Active - Torbay
AnybodyActiveAnytimeA guide to stayingactive at homeduring the COVID-19outbreak
This booklet has been designed to help people in our Torbaycommunity who are shielding or self-isolating to support themto either start their ‘active anytime’ journey or progress theamount of activity they are doing.Why is it important to be active?Most of us are spending a lot more time than usual at home. Itis important that we keep moving and stay active, for both ourphysical health and mental wellbeing. This can be a stressful time,so why not let go of some of that stress by connecting with andmoving your body. Even if you are in your home a lot of the time,there are plenty of ways you can remain active.Whether you only have space to exercise in your living room,bedroom or garden, we’ve put together some of the most handyexercise ideas for keeping active and support you to build activityinto your day.For good physical and mental health, adults should aim to bephysically active every day.Being active can help improve:musclestrengthmood,stress andanxietybalancehearthealthfitness tocarry outevery dayactivities2sleepfatigue
Some is good, more is betterTry to break up time spent sitting or lying down, don’t be still fortoo long. Over time try to aim for 20 to 30 minutes per day if youcan. Remember - any activity is better than none, and more isbetter still.There are two activity types that will support you in getting activeanytime:Strength and balance exercises – these will help you to staystrong and steadyAerobic exercises – any sort of activity that gets you up and getsyou breathing slightly harder will help you to stay fit and well1. Start slowly when beginning exerciseWhen you begin a physical activity routine you should build slowlyfrom your current fitness level. This will be key to your success andkeep you safe while exercising.3
2. Set fitness goalsStart with some short term goals. These will help you to makephysical activity a regular part of your day. Think about the thingsyou need to do in order to be more physically activity and ensurethat you can add some sort of physical activity into your dailyroutine. The key here is to make sure that your short term goals willreally help you to be active. For example;Today I will decide which level I am going to begin atand I will choose the exercises I want to doNext, start to look at your long term goals. Your long term goalsshould focus on where you want to see yourself in six months’time, a year from now or even two years from now. Your long termgoals also need to be realistic, personal to you and most of all,important to you. The key here is to make sure your long termgoals really help you to stay active once you have started. Forexample:Next summer, I will be able to play chase with mygrandchildren/childrenIn 6 months’ time, I will have my blood pressureunder control by increasing my physical activity andfollowing my doctor’s advice4
Anybody Active Anytime goal settingWrite down your goals on here and then put them up somewhereso that you can see them every day.Short term goalsThink of and write down at least two short term goals. What willyou do over the next week or so that will help you kick-start yourActive Anytime journey?1.2.3.Long term goalsThink of and write down at least two long term goals. Focus onwhere you want to see yourself in six months, a year or eventwo years from now. These will help you to remain focused andmotivated to making activity a part of your daily life. It will alsohelp you to monitor progress and celebrate your success.1.2.3.5
3. Planning your dayThe days can feel long when you are at home most of the time.You may find that having an exercise activity plan (see trackerand planner in the middle of this booklet) will help you to remainactive. This may not be for you and you may be better off plunginginto the activity pool without planning ahead – it is up to you.If you do decide to make a plan, similar to when setting your goals,be sure that your plan is realistic for you. Alternatively, you mayeven find it useful to just plan your day in advance like below. Thiswill remind you to move around during the day as well. You couldalso try making a fitness deal with a friend or family member;involving another person can help keep you motivated andcommitted to achieving your goals.GOALS6
4. Keeping trackStaying on top of your progress could be a fantastic way for youto stay motivated to exercise. Keeping track isn’t about successand failure, it’s about finding the right level for you and goingfrom there and seeing whether what you are doing is having thedesired effect. Some people will see progress quicker than others,remember something is good, more is better. You may evendecide that you don’t really want to track your progress and thatjust knowing that you are doing more activity is enough – this isfine too.If you do wish to track your progress you could use the simple testtracker in the middle of this booklet.5. Building activity into your dayAs well as starting an exercise plan you could find ways tobuild movement into your day, every day. Trying to avoid anylong periods of inactivity will be good for you, especially if themovement makes you feel a little bit warm and makes youbreathe a little faster. Even your daily chores are good ways to stayactive each day.cleaningdancinggardening7stretchingregularly
