Active In Redbourn

STAY SAFE, STAY HOME, STAY ACTIVE IN REDBOURN

How to keep physically and mentally well while self-isolating

Stay At Home Exercises

See below for advice on stay at home exercises and mental wellbeing. There are also links to national and local help resources.

Click here to download copy of our 12 page brochure

Community Call

Redbourn Community Call is a weekly event where you can call for useful information and entertainment from local people.

‘It is great to hear about things happening in the village that you normally might not have any knowledge of.  I hope you are getting a large audience as it is a lovely bridge to the rest of the village during these lockdown days. Well done and well thought of.’  Eileen Kaufman

Live Well with Air

Access FREE on-line wellbeing workshops at facebook.com/activeinredbourn. The hour long workshops include a varying range of physical and mental activities to help you manage the lockdown. You can also access all workshops to date on YouTube – just enter Active in Redbourn in the search bar.

Advice on stay-at-home exercises and mental wellbeing from the Active in Redbourn Team

UK Gov Coronavirus (COVID-19): what you need to do:

  • Stay alert

    We can all help control the virus if we all stay alert. This means you must:

    • stay at home as much as possible
    • work from home if you can
    • limit contact with other people
    • keep your distance if you go out (2 metres apart where possible)
    • wash your hands regularly

    Do not leave home if you or anyone in your household has symptoms.

Keep active and healthy

The Government controls for tackling coronavirus have placed severe restrictions on our daily life. In particular, we have to stay at home limiting our ability to exercise.

Nevertheless, with these restrictions we should keep as active and healthy as possible. At home, keep physically strong – or begin a workout routine – by taking advantage of all the internet has to offer. You can download workout apps on your smartphone, pop in a workout DVD or join in an activity class on YouTube.

The Stay-at-Home Exercises and mental well being advice have been included in a booklet delivered to all Redbourn homes. The booklet was especially produced for people who have no access to the internet and need a printed copy of the advice.

Active in Redbourn (AIR) is a constituted community group of volunteers established in February 2019. AIR is dedicated to making Redbourn the healthiest village in Hertfordshire – particularly at this difficult time. We have produced this information in collaboration with Redbourn Care Group (RCG), the Redbourn Coronavirus Volunteers (RCV) and Redbourn Parish Council.

At Home exercises for older people

The following sets of exercises have been specially developed by the NHS and adapted for AIR by Sarah Parr, Chartered Physiotherapist. 

They are designed to improve your flexibility, strength and balance. They can be easily done in the comfort of your own home. All you will need is loose comfortable clothing, a stable chair and water to keep you hydrated. Please exercise at a safe and comfortable level for you, never push into pain, and if in doubt or new to exercise, please do check with your GP first. 

To download these exercises click the links:

A) Flexibility Exercises

B) Strength Exercises

C) Balancing Exercises

MENTAL HEALTH & WELLBEING

Public Health England (PHE) has recognised that “social distancing” can make people “feel low, worried or have problems sleeping”.

PHE encourages people to engage with activities you enjoy. This can range from reading books, cooking mouth-watering food, watching TV, listening to music and gardening. All these steps help to manage your mental wellbeing.

The NHS recommends drinking eight glasses of water each day – and this includes water in tea, coffee and squash.

To keep your body moving take a walk but avoid any close contact with others – you must be two metres (around 6 feet) apart.

Some people may want to have an alcoholic beverage. The NHS guidelines have drinking limits to ensure you’re not putting your health at risk. In one week, the NHS recommends limiting alcohol to 14 units and to spread your drinking over three days or more.

In addition to stay at home exercises, you can improve mental health and well being through Mindfulness and Breathing practice.

Mindfulness

Paying attention to the present moment, also known as “mindfulness”, can improve your mental health and wellbeing. So much so, that mindfulness has now been recommended by the National Institute for Health and Care Excellence (NICE) as a way to prevent depression. Mindfulness is about being in the moment, being aware of your thoughts, feelings, body and the world around you, in an attempt to help you enjoy life more and understand yourself better. 

 

Breathing

Breathing is a necessity of life that usually occurs subconsciously. Improper breathing can alter your body’s oxygen exchange, and as a result, can contribute to stress, anxiety, panic attacks, fatigue and other physical and emotional distress.

Practising breathing in a relaxed manner has been proven to have a positive impact on mental health and wellbeing.

Give breathing a Go:

Find a relaxed, comfortable position, let your breath flow as deeply as comfortable into your belly without forcing it, try breathing in a relaxed manner and count from 1 to 5. Then without pausing or holding your breath, let your breath flow out gently, counting from 1 to 5 again. Try doing this for up to 5 minutes daily.

Redbourn Care Group

Redbourn Care Grouo with Active in Redbourn

Redbourn Care Group (RCG) in conjunction with Redbourn Coronavirus Volunteers (RCV) can help with:

  • Doing essential shopping and delivering it.
  • Posting mail.
  • Collecting urgent supplies, for example from the chemist.
  • A friendly phone call.

If you need other types of help please do contact the number below as the Care Group may be able to signpost you to other organisations who can provide assistance.
Telephone 01582 794550 This number is staffed every day from 10a.m. to 4p.m. or
email us at info@redbourncaregroup.co.uk.

Newsletter

Redbourn Coronavirus Volunteers logo

The RCG and RCV are setting up a regular newsletter which will be circulated in the community.

  • Issue 1 will focus on local shopping, grocery deliveries to Redbourn, takeaways and garden deliveries.
  • Issue 2 will focus on keeping busy and resources for all ages during this period of staying at home.

The Directory will be posted on the RCG website with a list of local/regional/national charities and organisations offering support.

More local sources of coronavirus support

Mind St Albans

Tel: 01727 865070

Age UK Hertfordshire

Tel: 01707 323272

Email

Citizens Advice
St Albans District

Tel: 01727 811118

Advice: 03444 111 444

Hertfordshire C.C.

Tel: 0300 123 75772