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Resource packCommunity Learning Disability TeamAdvice on how to stay well and social distancing?The government has now advised that you should stay at home and only leave the house to: Go shopping for food and medicine.Exercise once a day (a run, walk, or cycle - alone or with members of your household.)Meet a medical need, or to provide care or to help someone.Travelling to and from work, but only where this cannot be done from home.We know that during this period it’s important that you look after your mental and emotional wellbeing as well as your physical health.Here are some tips:3816352984500Establish a daily routine. This will help provide you with a?structure and purpose5715023749000Balance your weekly routine Try and do work (things you have to do), get rest and take part in activities that you enjoy-444518797000136176217843500Change your regular activities so you can still do them at home??For example, follow YouTube videos instead of going to a class??Set daily goals. Try making a to-do list?Identify anything that makes you feel sad. Think about way to reduce or manage these situations.?Talk with family, friends and neighbours. Talk to people about how you how you feel and how they can help.??Arrange to speak to someone most days on the phone, through social media or over the garden fence. ?14103357429500-660401016000Take care of yourself. Eat healthy foods like fruit and vegetables. Drink lots of water. This will help to protect your immune system and increase energy levels.?553085155575Avoid staying still for too long. Exercise and move as much as you can to maintain fitness and strength.??Here is a seated exercise program from Age UK: a good sleep routine. ?If you are struggling:?try avoiding tea and coffee in the late afternoon and evening?take a bath?Use blackout curtains?listening to gentle music or deep breathing exercises?2362200-123826Leisure: Things you like and enjoy doing.-Arts/Crafts -colouring, drawingpainting-Photography- use disposable camera, camera phone. -Listen, dance, sing to music-Watch a film-Play a game- phone or computer-Puzzles/Quizzes-Word search/cross word/Bingo-Books-Phone, email, Facebook, Skype, WhatsApp people you know-Baking-Exercise-Relaxation -Bird watching00Leisure: Things you like and enjoy doing.-Arts/Crafts -colouring, drawingpainting-Photography- use disposable camera, camera phone. -Listen, dance, sing to music-Watch a film-Play a game- phone or computer-Puzzles/Quizzes-Word search/cross word/Bingo-Books-Phone, email, Facebook, Skype, WhatsApp people you know-Baking-Exercise-Relaxation -Bird watching-771526-114300Self-Care: Things to look after yourself: -Take a bath or shower -Put on clean clothes-Brush your teeth-Shave-Comb your hair-Eat healthy food-Drink plenty of water-Try a new hairstyle-Moisturize your skin-Cut your fingernails-Pamper yourself e.g Paint your nails/use a face mask.00Self-Care: Things to look after yourself: -Take a bath or shower -Put on clean clothes-Brush your teeth-Shave-Comb your hair-Eat healthy food-Drink plenty of water-Try a new hairstyle-Moisturize your skin-Cut your fingernails-Pamper yourself e.g Paint your nails/use a face mask.1803096170764006962775-133350Productivity: Ways to have a positive role and meet responsibilities-Clean your room-Sort out old clothes for charity-Spring clean the house-Hoover/Dust-Do your laundry-Change your bedding-Gardening- plant some bulbs/seeds, weeding-Start a DIY project- restore furniture, paint the fence, -Do the washing up or stack the dish washer00Productivity: Ways to have a positive role and meet responsibilities-Clean your room-Sort out old clothes for charity-Spring clean the house-Hoover/Dust-Do your laundry-Change your bedding-Gardening- plant some bulbs/seeds, weeding-Start a DIY project- restore furniture, paint the fence, -Do the washing up or stack the dish washer-504967-723331Creating a balanced routine: To make a balanced routine try and complete at least one of the Self-care, Leisure and Productivity activities each day: 00Creating a balanced routine: To make a balanced routine try and complete at least one of the Self-care, Leisure and Productivity activities each day: 1502244134289001227897105217001780391335390011992262056700870521512700001139190120650018311192638790085629752423260013182602857500right-1364800In the timetable below try and complete one activity from the Self-care, Leisure and Productivity boxes every day: Take care of your petWash the carGet out in the gardenListen to musicDance/ZumbaSing/KaraokeTidy your room/houseHave a sort outClean the windowsPlay an instrumentCrosswords and wordsearchesBoard gamesExercise indoors(find YouTube videos)Have a movie night with popcornCookingBakingDraw, paint or colour inUpcycle household furniture/make somethingSkype or Face Time friends and familyUndertake an online courseHave a bubble bathManicure/PedicureLearn a new languageDownload and print your photosMake a picture frame for photosRead books/magazinesKeep a journalWrite down 5 things to be grateful for every dayJoin an online support groupShop onlineCrafting (sewing, knitting, making stuff)Make a gift for someoneWrite a storyStart a scrapbookPhotographyMindfulness/Meditation/YogaACTIVITY IDEAS Baking - Microwave Mug Cake 147637520129500Ingredients4 tablespoon self-raising flour4 tablespoon caster sugar2 tablespoon cocoa powder1 medium egg3 tablespoon milk3 tablespoon vegetable oil or sunflower oilAdd self-raising flourcaster sugar and cocoa powder to the largest mug you have and mix.Add the egg and mix in as much as you candon't worry if there's still dry mix left.Add the milkvegetable or sunflower oil.Put the mug in the middle of the microwave cook on High for 1? -2 mins, or until it has stopped rising and is firm to the touch.Be careful as it will be very hot! When cooled a bit, enjoy with a scoop of ice cream or a little cream as a yummy treat Useful websites for Activities at Home for people with learning disabilitiesCraft ideas available at; Games e.g. skittles, target games, table football, board games, bingo. Exercise e.g. yoga, work out, dance, Wii games. Affinity trust has produced an exercise DVD for people with learning disabilities; Skills e.g. Cooking, United response have a selection of easy read recipes at; Books e.g. Reading/ looking at pictures. World e book has free books available at; Gardening e.g. watering, planting. Here are some ideas at; Music e.g. listen or play, sing, Karaoke, discoHistory e.g. there are virtual museum tours online; Keep in touch with people; Telephone, Whats app, facebook, Skype, Face timePainting/ drawing/ Photography/ Pottery with air dry clay ideas at; Use technology e.g. use apps, play games.Writing a blog, diary or letters to friends.Projects e.g. restore furniture.Plan a theme nights e.g. Movie night with film, popcornRelaxation ideas at; , sensory e.g. calm scents (lavender/ camomile), calm music (free on You tube), low lighting. Pampering e.g. nails, facial, massageMake slime , salt dough or play dough. RSPCB Bird Watching Activity: Relaxation Videos:Mindful breathing: mind matters. Play at 0.9 speed. Breathing exercises Daily calmStress and Anxiety: Mark WilliamsHeadspace mini meditationLet go of stress: : your focus: : fit and healthyWalking – probably the easiest way to keep active and burn a few calories.Skipping - An excellent way to keep fit, skipping can be done anywhere at any time.Just a few minutes of skipping brings a range of health benefits, including heart and lung fitness, stronger bones, balance and flexibility. The average person will burn up to 200 calories during 15 minutes of skipping.Skipping is a strenuous exercise, so start slowly at first. Try skipping for 20 to 30 seconds, marching on the spot for 30 seconds, and then repeat. As your fitness improves, you can increase the time you spend skipping.Home Workouts - Burn calories, lose weight and feel great with a selection of equipment-free home workout routines, these exercises can be completed by anyone even though they say older people, see below: 36004558864500Exercises for older people309562520701000Sitting1151890113030Getting startedIf you’ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting.For the exercises that require a chair, chose one that is stable, solid and without wheels. You should be able to sit with feet flat on the floor and knees bent at right angles. Avoid chairs with arms as this will restrict your movement.Wear loose, comfortable clothing and keep some water handy.Try to attempt these exercises at least twice a week, this will help to improve muscle strength, balance and co-ordination.Build up slowly and aim to increase the repetitions of each exercise over time.As your fitness improves, why not look for a group session near you? Age UK have lots of ideas. .uk00Getting startedIf you’ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting.For the exercises that require a chair, chose one that is stable, solid and without wheels. You should be able to sit with feet flat on the floor and knees bent at right angles. Avoid chairs with arms as this will restrict your movement.Wear loose, comfortable clothing and keep some water handy.Try to attempt these exercises at least twice a week, this will help to improve muscle strength, balance and co-ordination.Build up slowly and aim to increase the repetitions of each exercise over time.As your fitness improves, why not look for a group session near you? Age UK have lots of ideas. .ukThere are three other sets of exercises in this series: Flexibility, Strength and Balance.360045495935nhs.uk00nhs.ukGo to nhs.uk/exercises-for-older-people to download.342265493395A00ACHEST STRETCHSitting6611620-80772000360045-1035050019754856350B00BThis stretch is good for posture.Sit upright and away from the back of the chair. Pull your shoulders back and down. Extend arms out to the side.Gently push your chest forwards and up until you feel a stretch across your chest.Hold for five to 10 seconds and repeat five times.36004541529000UPPER BODY TWISTAAThis will develop and maintain flexibility in the upper back.1975485-542290B00BSit upright with feet flat on the floor, cross your arms and reach for your shoulders.Without moving your hips, turn