Older people across Donegal are set to receive exercise guides in the post soon to help them stay active while cocooning.
The cocooning period has made being active more challenging for older citizens as they stay indoors. It is hoped that the new guide will motivate people to keep moving and follow the daily routine in the safety of their home.
The HSE leaflet will be delivered to older people’s homes, through the Donegal Age Friendly Programme supported by Local Link, and will show a series of eight simple exercises to be completed twice daily.
The leaflet will include an image of each exercise, as well as an explanation of the movement involved. To encourage daily use, a four week checklist is also included, to be ticked off as each set of exercises are completed. It is hoped that these daily activities will continue after the four weeks. If a leaflet doesn’t arrive to an older person’s home, a copy can be requested through the Community Call Helpline 1800 928 982.
The new physical activity initiative, primarily aimed at older adults who are cocooning, is being launched by HSE Community Physiotherapy, in partnership with the Age Friendly Alliance, Sports Partnerships and Public Participation Networks across Donegal, Sligo, Leitrim, Cavan and Monaghan.
In addition to the leaflet, Highland Radio’s John Breslin Show will support this initiative by having a daily slot over two weeks beginning Monday 4th May, led by HSE Senior Community Physiotherapist – Edel Brennan, which older adults can tune into, to listen to the exercises being explained and join in if they wish. These exercises of course are not just for the older adult. Other people with limited mobility may find them useful also.
While waiting on the leaflet to arrive, here are some useful ‘Top Tips on Movement for Cocooners’ to encourage movement in the home.
· Stay as active as much as possible
· Motion is Lotion! If your joints feel stiff and sore they will benefit from regular gentle movement.
· Sit less, move more – Sitting for long periods is not helpful for our mental or physical health. If you are sitting, try to stand up every hour.
· No matter what your level of ability or your age, movement will benefit you.
· Moving regularly boosts our circulation and stops our bodies from feeling sluggish. Even a light march with our legs and/or a gentle arm swing for a few minutes can be helpful.
· Build strength work into your daily routine. You can do this by lowering yourself into your chair as slowly as you can to build leg strength. Use your legs as much as possible, rather than your hands to get up from a chair. Strong legs make you steadier on your feet, so activities like climbing stairs and getting up from the floor become easier.
· Build balance activities into your daily routine. This can be very beneficial, so you can step easily in different directions and react quickly if you trip.
· Move regularly to stay strong, steady and straight.
· Safety is important, work at your own pace, if something doesn’t feel right – don’t do it.
If you can do these exercises 2-3 times per day, on a daily basis, you will keep yourself healthy and strong, and prevent yourself from becoming de-conditioned. This means that when this period of self-isolation is over, you will be able to get back to your normal activities more quickly.
For more information on Cocooning see https://www2.hse.ie/conditions/coronavirus/cocooning.html