Keeping Well at Home - Aberfoyle Medical Practice
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Keeping Well at Home
2 3
A reminder
Everyone must help stop coronavirus spreading.
This means you need to:
Like many countries around the
world, Northern Ireland had
Wash your hands with hot
water and soap more
often for 20 seconds
Stay at home as much
as possible.
to lockdown in response to the
each time.
coronavirus pandemic. We have
listened to advice and stayed at
Try and keep a minimum
home; this helped to reduce the
2 metres
(6 feet) Do not leave home if
of two metres (six feet)
you or anyone in your
apart from others when out
spread of the virus and it reduced
household has symptom.
and about.
Listen and look out for
any changes to these
the pressure on our NHS, but it
Carry tissues with you to
catch coughs and sneeze,
throw away after.
guidelines in the media
or https://www.nidirect. hasn’t been easy.
gov.uk/campaigns/
coronavirus-covid-19 Staying away from family and friends is hard, This booklet has some ideas and suggestions
particularly during times of stress and to keep us safe and well. It is designed for
changes to our routine, this booklet has some people who are less confident on the internet or
ideas about what we can do for ourselves perhaps don’t have access to it, and it contains a
that can help. list of contacts and phone numbers at the back.
It seems likely that our lives will continue to If we do have access to the internet, there is a
Move with Mary be affected for some time, with easing and range of resources available online that can
tightening of restrictions as necessary to keep help to support us, adding to the information in
Age NI and Lady Mary Peters have launched an exercise programme
this virus in check. There are ways of staying this booklet.
aimed at keeping older people moving while staying at home. Move with
in touch, and encouraging each other even
Mary is a series of five free online exercise videos for every capability,
if we can’t visit and this is really important.
ranging from seated stretches to strength, balance and aerobic exercises.
A phone call or a chat in the garden or balcony,
“To me, movement is life; it is important to keep active. These if you have one, can really help prevent us
exercises are nice and gentle and will help you feel good. We “Even at this time
from feeling isolated and alone.
have some stretches you can do whilst sitting and moves you community grows,
can practice while waiting for the kettle to boil or brushing even by a phone call,
your teeth!” life becomes a bit
Lady Mary Peters easier and worthwhile.”
For more information visit www.ageni.org/movewithmary Elaine4 5
Mind matters Look after your Wellbeing
Why our mind matters There are five simple steps to help keep our minds well and active.
Try to build these into your daily life–think of them as your ‘five a
day’ for wellbeing
Connect Keep learning
• Stay in touch with friends, family, neighbours, • Learning new things gives us a sense of
clubs, and your community by phone, text or achievement, increased confidence and
video calls. enjoyment. Use this time for some discovery.
Our mind matters and keeping our mind active is important. • Try and arrange to speak with someone • Learn how to use your smart phone or
We all need to think about our mind in the same way that we every day. computer to help you stay connected.
• Ask for help with shopping and running • Set yourself a goal, learn a new skill, or take
need to think about our bodies, especially in times of change. errands. on a new challenge.
Where possible, try to keep up with normal There may be times when things change for • Take time to chat about how you’re feeling
everyday activities and interests, especially us, so knowing what to do if something does with others, it can really help.
keeping in touch with friends, family and change will help us cope better. It is important Take notice
neighbours. Keeping active with interests to stay connected and remember others are
and hobbies we enjoy keeps our mind well. likely feeling similar so sharing and being kind Be active • Stop, pause and take a moment to be still
and look around you.
