to eat right, reduce stress, exercise regularly, and take a time-out when you need it are touchstones of self-care and can help you stay healthy, happy, and resilient.

Quote from Psychology Today

– What is Self-Care? –

Self care is consciously making decisions to look after your physical and mental well-being. It is essential for normal functioning. There is a myth that self-care is selfish, however it is imperative that we incorporate time to look after ourselves daily. Especially if we look after others, we cannot pour from an empty cup!

be kind to yourself self reminder

– Some self care is different for everyone –

Self care differs for everyone, from the youngest in society to the oldest.
For one person, it might be flossing daily, for another, it might be walking to the shop.

– Daily self-care is similar to all –



Although self-care is different for many, some self-care routines should be incoporated into daily life. Things such as brushing your teeth daily, drinking 8 glasses of water, walking and eating healthy are universal and essential for us all.

– Barriers to self-care –

There can be many barriers to self care, such as –

  • Feeling time is limited
  • Looking after others and not leaving time for yourself
  • Stress
  • Anxiety
  • Low mood
  • Depression
  • Motivation
  • Feeling incapable
  • Spending too much time on technology
  • Stressful jobs

– How to overcome these barriers –

A great place to start is by doing 15 minutes of self-care a day. Perhaps, picking one thing off the ‘Self Care Checklist’ to do daily for a week and build up from there.

If you feel like exercise is too much for you, you could try moving gently for 10-15 minutes. Perhaps, incorporating gentle movement with cleaning and tidying, or even walking to the shop! There are many ways you can overcome these barriers by breaking self-care down into simple steps.

The more you move, the more you’re able to move…

– Learning to set boundaries –

It is OK to change plans, to say ‘no’ and to put your own needs first. Many of us feel obliged to say yes to people who ask for our time and energy. If you are already feeling burned out, it can be detrimental to our wellbeing. Learning to say no and set boundaries can really help us improve our self-care. When you learn to assertively, but politely say ‘no’, it can actually feel empowering. It can help to boost your mood, improve confidence and give yourself more time for selfcare.

Keep track of your progress with our daily self-care checklist.

AMALAwellness has made a simple checklist to help you keep track of self-care and things you can incorporate into your life. Doing these things daily will help boost your mood and improve your physical and mental wellbeing.

Self Care Checklist

What do you do for self-care? What do you wish you had more time to do?
Tell us in the comments below!

AMALAwellness – Yoga, Meditation and Gentle Movement Classes in Teesside.

At AMALAwellness, we offer a range of classes across Teesside from Hatha Yoga, Gentle Yoga, Meditation and Gentle Movement classes for those with limited mobility.

If you would like to come along to any of our classes and deepen your knowledge, let us know!

About The author:

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.

To find out more, visit www.amalateesside.com

Osteoarthritis & Osteoporosis : Common conditions associated with ageing/inactivity and how to overcome them…

Osteoporosis and osteoarthritis may seem like similar conditions but they vary greatly in how they affect the body. In this article we look at the conditions, how they affect the body and what steps can be taken to help alleviate symptoms and stay active.

Gentle Exercise Middlesbrough

It may seem like there are many barriers to exercising and participating in classes if you have osteoarthritis or osteoporosis.
With Move it or Lose it! classes and Chair Yoga classes, gentle exercises are accessible for all.

Osteo – Relating to the bones….

Osteoarthritis affects approximately 8 million people in the UK and affects primarily those in their 40’s and over.

Osteoporosis affects over 3 million that we are aware of, however it is known as a ‘silent’ disease. This is because many people are unaware they have it until they break a bone.

What is Osteoarthritis?

Osteorathritis is a degenerative condition in which the cartilage that covers the ends of the bones becomes damaged. The bone tries to repair itself, but sometimes forms growths that misalign with the movement of the joint, causing pain. It can also change the structure and position of tissues within the joint. This causes pain and stiffness, especially in later stages where the bones connect and cartilage is worn away.

This condition usually affects joints that get a lot of use, such as the hips and knees. It can also occur if a bone associated with the joint has been fractured, or if the joint has been damaged.

