10 Today’ audio exercise routines, which have been designed to help older people stay active at home during the coronavirus outbreak, will be available on demand through BBC Sounds and broadcast live on BBC Radio 5 Live Sports Extra. The broadcasts are the result of a special partnership between Sport England, Demos, Anchor Hanover and the BBC and have been inspired by Japan’s Radio Taiso - which broadcasts popular national daily exercise programmes on Japanese radio.
There are 7.4 million people aged over 70 in England, and with people mostly confined to their own home following the latest government advice, there's never been a more important and relevant time to encourage and inspire older people to remain active and boost their mood, mobility and wellbeing, while at home. 10 Today is a set of 10, 10-minute, audio workouts designed to get older people stretching and moving at home.
Each involves engaging and easy to follow routines that are accessible and safe, can be done at any time, whether standing up or sitting down, and are adaptable to different fitness levels. Today’s announcement follows the launch of ‘Join the Movement’, Sport England’s new national campaign which is backed by government to encourage and inspire people to be active at home using #StayInWorkOut on social media.
The latest government guidance on exercise in public open spaces – information correct as of 7 April 2020. The government’s priority is to save lives and the best way to protect yourself and others from illness is to stay at home. However, exercise is still important for people’s physical and mental wellbeing, so the government has said people can leave their homes for exercise once a day.
Please use the following guidance in order to stay safe:
- stay local and use open spaces near to your home where possible – do not travel unnecessarily
- you should only go outside alone or with members of your own household
- keep at least two metres apart from anyone outside your household at all times
- gatherings of more than two in parks or other public spaces have been banned and the police will enforce this
- if you have a garden, make use of the space for exercise and fresh air
- take hygiene precautions when you are outside, and wash your hands as soon as you are back indoors
if walking your dog in areas used by other people, you should walk your dog on a lead to ensure you can safely keep two metres away from others.
The Chartered Society of Physiotherapy has adapted a simple set of exercises designed for older people to help prevent deconditioning whilst living in isolation. Developed by physiotherapy experts the exercises are designed to help older people stay strong, improve mental health and prevent falling.
The strength and balance exercises include:
- Sit to stand
- Heel raises
- Toe raises
- One leg stand
- Heel-toe stand
- Heel-toe walking
During this Covid-19 crisis, a risk to the country's seniors is that their mobility deteriorates putting them at higher risk of dependence and falls. We know too that it is a challenge for staff supporting them to stay active while adhering to any Covid-19 restrictions. Later Life Training has devised a series of short online regular movement sessions called Make Movement your Mission. These movement sessions can be done either in a chair or standing holding onto a support and are being broadcast by Later Life Training UK in response to the current crisis being experienced by seniors.
- The three daily movement sessions involve Later Life Tutor Bex Townley broadcasting live for ten minutes via the Make Movement your Mission group Facebook page at 8am, 12pm and 4pm.
- The instructor clearly demonstrates each movement and provides safety guidance and instructions on how to adapt each movement to suit need, whether in sitting or standing.
- These sessions are linked to an ‘I CAN Active Calendar’ available to download for free from the Later Life training website. The calendar is also available in Spanish and Greek and can be used for participants to track and record their progress over time.
These movement broadcasts include motivational strategies and over the 90 sessions they plan to progress these movements.
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