Trying something new can be a great thing will help. For most of us, these feelings will
• Exercise makes us feel good mentally and • Let go of what none of us can control right
to do. pass. There are helplines and local organisations
physically. You can do the exercises in this now and focus on what you can control.
who are here to listen and support. Have a look
book safely from your own home. • Take time to focus on activities you enjoy
at the helpful contacts page at the back of this
• Keep up with usual everyday activities and at home.
booklet for more information.
interests at home. Gardening and housework • Take note of things that bring you joy and
Finding joy each day can really help, such as count as exercise. share that joy with others.
noticing the things we appreciate like blossom • Try a new online class. There are lots of fun
or flowers, a call from a friend or family videos available free on YouTube for all ages
member, a good cup of tea, completing a and different levels of ability. Give
word search, baking, taking in some fresh air, • Continue accessing treatment and support
watching a sunset. for health conditions from your GP. • Do something nice for someone. Smile,
seeing yourself and your happiness
“I’ve been advising friends and linked to others can be very rewarding.
family not to get hooked on • Check by telephone on neighbours or people
watching, listening to and reading you know who may need some extra help
too much news. It only encourages • Phone a friend. You could help make
someone’s day by picking up the phone and
negative feelings.” saying hello.
Don • Volunteer to become a phone befriender
to others.6 7
Moving more
Why being active and moving is important
Our everyday activities such as attending Most of us are able to go outside once per day to
clubs, exercise classes, appointments, exercise. Going for a daily walk is a great way to
meeting friends and family or volunteering enjoy the outdoors and get some fresh air.
has temporarily changed.
If you are not able to go outside, being by an
Instead our indoor activities such as cooking, open window or on a doorstep to get some
“Just because I’m older doesn’t mean eating, getting dressed, reading and fresh air can feel good too. There are also
I can’t be a volunteer. From home I watching television make up much more exercises we can do in our homes, that will help
can volunteer to call someone and of our day. Finding ways of being active us to carry on doing the things we enjoy.
at home will help us feel better. It will
have a chat. We probably can help also help our bodies be better protected
each other just by talking and I for fighting infection and illness.
might even make some new friends
in the process.”
Gill
Being active every day helps us to: Being active every day helps to reduce:
• Keep our spirits up. • Risk of falls and fractures.
• Get a good night’s sleep. • Risk of heart attack, stroke,
diabetes and some cancers.
• Have a good appetite.
• Risk of weight related issues.
• Stay at a healthy weight.
• Keep your bowels healthy.
• Keeps our muscles and bones strong.
• Prevent health conditions from
getting worse.8 9
Quick safety check before exercising Moving well
Being active is safe for the majority of people and it has many
benefits for our health and wellbeing. There are some small
steps you can take to reduce the chance of problems occurring.
ost people can exercise
M Prepare your exercise space Set the pace, always warm Any movement is good, particularly if it makes us feel a little bit
without speaking to a doctor by clearing away unnecessary up and start exercising at a
first, especially if their medical clutter. level you find easy and build up warm and makes us breathe a little faster. Small chunks of
condition is under control. gradually. movement every day helps increase energy.
However, if you have any • Keep something sturdy and
symptoms from a heart, solid nearby for support • If you experience severe There are ways we can move well at home:
kidney or metabolic condition (for example a kitchen work pain anywhere or dizziness,
surface). stop and rest.
you should check with • Strength and balance exercises that will help to keep
your GP before you start. • Have a glass of water ready • Remember, it is not unusual you strong and steady on your feet.
to sip as you exercise. to feel some aching or
• Wear well fitting and
discomfort if you are moving • Aerobic exercise that warm you up and get you
body parts that are stiff
supportive shoes, and and not used to exercise. breathing slightly harder to help keep you fit and well.
loose clothing.
• It is common to feel a bit • Breaking up periods of inactivity, such as sitting or lying
• If you are exercising on stiff for a few days after
your own, keep a telephone exercising in the muscles
down throughout the day with movement and activities.
nearby, just in case you you have used more than
need it. usual. This is normal and
shows that your body is
responding to the increased
movement.
• Try not to hold your breath
as you exercise, breathe
normally throughout.
