​

• Do leg strengthening exercises.

• Walk on tip toes around the house.
• Bend your knees (with feet well apart) while doing the dishes.
• To encourage you to get up, have your phone and TV remote out of reach, but not so far that you have to rush to get them (we don’t want you falling!).
  
  

These are just some ideas to help keep you and your joints moving over the winter.  If you want to do more try:

• going for a daily walk
• the gym
• an exercise class

 
If this seems too much, how about putting your phone and TV remote a few steps away from your chair and getting up and walking around the house every hour.
 
Remember the Rule of thumb – move whenever you can
 
If you need any further assistance to keep your stiff joints moving just contact Therapy Professionals our friendly Physiotherapist can help.
 
Just contact us at Therapy Professionals Ltd 
 
       Phone:                      03 3775280                          Fax:    03 377 5281
       Email:                        admin@tpl.nz
       Website:                   therapyprofessionals.co.nz

Keep Fit with Gardening

Gardening helps keep us fit.  It works and stretches our muscles. However, it can be hard on other parts of the body, especially our back and knees.
 
Don’t overdo it!!
 

Here is some advice from our friendly physiotherapists on how to keep fit with gardening and avoid the physical drawbacks from the activity.  
 
Their general advice is to:

• start with short bursts of 30 minutes, 2 or 3 times a week.If you feel okay after this, increase the time (don’t double it!).
• change activities after 10 minutes.
• keep a bottle of water with you and sip regularly (dehydration causes headaches and tiredness).
• avoid gardening at the hottest time of the day in full sun.
• remember your hat and sunscreen.

Posture is Important
 
We all take our posture for granted and rarely think about how our activities affect our posture and how our posture affects our health.  Many of us don’t even know what good posture looks like.  Here are a few tips from our friendly physiotherapist.
 
Poor posture can lead to pain, discomfort and loss of function.  For example: 
 

• standing with uneven weight distribution may cause lower back pain
• rounded shoulders with a chin poking out may cause neck and upper back problems.

 
Good posture is the position of the body puts the least strain on the muscles and joints.  Your posture is good when the shoulders are down and the back and the three natural curves of the spine are maintained while standing, sitting, lying down or being active. 
 
What does good posture look like?  From a side view if you were to put a straight line from your ears it should pass through the middle of your shoulders, knees and ankles.

Hints on maintaining good posture:
 
Check your posture using the reflections of shop windows or mirrors and correct if needed.

If you want any help to improve your posture our friendly physiotherapist can help,
just contact Therapy Professionals Ltd.

Ph:      (03) 377 5280                         Email:           admin@tpl.nz

Prevent winter illness
 
The elderly and disabled are at a higher risk of complications from winter illness, such as:

• dehydration
• poor nutrition
• pressure injuries 
• deep vein thrombosis
• chest infections

​When we’re caring for people it is important to look after ourselves and those we are caring for.  Here are some tips on preventing winter illnesses:
 
1.    Get a flu vaccination. 
​
2.    Keep hygiene up by

• regular hand washing with soap for 20 seconds 
• cough and sneeze into a tissue then throw out orinto your elbow.
• wash cups & cutlery well,  and surfaces regularly, especially phones and keyboards

3.   Exercise – 30- 60 minutes at least three times a week.  
      Guidelines on when to and when not to exercise.

4.   Eat a healthy diet – have three meals a day that includes dairy, fruit, vegetables, protein, and
     cereals. 

5.   Drink plenty of fluids – eight cups plus a day.

6.   Get fresh air though your house regularly - open curtains during daylight hours and windows for
     a short period during the day.  

​7.   Keep your house dry and warm - heat your home to at least 18 °C. Avoid using gas heaters and  
       drying your washing inside.  

8.   Ensure your vitamin D levels are good - get outside in the sun for up to 15 minutes a day, eat
      vitamin rich foods or discuss supplements with your Doctor. 

9.   Get 8 -10 hours regular sleep - the body does most of its healing and maintenance while we
      sleep.   

10.  Keep up your social life. Spending time with family and friends is good for your health.  

11.  If you do get sick - stay at home and seek medical attention if required.

If anyone gets sick

While there’s not much you can do to reverse a cold or flu there is evidence you can shorten the duration and severity by:
​

• resting – it is often hard to know whether you should exercise or not.  Here is some good advice. 
• eating more vitamin C-rich fruit and vegetables -  good choices are broccoli, kiwi fruit and oranges
• drinking plenty of fluid – 8 cups plus a day. Try warm fluids such as herbal teas, lemon and honey drinks and soups.
• enjoying homemade chicken soup - research has shown that chicken soup, sometimes called ‘Jewish Penicillin’ can helps relieve cold symptoms

Choosing a bed and mattress
Advice for residential facilities

Finding the best beds for your facility can be hard, as there’s so much choice and great marketing. Making the wrong choice can cost a lot in replacement beds, cause injury to staff or residents and loss of independence for your residents.

Here are a few tips to help you purchase the most versatile beds for your residents’ needs. 

