Older people and diabetes Most areas of care in diabetes are relevant to all age groups but there are some specific changes due to growing older which might affect your diabetes. Food choices In some cases, dietary advice for the older person with diabetes may differ from general recommendations. Older people in care homes are often more likely to be underweight than overweight and there is a high rate of undernutrition. It may not always be appropriate to reduce the fat, salt and sugar for every older person with diabetes. Poor or irregular eating can often be a cause of hypos. Poor oral health, effects of some drugs on the digestive system, limited mobility, dexterity or vision can all cause discomfort associated with eating. Fluid intake is often lower in older people which can cause dehydration, particularly during bouts of illness. People at risk should have a nutritional assessment and individual advice from a dietitian to address areas of concern such as needing extra calories, meal supplements and replacements, weight reduction, low salt diet or manageable foods. Nutritional assessment and diet should form part of your individual care plan if you live in a care home. Personal food preferences are important in any diet plan and older people with diabetes should be able to continue to enjoy a wide variety of foods. Staff, including catering staff in older people's care homes, should have training to give them an understanding of the specific needs of individuals with diabetes. Keeping active Keeping active in later life helps to strengthen muscles, maintain mobility and balance, and improves insulin sensitivity. It can help you to continue to self-care, can improve your mental well-being and prevent falls. You can aim to be as active as you are able. Older people, including those with frailty, have been shown to benefit from light resistance and balance training. Exercise to build limb strength and flexibility for those who are housebound and confined to a bed or chair can be taught by a physiotherapist and supported by carers. Remember to check with your GP before starting any new exercise. Hypos Hypoglycaemia or hypo occurs at blood glucose levels of less than 4mmols/l. Older people may have added risk factors which can lead to hypo: insulin or certain diabetes medication chronic kidney problems poor food intake having other illnesses or conditions. Many older people find their hypo warning symptoms become less obvious, and some have no symptoms at all. This may mean that the first signs noticed by a carer are: inability to concentrate personality change morning headaches sleep disturbance. Hypos which go unnoticed can cause very unpleasant symptoms: confusion speech and self-care difficulties poor appetite aggressive behaviour unsteadiness and falls losing consciousness cognitive damage heart attack or stroke. Treatment A hypo should be treated immediately in a conscious person with fast-acting glucose, such as a sugary (non-hot, non-milky) drink or some glucose tablets and followed up with something starchy like biscuits, a sandwich, or the next meal. If someone is unconscious, call for medical help or an ambulance. For older people in care homes a personal hypo box with hypo treatments and instructions for treatment can be kept at hand. Prevention To prevent hypos, it is helpful to have regular mealtimes and snacks containing carbohydrate and to be aware of hypo symptoms and what to look out for in individuals who may be at risk. Target levels for blood glucose control should not be too tight and medication must be right for the individual. This is something to discuss with the GP. Blood glucose monitoring can help to identify older people who may be at risk of hypos but must always be looked at together with longer term blood results like HbA1c to give a clear picture. Residential settings providing care for people with diabetes should have a diabetes policy which includes management and prevention of hypos, diabetes care plans for individuals and diabetes skills training for staff. Mental health and well-being Depression is more common in people with long-term conditions but may go unnoticed in older people with complex health problems. Painful neuropathy, foot ulceration and adverse effects of medication can all contribute to depression. The risk of dementia also increases with age. Anything which affects your mental well-being may affect your ability to successfully manage your own diabetes. Simple tests are available from your GP to screen for depression or dementia. Recognizing these issues at an early stage can help limit their longer-term impact. For older people living in care homes, screening on admission and annually is recommended. If you are living with diabetes and dementia, Living with Diabetes and Dementia is a helpful guide with practical tips. Illness and hospital admission Older people with diabetes, particularly those living in care homes may be more likely to be admitted to hospital when they are unwell. This is because diabetes can have an additional effect on the illness and the illness can impact on the diabetes. Blood glucose can rise quickly during illness, particularly in older people who are dehydrated. Extra monitoring and medication may be required, and carers may need to give you extra support. It is important that there is guidance for carers in your personal care plan. This should also show very clearly when medical attention must be sought. If you do have to go to hospital it is helpful to take a copy of the care plan with you so that staff can easily see your diabetes medical history and current treatment. Managing self-care Physical changes as you grow older may affect your ability to self-care. As changes can occur at any time, they may also indicate that something should be investigated as you may need a change of medication. Age is the most significant factor for common eye conditions like glaucoma, cataract and macular degeneration. Failing eyesight and reduced mobility may lead to a reduced level of daily foot care, meaning early problem signs are missed. Urinary incontinence can be a symptom of many conditions, including poorly controlled diabetes and changes in kidney function. It is easy to assume that symptoms are simply due to the ageing process or because you have diabetes. However, it is important to seek advice for any new symptoms and to ask for support where self-care and monitoring has become difficult for you.
