News, views & thoughts...

Starting an exercise programme

Safety first

February 20, 2021
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You may be exercising regularly and reaping the benefits, but it’s still important to keep safety in mind – and this is even more important if you haven’t been exercising in a while. Here are a few safety tips, both for yourself, and to pass on to others who may be starting an exercise programme:…

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Citizens Online

Digital support

February 10, 2021

Citizens Online is helping digitally-excluded people access the internet through one to one support with trusted digital champions. At the moment, because of Covid-19 restrictions, they are supporting digitally excluded people remotely over the phone. The organisation promotes digital inclusion: ensuring the benefits of the internet and digital technologies are available to everyone. This includes…

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Exercises for older adults

What you need to know about balance

February 1, 2021
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Many Fit For Good exercises are aimed at building strength and general fitness, but the most important exercises for older adults are those which improve balance. Falls and fractures are one of the most common and serious health issues for people over 65, as this age group has the highest risk of falling. Around half…

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Standing hip extension

June 13, 2020

Standing Hip Extension, to strengthen your gluteal muscles (the three muscles which make up the buttocks) Prolonged sitting tightens the hip flexor muscles and weakens the hamstrings. To counteract this, you need to open the hips with hip extension moves. Hip extension involves some of our strongest muscles – the gluteal muscles and hamstrings. These…

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exercise helps balance

Balance improver

March 14, 2020
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A chair or countertop is needed for this balance improver: Stand up straight, pulling in your abdominal muscles.  Slowly lift one leg out in front of you Then move the leg out to the side And then slowly out behind you, without leaning forward Repeat five times, then try the same thing on the other…

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Falling

Facts about falling

March 14, 2020

The facts are that people aged 65 and older have the highest risk of falling, with 30% of people older than 65 and 50% of people older than 80 falling at least once a year. Falling has a high human cost – distress, pain, injury, loss of confidence, loss of independence and even mortality. According…

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Back pain basics

February 6, 2020

Back pain is a common problem, usually caused by a simple muscular strain, which affects four out of five of us at some point. It’s often caused by a simple muscle, tendon or ligament strain and not usually by a serious problem. WHAT CAN I DO TO HELP MYSELF? There are several ways you can help…

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muscle strength

Strengthen muscles

February 6, 2020
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This is an excellent exercise to strengthen muscles which help you stay upright – and it can be done almost anywhere. Stand holding the back of a chair, a sofa or a countertop Lift up onto your tip toes, hold for a few seconds then go back done again Repeat ten times once or twice…

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scales

Weight gain

February 6, 2020

Why is it so much harder to stay slim as we age? New research from Sweden published in Nature magazine, has shown that lipid turnover in the fat tissue decreases during ageing and makes it easier to gain weight.  In the study, scientists studying the fat cells in 54 men and women over an average period of…

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Rock the boat

January 16, 2020
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‘Rock the Boat’ is a simple exercise that requires no equipment, although you can use a balance for support. Begin by standing with your feet shoulder-width apart, with even weight on each side, then raise your arms out to the side for balance. Stand up straight, shoulders back, head looking forward. Raise one foot off the ground,…

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