Build confidence and get moving in a way that suits you

For some people, the first step is about rebuilding after illness, injury or a period of inactivity.

For others, it’s simply about finding a suitable, safe and enjoyable way to begin or reintroduce regular movement.

That is why this stage focuses on accessible options that meet people where they are.

This stage may be right for someone who:

• feels deconditioned or is returning after a setback
• lacks confidence exercising
• prefers to begin with chair-based movement
• wants a gentle or supported starting point
• or simply wants to ease into a new routine

At this stage, Move it or Lose it can help through:

• chair-based exercise options
• beginner-friendly home exercise resources
• our popular exercise DVDs designed for safe, guided movement at home
• free YouTube videos to help you get started at your own pace
• gentle online sessions
• simple routines designed to build confidence

The goal is not to do everything at once. The goal is to get moving in a way that feels right.

This stage helps address the early effects of inactivity, stiffness and loss of confidence — or provides a safe and supportive place to start.

Improve strength, balance and mobility

Once someone is ready to do more, the next step is to build or rebuild physical capacity.

For some, this means progressing from a gentle starting point.
For others, it’s about taking their current activity to the next level.

Our classes are designed specifically for older adults and include exercises to improve:

• strength
• balance
• flexibility
• aerobic fitness
• coordination
• everyday function

Move it or Lose it classes are welcoming, supportive and adaptable, with options to work seated or standing.

This stage may be right for someone who:

• wants to improve balance and stability
• is already active but wants more structured exercise
• would benefit from expert guidance
• is looking to build strength safely
• enjoys exercising in a social, supportive group

How we support this stage:

• local community classes
• specialist older adult exercise sessions
• qualified instructors trained in our evidence-based FABS approach
• progressions for different abilities and starting points
• a friendly, social environment where people can connect and feel part of something

Alongside classes, many people also use:

• YouTube videos to reinforce exercises between sessions
• home resources and DVDs to build confidence and consistency

This is where you build strength, improve balance and enhance everyday function — whatever your starting level.

Keep progressing and make exercise part of your routine

Getting stronger is important. Staying strong is what makes the difference long-term.

Whether someone is new to exercise or already active, consistency is key to maintaining strength, balance and mobility as we age.

That is why Move it or Lose it offers ways to keep progressing beyond one weekly class.

This stage may be right for someone who:

• already attends a class and wants to do more
• wants to add a second weekly strength session
• prefers some exercise at home
• wants greater consistency between classes
• is motivated to keep improving strength and stamina
  

How we support this stage:

• the Move it or Lose it Online Club (live + on demand classes)
• a large library of YouTube content to support regular movement
• home exercise programmes and DVDs for structured practice
• strength and balance-focused routines
• progressive options to maintain challenge
• ongoing connection through instructors and community

This stage gives people flexibility to exercise:

• at home
• in class
• online
• or a combination of all three

This stage is key to maintaining — and continuing to improve — strength and function over time.

Support the things that matter in everyday life

The ultimate goal of the Move it or Lose it pathway is not exercise for its own sake.

It is helping people stay independent, capable, confident and connected in everyday life.

That means being able to:

• get up from a chair more easily
• walk further
• climb stairs with more confidence
• carry shopping
• feel steadier on their feet
• keep doing the things they enjoy
• stay socially engaged and connected

What turning back the clock on ageing looks like

• 92% feel physically stronger
• 98% believe strength training is helping them stay independent
• 70% find getting up from a chair easier
• 43% find climbing stairs easier
• 42% can walk longer distances
• 35% find carrying shopping easier

These are real-life improvements that show how the right approach supports strength, function and independence over time.

This is what turning back the clock on ageing looks like in real life — physically, mentally and socially.

The Move it or Lose it pathway is suitable for older adults who are:

• new to exercise
• returning after illness or a setback
• already active and wanting to progress further
• looking to improve strength and balance
• wanting to maintain independence
• seeking a friendly, supportive and social environment

A flexible pathway for diverse starting points

Move it or Lose it® provides a structured healthy ageing pathway that supports older adults at different starting points — from gentle reintroduction to exercise through to ongoing strength development and maintenance.

Our approach helps people build strength, improve balance, maintain independence and stay socially connected over time.

Wherever someone is starting from, there is a next step they can take.

With the right support, the body can become stronger, steadier and more capable — and life can feel more connected and enjoyable.

Recover. Rebuild. Stay Strong. Stay Independent.