Stages of Knee Osteoarthritis
1. Doubtful – Minimum disruption – Approx 10% cartilage loss
2. Mild – Joint space narrowing. Cartilage beginning to break down.
3. Moderate – Joint space reduction greater. Gaps in cartilage mean bones can touch.
4. Severe – Joint space greatly reduced. 60% or more of cartilage lost.

osteoarthritis middlesbrough - stages of knee, severe when cartilage is removed and severe pain from bones touching
ImgURL:DtapClinic

– Symptoms of Osteoarthritis –

  1. Painful clicking, grating or crackling sounds
  2. Aysymmetry of conditions (May affect one side but not another)
  3. Stiffness
  4. Joint pain (hips, knees and hands)
  5. Bone spurs
  6. Reduced flexibility (difficulty climbing stairs or bending down)
  7. Mild/moderate swelling

    If you have any symptoms or feel that there is a slow onset of osteoarthritis, please see your doctor for advice and guidance.

How can gentle exercise and movement help?

Gentle toning and resistance exercises can help improve muscle strength and support the joints affected.

Gentle motion based exercises and increasing the range of motion can help improve mobility and reduce symptoms.

Physical activity – gentle exercise, walking, doing housework etc can really help with alleviating stiffness. Sitting still = getting stiffer!

Also, a good diet full of nutrient dense foods as well as drinking 2 litres of water daily can really help provide the body with the tools it needs to replenish and heal.

What you should avoid doing.

Try to avoid pushing through painful movements. Listen to your body and the signals it gives you.
Also, whilst stretching is really good for improving flexibility and mobility, extreme stretching should be avoided. High impact activities (including jumping exercises) should be avoided.
Crossing legs when sitting or standing can worsen symptoms, especially after an operation or hip replacement.

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What is Osteoporosis?

Osteoporosis is a condition where bones become weaker. It happens over time and is often only diagnosed when a trip or fall causes a bone to break.
The condition affects the inner structure of bones. It means that bones are more likely to fracture easily after a minor bump or fall. Especially in the wrists, hips and spine.



A loss of bone density leads to osteoporosis. Although normally it is diagnosed through a fracture, it can be spotted through a stooped posture.

www.thenaturalposture.com

– Symptoms of Osteoporosis –

  • Tenderness and pain in the bones and joints
  • Loss of height
  • Deformities in the spine
  • Protruding abdomen
  • Stooped posture
  • Neck and lower back pain
  • Fractures in bones

How can gentle exercise and movement help?

Exercises that improve posture can really help, especially those that strengthen the muscles around the spine, hips and wrists. This helps to support the joints.

Weight bearing activities really help to improve bone density. When we practice weight bearing exercises they encourage the body to produce cells known as osteoblasts which help to increase bone density.

Balance exercises help to gently tone our muscles and improve our balance and gait, which helps reduce our risk of trips and falls. This in turn helps us reduce the risks of fractures.

As stated above, a good diet full of nutrient dense foods as well as drinking 2 litres of water daily can really help provide the body with the tools it needs to replenish and heal.

What you should avoid doing.

Things to avoid include excessive stretching, fast twitching movements and high impact exercises.

How AMALAwellness’ Classes can help…

Young at heart - Active for LIFE! Yoga in Middlesbrough and Teesside

We are offering fun and friendly Move It or Lose It and Gentle Exercise classes , as well as Chair Yoga and Yoga classes across Middlesbrough, Stockton and Guisborough which can help with improving:

✔ Balance and Confidence
✔ Mobility and Flexibility
✔ Strength and Independence

Move it or Lose it is a low impact exercise class designed for those age 50+, or those with limited mobility and a need for gentle exercise.

Move it or Lose it classes are great fun and as much a social event as a fitness class.

They help you stay fit, motivated and active for life as well as helping with maintaining flexibility, mobility, aerobic fitness, balance and strength.

We use the acronym ‘FABS’ in class, learning how to improve our flexibility, aerobic fitness, balance and strength in a safe, warm welcoming environment every lesson.

The exercises have been created in partnership with the Centre for Healthy Ageing Research at Birmingham University to help “turn back the clock” and help maintain independence.

The exercises can be done standing, seated on a chair or standing with chair support and can be adapted to meet your needs with less repetitions or lower resistance.

More information on our Chair Yoga and Yoga classes can be found here.

Would you or a loved one benefit from a class? We would love to hear from you.

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.

