Health and Wellbeing
Health and wellbeing coaches help people make positive and lasting changes to their health. The coach guides the individual through the process of creating a vision for their health and well-being, developing a healthy mindset and healthy habits, and encouraging them every step of the way until they accomplish their goals.
We have arranged training for 7 of our Healthcare Assistants who speak a number of languages to help provide support to our patient population.
They will focus on some specific different areas: Exercise, Sleep, Wellbeing, Diet, Smoking and Alcohol consumption.
This service is available for any patient registered with Thistlemoor Medical Centre. We will be helping anyone who wants help with lifestyle factors, pateint referred by a health professional, with a long term condition such as a breathing or heart condition.
Patients will be supported to make changes to their life and prioritise improvements. This will be monitored through questionnaires at the begining and at the end of treatment. This will be supported by a GP lead - Dr Emma Hamilton.
We have been reaching out to local contacts in Physiotherapy (Ultimate Performance Lifestlye - (https://www.upl.life) who are putting together some video's to help people stay more active. We have also worked with a local Personal Trainer (Giuseppe Polvere) who has put together information on Nutrition and Staying Active with exercise. We are interested in working with local dieticians and if you are available and would like to be part of this work - please contact us.
Screening questions to be asked:
What two things in your life could you change that would make you healthier and happier?
If the mention other issues such as housing, financial struggles they may be referred on to other appropriate services such as the social prescribing team
Are you ready and able to make that change right now?
(this might reveal that they would like to make a change but have circumstances that mean they are not in the right position to target it right now)
If the answer is no at this stage we would ask
Would you like us to provide you with some written information?
Are you happy for us to contact you again in 3 months to revisit this?
Would you like our support in making these changes?
If the answer is yes we will add them to the health coaching waiting list.
Input from other Team Members
General Practitioner lead
Review of plans
Review of service alongside other leads
Consideration of development of resources to support patients
Information - Where to start with exercise
Planning / Plan to follow for patient
Discussion about benefit of Exercise
Discussion re effective nutrition to support exercise goals
General lifestyle advice - re smoking, stress, alcohol and impact on these goals.
Goals: Weight loss, Improve CVD fitness, Improve Strength, Energy and Mental Wellbeing
Importance of keeping active
Keeping mobile and strong
How to keep fit and strong if you have a pre-existing condition / MSK issue
Prevention of injury (stretching / balance etc)
Mental Wellbeing -
Why is it important and how do do it
How to manage stress, low level anxiety and mood
What are the different therapies how do they work and what might be right for you
Self-help - what can people do to help
Effect of alcohol, caffeine, diet etc
Nutrition (could be part of PT or dietician / physio)
How to have a healthy balanced diet
Food and different conditions
Differing options to help i.e. intermittent fasting. dietdoctor.co.uk
Please see some useful links:
10 daily exercise tips from Giuseppe Polvere Personal Trainer
Get up and moving- a minimum of 30 mins a day walking can really benefit the body if you can’t do that then break up that 30 mins into two 15 min slots,
Track you progress- use a pedometer to really keep you motivated by tracking the amount of steps you do, set a goal (10,000 steps) is equivalent to around 5 miles! If you have a goal you are more likely to lose weight and improve your fitness
Work out with a friend or family member- one of the best motivators out there and it doesn’t cost a penny! By training with a friend or family member can be a great stimulus to not give up and push on further
Set SMART GOALS- Specific, measurable, achievable, realistic and time bound. For example, 15 min walk, 3x a week Mon, Wed, Fri this initial goal is more than achievable, realistic and doesn’t take too much of your time up. Always write your SMART goals down
Use visual goals/reminders- using notes of fridges, computers or having alerts come up on your mobile will mean your walk or activity is more likely to happen not to mention you’re more likely to be successful long term if you focus on one thing at a time
Use your initiative- if you use your car for a 5-10-minute drive- WALK If you take the lift at work-TAKE THE STAIRS Simple options like that can make all the difference long term and will always have a benefit for your health
Keep mobile- If you know you work a very sedentary job or are at home a majority of the day use 5-10 breaks to walk, stretch or change the scenery in order to keep your mind and body awake
Test yourself regularly- Keep up with your haemoglobin and blood glucose testing. Good test results can encourage you to keep with an exercise program, even when it feels tedious.
