Getting older doesn’t have to mean slowing down. Discover how to create a personalized plan to build strength, protect bone health, restore balance and improve mobility at any age.

Physiotherapist and over-50s health specialist Will Harlow, who has helped millions through his YouTube channel, shows you how to build your own transformative, step-by-step plan based on his Four Pillars of Independence – strength, mobility, balance and skeletal health. First, you’ll assess your starting point, then choose exercises to target your weak areas and create a routine that grows with you. This isn’t about fixing one issue at a time – it’s about building a plan to keep your whole body strong, mobile and independent for years to come.

Inside, you’ll find science-backed strategies, easy-to-follow exercises and simple self-assessments to help you track your progress and stay motivated, whatever your starting point.

You’ll learn how to:

· Build muscle and stability safely at any age, even if you’ve never trained before.

· Improve balance and coordination to prevent falls and move with confidence.

· Protect and strengthen your bones to reduce the risk of fracture.

· Maintain and restore mobility with targeted stretching and movement routines.

· Reduce pain so you can stay active and get back to doing the things you love.

· Create a structured routine you can follow week by week and adapt as you improve.

Independence for Life is more than a collection of exercises – it’s your complete guide to building a clear, personalized roadmap for ageing well. You’re not too old and it’s never too late – you just haven’t had the right plan. Until now.

A myth-busting guide to one of the key pillars of health and longevity – walking – by the renowned foot health experts

Walking isn’t just a leisurely activity or a form of personal transportation. Its far-reaching benefits – not just for physical health, but for mental clarity and emotional well-being, creativity and social connection – make it a vital component of human existence, one that is as essential as breathing and sleeping.

In this book, world-renowned foot and gait specialist, Courtney Conley, and physiotherapist, Milica McDowell, transform our understanding of the importance of one of the simplest and most accessible forms of movement. Drawing on cutting-edge research, evolutionary biology and real-life stories from their practice, they show that walking is one of our most powerful and under-prescribed medicines: revealing why walking speed can predict overall health; how the risk of falls, which has a direct impact on longevity, can be measured by your foot health; and how even the shortest of walks can have profound healing effects.

Filled with practical advice, from simple tips to help with lower back pain, to customizable programs to enhance mobility and fitness, this book is an essential guide to transforming your physical – and mental – health, from the ground up.

In this inspirational guide, Annabel Streets explores the curative and therapeutic benefits of both rural and urban landscapes: from mountains to meadows, disused railway lines to rivers, and coastal cliffs to city parks. She investigates how walking benefits us not only physically, but also how we see, feel and experience ourselves and the world.

With warmth, wisdom and a compelling blend of anecdotal and scientific evidence, Streets identifies the perfect place to walk whatever your mood. Whether it be a canal path to spark creativity, a bustling city to allay boredom or the coastline to heal grief and worry. The Walking Cure celebrates the joy of walking and shares the extraordinary health benefits that landscape unlocks.

“James is a true healer”
PEDRO PASCAL

FIX YOUR BACK IN 10 MINUTES A DAY!

After decades spent working with pro-athletes and Olympians, top actors and performers, leading osteopath and performance coach James Davies is on a mission to help you fix your back. He knows what works, and what doesn’t.

Millions of us are struggling with back pain and looking for answers. Whether it’s from hours spent sitting at a desk, lifting heavy objects, or just wear and tear, back pain is tough. But there is a better way. And the good news is that the most effective tools are the simplest ones.

Follow James as he shares the easy steps to heal your back and prevent future pain in just ten minutes a day. Because we all deserve a stronger, pain-free future.

“Knowledge, kindness, information and a bit of magic”
PINK

What comes to mind when you picture your older self?

For too long, social media and the fitness industry have prioritised aesthetics over our health. Every year, we are bombarded with the message to ‘train for our bikini body’, warping our relationship with exercise and flooding us with misinformation. It’s easy to feel overwhelmed, or worse, give up on your fitness journey altogether.

When Elizabeth Davies wet herself during an exercise class, she realised she knew next to nothing about her body. Ditching her law career to become a personal trainer meant she discovered some real home truths along the way. Like learning that muscle mass decreases by approximately 3-8% per decade after the age of thirty, or that osteoporosis affects one in three women over the age of 50 worldwide.

Finding the best products to fight wrinkles might make you look younger, but they won’t protect your muscles or your bone density. And what about mobility? Your pelvic floor? Your heart?

Introducing Training For Your Old Lady Body: learn how to move your body now in a way that sets you up to stay strong, active, independent and resilient as you grow older.

This is not a six-week bikini body transformation. It’s a way of training for life.

All it takes is the first step.