For almost everyone
exercise is safer than
not moving!10 11
Warm up exercises
Our muscles, bones and joints like to be moved. Lack of movement
is bad for our bodies. Just like a car, the body needs to be moved
regularly or it will get stiff and rusty. The ‘seated march’ Shoulder circles
Warms muscles and Warms muscles and
These exercises will help us stay strong and The ‘warm up’ prepares for movement. prepares for movement.
active. Aim to do these regularly throughout the
week, maybe splitting them up and doing them Make sure that the chair you use is sturdy and
a few at a time during the day, after breakfast stable, so it doesn’t move around when you’re
or before lunch, whilst boiling the kettle or getting in and out of it. Wear comfortable What to do What to do
speaking on the telephone. clothes and supportive footwear. • Sit tall at the front of the chair. • Stand (or sit) tall with arms at your sides.
It’s always good to ‘warm up’ your muscles Always begin with a warm up to prepare for • Hold the sides of the chair. • Lift both shoulders up to ears,
and joints and to ‘cool down’ after any exercise. the main exercises. There are four warm • March with control. draw them back then press them down.
up exercises. Complete them all if doing the • Build to a rhythm that feels comfortable. • Repeat slowly five times and feel the shoulder
exercises in one session. • Continue for 1-2 minutes. joints loosen.
If spreading the exercises over the day, do the
seated march first to warm up. You can also do
these warm up moves throughout the day to
help mobilise the joints for a length of time.
Ankle loosener Spine twists
Loosens ankles, improves heel to Loosens spine, helps looking over
toe walking action, keeps us stable. shoulders, turning in bed.
What to do What to do
“I used to go to a class every • Sit tall at the front of the chair. • Sit very tall with feet hip width apart.
week but now I’m doing my • Hold the sides of the chair. • Place your right hand on left knee and hold
• Place the heel of one foot on the floor the chair back with the left hand.
exercises at home they really then lift it and put the toes down on the • Twist the upper body and head slowly to
help me to keep mobile and it same spot. the right, back to the middle, and round to
helps me to think about how to • Repeat five times on each leg. the left.
structure my day!” • Repeat four more times slowly each way.
Christine12 13
“These days I think it’s
Main exercises – seated good for me to watch the
amount of alcohol I’m
drinking and also have
days without.”
Don
Make sure that the chair you use is sturdy and stable, so it
doesn’t move around when you’re getting in and out
of it. Wear comfortable clothes and supportive footwear.
Wrist strengthener Arm swings Pelvic floor strengthener Front knee strengthener
Improves grip strength, Helps with stamina and endurance. Helps reduce ‘leaking’ when coughing Strengthens the knee for walking
helps opening jars. and laughing. and bending.
What to do What to do What to do What to do
• Fold or roll a hand or tea towel into a • Sit tall away from the chair back. • Tighten the muscles as if you were trying to • Sit back in the chair, back supported and
tube shape. • Place both feet flat on the floor below knees. stop passing urine and wind at the same time feet under knees.
• Sit tall then squeeze the towel tightly • Bend elbows and swing arms from and hold. • Brush one foot across the floor then lift
with both hands, hold for a slow count of five the shoulder. • Try to hold for 10 seconds. the ankle slowly and straighten (do not lock)
then release. • Build to a rhythm that is comfortable. • Rest for four seconds, then repeat. the knee.
• Repeat this exercise 6-8 times. • Continue for 30 seconds. • Perform this 10 times. • Lower the foot with control.
• Aim to lift for a slow count of three and lower
More challenging option More challenging option Avoid for a slow count of five each time.
Squeeze then twist your towel before holding Increase pace and time to 1-2 minutes. • Squeezing legs together. • Repeat 10 times on one leg then swap legs.
for 10 seconds. • Tightening buttocks.
• Holding breath. More challenging option
Sit away from the back of the chair so more of
More challenging option your leg is off the chair when you lift. Keep the
10 quick contractions by drawing up the back strong while you lift the leg.
pelvic floor.14 15
“Drinking a glass of water
Main exercises – standing before meals and a balanced
diet are vital ingredients in
keeping our body and mind
well while staying at home.”
Bhim & Yogesh
Make sure that you are near a sturdy and stable worktop, and
that any chairs used will not move during the sit to stand exercise.
Wear comfortable clothes and supportive footwear.
