COMMUNITY TIPS
Community Tips - 6 ways to stay Healthy at Home
6 great tips from our Strength & Balance Teacher Stephen.
1. Keep your normal routine – eat your regular meals, drink plenty water, sleeping in your regular rhythm.
2. Stay Active –
Be on your feet, standing and moving is good for our balance. Here are some ideas to get moving…
o Put on some music and dance
o Sit and stand from your chair 5-10 times
o Clean the house,
o do the gardening
o climb the stairs if you have any
o do some spring cleaning and decluttering.
A little often is as good and often better than all in one go.
3. Make your Home Safer – for eg.
o make sure your hallways are free of clutter.
o All your lights work. Your mats don’t slip and are flat.
o Your railings are secure.
o Can you get things mended that are not safe?
4. Manage your Medications – as normal, ensure you have what you need. Phone your health practice if you need support.
5. Stay Connected with family or friends over the phone, email or video calls.
Don’t have anyone you can call?
Red Cross offers a ‘call a day to check you’re ok’ service to check on your wellbeing. Phone 1300 885 698 for details.
6. Getting Fresh Food – did you know some shops have made special arrangements where older adults can shop without big queues. Ring your local store to check.
Or get your family or friends to pick up groceries for you if possible.
Don’t forget that TKC are offering a call service to old members of our community. Just call us on 9922 4428.
Community Tips - how to keep on track while in isolation
Here are a few tips to help keep you on track while you are in isolation or stuck at home. These tips have been provided by Eva M Fera, a Clinical Psychologist who is at our Centre each Thursday (when we are open).
1. Keep to usual routine as much as possible
2. Wind back your expectations from others
3. Give time to others and listen to them
4. Try activities with others in your household that you have not tried before
5. Watch your diet and exercise (we need to eat less as we are moving less)
6. Watch/read comedies instead of heavy dramas
We hope the above helps. We'll be posting tips, videos and much more to help you get through this difficult time. Take care and be safe.
Don’t forget our phone is being manned Monday - Friday 9am - 5pm. please call us if you need to talk or have any questions. Our number is 9922 4428.
Community Tips - How I’m managing to stay sane, by Lisa TKC Counsellor/Programs Manager
Our wonderful TKC Counsellor/Program Manager Lisa, shares her top tips for staying sane well in isolation.
Doing yoga (there are so many great online classes you do do for free)
Practising mindfulness
Play with the her dog (animals are great therapy)
Limit coffee
Keep a healthy food plate - because snacking at home can be very tempting, so it’s always great to have fruit, vegetables, nuts or anything healthy at hand
If the family are driving you a bit nuts, head outside for a walk or some alone time. This can work wonders, not only for your mental health but for your physical well-being too.
If you need to talk, please feel free to call our office on 9922 4428. Our phones are manned Monday - Friday 9am - 5pm. Stay safe and have a lovely day.
Community Tip - Exercise without a gym
Fitness during the lockdown? Exercise without leaving the house. We've got some suggestions for you.
You don't need a gym or any special equipment. There are a lot of strength building activities that you can do at home, just using your own body weight.
Before you start any new exercise program, please consult your medical advisor. Particularly if you have any health conditions or have not exercised for a long time.
1. Wall sits
Engage that core, activate those thighs. Place your back to the wall and slide down until like you are sitting on a chair
. The knees are directly over the ankles and the legs are roughly a hip width a part. The wall supports your whole spine from your lower back to the tops of your shoulders. You should be feeling it in your thighs. Stop immediately if you have any discomfort in your knees or lower back.
Check Youtube if you need video guidance.
Wall sits work your entire lower body and increases muscular endurance. You will be able to
hold a wall sit for longer and longer as you practice. Time yourself and challenge yourself to build up your timing.
2. Wall Push ups
Stand in front of a sturdy wall about 50 cm away to start. Place your hands up against the wall directly in front of your shoulders. Engage the core, tighten up those legs. Then keeping your body straight just bend your elbows into the wall. Stop with your face close to the wall and then straighten your arms to push your body away from the wall. Repeat ten times.
If anything feels uncomfortable or you don’t understand the instructions, check Youtube, there are lots of good examples available.
These push ups work your upper body, especially your arms and chest. Challenge yourself to build up the number of repetitions. As you get stronger you can make it harder by standing further away from the wall.
3. Seated Twist
Sit firmly down on to your chair, keep engaging your core muscles. Plant your feet solidly on the floor. Your knees are stacked directly above your ankles. You are going to take a ball, or anything that you have handy, like a roll of toilet paper and you are going to turn first to one side and then to the other. Turn with your back, don’t move using your head. Just let your head come along for the ride. The turning comes from the waist area of the back.
Do not continue if you feel discomfort in your neck. See Youtube if you need more instructions. Inhale come back to the centre. Exhale turn to the side.