Understanding and supporting someone with dementia As dementia progresses, each person will find their own way of coping with, and reacting and adapting to, the changes it brings. Developing these coping strategies can be a gradual and subconscious process. Coping strategies may include: practical strategies - e.g. setting up reminders or prompts, preparing advance decisions or a Lasting Power of Attorney for the future social strategies - e.g. relying on family help, seeking spiritual support, joining new activity groups emotional strategies - e.g. using humour, focusing on short-term pleasure or living for the moment, focusing on positive aspects health improvement strategies - e.g. exercising more, adopting a healthier diet, cutting down on alcohol or smoking. If a carer understands the person's coping strategies, they will be able to support them better. Responses to dementia The way a person reacts to dementia, and the ways they adapt and cope with the condition, will be influenced by a range of factors. These include their personality, their previous experiences, their understanding of dementia, the social and emotional support they receive, and their environment. People will react differently and may adopt different strategies at different times. Some people may not acknowledge that they have dementia or deny that they are experiencing difficulties. Others may be aware that things are becoming harder but feel that it is a normal part of ageing rather than part of dementia. It is important to understand that these responses may be a person's way of making time and space to accept a diagnosis of dementia. As dementia progresses, people may become less aware of the condition and its effects on their abilities. This is more likely in the later stages of the disease, but it can develop earlier on in people with certain types of dementia (eg. frontotemporal dementia). It is important for carers and others to understand that people who lack this awareness will not realise their abilities or behaviour has changed. Identity A person's sense of identity - who they think of themselves as - is shaped by many things, including their relationships, roles in the family and community, hobbies and occupation. For example, a person may identify themselves as a keen gardener. Changes in people's abilities caused by dementia, however, may lead to changes in their sense of identity. It is important that the people around the person with dementia are aware of this as they are able to influence how the person sees themselves. They should try to treat the person with dementia as an individual, and value them as such, rather than defining them by the condition or focusing on negative aspects such as lost abilities. Changes in behaviour People with dementia often behave differently as their condition progresses. They may start to behave in ways that are challenging and distressing, both for themselves and those around them. For example, a person with dementia may: become restless or agitated shout out or scream become suspicious of others follow someone around ask the same question repeatedly. Rather than just being a symptom of the dementia, these out-of-character behaviours can occur because the person has a need that isn't being met or they can't communicate. The behaviour will have meaning to the person. They might be in pain, be thirsty or hungry; maybe they misunderstood something or someone and feel threatened; or perhaps they are frustrated or under-stimulated. It is important to look at why the person is behaving this way and try to identify which needs are not being met. This will mean trying to see things from their perspective as much as possible. Meeting a person's needs appropriately can make these behaviours easier to cope with, or prevent them from happening in the first place. Changes in behaviour Read more about the changes in behaviour a person with dementia may experience, including the possible causes and how best to help the person through it. Relationships, roles and responsibilities Our relationships with the people around us form a central part of our identity. Relationships often change when someone has dementia. People with dementia can easily become isolated or avoided by those around them. They may lose contact with friends and family, who may fear not knowing how to react to them. Carers can help by supporting existing relationships and encouraging continued participation in social groups, community activities, religious activities and hobbies. Dementia cafés provide an opportunity to meet other people, talk about living with dementia and participate in group activities in an informal social environment. The GP surgery, local library or council office will also have information about other social groups. Search your local services Find services and support in your area with the service search finder. Search now Carers and others can also help in creating a dementia-friendly community. This is a community in which local people have an understanding of dementia. It is geared towards empowering people with dementia to feel confident, knowing that they can contribute to their community and participate in activities that are meaningful to them. Carers can do this by involving people with dementia in their own social groups, informing others (e.g. shopkeepers, local business and neighbours) about the nature of dementia, and challenging mistaken ideas or fear of dementia if, or when, it occurs. Dementia may also change the relationships between the person and those closest to them, who may find they have taken on the identity of a 'carer'. A carer may find they have an increasing number of roles in the