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A Healthy Later Life

Steps you can take to help you age healthily

Small Changes, Big Difference

By making a few small changes to your lifestyle you can make some big changes to your physical and mental health, and the great thing is that it's never too late to start!

Thinking about what we eat

Making a few small changes to our diet can make a big difference to both our physical and mental health. Eating well doesn't mean you have to diet or cut out everything you enjoy, but just being aware of what is good for you and keeping everything in moderation can help to keep you healthy in later life. 


Useful links 


British Nutrition Foundation - Top tips for healthy ageing

Diabetes - Know your risk

NHS - BMI Calculator

NHS - Weight Loss Plan

NHS - 8 tips for healthy eating


Giving up the habit

Smoking is bad for your health and you are at risk from many smoking-related diseases, including heart disease, lung cancer and chronic bronchitis. But it's never too late to quit.  People who kick the habit at 60 can add years to their life and can benefit from living disease-free, mobile, happier old age.


Useful links


NHS - 10 self-help tips to stop smoking

NHS - Quit Smoking

British Lung Foundation - How to quit smoking

Thinking about our drinking

Drinking too much alcohol and can have an impact on your health in later life, and by staying within the low risk drinking guidelines will help you to have healthy overall lifestyle.


Useful links


Drinkaware - Alcohol Unit Calculator

Drinkaware - Advice and Support

NHS - Risks of drinking too much


Having a natter

Connecting with other people can have a great impact on both your mental and physical health. Research has linked social isolation and loneliness to higher risks of high blood pressure, heart disease, obesity, depression, cognitive decline, Alzheimer’s disease, and more. Talking, sharing and being socially connected can help us to lead an active and healthy lifestyle, and reduce the risk of depression and loneliness in later life. 


Useful links


NHS - Loneliness in older people

Lumi - Groups and activites in Norwich

Norfolk Engage - Groups and activities in Norfolk

Age UK - Combating elderly loneliness

Age UK Norwich - Befriending Service


 

Are you getting enough or too much?

Sleep is really important to help our body recharge and wind-down. But how much sleep we need changes as we age, and certain life changes can have a bit impact on our stress and anxiety levels. 


Useful links


The Sleep Charity

NHS - How to get the right amount of sleep

NHS - 10 tips to beat insomnia

Mental Health Foundation - How to sleep better


Getting yourself moving

The more active you are the greater the health benefits, and it's never too late to start. The key is to start small and find the right thing that works for you. This could be going for a short walk at lunchtime, doing a couple of lengths at your local swimming pool, or joining a club, group or class. 


Useful links


Norfolk Engage - Activities in Norfolk

Lumi - Activities in Norwich 

NHS - Exercise as you get older

Active Norfolk - Getting active

Age UK Norwich - Groups and Activities



Exercise for Health Conditions

Benefits of Exercise

Regular exercise plays a vital role in the recovery and rehabilitation process for individuals who have suffered from a stroke. It offers numerous physical, cognitive, and emotional benefits that contribute to improved overall well-being.


Physical Benefits:

Regaining mobility: Exercise helps restore and improve muscle strength, flexibility, and range of motion, aiding in regaining functional abilities. 


Cognitive Benefits:

Mental stimulation: Physical activity stimulates the brain, promoting neuroplasticity and aiding in the rewiring of neural pathways affected by the stroke.


Emotional Benefits:

Mood enhancement: Physical activity triggers the release of endorphins, also known as "feel-good" hormones, which can alleviate symptoms of depression, anxiety, and stress commonly experienced after a stroke. 


Social Interaction:

Participating in group exercise or rehabilitation programs provides an opportunity for social interaction and support from peers, fostering a sense of belonging and motivation.



Relevant Links:

Stroke Association UK: https://www.stroke.org.uk/finding-support/exercise-after-stroke


NHS Choices: https://www.nhs.uk/conditions/stroke/recovery/


The Chartered Society of Physiotherapy: https://www.csp.org.uk/publications/everyday-exercises-after-stroke


UK Stroke Forum: https://www.ukstrokeforum.org/information/exercise-after-stroke/

Benefits of Exercise

Exercise plays a crucial role in the management and improvement of heart failure. While it may seem counterintuitive to engage in physical activity when living with a heart condition, regular exercise, when done under medical supervision, can offer significant benefits for individuals with heart failure.


Cardiovascular Benefits:

Improved heart function: Exercise strengthens the heart muscle, enabling it to pump blood more efficiently, thereby improving overall cardiovascular function. 


Physical Benefits:

Weight management: Exercise, combined with a healthy diet, can help manage weight, reducing the strain on the heart and improving overall heart health. 


Psychological Benefits:

Reduced stress and anxiety: Physical activity releases endorphins, promoting feelings of relaxation and reducing stress and anxiety levels. 


Lifestyle Benefits:

Increased independence: By engaging in regular exercise, individuals with heart failure can regain or maintain their independence, performing daily activities without excessive fatigue or reliance on others. 



Relevant Links:

British Heart Foundation: https://www.bhf.org.uk/heart-health/preventing-heart-disease/staying-active


NHS Choices: https://www.nhs.uk/conditions/heart-failure/recovery/


British Association for Cardiovascular Prevention and Rehabilitation (BACPR):  https://www.bacpr.com/


Heart Failure Hub:  https://www.heartfailurehub.org/


Cardiac Rehabilitation: 

https://www.cardiac-rehabilitation.net/

What is Parkinson's

Parkinson's is a neurological issue that progresses over time and can have a large impact on quality of life.


There are not any drugs yet that can cure this disease, but lifestyle does play a positive role in slowing down the disease.


It is recommended to:

Do some cardiovascular exercise 3 days per week for at least 30 minutes.

2-3 non-consecutive days of resistance training, for 10-15 repetitions for all major muscle groups.

2-3 days per week of balance and co-ordination work

What is diabetes?

There are generally two main types of diabetes, but others do exist. The most common ones you may have heard of are type 1 and type 2. Type 1 generally is considered something that occurs in childhood and the body stops producing insulin, leading to a need for insulin injections throughout life. Type 2 is generally considered a lifestyle based disease, where your body does not accept the insulin as readily, but is now considered a reverisble disease.


Having a good diet, that is limited in refined sugars (such as those from cakes, sweets and other processed foods), and good sources of proteins and healthy fats, alongside exercising regular and maintaining a healthy weight, is key to regulating this disease.

Benefits of Exercise

Falls can be a life changing event and increase the risk of broken bones and hospitalisation. It is very prevalent in later life, but can be prevented or better managed.

Exercise is a key in this, and doing a series of strength and balance exercises can really help with this.

Completing 2-3 sessions a week of these sorts of exercises can really support and reduce the risk of falls.

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