What Joan thought of Staying Steady

Joans Story about Staying Steady....

When I was referred to the exercise from the QE hospital I was very unsure of what the course would entail but thought I would give it a go as had nothing to loose. 

First session I turned up and was so frightened, didnt know anybody and had no confidence at all. 

Richie made us all very welcome and settle my nervous a little bit with his approach to the seesion but I was still terrified of exercise. 

We started of the exercise and there was always a seated option or you could hold on to the chair. I held the chair ‘tightly’ at first. After about 4 weeks I had gained some confindence and for some things let go of the chair completly. 

Every week Richie give us something to challenge us and although at the time I didnt like this I new it was doing me the world of good.

As the sessions went on and I had better idea of what we were doing I was less nervous and started to enjoy the sessions. I was gaining confidence all the time which was helping me do more around the house and get out more. 

I couldnt believe the confidence I had by the end of the programme, I could do the whole session without holding on, my balance was better, I felt fitter but most importantly I wasnt scared anymore. 

Im going to carry on exercise at Gateshead Older Peoples Assembly and I have made some lovely new friends who I will keep in touch with and see at sessions. 

We still have places on our current courses in Deckham, Blaydon, Whickham and Low Fell. 

Get in touch for more information

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Richie Paxton
Bones...
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Bones 

Our bones become more brittle as we get older. 

This increasing the risk of a fracture if we have a fall. 

What can we do? 

We should carry out weight bearing activities to help strengthen our bones. 

Examples of this are: 

🌟Resistance Training - using bands -weights- or your own body weight
🌟Dancing
🌟Nordic walking with poles to give upper body a workout as well as your legs

We also need Calcium to keep our bones strong. We can find this in milk, cheese and yogurts. 

We also need Vitamin D, this helps our bodies to absorb calcium. 

We can get Vitamin D from certain foods and the sunshine 🌞 (remember to apply sun cream).

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Richie Paxton
3 Exercises to Improve your Balance

DID YOU KNOW...

One in three older adults falls each year.  
Falls can result in severe injuries, such as hip and wrist fractures.
To reduce your risk of falling, you can improve your balance with exercises that build strength and flexibility. 

Try these 3 balance exercises:

💥Use a sturdy chair for support or the kitchen worktop. 

Heel Raisers: 
Raise your Heels taking your weight over your big toe. Hold for a few seconds and lower your heels under control. Repeat 10 times

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Single-leg stand: 
Lift one leg off the ground for 10 seconds. Change legs. 

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Tandem stand: 
Place one foot in front of the other with the toes of the back foot touching the heel of the front foot. Hold for 10 seconds then change legs.

 

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If you do struggle with your Balance or have had a recent fall, then why not come along to one of our Staying Steady Sessions which will help you improve your strength and balance and increase your confidence. For more information get in touch with Emma or Richie. 

Richie Paxton
NEW Class starting in Springwell Village Community Centre
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This week The LIFE Programme expands once again and will be bringing a session to Springwell Village Community Centre.

The session will be a Low Impact Exercise session that will focus on helping people improve their quality of life. 

We will do different exercise to help you focus on your heart and lungs, strength and balance but most importantly have fun and enjoy your self with like minded people.

The sessions are aimed at people who have long term health conditions or this who just want to maintain their health and wellbeing. 

The session will be at 1:15pm and will run for 45minutes and cost £3.50 a session. 

if you have any questions please feel free to get in touch with us. 

Richie Paxton
Exercise and COPD

Exercise & COPD 

We all know we should exercise. But it is so easy to find excuses not too.

If you have COPD you may think that you can't exercise as it will make you feel too short of breath. You might also be thinking that it will make your COPD worse. 

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Actually avoiding exercise will make you more unfit. 
The less you do, the less you are able to do and eventually you become too weak to do much at all.

This is called ‘de-conditioning’. 

Exercise done correctly is one of the best things you can do to be less short of breath. 

To get the most benefit, you should exercise on a regular basis. 

You should start your new exercises off slow and easy. 

What to expect at a LIFE Programme class...

🔹Warm up:- This will prepare you for the exercise. 

🔸Cardiovascular exercise: This increases your blood circulation. It also improves your lung and heart function.

🔹Muscle strengthening: This is done using resistance bands. This will make your muscles stronger. 
Stronger muscles will help you be more active and help you carry out activities of daily living better. These activities may include dressing, showering and housework. 

🔸Balance exercises:- Exercises that improve balance can help prevent falls. 

Shortness of breath is one of the main reasons why people with COPD think they can’t exercise. 

We all experience shortness of breath when we exercise, but people who don’t have COPD are able to adjust their breathing naturally. 

When you are short of breath, it feels like you cant get enough oxygen in your lungs. 

This may make you feel like you need to breathe faster. Although when you breathe faster, you wont be able to empty your lungs before the next breath in. 

This then causes the feeling of shortness of breath, which leads to you feel light headed and anxious and sometimes we then have a panic attack. 

To help with this people with COPD should breath ‘out’ for a longer periods of time. 

This will empty your lungs and prepare you for the next breath in. 
It will also help deliver more oxygen to your muscles.

Their are breathing techniques you can try to help you with this. 

Pursed Lip Breathing:-

🔹Relax your neck and shoulder muscles.  

🔸Breath in for two seconds through your nose, keeping your mouth closed.  

🔹Breath out for four seconds through pursed lips. (Like your trying to whistle)

Practice this technique daily.

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You should also have inhalers which can help with your breathing. Different inhalers work in different ways. 

You should take your blue inhaler 10 minutes before you start exercising or at anytime you feel breathless. 

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Remember the key to success is finding something that is fun and enjoyable for you.! 

Contact us more more information

Richie Paxton
Diabetes
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Diabetes 

What is it: 

⭐️Type 1 diabetes is a lifelong condition where your blood glucose level is too high because your body can't make insulin. Type 1 diabetes is often inherited. 

⭐️Type 2 diabetes is a common condition that causes the level of sugar in the blood to become too high. Around 60% of Type 2 diabetes can be delayed or prevented by making lifestyle changes.

Symptoms: 

⭐️Type 1 feeling very thirsty, passing urine more often than usual, particularly at night, feeling tired & maybe weight loss. Type 1 diabetes can develop quickly over weeks or even days.

⭐️Type 2 excessive thirst, needing to wee a lot and tiredness. Many people have type 2 diabetes for years without realising because the early symptoms tend to be general.

Treating Diabetes:

⭐️Type 1 diabetics will need to inject insulin. 

⭐️Type 2 eat a healthy, balanced diet and get regular exercise. Type 2 may also at some point need to take medication. 

❗️Diabetic eye screening:- 
If you have diabetes, your eyes are at risk from diabetic retinopathy, a condition that can lead to sight loss if it's not treated. Make sure you visit an opticians regularly. 

❗️It’s also really important to look after your feet if you have diabetes. 
Diabetes can reduce the blood supply to your feet and cause a loss of feeling known as Peripheral neuropathy. 
Never walk barefoot, especially in the garden or on the beach to avoid cuts. 

❗️If you have diabetes, it's important to try to stop smoking also. 

Exercise is really important when living with a long term health condition
check out our latest timetable to attend one of our sessions. 

Richie Paxton