your upper body to the left as far as is comfortable.Hold for five seconds. Repeat going right. Do five of each.36004542227500342265532130A00AHIP MARCHING1975485123190B00BThis will strengthen hips and thighs and improve flexibility.Sit upright and away from the back of the chair. Hold on to the sides of the chair.Lift your left leg, with your knee bent, as far as is comfortable. Place foot down with control.Repeat with the opposite leg. Do five lifts with each leg.ANKLE STRETCHcenter8890000Sitting661162049530000AA BB CCThis will improve ankle flexibility and reduce blood clot risk.Sit upright, hold on to the side of the chair and straighten your left leg with your foot off the floor.With leg straight and raised, point your toes away from you.Point toes back towards you.Try two sets of five stretches with each foot.36004540767000ARM RAISES342265146050A00A1977390146050B00B3612515146050C00CThis builds shoulder strength.Sit upright, arms by your sides.With palms forwards, raise both arms out and to the side and up as far as is comfortable. Then return.Keep your shoulders down and arms straight throughout.Breathe out as you raise your arms and breathe in as you lower them. Repeat five times.36004538354000NECK ROTATION342265146685A00A1977390146685B00B3612515146685C00CThis stretch is good for improving neck mobility and flexibility.Sit upright with shoulders down. Look straight ahead.Slowly turn your head towards your left shoulder as far as is comfortable. Hold for five seconds and return to starting position.Repeat going right.Do three rotations on each side.Sitting66116204953000035941040894000NECK STRETCH-38100307340001619250508000This stretch is good for loosening tight neck muscles.Sitting upright, look straight ahead and hold your left shoulder down with your right hand.Slowly tilt your head to the right while holding your shoulder down. Repeat on the opposite side.Hold each stretch for five seconds and repeat three times on each side.36004558864500Exercises for older people309562520701000Flexibility1152525142875Getting startedIf you’ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting.For the exercises that require a chair, chose one that is stable, solid and without wheels. You should be able to sit with feet flat on the floor and knees bent at right angles. Avoid chairs with arms as this will restrict your movement.Wear loose, comfortable clothing and keep some water handy.Try to attempt these exercises at least twice a week, this will help to improve muscle strength, balance and co-ordination.Build up slowly and aim to increase the repetitions of each exercise over time.As your fitness improves, why not look for a group session near you? Age UK have lots of ideas. .uk00Getting startedIf you’ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting.For the exercises that require a chair, chose one that is stable, solid and without wheels. You should be able to sit with feet flat on the floor and knees bent at right angles. Avoid chairs with arms as this will restrict your movement.Wear loose, comfortable clothing and keep some water handy.Try to attempt these exercises at least twice a week, this will help to improve muscle strength, balance and co-ordination.Build up slowly and aim to increase the repetitions of each exercise over time.As your fitness improves, why not look for a group session near you? Age UK have lots of ideas. .ukThere are three other sets of exercises in this series: Sitting, Strength and Balance.360045495935nhs.uk00nhs.ukGo to nhs.uk/exercises-for-older-people to download.36004538354000Neck RotationFlexibilityAA BB CCThis stretch is good for improving neck mobility and flexibility.Sit upright with shoulders down. Look straight ahead.Slowly turn your head towards your left shoulder as far as is comfortable. Hold for five seconds and return to starting position.Repeat going right.Do three rotations on each side.66116204953000035941040894000342265518795A00ANeck stretch1974850109855B00BThis stretch is good for loosening tight neck muscles.Sitting upright, look straight ahead and hold your left shoulder down with your right hand.Slowly tilt your head to the right while holding your shoulder down. Repeat on the opposite side.Hold each stretch for five seconds and repeat three times on each side.36004538354000Sideways bendAA BB CCStand upright with your feet hip-width apart and arms by your sides.Slide your left arm down your side as far as is comfortable.As you lower your arm, you should feel a stretch on the opposite hip. Repeat with your right arm down your right side.Hold each stretch for two seconds and perform three on each side.Flexibility66116204953000035941041465500342265524510A00ACalf stretch1974850144780B00BPlace your hands against a wall for stability. Bend the right leg and step the left leg back at least a foot’s distance, keeping it straight. Both feet should be flat on the floor.The left calf muscle is stretched by keeping the left leg as straight as possible and the left heel on the floor.Repeat with the opposite leg and perform three on each side. ................
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