Sit to stand Heel raises Toe raises Marching to improve huff and puff
If repeated regularly and slowly Helps strengthen muscles at the front Helps strengthen the muscles that Helps maintain bone density at the hip
will improve lower limb strength of the foot and the and calf muscles, lift the toe up, important for when and spine.
and stability. improves balance. stepping and for balance.
What to do What to do What to do What to do
• Sit tall near the front of the chair. • Stand tall holding a sturdy table, chair or • Stand tall holding a sturdy table, the sink, or • Stand to the side of the chair holding on with
• Place feet slightly behind knees. even the sink! with your back to a wall one hand.
• Lean slightly forwards. • Raise heels taking your weight over the big • Raise toes taking weight back onto heels and • Stand tall.
• Stand up (using hands on the chair for toe and second toe, hold for a second. without sticking bottom out. • March on the spot swinging the free arm.
support if needed. Progress to no hands • Lower heels to the floor with control. • Hold for a second. • Keep marching for 30 seconds.
over time). • Repeat 10 times. • Lower toes to the floor with control. • Turn slowly around then repeat using the
• Step back until legs touch the chair, then • Repeat 10 times. other arm.
stand tall, bend knees and slowly lower More challenging option • Repeat three times.
bottom back into the chair. Repeat the exercise, doing it slowly and hold More challenging option
• Repeat 10 times. for a second or so just before putting the heel Repeat the exercise, doing it slowly and More challenging option
down again. hold for a second or so just before put the If balance is good then bring in both arms and
More challenging option toe down again. march with more effort.
Try doing the exercise extra slow and hover for
a few seconds just before finally sitting.16 17
Main exercises – standing Aerobic exercises
Make sure that you are near a sturdy and stable worktop, and that Any activity that warms you
any chairs used will not move during the sit to stand exercise in up and gets you breathing
particular. Wear comfortable clothes and supportive footwear. slightly harder such as:
Dancing.
Going up and down stairs.
Leg swings Wall press-ups One leg stands
Helps improve strength on the straight leg, Helps improve upper body strength, Helps improve walking stability. Breaking up sitting
improves balance and stability. helps maintain bone density at the wrist.
Activities you can do to break up
What to do What to do What to do periods of inactivity such as:
• Stand to the side of the chair holding on with • Stand at arms length from wall. • Stand close to support surface and
one hand. • Place hands on the wall at chest height, hold on.
• Stand tall. fingers upwards. • Balance on one leg, keeping the Cleaning (dusting, polishing,
• Swing the leg furthest away from the chair • Keeping back straight and tummy tight, bend supporting leg straight but knee soft. making the bed, washing up).
forwards and back with control. elbows lowering body with control towards • Stand tall and look ahead
• Perform 10 swings. the wall. • Hold for 10 seconds.
• Turn slowly to repeat on other leg. • Press back to the start position. • Repeat with the other leg.
• Repeat eight times. Gardening (if you have one
More challenging option More challenging option or planting bulbs, herbs or
Raise the knee up higher to the front and make More challenging option Try to use the support surface less houseplants indoors).
the movement slower. Perform the movement more slowly or start and hold the position for longer,
further away from the wall. up to 30 seconds.
Stretch or stand during TV
advert breaks or after each
chapter of your book.18 19
Cool down Fire Safety in
your home
Finish by marching at a relaxed pace for 1-2 minutes. Then try to The Northern Ireland Fire and
perform all of the following stretches. They will help with posture, Rescue Service is keen to
walking and stability. reassure the public that
although it cannot deliver
community safety programmes
‘face-to-face’ that fire
safety advice is still
available to everyone
via specialist Prevention and
Protection Teams.
By phoning 028 9266 4221 and providing
your details you will be contacted discuss
your queries and circumstances and fire
Back of thigh stretch Chest stretch Calf stretch safety advice will then be provided to you over
Helps with putting on shoes Help improve posture, makes Helps ensure toes are lifted when the telephone.
and socks, lengthens stride reaching backwards easier. walking and for getting shoes and
when walking. socks on easier.
