Health

Stay fit to stay independent

Doing the right type of strengthening exercises is important. For older people, ‘strength and balance exercises’, which strengthen the muscles in the legs and improve balance and co-ordination, have been specifically proven to help people stay strong and steady.

Other activities known to help build and maintain strength are resistance training, ball games, racket sports, dance and Nordic walking. Tai Chi, Yoga and cycling are good for balance as well as bones and muscles.

We all want to continue to enjoy our lives as we get older, such as playing with grandchildren and socialising with friends. Simple strength and balance exercises twice a week are a proven way to keep you stronger for longer, independent and enjoying the great things in life. You can do the exercises yourself at home.

It’s never too early or too late to take steps to ensure that you remain fit and independent for as long as possible. A combination of strengthening exercises at least twice a week and 150 minutes of aerobic exercise is best to build, or maintain fitness. (Find out more about exercising - www.nhs.uk.)

Take the strength and balance challenge

Do you suspect you are slowing down? Take the strength and balance challenge to see if you could be steadier on your feet.

Watch the video

Watch this two minute video and take our strength and balance challenge to see if you could be steadier on your pins.

Strength and balance challenge video

Most people want to stay independent in their own home for as long as possible. You can do this by:

• using equipment and technology to increase your confidence around your home, and keep you safe
• adapting your home, for example swapping your bath for a shower.

You can find out more on the Equipment and Technology page

• moving to a more suitable home. This makes it more likely that you can remain independent for life.

You can find out more on the Housing Options page

• getting help with things you find difficult. For example cleaning, gardening, or making meal times easier.
• considering personal care.

Find out more on the Adult Social Care Assessment page

The Guide to Independent Living on the Care Choices website has lots of information on care and support options.

If you are unable to download the guide in PDF format or read it as an eBook, please contact us by calling 01733 747474 or using the contact form from Care Choices so a copy can be sent to you.

Trusted services

You could think about employing a local cleaner, gardener or handyperson but make sure that they are reliable and trusted.

Home care agencies don't just provide personal care services. For a fee, they can also help with domestic chores, even if you don't need personal support. You can find local care providers in the Peterborough Guide to Independent Living.

The Handy Person scheme offers assistance to households solely occupied by vulnerable, older and/or disabled residents. This service is to maintain, repair and to assist people to continue to live independently in their home and is mainly for small non-urgent repairs. Find out more on the Care and Repair page.

Age UK also has a homes and gardens service, providing help with household tasks and housework.

Making meal times easier

There are tools, equipment and organisations which can make meal times easier. You can get groceries delivered directly to your house, or use a meal delivery service (often known as meals on wheels).

There is equipment which can help with food preparation, making it easier to grip or prepare food with one hand. Daily living aids which can make eating and drinking easier.

You might want to find lunch clubs where you can meet other people, or find someone who can help you with food and meal times.

Preparing meals

If you need help with opening containers, using utensils or food preparation, there is a range of equipment which can help. This includes:

• easy-grip utensils such as vegetable peelers, knives and choppers
• boards which enable one-handed food preparation
• drink preparation equipment such as kettle tipping aids
• jar, bottle and packet opening aids

Eating and drinking

There are daily living aids which can help to make eating and drinking easier. These include:

• non-spill, handled beakers
• plate surrounds, to help keep food on the plate
• easy-grip cutlery
• keep-warm plates, bowls and mugs
• hydration reminders

You can buy these from various places - some are available at high street kitchenware stores. Specialist retailers, including Safe and Well below, have a wider range, and allow you to order online or over the phone. You can also buy many items from large internet retailers.

Manage at Home

The Manage at Home website has information on products which can support you staying independent, including helping with meals.  

You can order products online, or call 0808 164 1097 for assistance.

Food delivery

Supermarkets - All of the big supermarkets offer online delivery. Some also offer a telephone delivery service for those who are unable to shop online. Please contact your local supermarkets direct to find out if they offer this service.

Fresh or frozen ready meals - specialised frozen food delivery services such as Oakhouse Foods and Wiltshire Farm Foods deliver across the country. They can cater for special diets and take orders by telephone.

Hot meal delivery - also known as 'meals on wheels', there are providers that will deliver a hot meal to you. In Peterborough you can purchase hot and frozen meals from icare cuisine.

Lunch clubs - These bring groups of people together - often older people - to socialise and enjoy a nutritious meal.

Employing someone to prepare lunch for you - you may be able to use a home care organisation to employ someone to help you with meal times. You can find more information about organising home care and a list of care agencies in the Peterborough Guide to Independent Living from Care Choices .

Food banks - Food banks provide emergency food supplies for people in crisis. You may need a foodbank voucher - contact the foodbank for more information. You can visit the Foodbank website here.

Loneliness and social isolation

There are lots of ways that you can combat loneliness and social isolation.