6. The Torbay Active Anytime home-basedexercise programmeExercises at homeThese exercises have been designed to be suitable for most people,including those living with a long term health condition. Theseexercises can be done daily if you feel able to but remember thatanything is better than nothing.We have named the exercises after some of our favourite placeshere in Torbay – we hope you like them too. It is just for fun, pleaselet us know your suggestions or ideas.Safety advice: Follow any previous advice you have been given by your healthprofessional about managing your condition regarding exercise. If you are pregnant speak to your midwife or GP before startingany new exercise programme. If you experience chest pain, dizziness or severe shortness ofbreath, stop and contact a healthcare professional. A slight soreness in the muscles the day after is quite normal.Equipment you need: A suitable space in your home, clear of objects that you couldtrip on. A sturdy chair. Supportive shoes Water to drink – it is important to stay hydrated. If you are exercising alone or living alone, keep a telephonenearby, just in case you need it Some household objects to use as weights e.g. two cans (suchas baked beans), water bottles or plastic milk cartons re-filledwith water make good weights with handles to hold (500ml 500 grams; 1 litre 1 kilogram; 2 litres 2 kilograms). Towel/exercise band (optional).8
Level 1 - seatedFor people who can manage activities like showering, dressingand moving around their home but perhaps with some difficultyLevel 2 - standingFor people who can manage activities such as carrying bags ofshopping, mowing the lawn or hooveringLevel 3 - standing progressionFor people who can manage high energy activities like walkingup hills and carrying heavy shopping bagsWarm upAlways warm up before you start. Try sitting up straight in asupportive chair, take two to three breaths in and out to calm themind and body in preparation for the exercises.Move your jointsDo these slowly to warm up. Aim to repeat each one 10 timesLevel 1 - seatedLevel 2 - standingLevel 3 - standing Shoalstone Shoulder RollsRoll your shouldersforward and back.Lift your elbows outto the side as you rollfrom your shoulders.9Clasp your hands infront of you and liftboth arms straightforward overyour head.Separate yourarms sidewaysand lowerthem to thestartingposition.
Level 1 - seatedLevel 2 - standingLevel 3 - standing Torre Abbey Sands Side BendsLean to side. Keepbottom on chair.Repeat on both sides.Standing with feethip width apart andknees slightly bent.Bend sideways atthe waist with yourfingertips slidingtowards the knee.Don’t bend forwardsfrom the waist.Repeaton bothsides.Stand straight withone hand by yourside and the otherstraight up.Bend to the sidewith opposite armreaching overhead.Keep your pelvis inmid-position.Babbacombe Cliff Railway Knee LiftsLift alternate knees toflex the hips.Hold on to the backof a chair or kitchentop for balance.10Doing it withoutholding on willimprove your balance(if safe to do so).
Pull out and pin up!t slowly and build your activity programme week after week. Some ise this to plan which exercise you want to do each day for the week.ayWednesday ThursdayFridaySaturdaySundayayWednesday ThursdayFridaySaturdaySundayayWednesday ThursdayFridaySaturdaySundayayWednesday ThursdayFridaySaturdaySunday
Anybody active anytime – progress trackerTake the different tests and use this chart to record your scores andActivity TypeEnduranceHow long does it take you to walkfrom the front door to the back door5 times.Upper body strengthGrab a tin of bins and count howmany arm curls you can do in 1minute.Lower body strengthCount the number of chair standsyou can do in 2 minutes.BalanceHow long can you stand on 1 footwithout support. Don’t forget totime yourself on the other leg aswellFlexibilityHow far can you reach forwardtowards your toes before you feelthe stretchJanFebMarApr
Pull out and pin up!d watch your progress.MayJunJulAugSepOctNovDec
Anybody active anytime – daily plannerUse this to help you track what you are doing each day. Remember, stargood, more is better. You don’t have to do every exercise every day – useMove your yTuesdaLevelMondayTuesdaShoalstone Shoulder RollsTorre Abbey Sands Side BendsBabbacombe Cliff Railway Knee LiftsAround Paignton Green Knee CirclesGet your heart pumpingSouth West Coast Path MarchTheatre StarsBrunel BoxingThatcher Rock around the clockRock Walk Stair ClimbStay StrongSea LegsBrixham Pirate’s Treasure ChestPressSeven Hills Heel RaisesAgatha’s Arm CurlsStretch and FlexChurston Chest StretchHarbour HamstringsHollicombe Hip DipsOccombe Farm Calves
Level 1 - seatedLevel 2 - standingLevel 3 - standing Around Paignton Green Ankle CirclesSitting with one footlifted slightly off thefloor.Alternately, circleyour ankle in bothdirections.Standing on oneleg and hold on tothe back of a chairor kitchen top forbalance as you circleeach ankle in bothdirections.As level 2 but withoutholding on to helpimprove your balance(if safe to do so).Aerobic exercisesThese exercises can be done daily – remember something is good,more is better.Get your heart pumpingAim to do each exercise for 1 minute, doing less or more to suit yourability.15
Level 1 - seatedLevel 2 - standingLevel 3 - standing South West Coast Path MarchSit at the front of yourchair with both feetflat on the floor.Lift alternate feetoff the floor as ifmarchingTo raise your levelof effort, swing yourarms as you march.March on the spotusing the back of achair for support ifnecessary.To increase theintensity you canswing your arms byyour side at the sametime.16Jog on the spot.