Follow the STOP Fire Message
S
Have a Smoke alarm on every floor
of your home.
What to do What to do What to do
• Sit at the very front of the chair. • Sit tall away from the back of the chair. • Sit forwards in the chair and hold T Test your smoke alarms weekly.
• Straighten one leg placing the heel on • Reach behind with both arms and grasp the the sides.
O B
e aware of the Obvious dangers in
the floor. chair back. • Straighten one leg placing the heel
your home.
• Place both hands on the other leg then sit • Press your chest upwards and forwards until on the floor.
really tall. you feel the stretch across your chest. • Pull your toes up towards the ceiling. P Plan your escape route, should a fire occur.
• Lean forwards with a straight back and feel • Hold for 10-20 seconds. • Feel the stretch in the calf.
the stretch in the back of the thigh. • Hold for 10-20 seconds.
• Hold for 10-20 seconds. • Repeat on the other leg.
• Relax and repeat on the other leg.20 21
Preventing accidents in your home Staying safe from scammers
More accidents happen in the home than anywhere else, so we are Criminals are always on the lookout to exploit people of all ages.
encouraging everyone to be mindful of the dangers in and around Many of us have rational fears regarding Covid-19 and these fears
the home. are used by dishonest people to scam us of money.
Like a lot of people across the world today you will be spending There are lots of ways people might try to take money from us,
a lot more time at home and in your gardens (if you have one) for those who have an internet account and use emails this is a
so it is important that you avoid scenarios that could lead to common way people may try and con us.
an accident.
By following these tips, you can prevent the Test smoke alarms and carbon
most common types of injury. monoxide detectors; Have fuel
burning devices checked regularly by
Here are some top tips: an expert; Have chimneys and flues
swept at least once a year.
Secure any loose fitting rugs to avoid
trips and falls. If carrying out any DIY, avoid falls
from height by checking a ladder’s
Examples of common Here are five ways to
condition before use. Covid-19 scams: spot scam emails:
Keep stairs clear from clutter
and well lit. Stop and disconnect all electrical So far the PSNI are already aware of; Pension 1. The email asks you to confirm
appliances and tools before repairing scams, Free Covid-19 testing, free supermarket personal information.
Be mindful of dangers associated or cleaning them; only use tools/ vouchers, tax rebate scams, DVLA refunds, 2. The web and email addresses do not look
with hot appliances or with hot materials/products in accordance fake competitions, investment scams, doorstep genuine or are from unusual addresses.
liquids to prevent burns and scalds with their instructions. scams e.g. Collecting groceries or cleaning 3. It’s poorly written, e.g. there are spelling
and try not to carry hot liquids services, fake fines for leaving your house, mistakes or grammatical errors.
further than necessary. Drink responsibly. free money from the Government, charity 4. There’s a suspicious attachment which you
scams, and websites selling fake Personal must not open.
Be careful with sharp objects such Protective Equipment. 5. The message creates a sense of urgency or
as knives when preparing food or makes you think you will benefit by clicking.
cooking. Mop up spills immediately. Your bank or the police will NEVER ask you to
transfer money or move it to a safe account. Old ways of tricking people are still being used,
Have a touch lamp beside your bed so we need to be careful of unknown visitors. If
and turn on your hall light when you are concerned with anyone calling to your
getting up during the night. door or by phone, seek help from an official
source such as the PSNI or a registered charity.
Don’t overload electrical sockets and If you think you have fallen for a scam,
You can phone Quick Check on the police non-
remove trailing leads from plugs. contact your bank immediately and
emergency telephone number 101. The call
report it to Action Fraud on 0300 123
will be answered personally and promptly by a
2040 or via actionfraud.police.uk.
trained operator, they can check if your caller is
really from the organisation they claim.22 23
Keeping nourished What to do if you fall
What we eat and drink is really important for our health. It keeps If you do have a fall, lie still for a minute, try to stay calm and check
our immune system strong and resilient as well as enabling us to yourself for injuries. Even if you are unhurt, make sure that you
have the energy to do the things we enjoy. tell a healthcare professional, family member or carer that you
have fallen.
