MOVE
Movement is the foundation for a healthy, strong and supple body. It supports every major system, keeping us fit and energised as we age.
At Bamford, we focus on moving with strength and fluidity, combining active training with mindful recovery to create a body that feels agile and balanced.
'To move is to be free. Flowing through each day with gentle purpose honours the strength and power of our bodies, supporting longevity and vitality.’
Carole Bamford
To keep your body strong and flexible, it’s important to incorporate a variety of movement. Gentle daily exercise such as walking, standing, light cycling, or even playing with your child or dog, supports healthy blood sugar and blood pressure levels.
Moderate intensity cardio such as brisk walks, dancing, or light runs strengthens our heart, improves endurance and gradually boosts VO₂ max. To build lean muscle mass, strength and resistance training with weights, bodyweight and bands is essential for maintaining muscle, metabolic health and mobility, while preventing age-related loss.
Higher-intensity sessions HIIT, sprints, or spin challenge our heart and lungs, building one of the strongest markers of longevity. Combining both low and high-intensity training gives the body what it needs to truly thrive.
At our Cotswold Spa, we offer a range of classes for holistic wellbeing, including Hatha Flow Yoga, Athletic Reformer Pilates, meditation, Tai Chi and Qi Gong. Whether you’re seeking an invigorating strength session or the restorative vibrations of sound therapy, each class is structured to nurture mind, body and spirit.
SIMPLE DAILY MOVEMENT TIPS
Regular movement throughout the day supports an agile and mobile body. Starting the morning with some energetic bouncing or gentle shaking can help wake the lymphatic system and lift energy, before moving into your day. Try to move your spine in all directions – flex, extend, rotate, and side bend – to counteract the strain of prolonged sitting, which can flatten the spine and stress the neck and lower back.
Drawing on Japanese and ancient practices, try sitting on the floor, cross-legged, or standing without using your hands.
Simple steps, wellness walks, or time outdoors also help keep the body and mind refreshed — even 10–20 minutes of intentional walking can support mood, digestion, and metabolic health, making it one of the most underrated everyday superpowers.
THE GREATEST STRETCH
MOVE WITH STRENGTH AND SOFTNESS
Supporting recovery is just as important as movement itself. Incorporating regular massages to improve circulation and ease muscle tension, reflexology, contrast therapy, infrared sauna, red light therapy, and prehab exercises can all help the body restore, rebalance, and stay supple; focusing on prevention rather than repair.
'Strength and softness is the balance between muscular tension and conscious relaxation. The body needs tension to build muscle and power — but the real growth, recovery, and adaptation happen when we soften, breathe, and allow the body to heal. It’s a reminder that performance isn’t just force, it’s harmony.'
Andy Walters, The Club by Bamford's Head of Fitness
'Movement, to me, is balancing active training with recovery. Some days I focus on strength and resistance, others on balance, flexibility, and mobility, always keeping mental wellbeing in mind. Our bodies are our home for life, so prioritising movement in all its forms helps us stay strong, agile, and able to enjoy life as we age.'
CJ Jones Leake, Bamford's Head of Wellness
Our curated range of recovery, active and wellness products are designed to complement your practice. From high-performance activewear and non-slip cork yoga mats to our best-selling B Strong Muscle Soak in the post-recovery range, discover everything you need to support your body and mind.
THE ULTIMATE RECOVERY: B STRONG RITUAL
Available at both Wellness Spas, our restorative B Strong Ritual is our antidote to stressed joints and fatigued muscles. A calming foot bath settles the nervous system, followed by Shiatsu and cranial pressure-point work to encourage energetic flow and stimulate the body’s natural healing response. A focused deep-tissue massage releases tension, leaving the body soothed, rebalanced and deeply restored.