Find AMALAwellness yoga and meditation classes in Teesside and online.

Overcoming Barriers to practice : Anxiety

– Feeling too anxious to practice –

Flexibility Aerobics Balance Strength
FABS LOGO - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

When we feel anxious, we tend to avoid doing certain things. Yoga, meditation and exercise can be one of them, even though there are so many benefits to practicing.


overcoming barriers  - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

Physical activity is known to help with reducing symptoms of:

  • Anxiety
  • Depression
  • Stress

However, when we are struggling it can be difficult to engage in physical activity. Here are some tips and pointers to overcome those barriers and get moving to help with physical and mental wellbeing.


– Anxiety has a crippling effect on our motivation –

Stress, anxiety and depression are often reported as barriers to exercise. For those who have mental and physical health challenges, it is one of the driving factors, affecting 61% of people wishing to attend classes.


Woman feeling anxious clipart - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

Anxiety can have such an impact on our lives, people often disengage with day-to-day tasks and have challenges with exercise and joining classes. Yoga, Gentle Exercise and Meditation lessons have a myriad of benefits for those suffering with anxiety. For example, you can learn how to control your breathing and learn relaxation techniques which can be used on and off the mat. However, anxiety can be a barrier to us attending classes.

Some of the common anxieties around attending classes are feeling uncomfortable with being a beginner and worrying about what others in the class may think of their practice. The truth is, even the most experienced teachers are constantly learning and adapting their practice. Allow yourself the space to grow. People who come to yoga, gentle exercise and meditation classes share a common goal of improving their well-being.

– What are the common barriers associated with anxiety? –

– Low Energy & Low Mood –

Stress, lack of sleep and diet can cause us to feel anxious and contribute to feeling low on energy.

What can we do to help with low mood?



It is worth examining some of these things and addressing them to help lift our mood and energy.

  • Are you getting enough sleep at night?
    Spend some time before bed unwinding, have a nice relaxing bath. Read a book and ensure that there is no screen time before bed.
  • Are you eating too much sugar?
    Sugar can cause a whole host of problems for our mood, sugar spikes can cause highs in our mood, then when they wear off lows. To combat this, try to avoid having too much sugar in our diets. Perhaps, replacing sugar with healthy alternatives.
  • Are you eating healthily?
    We literally are what we eat. Our bodies build new cells from what we consume. Our bodies reactions and functions rely on vitamins and minerals gained from our diet. Ensure to eat 5 portions of fruit and vegetables a day and avoid processed foods where possible.
  • Are you setting aside time in your day to relax and enjoy some you-time?
    To reduce stress and anxiety within your life, set aside time for you. Do what sets your soul alight, or soothes the soul.
woman relaxing -  AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

– Anxiety around causing or making a pre-existing injury worse –

– Pain and discomfort –

Pain and discomfort can be a barrier to practicing and exercising. From back pain, to stiff joints – sometimes it can seem that exercising will make a pre-existing condition worse. Challenges with circulation and breathing can also make movement and exercise seem like it will be too difficult.

What can we do to overcome this barrier?

doctor - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

It is best to discuss exercise routines with a doctor or healthcare professional initially before starting a new routine. However, move it or lose it chair exercise classes and chair yoga classes are designed to be gentle on joints, done seated or standing. Another good way to get moving with exercise that is low impact is joining a local aqua-aerobics class.

The more you move, the more you are able to move…

It’s always beneficial to move the body in a safe way as much as we can. Starting out small and building up our routine is a wonderful way to do this. Break exercise down into small manageable chunks and work your way up to doing half an hour a day. Every movement and step counts.

A focus on losing weight can also help…

Being overweight can make pain in knees, back and legs worse. But, lose just 1lb and that would equate to a reduction of 4lb in knee joint pressure.

Getting more active can seem daunting, but find something you love doing and it won’t be a chore!

-Fear of injury –

Many people worry about injury and how it might affect their day-to-day life if they become injured or aggravate a pre-existing condition.

What can we do to overcome this barrier?

OAP Lady dancing and enjoying life - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

Again, check with your doctor before starting any new routine. However, with a gentle routine, the right instructor and the right equipment – you can get active in a safe and supported way! Exercise and physical activity often helps the rehabilitation process. Start slowly and build on your practice.