Here are some top tips: Keeping your kitchen cupboard
and freezer stocked – keep If you know you can’t get up, or feel pain in Try to keep warm by covering yourself with
Enjoy your food – why not try some simple, tasty foods and your hip or back, then try to call for help by whatever is close by and try and keep
some new foods or go back to old long-lasting foods, such as using your phone or pendant or by banging on moving your limbs and roll from side to side
favourites? Dig out some old and dried milk powder, tinned soup, radiators or walls. if you are able to. If an emergency and need
new recipes to try. rice pudding. urgent medial help contact 999 and if you are
Have plenty of variety in Make meal preparation unable to talk dial 55.
your diet – to help you get all the easy – ideal for when you need 2. 3.
1.
nutrients you need and maintain something quick and simple,
a healthy weight. for example, ready meals,
snacks, finger food and meal
Keep an eye on yourself – if you
delivery services.
think you are eating less than
usual or don’t have much appetite Stay well hydrated – we need
keep track of your weight or check about 6-8 cups/glasses of fluid
if your clothes, jewellery or belts for example, tea, coffee, water, low Roll onto your side, and then Use your arms to push Crawl towards a very stable
are looser than usual. fat milk, or sugar free drinks. push up onto your elbows. yourself onto your hands piece of furniture (a sturdy
and knees. chair or bed) and hold onto it
If you have a poor appetite If you drink alcohol – it is for support.
– have you been losing weight recommended to not have more
without trying or have a low than 14 units (one unit is a half 4. 5. 6.
body weight? You should try to pint or a small glass of wine) a
increase the amount of energy week. Try to spread this out and
and protein you get each day. You have alcohol free days. Alcohol
may find it useful to: does dehydrate you, so if you can,
have water, juice or a soft drink
• Eat little and often.
in between.
• Use full-fat food and drinks
(for example, full-fat milk, itamin D – It’s important to
V Slide or raise the foot of your Lean forwards and push Turn around and sit down.
yoghurts, cheese). consider taking a 10 micrograms stronger leg forwards so it’s up using your arms and Sit for a minute or two and
• Eat more protein such as meat,
VITAMIN D
10µg (mcg) supplement of vitamin D flat on the floor. front leg, slowly rising to a catch your breath.
fish, eggs, pulses or nuts. during this time of the coronavirus standing position.
• It may help to speak to your GP. as many of us are spending
more time indoors. Vitamin D
helps keep our bones, teeth Quitting smoking is one of the best things you can do for your health at any time.
Think about how you will get Coronavirus is a respiratory disease and smokers are more at risk of severe
and muscles healthy. For more
your shopping – ask a neighbour illness. This means that it is more important than ever to stop smoking and
information speak to your GP or
or family member and check out protect others around you from secondhand smoke. There are lots of ways to do
pharmacist.
your local food delivery options. this, for more information, call 0300 123 1044.
24 25
Managing your energy supplies
Electricity Oil Switching Supplier
If you use a pay as you go or pre-payment meter There are two types of care register for If you rely on domestic home heating oil and Switching supplier can save you money on
for gas or electricity and are worried about vulnerable electricity customers. have the finances, you may wish to take your energy bills. You can speak to your supplier
being able to top this up, speak to your supplier advantage of the current low prices and get about changing tariff or switch to a different
about options available. It is important to let your supplier know if you your tank filled. supplier. In Northern Ireland there are five
are in a vulnerable situation including being of electricity suppliers and two gas suppliers. The
This might include: pensionable age or having a disability or The Northern Ireland Oil Federation has assured Consumer Council in Northern Ireland offers
medical condition. You can join the customer customers that oil deliveries are continuing as free independent advice on switching 0800 121
• Nominating someone to top up your meter care register with your supplier and this will normal and companies have removed the need 6022 (Monday to Friday 9am to 5pm). Please
for you. give you additional support such as password to interact with the driver. If you have a shielding note that as energy suppliers are reporting high
• Having additional credit added to your meter. security or information in different formats. letter and need the delivery through the house, volumes of calls you may find it quicker to try
• Having your prepayment meter changed to a You can sign up by contacting your supplier please let your oil supplier know in advance. online options first if this is possible.
credit meter. using the number on your bill or prepayment
card.