Reward yourself- have a positive approach to everything you do whether it be exercise, work or your lifestyle as you get fitter, lose weight you will have more energy which in turn will make you feel more alive and give you a sense of achievement
Look at the big picture- building up your fitness/exercise levels isn’t important, in terms of the bigger picture what you need to look at is your health long term and having a sustained level of health and fitness making it a behavioural change and not having the mind-set that everything will be perfect in 2-3 months
Importance of pre/post workout care)
A huge aspect of exercise that is neglected by many people is stretching and care after both before and after they have exercised. However, both have great benefits and should always be integrated in order to help recovery and boost performance next time.
The main benefits:
Helps improve flexibility (increase range of motion)
Assists correction in posture (lengthening muscles that are usually tight, (because of so much time at our computers, many of us have tight chest muscles which pulls the shoulders and head forward, leaving us with a hunched shoulder look)
Potential to decrease injury by preparing muscles for work before activity
Increases blood and nutrient supply to muscles, thereby possibly reducing muscle soreness
Even a short amount of time (10-15 minutes) of stretching can calm the mind, provide a mental break, and give your body a chance to recharge
Classes like yoga or Pilates offer you a chance to spend an hour releasing tension physically and mentally
To get the most out of the stretching you do, here are some suggestions
Commence with dynamic stretches, think of dynamic stretching as more of a warm-up for your muscles. These involve wide range movements, instead of static holds for your muscles. An example could be moving your arms in circles to get the blood flowing in your muscles, or a few low-impact squats. The goal here is to get your entire body ready for the workout, and to loosen up your muscles. Dynamic stretching can also elevate your heart rate better than static stretching and get your entire body ready for the rigours of your exercise program.
Warming up, stretching & foam rolling (SMR)
Warming up regardless of what exercise, fitness level and age you are it is essential you do some sort of preparation in order to prime your body what activity below is a great simple full body warm up, in addition to the warm up stretches (diagram below) can be done after exercise
The super 10 full body warm up
10 reps on each exercise
Open chest/back push & pull
Scapula (upper backretraction)
High knee to chest (10 on each leg)
BW Squats (Slow and hold at bottom)
Hip rotation (leg swing out to the side)
Side lunge/rotate torso/ arms overhead
Myofascial Release is a safe and very effective hands-on technique that involves applying gentle sustained pressure into the Myofascial connective tissue restrictions to eliminate pain and restore motion. This essential “time element” has to do with the viscous flow and the piezoelectric phenomenon: a low load (gentle pressure) applied slowly will allow a viscoelastic medium (fascia) to elongate. (John F Barnes) Is an internationally recognized physical therapist, lecturer, author, and the leading authority on Myofascial Release. This can be used pre, during or post training and also very beneficial on a rest day as active recovery to speed of your body’s recovery process.
Feet (Base of foot)
5 x 3
Inside-outside of foot
Soleus (Inner calf)
8 x 2
Find trigger point use other leg
Gastrocnemius (outer calf)
8 x 2
Find trigger point (upper calf)
5 x 3
Start together then go to single leg (increases pressure)
5 x 3
Be cautious as this area is very tight above the knee joint
8 x 2
Foot on ground then go to elevation
8 x 2
Use other leg across knee
10 x 3
Use ROM available
Following on from the beginner myofascial release programme a great way to see how affective it has been is to do controlled static stretching of both the lower body and the upper back region:
-Shoulder rotation/ROM (range of movement/motion)
http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&pagename=91 - detailed diagrams of foam roll techniques
Simple 30 min training program
Bodyweight to start
Progress with light weights