relationship. While taking on more responsibility may be necessary, it is important that the person with dementia continues to feel involved with, and able to contribute to, the relationship. As the dementia progresses, some aspects of the relationship may become harder, such as the ability of a person with dementia to support those around them. However, many positive elements from the relationship (e.g. mutual affection) will remain. Carers and those around the person with dementia may find it helpful to focus on these positive aspects. A healthy relationship between the person with dementia and the carer can be an important factor in making sure the person has a good quality of life. Finding ways to maintain the relationship - for example, things such as accessing replacement/respite care that reduce the stress that carers experience - may help. It is important for a carer to balance their own well-being with that of the person with dementia. A person with dementia may feel confused, anxious or isolated if their usual carer is temporarily replaced by respite care, but it is equally important for carers to have time to rest and recuperate. Maintaining a positive relationship with the person with dementia: tips for carers Try to focus on the relationship as it is now rather than thinking of how it used to be. Consider ways to support the relationship, such as life story work, reminiscence, creative activities (including art and music) and shared hobbies. If there are long-standing difficulties in the relationship, try to find opportunities to spend time apart, or consider other social support (e.g. a carers' support group or online forum). You could also consider counselling and relationship support. Don't be afraid to talk to people about the changes in the relationship - this could be a friend, family member or professional (e.g. counsellor).
Retaining independence as we age has been linked to both positive mental health and higher confidence levels. But providing the right environment can sometimes feel like an insurmountable challenge. Especially with potential health complications such as dementia. The good news is that there are a number of ways to help our family members remain in their homes, leading a more independent life for longer. It’s about recognising the health benefits for doing just that. And also finding out the ways it can be achieved in order to create a happy, secure home environment and peace of mind for you. How does independence affect your health? Often, we worry about the health implications of ageing relatives staying in their homes. Concerns over accidents, trips, and falls, or failing mental health can lead us to believe that a move to a care home is the best answer. But there are health benefits to staying in our homes as we age. In actual fact, removing an elderly person from their home can be more detrimental to their overall health. Here are just a few reasons to consider keeping your relative in their familiar, home environment: It helps retain individuality: allowing people to make their own choices day-to-day, from meals to clothing, establish a good sense of self. A loss of independence can trigger a number of emotions like anger, fear, guilt, and depression. Being able to stay in your own home helps fight against depression and isolation as living your life your way gives you a sense of purpose which can be a powerful way to beat depression. Health and mortality rates improve among those who stay at home: some studies also show that people stay healthier for longer in a familiar, comforting home environment. Restores dignity: staying in our homes empowers people to prize their freedom and keep a healthy level of self-respect. Ultimately, putting a focus on mental and physical health can have a big effect on how your loved one feels, and approaches each day. Checking out hints and tips for overall well-being such as meditation, suitable diet options and regular exercise can all make a difference and encourage independence. Loss of independence and how you can help In some cases, illness or mobility issues are the root cause of a loss of independence as we age. These are exactly the types of problems that many relatives face when deciding whether to move a parent or a relative from their home or not. Some of the illnesses that can result in a loss of independence include dementia, sight or hearing loss, bad falls, or chronic pain. It may just be as simple as being down to nervousness from relatives. A fear of something bad happening if they live alone. That is why it’s important to keep an open dialogue as much as possible. This can be more difficult in some situations, but it’s a good way of building trust. Encouraging independence through activities, social clubs and even travelling to retirement destinations can all help to boost mental health and self-esteem. Practical tips for creating a comfortable and safe home environment Rest assured, many conditions and illnesses can be managed whilst staying at home. It is important to try and get a good understanding of your loved one’s wishes, in order to build mutual trust and respect. Resources such as wrap around care and mobility aid equipment can help to provide a safe, comfortable and preferable option. One of the great things about this modern age is that there are plenty of tools available when it comes to adapting our home environments. These can be things like chair lifts, walk-in baths and showers & wet rooms, home safety alarms and even voice-controlled technology can all help to create a safer home. By looking into options like these, you can help to devise a practical solution that brings happiness and peace of mind to everyone.