Level 1 - seatedLevel 2 - standingLevel 3 - standing Theatre StarsLift each knee andtap foot to the sideas you lift arm outto side to shoulderheight. Repeat onalternate sides.While standing, tapone foot to the sideand lift arm up toshoulder height.Repeat on oppositesides for the timeremaining.Full star jump.Start with arms byyour side and feettogether.Bend your kneesslightly and jump up,landing with your feetapart and your armslifted up to shoulderheight. Jump upagain and land withyour feet togetherand arms back byyour side. Repeatcontinuously for thetime remaining.Keep your knees softon landing.17
Level 1 - seatedLevel 2 - standingLevel 3 - standing Brunel BoxingMove alternate armsforward in a punchingmotion with armsat chest height. Tryto keep your elbowsslightly bent as youpunchforward.Marching on the spotpunch alternate armsforward.Jogging on the spotpunch alternate armsforward.Thatcher Rock Around the ClockDancing in your chair or out – put your favourite music onand have some fun!Rock Walk Stair ClimbIf you have stairs in your home these are a great waypromote leg strength and cardiovascular fitness.toGo up and down your stairs as many times as you feel able tosafely. Use a handrail if you have one.Build it into your day, for example when taking the washing up –don’t take it all in one go but break it up into smaller loads andgo up and down more often throughout the day.Stay strong – strength and balance exercisesYour muscles, bones and joints LIKE to be moved. If you don’t movethem regularly your muscles may waste away and this will affectyour strength and balance.18
The exercise below will help you to stay strong and steady. Tryand do some of these exercises two to three times a week. Youdon’t have to do them all in one day, split them up and use yourplanners to decide which activities you want to do on each day.Stay strongAim to do muscle strengthening activities at least 2 times perweek. Try to do 10 repetitions of each exercise (1 set) building up to3 sets of 10 repetitions over the weeks.Level 1 - seatedLevel 2 - standingLevel 3 - standing Sea LegsLeg ExtensionSit to standSquatsSit at the front of thechairSitting with your armscrossed.Stand tall with feethip-width apart.Lift one foot off theground as far up asyou are able to andaim to straightenyour kneeStand up and thensit down slowly ona chair. (This can bemade easier andmore difficult bychanging the heightof the chair)Toes pointing forwardHold for 10 secondsand return to thefloorRepeat on oppositeleg.Tip: Placing the chairagainst the wall willensure it won’t move.19Keep your chest upSquat down by sittingback and bring yourarms forward or holdon to the back of achair for balance.Push back up throughthe heels, chest up,and straighten yourhips.
Level 1 - seatedLevel 2 - standingLevel 3 - standing Brixham Pirate’s Treasure Chest PressStart with yourarms bent out tothe side with yourelbows slightly belowshoulder height.Bring your elbowstowards each otherin front of your bodyand return to thestart.Wall pressPlace your hands onthe wall at shoulderheight and atshoulder width apart.To make thewall press morechallenging, takeyour feet a littlefurther back from thewall, taking care tokeep your feet flat onthe floor.Slowly take your bodyweight onto yourhands, and loweryour head and chesttowards the wall,stopping just beforeyour face touchesthe wall. Breathein throughout thismovement.Alternatively, youcan use a kitchenwork top which islower. This will meanyou will be leaningover in an ‘incline’position workingagainst gravity topush up which makesit harder.Slowly push yourbody away fromthe wall until yourelbows are almoststraight. Breatheout throughout thismovement.Be careful your feetdon’t slip.Stand facing a wall atarms distance.20
Level 1 - seatedLevel 2 - standingLevel 3 - standing Seven Hills Heel RaisesLift and lower yourheelsHolding on forsupport, lift and loweryour heels,pushing upon yourtoes.Doing this withoutholding on willchallenge yourbalanceand corestrength.Agatha’s Arm CurlsYou will need a smallweight in each hand.Sit with both handsdown by your sideand your elbows closeto your body. Lift oneweight up towardsyour shoulder,keeping your elbowby your side.In standing, lift onehand or both handsat the same time,keeping your elbowsby your side.Slowly lower andrepeat on theother side.21To make this exercisemore challenging,try doing morerepetitions orgradually increasethe weight.