Examples are:

• Take up an Adult Learning Course or join an exercise class to help you meet people
• Join the local University of the Third Age (U3A) which has a wide range of activities and learning
• Age UK Cambridgeshire & Peterborough runs a visiting and befriending scheme to support people who find themselves isolated in later life. They also have clubs where you can enjoy companionship, activities and entertainment
• The Silver Line is a free confidential helpline offering information, advice and friendship to older people. Call any time - it is a 24 hour service - on 0800 4 70 80 90
• Volunteer. Information can be found on the Peterborough Volunteer Centre website

Network for Addressing Isolation and Loneliness in Cambridgeshire and Peterborough (NAILCAP)

The Network for Addressing Isolation and Loneliness in Cambridgeshire and Peterborough (NAILCAP) has been set up for all community groups and organisations working across the county to tackle loneliness.

Public Health at Cambridgeshire County Council and Peterborough City Council launched the network following the ‘Let’s Talk about Loneliness’ survey.

Key findings of the survey of community groups were:

• greater collaboration and developments of partnerships needed
• more support needed for volunteers
• we need to remove barriers to access

NAILCAP's goals

• Share best practice among organisations
• Understand the range of services available, improving signposting
• Help each other meet demand and gaps in services
• Explore opportunities for collaboration in the future

Monthly meetings

Meetings take place virtually in the first week of each month. You do not have to attend meetings to be a NAILCAP member organisation – it is enough to connect and benefit from our shared knowledge and expertise. During meetings members can work together on issues, and share work updates and upcoming events.

Governance

The Public Health Team at Cambridgeshire County Council and Peterborough City Council will act as administrators/facilitators of the network. However, this will be a member-led network driven by the community groups and organisations working within the area. All organisations, regardless of size or reach will be regarded as equal within the network.

Member responsibility

• Membership to this network is voluntary and there is no expectation of the level at which each group participates in meetings and discussions.
• Members should recognise that they are present on behalf of their group or organisation.
• Members will treat all other parties with respect and dignity.

Contact

If you want to learn more about the network, or whether you think your organisation or group should join, please email: nail.cap@cambridgeshire.gov.uk

How Are You (H.A.Y.) Peterborough

How Are You (H.A.Y.) Peterborough is a website bringing together things in the local community that are good for wellbeing.

In their Activities section, you will find ways to connect with others, get active, learn new skills, be creative, explore the outdoors and volunteer.

There’s also a Support section with information about local support services that can help with many different issues and life challenges. H.A.Y. is all about helping you look after you.

View the H.A.Y. Peterborough website to find more details.

Lets talk loneliness

Following recommendations from the Jo Cox Foundation, the UK Government announced a programme of work to tackle loneliness. The following October, the Government launched its Loneliness Strategy , which committed to tackling the stigma of loneliness and promoting the importance of social connections. And from this, the #LetsTalkLoneliness campaign was born, to encourage everyone to start the conversation and say it’s OK to feel lonely and it’s okay to talk about it.

This website brings together organisations, resources and inspirational stories that are united in a shared aim, to get more people talking about loneliness.

E-mail: letstalkloneliness@culture.gov.uk

Website: Let's Talk Loneliness

Assistance dogs

Assistance dogs are not only for the blind or visually impaired. There are also many other kinds of support dogs that help people with long-term disabilities or difficult mental or medical conditions.

Support and assistance dogs

Some support dogs help children with Autism and people with Epilepsy, some help with hearing, sound support, or companionship. And then there are disability dogs that help people who have problems with moving, coordinating, or handling things- all these dogs are trained by organisations/charities.

These are some of the organisations/charities that can help with the above:

www.supportdogs.org.uk

They can pair service users with Autism Assistance Dogs, Epilepsy Seizure Alert dogs and Disability assistance dogs.

Assistance Dogs UK - ADUK

Assistance Dogs UK is a coalition of assistance dog organisations that have been accredited by Assistance Dogs International (ADI) and/or The International Guide Dog Federation (IGDF). ADUK members are non-profit organisations that work to the highest standards of assistance dog training and welfare.  From guide dogs to medical alert dogs, from autism dogs to hearing dogs, our members train assistance dogs that change, and often save, the lives of their owners.

www.hearingdogs.org.uk/

We train dogs for three different but equally important roles - Hearing Dogs, Sound Support Dogs, and Companion Dogs. This means our dogs can help people with any level of hearing loss. We will work with you to determine if having a dog to help you practically and emotionally would suit your needs. 

Getting help

You may find it difficult to get out and about due to disability, frailty or illness. If you feel you have this difficulty, you might wish to consider some of the following options:

• you could ask friends or relatives for help

• try shopping online and have your groceries delivered to your home

• there are care providers that can help with shopping which can be found on the categories list

• Shopmobility is available at Queensgate shopping centre.