For England and Wales, from 1 April 2010, revisions to Part G of the Building Regulations (Hot water supply and systems) include the requirement that baths, subject to building regulations, are fitted with a protective device (i.e. a thermostatic mixing valve) to limit the temperature of hot water. Similar regulations have been in force in Scotland since 2006. As of 1st May 2006, a new Scottish Building Regulation will require that all bath water in a domestic property must be controlled to a maximum of 48°C. Hot Water Temperature from Sanitary Fittings Where hot water is provided from storage, building regulations require a storage temperature of 60°C and a circulating temperature of no less than 55°C to prevent the development of Legionella or similar pathogens. Where water is supplied at high temperature from any source, there is a danger of scalding to building users. Risk of severe injury increases proportionally with the increase in temperature and with the extent of contact. Fittings Used for Personal Hygiene To prevent scalding, the temperature of hot water discharged from, or to, any bath or bidet should not exceed 48°C. Where hot and cold water are supplied to a fitting, this may be achieved by use of a thermostatic mixing valve (TMV) or fitting. Such valves or fittings should comply with BS EN 1111 or BS EN 1287. Guidance on the installation, use and maintenance of thermostatic mixing valves and fittings can be found in BRE information Paper IP 14/03 or from the Thermostatic Mixing Valve Association (TMVA) - www.tmva.org.uk The TMV Scheme The Scheme identifies the operational properties of thermostatic valves or fittings and awards them a classification - Type 1 - mechanical mixing valves with maximum temperature stop (including single lever taps). Type 2 - a thermostatic mixing valve of lesser performance to D 08 which conform to EN 1111’s and 1287 (originally BS 1415 Part 2). These can have a maximum temperature stop which is excluded by the requirements of D 08. Type 3 - a thermostatic mixing valve with enhanced thermal performance complying with NHS Estates requirements. TMV 2 These are certified Type 2 thermostatic mixing valves for the domestic market that meet the requirements of BS EN 1111 and/or BS EN 1287 as well as additional requirements of the BuildCert TMV2 Scheme. TMV2 Scheme is working with the Child Accident Prevention Trust to promote the safe use of hot water in domestic premises.
