The Skippers Blog #3: Over the line…reclaiming time!
Dan Skipper • September 8, 2021
Boom! This week, I clocked up my last few kilometres on my ActivAge Challenge to run 500KM over the campaign period!
Since we kicked-off the campaign, I’ve run 33KM (May), 115KM (June), 165KM (July) and 187KM (August)! It was a challenge to keep up the calendar of runs each week, which was a learning itself for me, as I had to invest time into becoming more physically active and healthy. It was a forced change and did not happen naturally.
I was reminded of this when speaking with another Activager, Richard Hubbard, who shared how time has always been a factor for him, and “in the way” of being active. He shared with me how he had to re-evaluate his goals, and then prioritise his time for his health, which is something I totally recognise. Time is a big challenge.
According to Ofcom, in 2020 the average UK adult spent 5hrs and 40 mins a day watching video content on TV or on their mobiles. This was an increase of 1hr, compared to pre-pandemic levels. When you add on 6hrs 45mins of surfing the internet and 1hr 49mins on social media, that means over half of our waking hours each day is spent in front of a screen of some type. Not tremendously healthy! Excusing working hours, a lot of this time is ours to control and choice, and if we can take the opportunity to reclaim 10-25 minutes here and there, they all add up to a more active lifestyle and give us the best chance to live and age well and avoid preventable health conditions.
Last week, China announced limiting hours online for children under 18 year to three hours a week, stating the change was to “protect the physical and mental health of minors.” Radical? Too much? Necessary? Who knows at this stage, but we do need to consider as a society ways to reduce our sedentary lifestyle and reclaim some of that time for our physical and mental health.
Over this campaign, we’ve supported people different in different ways to encourage more healthy living – for some that’s connecting people to our clubs and groups, 1-1 sessions in the home or in the community, or financial support where hardship impacts health opportunities. We’ve been supported by other people and organisations who have helped us by sharing their own story as an Activager, sharing information about local events, services, and activities, or donating time or money to benefit our charitable work. Your contribution has been amazing and invaluable and I thank you all for being part of our Age Healthy Norwich summer campaign.
Before I set out on this challenge, I wanted to see any physical difference this change in lifestyle would make to my body and mind. Over the duration I have:
- Lost 7 pounds.
- Reduced my body fat by 1%, lowering my BMI too.
- Lost 2.5 inches from my waistline.
- Increased by lung peak flow by 10.
My family tell me that I’ve been less stressed, and I’ve definitely felt like I have had more time to winddown and be outside in nature and open spaces. I’ve made a few positive steps in my diet too, and drank less alcohol, but there’s more work for me to do to understand the types of food that work best for me and the exercise I want to do moving forward.
I want to thank my family for their support, putting up with my aches, pains and my wife who has encouraged me throughout this challenge, fixed the odd injury and joined me on her bike for moral support!
Although our campaign is coming to an end, our work supporting healthy ageing continues to be a core part of our charitable activity, and our site will still be available to help, support and connect people who want to make positive changes to age healthy.
#agehealthynorwich #agehealthy
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Introduction In this article, we will delve into the benefits of exercise specifically tailored for Parkinson's patients, backed by UK studies and reports. By highlighting the significance of regular physical activity, we aim to provide a valuable resource for patients, caregivers, and healthcare professionals alike. Understanding Parkinson's Disease Before we delve into the importance of exercise, let's briefly touch upon Parkinson's disease itself. Parkinson's is a neurodegenerative disorder that affects movement and is characterized by symptoms such as tremors, stiffness, and impaired balance. It primarily results from a lack of dopamine, a chemical messenger in the brain. While there is currently no cure for Parkinson's, exercise has emerged as a powerful tool in managing the condition. Benefits of Exercise for Parkinson's Patients Numerous studies in the UK have highlighted the remarkable advantages of exercise for individuals living with Parkinson's disease. Let's explore some of the key findings: Improved Motor Function According to a study published in the Journal of Parkinson's Disease, exercise has been shown to enhance motor function and mobility in Parkinson's patients. The UK Parkinson's Excellence Network reports that regular exercise can reduce the risk of falls and improve balance, coordination, and gait. Slowing Disease Progression The Parkinson's UK Exercise Guideline recommends aerobic exercises, such as cycling or brisk walking, to potentially slow down the progression of the disease. A report by Parkinson's UK highlights that exercise may protect brain cells and increase the production of neurotrophic factors, potentially slowing down the degenerative process. Types of Exercise for Parkinson's Patients: Tailoring exercise routines to meet the specific needs of Parkinson's patients is crucial. Here are some effective forms of exercise commonly recommended. Aerobic Exercise Engaging in aerobic activities such as walking, cycling, or swimming can improve cardiovascular health and overall fitness. The UK's National Institute for Health and Care Excellence (NICE) recommends at least 150 minutes of moderate-intensity aerobic activity each week for individuals with Parkinson's. Strength Training Incorporating strength training exercises, like resistance band workouts or weightlifting, can enhance muscle strength and combat the muscular rigidity associated with Parkinson's. The Parkinson's UK Exercise Guideline suggests including strength training exercises twice a week. Balance and Flexibility Exercises Balancing exercises, yoga, and tai chi can help improve stability and flexibility, reducing the risk of falls. The UK's Chartered Society of Physiotherapy recommends exercises that focus on improving posture, stretching, and flexibility. Overcoming Challenges and Getting Started: Starting