– Cognitive Decline –

Those who are experiencing challenges with memory, cognitive decline or dementia can still get many mental and physiical benefits from practice. Exercise and movement helps maintain healthy blood flow to the brain and helps the body produce new cells.  It helps with proprioception, keeping the mind active. It also helps with balance and hand-eye co-ordination.

Man playing chess - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

What can we do to overcome this barrier?

To overcome cognitive decline, we need to make exercise part of our daily routine. Mental hygiene is as important as physical hygiene and we should do things to stimulate our minds daily. Keeping exercises simple, such as walking, climbing stairs, or simple stretching can really help us maintain a simple daily routine. Joining a class locally or online can help you to learn the ropes and start to practice a daily routine at home.

– Feeling Isolated –

Many of us have been feeling isolated during lockdown. This has an effect on our motivation to practice. Most people are more likely to work-out with a friend, loved one or at a local class. If someone has lost someone close to them, or if their partner has mobility challenges, they are less likely to be motivated to stay active.

Walking alone can make people feel vulnerable, especially as darker nights set in. Isolation can also make people feel scared or shy of joining group classes.

What can we do to overcome this barrier?

There are lots of local classes that people can join both online and in person.
AMALAwellness – Teesside offers a range of classes to help people stay active and mobile. As well as aiding physical and mental well-being. The key is to find something that sets your soul alight, that you enjoy. That way, as well as joining a class doing something you enjoy, you will make new friends with similar outlooks and hobbies. Family and friends can be wonderful for helping you stay active. Tell them about your goals and maybe you can encourage them to be more active too, or join them in activities.

– Set Smart Goals –

Sometimes things can seem daunting, but setting smart small attainable daily goals can really help us improve both out physical and mental wellbeing.

Try setting a goal of walking so many steps a day, or for a set amount of time a day. Join a local gentle exercise class, then progress from there. Even small attainable goals like drinking more water can help us improve our health and work towards bigger goals.

Hopefully some of these pointers will help you to get more active during and after lockdown.

AMALAwellness specialize in gentle movement and exercise. Aimee is trained as a Move it or Lose it! fitness instructor. These classes are available both online and in person and Aimee can advise you on the best route to getting you active again!

We would love to hear from you, please get in touch if you would be interested in any of our classes.

Please subscribe to our blog for up-to date information on all our classes and advice on practice!

About The author:

woman practicing lotus with petals and chakra points - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise
Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.

To find out more, visit www.amalateesside.com

Move it or Lose it! Classes in Teesside

Gentle exercise classes & Chair Yoga classes – Middlesbrough and Stockton –

– Move it or Lose it , post lockdown –

Move it or lose it! Woman holding exercise band.

Move it or Lose it! classes help motivate people to move more so they enjoy later life. We encourage top to toe workouts to help people stay active and feel fit for LIFE! Our aim is to help people to stay active and independent – especially those with mobility challenges. Our classes are fun, friendly and help build a sense of community.

Aimee is setting up classes across Teesside – see the timetable below.
All classes are on the ground floor with ample parking.

Join a safe and friendly community to exercise, socialize and try new things.

– Where will classes be available? –

Class Schedule for Move it or Lose it classes in Teesside, Middlesbrough , stockton and Guisborough .

Stockton-on-Tees

Mondays – Move it or Lose it! – 2:30-3:30-pm

Norton Grange Community Centre62-64 Somerset Rd, Norton Grange, Stockton-On-Tees TS20 2ND

Fridays – Move it or Lose it! – 1:30-2:30pm

The Hub Community Centre – The Rings, Ingleby Barwick, Stockton-on-Tees TS17 5LL

– Middlesbrough –

Wednesdays – Move it or Lose it! – 2:30-3:30pm

Academy17 – 5 Prtichett Road, Ormesby. TS30NQ

Thursdays – Move it or Lose it! – 1:30-2:30pm

St Mary’s Church Hall – Marton Carr Lane, Nunthorpe. TS70JU

– Redcar & Cleveland (Guisborough) –

Tuesdays – Move it or Lose it! – 2:45-3:45pm

My Core Wellbeing7A, Reid Terrace, Guisborough TS14 6EB

For bookings, information or any other enquiries, please email aimee.bell@moveitorloseit.co.uk

We look forward to hearing from you soon!