How to get VAT relief if you’re buying goods because of your disability. If you’re disabled you’ll generally have to pay VAT on the things you buy, but VAT relief is available on a limited range of goods and services for disabled people. VAT relief that may be available if you’re buying goods because of your disability, this guidance explains: how VAT relief works which goods can be bought VAT-free what HMRC means by ‘disabled’ and who qualifies for VAT-free goods how to prove that you qualify for VAT-free goods what to do if you think you’ve paid too much VAT how to contact HMRC for more information How VAT relief works This is not a VAT refund system and there’s no facility for HMRC to refund VAT to you if you’re entitled to buy VAT-free goods. If you’re entitled to buy VAT-free goods, your supplier will not charge you VAT. Goods you can buy VAT-free This section has information on the goods you can buy VAT-free because of your disability including: medical and surgical appliances invalid wheelchairs and mobility scooters equipment to aid the hard of hearing, and low vision aids specialist beds, chair and stair lifts, rise and recline chairs and other lifting equipment and sanitary devices goods that have been designed solely for disabled people computer equipment emergency alarm call systems boats parts and accessories You can hire or lease eligible goods VAT-free if you’re disabled. Your retailer or other supplier is responsible for checking if the goods are eligible to sell VAT-free. Medical and surgical appliances You’ll not have to pay VAT when you buy medical or surgical appliances that are designed solely for the relief of a severe abnormality or severe injury such as amputation, rheumatoid arthritis, learning difficulties or blindness. Appliances that can be bought VAT-free include: invalid wheelchairs certain types of mobility scooters leg braces neck collars oxygen concentrators specialist clothing specialist footwear wigs Items that you cannot buy VAT-free include bandages, plasters or other wound dressings and dentures (unless you buy them from a dentist or other dental care professional). Mobility scooters You’ll not have to pay VAT if you’re buying a mobility scooter that’s designed not to exceed 4 miles per hour and is intended for use on the pavement and not on the road. This category of scooter is known as ‘class 2’. ‘Class 3’ carriages: are designed to exceed 4 miles per hour and are intended for use on the road cannot be bought VAT-free unless they’ve been designed solely for disabled people Golf buggies are not eligible for VAT relief. Equipment to aid the hard of hearing and low vision aids You’ll not have to pay VAT if you’re buying certain specialist equipment designed for deaf or severely hard of hearing people such as tinnitus maskers, induction loops or TV hearing devices. You can buy certain low vision aids VAT-free such as: technical aids designed exclusively for visually impaired people to help with reading and writing specially designed equipment for magnifying text and images Standard hearing aids, corrective spectacles or contact lenses are not VAT-free. Specialist adjustable beds, chair and stair lifts, rise and recline chairs and other lifting equipment and sanitary devices You’ll not have to pay VAT if you’re buying: an electrically or mechanically adjustable bed - an adjustable bed will be eligible for relief only if it clearly stands out as being specialised for the use of invalids, as well as being adjustable, a qualifying bed will have other specific design features that distinguish it from an ordinary bed a stair lift or chair lift designed for use in connection with a wheelchair (the lift does not have to carry you while you’re in the wheelchair) a riser-recliner chair designed to help you move from a seated position to a standing position and the other way around, recliner chairs which do not have the lifting facility cannot be bought VAT-free a hoist a sanitary device such as a commode chair or stool, a sanitary appliance which has a bidet jet and warm air drier or a frame to help you lower or rise from the toilet Goods that have been designed solely for disabled people You’ll not have to pay VAT on any goods that have been designed by the manufacturer solely for use by disabled people. Eligible goods include: white canes or whistling cups for blind people vibrating pillows for deaf or hard of hearing people invalid wheelchairs transcutaneous electrical nerve stimulation (TENS) machines braille embossers incontinence products What HMRC means by ‘designed solely for disabled people’ This means that the original intention of the product’s designer was to produce an appliance or equipment solely to meet the needs of people with one or more disability. You cannot buy goods that are designed for use by disabled and non-disabled people alike VAT-free. Goods that are bought to be used by or that are mainly bought by disabled people cannot be bought without VAT unless they’re designed solely for use by disabled people. For example, general purpose equipment such as an air conditioning device, a reclining chair or an orthopaedic bed might benefit a disabled person but cannot be bought VAT-free because they’re not designed solely for use by a disabled person. Who decides if something is ‘designed solely for disabled people’ Your retailer or other supplier is responsible for charging the correct amount of VAT on anything they sell. They should check with the manufacturer that the goods have been designed solely for use by disabled people before agreeing to sell any goods VAT-free. Computer equipment Computer equipment that’s been designed solely for use by disabled people can be bought without VAT. General use computer