As a child, Emma Kirk-Odunubi loved to run, revelling in that sense of freedom and the feel of the breeze on her skin. But as she grew up, her passion for this most simple of activities waned, overtaken by all the distractions that come with adult life. It was only when faced with the loss of her beloved father that Emma returned to running, and rediscovered its joy and its power. Now a certified coach and running gait expert, in Find Your Pace Emma reveals how running saved her life, how it can help you too, and – crucially – how to do it in the way that works for your lifestyle.

Packed with practical, expert advice, including detailed guides and training plans for beginners, intermediate and advanced-level runners, Find Your Pace will help you run better, whatever that looks like for you. It’s not about speed or distance or competing with others: running is for everyone.

Along the way, Emma dives into her many motivations for lacing up her trainers and hitting the road, trails or track – from releasing pent-up energy and feeling at home in her body, to processing grief and carving out the time she needed to explore and accept her sexuality. She looks at running in relation to race, community and self-confidence and gives everyone the tools required to get started, get better and get even more out of going for a run.

This relatable, funny and moving book will encourage you to run back to yourself, on your own track.

‘Emma is the reason I started running! Find Your Pace blends coaching expertise with real-life experience in a way that feels supportive and genuinely realistic.’ – Dr Hazel Wallace

Whether due to aging, long hours at a desk, or recovery from injury, limited mobility can feel both painful and frustrating. But what if the solution was right beneath you? Transform your daily sitting time into an opportunity for strength, healing, and natural movement.

Chair Yoga for Core Strength & Balance offers a gentle, immediate way to rebuild mobility-using the chair you’re already sitting in. Perfect for seniors, office professionals, beginners, and anyone with limited movement. No prior yoga experience needed.

In as little as 20 minutes a day, you’ll learn how to:

• Choose Your Practice: Access 75+ accessible exercises and 25 flexible routines, thoughtfully designed to improve flexibility, build strength, and reduce discomfort without strain.
• Transform Your Core: Experience the confidence that comes from better posture, reduced lower back pain, and natural balance.
• Find Your Calm: Release stress and tension through gentle breathing practices that restore your sense of well-being.
• Move with Confidence: Follow clear, detailed guidance with step-by-step illustrations that show you exactly how to make each movement work for your body. Large, easy-to-read print makes instructions simple to follow.
• Create Your Path: Discover flexible routines that fit naturally into your life, no matter where you’re starting from.

A selection of joyful, immersive and life-affirming writing about wild swimming.

From gentle dips in calm waters to fights for survival in stormy seas. From the erotic charge of a streamlined body to moments of revelation amidst the waves . . . Take Me to the River is an anthology not just of wild swimming writing, but of stories of how a jump into deep waters can change us.

Open water swimming plays a pivotal role in many great narratives, taking us on an immersive journey, from Homer’s Odyssey to contemporary poetry and memoirs. There is adventure here and aquatic playfulness. Grief and anguish, too; heartbreaks displaced and healed by watery spaces. Love and desire spark between characters at the edge of the water, as does freedom from constraint and the glorious energy of possibility and hope.

Take Me to the River entices with a dip into the deep sea of words. Slide in.

‘To every woman who’s ever wondered why she feels constantly tired, bloated, anxious, or out of sync with her own body – this book is for you. May it be a guide, a wake-up call, and a call to action.’ – Sarah Parish MBE

‘Utterly had me gasping and rethinking my relationship with food and what I advise my patients – just a fabulous book.’ – Dr Nighat Arif, GP in women’s health, author and broadcaster

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Unpacking the truth about what’s on your plate – and what it’s doing to your health

Everyone is talking about ultra-processed food (UPF) and its impact on our health – but what about women? Is this very modern way of eating having a unique and specific impact on the female body? Are these ‘industrially produced food-like items in plastic packets’ that many of us consume particularly damaging to women’s health?

In Ultra-Processed Women, acclaimed journalist and women’s health advocate Milli Hill uncovers the shocking truth. From period pain and weight gain to depression, hormone imbalances, autoimmune conditions and even Alzheimer’s, Hill reveals cutting-edge research into the hidden dangers that lurk in your daily food choices.

But this is not just a book about food. Ultra-Processed Women also explores the way the modern food industry has exploited women in their advertising for decades and uncovers the damage being wrought not only on our bodies but on the environment and on our own ability to connect with each other through the fundamentally human experience of cooking and eating.

This isn’t just a wake-up call – it’s a battle cry. Written in Hill’s trademark down-to-earth style, Ultra-Processed Women will help you understand the issues and develop a clear course of action, arming you with tools and practical steps to cut through the confusion, break free from the damaging effects of UPFs, and reclaim your health without guilt or deprivation. Changing the way we eat, Hill argues, is a radical act of resistance to an ultra-processed world.

It’s time to take back control. Your body, your choices, your future.