If you have a standard credit meter and are
worried about affordability or are in energy If you rely on electricity for essential equipment
debt then speak to your supplier about options like a stair lift or oxygen, you should also
available like: join the NIE Medical Customer care service.
This will give you priority contact and
• Changing your bill payment plan reassurance if there is a power cut. To sign up,
contact NIE Networks on 03457 643643.
Energy Efficiency and Accessing Benefits
• Reducing how much you pay or asking for
longer to pay off debts. Saving Money Make sure that you claim all the benefits
It is important that you use the energy you need that you are entitled to.
If you are using a credit meter, you won’t be
disconnected during the crisis. to keep warm, safe and healthy at home.
Making small changes in how you use this can You can ring the free government ‘Make the Call’
often reduce your bill. This might include, service 0800 232 1271 or Age NI advice
service on 0808 808 7575 for a full benefit
• Using a thermostat to control your heating. entitlement check.
Gas • Washing clothes at 30°c.
Gas Pre Paid Meter (PPM) customers can • Switch to LED lightbulbs.
also contact the Northern Ireland Coronavirus • Don’t leave appliances on standby.
community helpline on 0808 802 0020 if they
You can get more saving tips from the NI Energy
are unable to get out and do not have anyone to
Advice service 0800 111 4455. You can also visit
top up their card. Gas customers can also join a
www.nea.org.uk.
customer care register by phoning the number
on their gas bill, or their PPM card.26 27
Helpful numbers and contacts Western area contact numbers
Action on Elder Abuse Diabetes Helpline GP Out-of-Hours Service – Derry City & Strabane District
Call 080 8808 8141 Tel: 028 9536 0600 Western Urgent Care Council
Monday to Friday, 9am to 5pm 7 days a week, including bank holidays, (Limavady/L’Derry/Strabane/Omagh/ Tel: 028 7125 3253
If you are an older person and concerned about, or
9am to 3pm Enniskillen) Email: info@derrystrabane.com
affected by abuse, you can ring this dedicated helpline. Has been launched in response to #COVID19 for people
living with diabetes in Northern Ireland. Monday to Friday 6pm to 8.30am and www.derrystrabane.com
Age NI Advice Service 24 hours weekends and bank holidays www.facebook.com/derrycityandstrabane-
and ‘Check in and chat’ Digital Help Tel: 028 7186 5195 districtcouncil
Attendance at GP Out-of-Hours centres is by
www.twitter.com/dcsdcouncil
phone service Text the word DIGITALHELP
appointment only so please phone in advance.
Freephone: 0808 808 7575
(all one word) to 67300 with a brief Fermanagh & Omagh District
description of what help you require Make the Call Service
Email: info@ageni.org Council
Monday to Friday 9am to 5pm including Provided by Go ON NI and BITC to give Digital advice to
those who require some guidance. Tel: 0800 232 1271 Tel: 0300 303 1777
Bank Holidays Email: makethecall@dfcni.gov.uk Textphone: 028 8225 6216
Provides advice, information and benefit checks. Mental Health/Emotional Contact to make sure you’re getting all the benefits, Email: info@fermanaghomagh.com
Anyone over 60 in Northern Ireland can also register
free of charge, to receive a regular telephone call. Support services and supports you’re entitled to.
