There is something magical that happens when a familiar song begins to play. Perhaps it's the opening bars of a Motown classic, a favourite Beatles tune, or a song your parents used to play on a Sunday afternoon. Suddenly, in an instant, you're transported back in time. You remember a place. A person. A feeling.

When I became a fitness instructor in my 50s, I never imagined how much I would learn – not just about exercise, but about people. Over the years, I've had the privilege of teaching hundreds of women across Sussex through Zumba Gold, Zumba and my Lift & Laugh classes. Whilst every person is unique, there are certain things I've noticed time and time again.............Women over 50 are far more capable, resilient and inspiring than they often give themselves credit for.

Zumba Gold is particularly popular with adults over 50 who want to maintain their fitness without the high-impact movements often found in traditional exercise classes. The class is designed to be kind to joints while still providing an effective workout.

As we move into the warmer months, many people with high blood pressure (hypertension) wonder whether it's safe to exercise outdoors and how their medication may be affected by the heat. The good news is that exercise remains one of the best things you can do for your blood pressure. However, hot weather does place extra stress on the body, and a few sensible precautions can make all the difference.