Stretch and flexAnd the end of your session try and do a little stretch and flex.Stretch and flexAim to hold these for 10-15 seconds each and repeat on both sidesBreathe normally throughout.Churston Chest StretchStand or sit. Pull your shoulder blades together while turning yourthumbs and hands outwards.Harbour HamstringsSitting: Put one leg in front of the other with your knee slightlybent. Lean forward keeping your back straight.Standing: Put weight onto back foot, front leg straight. Put handon thigh of front leg.Hollicombe Dip HipsSitting: Sit on the side of a chair. Drop one knee down towards thefloor. Tighten the buttock muscles and straighten your hip.Standing: Stand with one foot forward and knee slightly bent.Raise on to your toes on your back foot and push hip forwardswhilst standing upright.Occombe Farm CalvesSitting: Sit with one leg out in front and pull toes up towards you.Maintain an upright posture. You can use a towel or exercise bandto assist this stretch if you wish.Standing: Stand with one foot forwards and knee bent - takesupport from a wall or chair. Keep your back leg is straight withyour foot flat on the floor. Lean your body forwards and down untilyou feel the stretching in the calf of the straight leg.22
7. Staying HealthyIf you feel you would like some additional help with gettingmotivated to exercise, eat more healthily or support toquit smokingthen the Torbay Healthy Lifestyles Team is able to help you.Our health coaches can provide regular, friendly telephonesupport to help you get started with whatever lifestyle changesyou’d like to make. Simply call us on 0300 456 1006 and we’ll bedelighted to support you on your journey.8. Useful phone numbersNHS 111111 or 111.nhs.ukIf you have any concerns aboutyour health.The Torbay CoronavirusCommunity Helpline01803 446022 or 01803 857727from 8am until 8pm seven daysa week or online viawww.bit.ly/torbayhelplineServices available include;befriending service,companionship, collection ofpensions, prescriptions andfood, family support, financialadvice, mental health support.Torbay Shielding Hub01803 208200For those who have beenidentified to be shielded.Healthy LifestylesTorbay and South DevonNHS Foundation TrustFor support and advice to helpyou make healthier lifestyleschoices. Call 0300 456 1006 orvisit the website atwww.tsdft.uk/lifestylesCitizens Advice0300 3309026For those who have beenidentified to be shielded.Provides support and assistanceon a wide range of issues.Samaritans116 123If you want to talk through anyconcerns, worries and troubles.23
We would value your feedback on thisbooklet.If you are happy to be contacted please text the word ACTIVEto 07584 313044.We will then get in contact with you via your mobile phone.You can opt out at any time without giving any reason.It is really important that we let you know that text messagesto this number are charged at your standard text messagingrate. Texts sent without the keyword or where the keywordis mis-spelt may not reach us and will still be charged. Allinformation will be handled in accordance with Torbay andSouth Devon NHS Foundation Trust information governancepolicy and we will never share your data with third parties.This resource has been designed and written in partnership bythe Torbay Lifestyles and Torbay Council Public Health teams.Particular thanks to Elaine and Kirsty.This document can be made available on otherformats. For information telephone 01803 20736520100Thanks and credit for ideas to NationalCentre for Sports and Exercise Medicinehttp://www.ncsem.org.uk/brand-resources/
Brunel Boxing Thatcher Rock around the clock Rock Walk Stair Climb Stay Strong Level Monday Tuesday Wednesday Thursday Friday Saturday Sunday Sea Legs Brixham Pirate’s Treasure Chest Press Seven Hills Heel Raises Agatha’s Arm Curls Stretch and Flex Level Monday Tuesday Wednesday Thursday Friday Saturday Sunday Churston Chest Stretch Harbour .
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