Monday to Friday from 10am to 4pm. www.fermanaghomagh.com
Lifeline 0808 808 8000 www.facebook.com/fermanaghomagh
Alzheimer’s Society Dementia Samaritans 116 123 www.twitter.com/fermanaghomagh
Connect support line CRUSE 0808 808 1677 Council Home Safety Services
ALLY Foyle (Active Living in
0333 150 3456 Monday to Friday 9.30am to 5pm (excluding To help prevent accidents, local councils offer a free
assessment visit and equipment (subject to availability) to Later Years)
www.alzheimers.org.uk bank holidays) extended hours on Tuesday, the homes of those over 65 years or who are vulnerable.
Wednesday and Thursday evenings until 8pm. Tel: 028 7126 5098 or 07419 987095
Open every day and includes the online forum for
carers Talking Point.
Contact your local council’s Home Safety Officer to Email: info@allyfoyle.com
For immediate 24 hour support contact Lifeline or avail of this service.
Samaritans 116 123. CRUSE helpline for those www.facebook.com/activelivinginlateryears
Carers NI Helpline bereaved and self-isolating/bereaved by the virus call
Causeway Coast & Glens www.twitter.com/ally_foyle
0808 808 1677.
Tel: 028 9043 9843 Borough Council Causeway Older Active
Monday to Thursday, 9am to 4pm Northern Ireland Fire & Rescue Strategic Team (COAST)
Email: advice@carersni.org Tel: 028 7034 7034
Service (NIFRS) Email: Tel: 028 77767860 or 07517 076815
Provides a range of general and specialist advice
services for carers, including advice on benefits, Anyone who is concerned for their own or environmentalhealth@causewaycoastandg- Email: coast.manager@yahoo.co.uk
community care and carer support. someone else’s home fire safety contact lens.gov.uk
www.facebook.com/coastnetwork
Tel: 028 9266 4221 www.causewaycoastandglens.gov.uk/
COVID-19 Community Helpline www.twitter.com/COASTnetwork
They cannot deliver “face to face” fire safety advice, www.facebook.com/CausewayCoastandG-
– Regional number but can provide advice over the phone via specialist lensCouncil South West Age Partnership
Prevention and Protection Teams. www.twitter.com/CausewayCouncil
Tel: 0808 802 0020 (SWAP)
Email: covid19@adviceni.net NHS 111 Tel: 028 82 251824 or 07955 787456
9am to 5pm, seven days a week
If you have symptoms of Covid-19 you can ring NHS 111 Email: aforbes@southwestagepartnership.
Local to Northern Ireland, and is managed by Advice NI. for information or advice and they will help you decide co.uk.
if you need to contact your GP. www.facebook.com/swapnetwork/
www.twitter.com/PartnershipSwKeeping Well at Home
The Healthy Ageing Research Group, linked to the Manchester Institute for Collaborative Research on Ageing, based at the University of
Manchester have created this booklet in close collaboration with: Greater Manchester Ageing Hub, Greater Manchester Older People’s
Network, Greater Manchester Combined Authority, Age UK Salford, Greater Manchester Nutrition and Hydration, Greater Manchester
Health and Social Care Partnership and GreaterSport in partnership with GM Moving. With special thanks to Jason Bergen, Later Life
Training, the National Centre for Sport and Exercise Medicine, and the Centre for Ageing Better, Age-friendly Belfast, Age-friendly Network
NI, Public Health Agency for Northern Ireland, Age NI and the Frailty Network.
Designed by Think Design Manchester
You take responsibility for your own exercise programme. The authors and advisers of the exercises in this programme accept no liability. All content is provided for general information only, and should
not be treated as a substitute for the medical advice of your own GP or any other health care professional. Health care professionals using these exercises do so at their own risk. Whilst these exercises
have been used in research trials and many thousands of older people do similar exercises from other home exercise booklets, the authors do not know you, your medical conditions or physical fitness
and cannot give advice tailored to you, your medical condition or physical function. The authors cannot guarantee the safety or effectiveness of this program of exercises for you. Any noticeable changes
in health, pain, mobility or falls should prompt a visit to your GP. This booklet should not be treated as a substitute for medical advice of your doctor.
Keeping Well at Home Dv.01-HSCNI 16 September 2020
Visit ageni.org/movewithmary to join in.
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