The Skipper's Blog #1: My ActivAge Challenge

May 18, 2021

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.

Man in yellow shirt with race bib, holding water bottle, smiling outdoors.

My name is Dan, and I’m supporting the Age UK Norwich Age Healthy campaign. I’m in my forties and I’ve have had a pretty challenging time over the last year with my health, which has caused me to radically reduce my activity levels. I was a keen runner, and my mug-shot is from one of the last organised races I completed.

Recently, I’ve been able to slowly increase my levels of running, but as I’m still not 100% in my health, everything is twice as hard as normal. My brain says yes, but my body says otherwise.

I am at a fork-in-the-road. I could go one way and face the fact that I’m not able to do what I want to. Mentally, that’s a little deflating as running is something I love to do, as it helps me keep both my body and mind in check. Or I go down the other road and push myself (my body mainly) to try and get myself back to where I once was.

I know quite a lot of people who were pretty active in their day, but time on the clock and the odd injury or illness has meant “exercise” is a thing left to the past. Now I’m in that position myself, I can understand it’s not always easy to put on those trainers. It feels excusable for me to “limit my expectations”, but I want to re-frame that into “reshaping my expectations”.

The Age Healthy campaign is all about “Little Steps – Big Difference”. It’s about finding something you enjoy, re-connecting to past passions, or trying a new challenge - little changes, and slowly building confidence to make some new positive habits.

Over the campaign, I’m going to be trying a few things. I’ll be accepting the Age UK Norwich ActivAge 50 Challenge by running 500 kilometres before the end of the campaign. I’ll also use this as a way to re-connect with fellow runners I know who I haven’t seen for a while, who can give me some inspiration and support to get outside and hit my goal.

I’ve also reflected that my current diet is pretty one-dimensional, and it’s too often accompanied by a glass of wine or a beer or two. So, this will also be something else I want to explore, to help my running and health in general.

As I write this, Dementia Awareness Week is coming to a close. I read with interest this week Prof. Michael Hornberger’s article about how to reduce risks of developing dementia. As I looked down the list, I was reminded of the risks we play with in how we look after ourselves. Later life often feels conceptual, something far away that we do not need to worry about, but the choices we make now can have a significant impact to our life-expectancy and quality of life. I would not want to look back in ten-twenty years to think I had contributed to my own decline in health, and not given myself the best chance to live a long, healthy and happy later life. I know that’s not always in our control, but I can focus on the things that are within my gift.

So, over the campaign, I’ll also be trying a few simple lifestyle changes – removing one day of alcohol from my week, eating more of a balanced diet, and trying to control my sweet-tooth! I’ll be sharing a few updates along the way as I complete the 500K Challenge and any hints and tips (or set-backs) I have along the way.

I hope the campaign inspires more people to join the ActiveAge Team. This site is packed full of information, stories, and help if you need motivation or support.

#agehealthynorwich

Dan

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The Importance of Exercising with Parkinson's Disease: A Comprehensive Guide

By Harrison Cheal Ferris • May 24, 2023

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/

Runner's legs and feet in blue shoes on gray asphalt road.

The Skippers Blog #3: Over the line…reclaiming time!

By Dan Skipper • September 8, 2021

This week, I clocked up my last few kilometres on my ActivAge Challenge to run 500KM over the campaign period. It was a challenge to keep up and I had to invest time into becoming more physically active and healthy - it was a forced change and did not happen naturally.

Smiling older couple dancing, indoors. Man in glasses hugs woman.

Listening to carers of those living with dementia

By Laura Moore • August 5, 2021

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.

An older couple waving at a tablet, smiling, indoors on a couch.

We're all digitally active today, but do you know how to be safe online?

By Alexis Upcott • August 2, 2021

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.

Runner on asphalt road in blue shoes, legs blurred in motion.

The Skipper's Blog #2: Breaking the habit / Forming the habit

July 6, 2021

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