equipment including laptops, tablets and e-Readers can only be bought VAT-free if they’re sold as part of an assistive technology package, with certain applications that may assist disabled people such as voice recognition. Emergency alarm call systems You’ll not have to pay VAT if you buy an emergency alarm call system that’s designed to be operated by a disabled person and enables you to call for help to a specified person or call centre in case of illness or injury. Telephones, intruder alarms or CCTV systems are not VAT-free. Boats You’ll not have to pay VAT if you buy a boat which is designed or, before it’s sold to you or imported, has been substantially and permanently adapted for use by a disabled person. An eligible boat will include many features specifically for disabled people such as specialised washing and lavatory facilities, wheelchair clamps and specialist steering facilities. Your supplier is responsible for determining if an eligible boat is being supplied. Parts and accessories You’ll not have to pay VAT on parts or accessories that are designed solely for use in or with eligible goods (except boats). VAT relief does not apply to general use items such as batteries even if they’re being bought for use in equipment that was bought VAT-free. For example, you cannot buy a standard battery VAT-free for use in your mobility scooter but you can buy a VAT-free battery that was designed only to be used in mobility scooters. Building materials You’ll not have to pay VAT on building materials you buy which relate to certain building work that’s eligible for relief. For more information see VAT relief on building work if you have a disability. Repairs, maintenance and adapting goods You’ll not have to pay VAT on repairs or maintenance of eligible goods that were zero-rated when you bought them. Also, you’ll not have to pay VAT on the cost of having goods adapted to suit your disability (the cost of buying any goods that are to be adapted will be subject to VAT as normal). Do you qualify for VAT-free goods You’ll only be able to have eligible goods VAT-free if you’re chronically sick or disabled and the goods are for your personal or domestic use. You do not need to be registered disabled or eligible for any other benefit to qualify for VAT-free goods. What HMRC means by ‘chronically sick or disabled’ For VAT purposes, you’re chronically sick or disabled if you have a: physical or mental impairment which has a long term and substantial adverse effect on your ability to carry out everyday activities condition that the medical profession treats as a chronic sickness (that’s a long term health condition) For VAT purposes, the term ‘chronically sick or disabled’ does not include a person who’s only temporarily disabled or incapacitated, for example with a broken limb or someone who’s elderly but is not chronically sick or disabled. You do not need HMRC’s permission to declare that you’re disabled or chronically sick and our advisers cannot tell you if you’re disabled or chronically sick. If you’re not sure if your condition means you’re chronically sick or disabled you may wish to consult your doctor or other medical adviser. What HMRC mean by ‘personal or domestic use’ This means that the goods are made available specifically for the use of an individual disabled person. The following are not ‘personal’ or ‘domestic’ uses and are not VAT-free: goods used for business purposes goods supplied to or for an in-patient or out-patient of a hospital or to or for a resident of a nursing or care home where the goods are for use in the care or treatment provided in the hospital or nursing or care home How to prove that you qualify for VAT-free goods Eligibility declarations To show that you’re entitled to buy the goods VAT-free, your supplier will probably ask you for a simple written declaration stating your eligibility. If the supplier does not give you a form to fill in you can use our suggested version. You’ll need to do a separate declaration for each supplier for them to keep with their VAT records. Do not send completed declarations to HMRC. What to do if you think you’ve paid too much VAT If you think that you meet all the conditions for VAT-free goods but have been incorrectly charged VAT you should ask your supplier for a refund. There’s no facility for HMRC to refund VAT to you. If your supplier is not sure how to do this they can contact HMRC for advice. HMRC cannot intervene in disputes between customers and suppliers. Get help and more information Find out more about the VAT reliefs available to disabled people or contact HMRC.
A message to our customers: We would like to take a moment to say a huge thank you for your continued patience during this very challenging situation that we’re all experiencing and to also provide you with an update on our response to the COVID-19 pandemic. The health & safety of both our employees and our valued customers, as always, remains a top priority for ourselves. We are committed to complying with all local and government requirements with regards to social distancing and taking appropriate measures where necessary. With this in mind, I hope that you will therefore understand that during this difficult time, we are not currently entering our customer’s properties. We are closely monitoring the status of this situation and its adverse impact on our ability to provide our customers with the care and attention that they deserve. I would like to thank you again for choosing Accessibility Bathrooms and we look forward to a continued relationship with you. We will endeavour to keep you updated as much as we possibly can during this very difficult time. We will get through this together, so take care and be safe.
