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Active for Life
Be active at home
Helen Heaton - January 2004
helen.heaton@kirklees.gov.uk
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| Being active at home |
Everyone can benefit from becoming a bit more active as part of their everyday life - you are never too old or unfit.
Most of us could be more active throughout the day and reap the rewards by how you feel and the way you look.
Active at Home is a programme about how to become a little more active where you live - things you can do reasonably
easily so you can make a difference to your own health.
You can be active in and around your home as part of your everyday way of life in many practical ways - there are lots
of active things that you probably already do such as walking, gardening, DIY or doing chores. However doing these
activities with a little more energy or more often could make you feel healthier.
Why become even a little more active?
We know that being active, particularly for older people, has many benefits.
Many feel that it helps them to stay independent and able to live easily in their own home without having to rely too
much on others to help with everyday living. Regular activity can help improve your strength and ability to do daily
tasks which in turn can help you to live your life in the way you would like to.
What are some of the benefits?
Active older people are also more likely to:-
- Have fun and enjoy life
- Be healthier and have more of a sense of well-being
- Meet more people and make new friends
- Be able to control their weight
- Relax and sleep well
- Combat anxiety and depression
- Maintain independence and the ability to move easily
- Be less accident prone
- Lift, push and pull more easily
- Have good posture
Being active can also help people with specific health conditions to:-
- reduce the risk of coronary heart disease and high blood pressure.
- avoid pressure sores. By moving, changing your posture or standing up you can help your circulation and tone
up your muscles.
- improve balance, co-ordination and the flexibility of joints which helps makes falls less likely.
- maintain bone strength and prevent further bone loss. Regular "weight-bearing " exercise such as walking
stimulates the bones to stay strong and reduces the risk of bone fracture.
- keep your feet fit and healthy. You can encourage faster blood flow and keep the muscles healthy by doing
different things from walking to exercising toes and ankles when sitting.
- prevent the onset of some types of diabetes.
- move about more easily and reduce pain of osteo-arthritis.
Are there any general tips on being active around the house?
- Rise from chairs/bed slowly and make sure that you have your balance before setting off anywhere.
- Try not to rush - do things in your own time.
- Avoid high heels and poor fitting shoes/slippers.
- Don't wear clothes which may trip you up.
- Make sure stairs are clear from objects and well lit.
- Don't leave rugs on the floor which you can trip over.
- Try not to leave obstructions around the house which you may fall over.
- When sitting try to have your feet raised - this may help to relieve swollen ankles and aching feet. Draw
circles with your toes - this stimulates blood supply.
- When lifting bend your knees as much as possible and hold close to your body.
What about sitting and standing correctly?
Good posture is important and can help you avoid falls and injury.
For correct standing posture your feet should be slightly apart, hips centred under your shoulders and pelvis
slightly tilted back. Keep your tummy muscles taught and allow your spine to feel long and strong. Shoulders should
be down and relaxed and chest pushed out - your back should be straight.
When sitting, sit forward in the chair with your legs comfortably separated. Have a straight back and your feet should
be directly under your knees. Try to keep the chest high, shoulders back and down and the head facing forwards.
Imaging there is a piece of string attached to the top of your head keeping the neck long and straight.
When sitting make sure knees are below or at the same level as hips. Many chairs have seats which are lower at the
back than the front which puts pressure on the spine and causes backache.
How active do I need to be to gain a health benefit?
Be active - even if it's just 5 minutes at a time! It all adds up and if you can do something for at least 30 minutes
a day, five times a week then you can make a big difference to your health.
However if you find that a 10 minute walk is beyond you then try to do things which can help to improve balance,
strength, co-ordination and reaction times.
The key message is to build up gently and be active at your own pace. Do a little today and you'll find you can do a
little more tomorrow. Every little helps and perhaps next time you may feel able to do more.
Please remember if you are being active that the chair you are sitting on is sturdy and stable and that you wear
comfortable clothes and supportive footwear.
A word of caution:
- If you are worried that being active may adversely affect your health check first with your GP.
- If you feel any chest pain, dizziness or severe shortness of breath while you are being active stop
immediately and contact your GP or contact NHS Direct on 0845 46 47.
- If you feel any pain in your joints or muscles stop, check your position and try again. If the pain persists
seek medical advice.
The Active at Home Programme
The programme is in four sections for different areas of your home. Each section starts with things which may be
relatively simple and moves on to more strenuous activities. Try only the things that you feel comfortable with and
gradually move on to the more difficult actions. Build up to five repeats of any of the exercises and try some of
things at different times throughout the day - don't do all of the activities every day!
- In the lounge
- In the kitchen
- Climbing the stairs
- In the garden/ out and about
If you would like a copy of the booklet which has photographs to illustrate the actions please contact:-
The Physical Activity Development Team
Kirklees Culture and Leisure Services,
The Stadium Business and Leisure Complex,
Stadium Way, Huddersfield, HD1 6PG
Tel: 01484 234095
Email: physicalactivity.development@kirklees.gov.uk
A few final thoughts!
Being active can be a great step forward to improving your health and if you combine daily activity with regular meals
and a balanced diet then you should feel fitter, stronger and in better health.
Whilst we can all benefit from being active the greatest benefits to health come to inactive people, whatever age they
are, who start to do something. Importantly your health risks will decrease as soon as you start to do more.
Do you realise that by walking more instead of using a car you can help to contribute to reducing the harmful
environmental effects of traffic?
Once you start to be a little more active you may find that you feel able to do more. You can find more information
about being active outside your home, in your local area and with others in the Becoming More Active booklet -
available from GP surgeries, council reception points or by telephoning 01484 234036.
Other useful information
You may find other useful information on being active from:-
Physical Activity Development Team
Kirklees Culture and Leisure Services,
The Stadium Business and Leisure Complex,
Stadium Way, Huddersfield, HD1 6PG
Tel: 01484 234095
Email: physicalactivity.development@kirklees.gov.uk
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Your GP or Practice Nurse can give you general advice on taking part in physical activity.
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Age Concern
24 Cross Church Street, Huddersfield. HD1 2PT
Tel: 01484 535994
3-5 Bradford Rd, Cleckheaton BD19 5AG
Tel: 01274 871328
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Kirklees Older People's Network
Second Floor, (above Nat West Bank), 8 Market Place, Huddersfield, HD1 2AN
Tel: 01484 226466
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University of the Third Age (activities for older people)
Cleckheaton District: Mrs Verity, 20 Cliff Court, Liversedge, WF15 7PB.
Tel: 01924 400512
Dewsbury District: Mrs Mallinson, tel: 01924 517135
Hudds & District: tel: 01484 225208
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Support for health and social care workers is available from:
Health Promotion
Princess Royal Community Health Centre
Greenhead Road
Huddersfield
HD1 4EW
Tel: 01484 344276
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Active at Home Service Request Form
If you would like more information on Active at Home or would like to request a service please complete this form.
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