an exercise routine can be challenging for individuals with Parkinson's. Here are some tips to overcome obstacles and begin exercising safely. Consult with Healthcare Professionals Seek guidance from healthcare professionals, such as neurologists, physiotherapists, or Parkinson's nurses, to tailor an exercise plan to your specific needs. Join Supportive Exercise Programs Participating in specialized exercise programs designed for Parkinson's patients, such as the Parkinson's UK Exercise Groups, can provide social support and guidance. Start Slow and Gradually Increase Intensity Begin with low-intensity exercises and gradually increase the intensity and duration as your fitness level improves. The Parkinson's UK Exercise Guideline suggests starting with 10-15 minutes of exercise and gradually working up to 30 minutes or more. Modify Exercises as Needed Adapt exercises to accommodate any physical limitations or specific symptoms you may experience. Work with a qualified exercise professional who can provide modifications and ensure proper form and technique. Stay Consistent and Motivated Consistency is key. Establish a regular exercise routine and set achievable goals to stay motivated. Find activities you enjoy and consider exercising with a partner or joining a support group to enhance motivation and accountability. Conclusion Exercise plays a vital role in managing Parkinson's disease and improving the quality of life for individuals affected by the condition. By engaging in regular physical activity tailored to their specific needs, patients can experience improved motor function, enhanced well-being, and potentially slow down the progression of the disease. The UK studies and reports mentioned in this article underscore the significance of exercise in Parkinson's management. Remember to consult with healthcare professionals, start slowly, and remain consistent on your exercise journey. Empower yourself with the benefits of exercise and embrace an active lifestyle to maximize your overall health and well-being. (Note: This article is for informational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before starting any exercise program.) Links: www.journalofparkinsonsdisease.com www.parkinsons.org.uk/professionals/parkinsons-excellence-network www.parkinsons.org.uk/information-and-support/physical-activity-and-exercise www.nice.org.uk/ https://www.csp.org.uk/
MONUMENT is a project pilot led by Norfolk County Council designed to support carers of people living with dementia to have greater access to outdoor spaces. Here they tell us all about the project and what their doing to help carers of those living with dementia.
The internet has embedded itself into daily life for most people around the world but this increase of technology use has meant that over recent years, internet fraud and online scams have become increasingly common, particularly targeting vulnerable internet users.
I’m well underway with my ActivAge Challenge of running 500K by the end of the Age Healthy Norwich Campaign and I’ve just clocked-up my first two milestones of hitting both 50K (mega hard) and 100K (just hard). Only 400K to go! As I shared in my first blog, during this challenge I wanted to explore a few changes. The running was one thing, but also reducing my alcohol intake and eating a more diverse, and healthy diet. There’s the old adage that we are “creatures of habit” and I’ve noticed that over the last few weeks how my brain was trying to get me to replay my status quo. Getting the trainers on every other day seemed alien and cutting out certain processed food and the odd bottle of drink was outrageously disappointing. In summary the first fortnight was hard work – and I am pleased that I managed to keep to the plan and avoid relapsing to my old routines. After that first couple of weeks, however, I noticed an actual shift in the way I was thinking – I was getting thoughts like “let’s go for another run tonight” pop into my head, and I was now not craving the treats as much. One of the biggest enablers for my new positive habits was actually the weekly shopping trip. I’m not sure who coined the phrase “temptation is the route of all evil”, but I’m sure they were referring to sweets, crisps and drink isle of any supermarket. It’s pretty hard to navigate most food lanes without being pushed deals and options that may not be the healthiest. So, to help support the changes I wanted to make in my diet and lifestyle, as a family we changed our shopping habits slightly – more healthy options, less treats and alcohol, less processed food. By doing so, it took away the temptation and made it easier to make more positive choices. If I want a snack, then my bag of crisps or chocolate bar has been replaced with an apple or walnuts. I also bought a water bottle – and now it has become part of my daily routine as I get ready for work and at lunchtime. I’m definitely more hydrated than I had been, and I’m sure that’s helping with the running. Part of the Age Healthy Norwich campaign is about understanding our lifestyle choices and their risks and making the little changes to live more healthily. I don’t feel like I’ve radically changed things, but I am starting to feel the benefits of doing so. Was it easy, no, those first couple of weeks were hard to break those old habits – but what has surprised me is how quickly I’ve formed new ones – ones that I know are healthier for my age now, and for the future. Finally, some good old shock-tactics helped me reinforce some these new changes. If you are interested in food and the impact to the body, check out Dr Chris van Tullekens documentary exploring Ultra Processed Foods and his concerns about the possible impacts to us as adults, but also the next generation of children. There is also another BBC documentary that looks at the internal impacts of being overweight – but its only for those who are not squeamish. The programme follows a specialist pathology team as they conduct a post-mortem on the body of a 17-stone woman whose body was donated to medical science. Morbid obesity reduces life expectancy by an average of nine years, and it contributes to over 30,000 deaths in the UK every year. With over 65% of the population either overweight or obese, this film shows the internal impact to our body and the challenges for the health service with this growing crisis. It’s not censored, so you were warned! #agehealthynorwich Dan
Our Chief Executive, Dan Skipper tells us what he's doing for the ActivAge 50 Challenge, and why it's important to take care of your health in later life.