There are many reasons why people prefer showering over bathing. A shower takes up very little time, and can leave you feeling much more refreshed and rejuvenated than bathing can. Showers are also the only options for many elderly or disabled people who can no longer get in and out of the bath. Walk in showers offer all the benefits of showering presented in a sleek, modern and accessible way. Stepping over the side of a bathtub or shower cubical can be difficult and dangerous for elderly and disabled people. With a walk-in shower, there is nothing to step over and they are equipped with slip resistant floors, making getting in and out of them simple and making your bathroom a much safer place. They can even accommodate wheelchairs. If anyone in the family struggles standing for long periods, a fold down shower seat can be installed to accommodate them. Walk-in showers also have the option of half height doors to allow a carer or helper to assist whilst bathing. Walk in showers can be installed even in the smallest of bathrooms, and are a great option for rooms that aren’t large enough to accommodate a full sized bathtub. They can also be fitted into the same space where your old bathtub was, should you choose to replace it. Walk-in shower enclosures are usually made of glass, giving the illusion of space in bathrooms. They also make a bathroom look much cleaner and more modern. For more information on the benefits of a walk-in shower please contact Accessibility Bathrooms on 0800 024 8522 or fill in our contact form for a FREE brochure
Older adults should try to do some type of physical activity every day if possible. Any type of activity is good for you and the more you can do, the better. Adults aged 65 and over should: aim to be physically active every day. Any activity is better than none. The more you do the better, even if it's just light activity do activities that improve strength, balance and flexibility on at least 2 days a week do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both reduce time spent sitting or lying down and break up long periods of not moving with some activity If you have fallen or are worried about falling, then doing exercises to improve your strength, balance and flexibility will help to make you stronger and feel more confident on your feet. You should always speak to your GP if you have any concerns about exercising. What counts as light activity? Light activity is moving rather than sitting or lying down. Examples of light activity include: getting up to make a cup of tea moving around your home walking at a slow pace cleaning and dusting vacuuming making the bed standing up What counts as moderate aerobic activity? Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing. Examples of moderate intensity activities: brisk walking water aerobics riding a bike dancing doubles tennis pushing a lawn mower hiking What counts as vigorous intensity activity? Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath. In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity. Most moderate intensity activities can become vigorous if you increase your effort. Examples of vigorous activities: jogging or running aerobics swimming fast riding a bike fast or on hills singles tennis football hiking uphill energetic dancing martial arts What activities strengthen muscles? To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity. There are many ways you can strengthen your muscles, whether you're at home or in a gym. Examples of muscle-strengthening activities: carrying heavy shopping bags yoga pilates tai chi lifting weights working with resistance bands doing exercises that use your own body weight, such as push-ups and sit-ups heavy gardening, such as digging and shovelling You can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever's best for you. Muscle-strengthening exercises are not always an aerobic activity, so you'll need to do them in addition to your 150 minutes of aerobic activity.
I hope thistle cheer you up! Gardening is not only great for passing the time, but also great for your body and mind. It is a low-impact physical activity, helping you to exercise whilst also lowering anxiety and depression. Doing a spot of gardening can promote feelings of well-being and satisfaction. Absolutely radishing! But the benefits don’t stop there. Beautifying your own property not only pleases the eyes but also may help to add to your property’s value. It also will create you an opportunity to grow your own fresh fruit and vegetables. Enabling you to save money and encourage healthier eating. It’s time to celery-brate! Because if that’s not enough then you can also feel great about helping the environment. Growing your own food means you are helping to reduce the carbon footprint in your area. By home growing food, it means there are fewer miles that food needs to travel to you. Wish I could turn back thyme! Don’t worry if you’re not as green fingered as you’d like to be, there are plenty of expert advice and helpful guides available at your fingertips.