Bed height:    We recommend:
 
a) adjustable height beds as they can accommodate:

• the comfort of residents getting in and out of bed independently, allowing a 90 degree angle between body and leg

• the comfort of carers as they work
• wheelchair seat heights for independent or assisted transfers
• the added height of any pressure area equipment

 
 Electrical or manual adjustable beds are available.  When choosing, consider how often the beds    will be adjusted up and down each shift.  If frequently, we would recommend an electric bed as it reduces the likelihood of injuries to your staff.

b) ensuring enough clearance under the bed for a hoist.
 
c) securing the bed electric cords with loosely fitting plastic ties.
            
  Other adjustable features

• back rest, for seating residents up in bed
  
• bending at the knees (profiling) stops residents sliding down the bed while seated
  
• tilt
  
• foot and head boards

 
Mattress:   We recommend a mattress:
 
a) with a firm edge for ease of getting in and out of bed

b) firm enough to support people with a soft enough surface for comfort
 
To help keep your residents as mobile or independent as possible and reduce the likelihood of injury to your staff, there is a range of bed accessories to help.
 
For more help choosing the right bed and accessories for your circumstances our friendly Physio and Occupational Therapists can help.  Just contact us at Therapy Professionals. 
 
Phone:           (03) 377 5280             
Email:            admin@tpl.nz
Website:        www.therapyprofessionals.co.nz

Vitamin D and the Winter Months
 
Vitamin D is important for:

• bone growth and strength
• muscle health
• our immune system
• wound healing

 
The main way of obtaining vitamin D is to produce it ourselves by exposing our skin to the sun.  In the winter it’s hard to get enough direct sunlight to maintain our vitamin D levels. If our vitamin D levels are low we can be at risk to a wide variety of health issues, including:

• bone diseases (eg, rickets, osteoporosis, hip fractures)
• cardiovascular diseases (eg, coronary heart disease, heart failure, stroke)
• infectious diseases (eg, tuberculosis, acute respiratory infections)
• altered immune function (eg, rheumatoid arthritis, Type 1 diabetes)
• cancer (eg, colorectal, breast)

 
You may be more at risk to low levels of vitamin D if you:

• have a dark skin and are of Maori, Pacific Island, African or Indian descent 
• have a gut condition like Crohn’s or Coeliac disease which prevents you from absorbing vitamin D. 
• cover your skin with cloths for cultural or religious reason
• avoid the sun and always apply sunscreen if outside no matter what time of the day or year.
• are elderly, disabled, immobile and spend most of your life inside.
• are a baby, teenager, pregnant or breastfeeding as you will require higher levels of vitamin D.

 
Signs you may have low vitamin D levels include:

• cramps
• aches and pains in your muscles
• repeated colds and flu

When exposure to sunshine is limited, especially in the winter in the South Island, we may need to find other sources of vitamin D, eg food. Foods containing vitamin D include:
 

• fatty fish eg salmon, herring, mackerel, sardines, tuna
• eggs
• fortified milk and yoghurts
• some margarines
• butter
• liver

 
You may need a vitamin D supplement if you can’t get outside regularly and your levels are low.  Discuss supplements with your Doctor, they are not recommended for everyone.
 
For more information listen to this from the National Radio:
 
https://www.rnz.co.nz/national/programmes/sunday

If you want help to improve your dietary vitamin D intake our friendly Dietitian can help. 
 
Just contact Therapy Professionals. 
 
                        Ph:                            03 3775280 
                        Email                         admin@tpl.nz
                        Website:                   therapyprofessionals.co.nz
 

 I don't want to be a bother

As we age our bodies don’t function with the same ease they once did. This can be a slow and insidious process or a sudden shock after an accident or illness.  Over time we start finding some things aren’t as easy to do as they used to be, like: 

• turning on taps 
• getting out of chairs or cars
• pulling plugs out of the wall 
• lifting jugs and opening cans
• getting out and about
• showering and dressing
• cooking or swallowing
• gardening and cleaning
• hearing the phone or doorbell

 
Many of us stop doing things because it’s too hard and having to ask others to do or help with these tasks can be frustrating, inconvenient and embarrassing. 
 
Many of us don’t want to ask for help as we ‘don’t want to be a bother’and we leave seeking help until we get into difficulty. We may struggle alone at home with little knowledge of the help available to assist our independence.
 
Feeling as if you are relying on family can make you feel like a burden and we want time with family to be precious and enjoyable, not a chore. You don’t have to struggle alone professional advice is available to help you maintain your freedom and avoid an unnecessary crisis. 

                           key turner                                              tap turner                                     electric plug puller

If you, or anyone you know, is struggling to maintain their independence and confidence Therapy Professionals friendly therapists can help to make life easier.  They will suggest adapting your home or lifestyle, recommending alternative ways of doing things or giving tips on useful gadgets and equipment. 
 
You don’t have to struggle alone, we can help, we come to you.
 
Just contact us at 
 
            Therapy Professionals Ltd
            PO Box 7807, Christchurch
            
            Phone:          03 377 5280                Email:     admin@tpl.nz
            
            Website:        www.therapyprofessionals.co.nz

Building or Refurbishing your Buildings - 
​Advice for Residential Facilities

Keeping your clients and staff safe, keeps your business safe.
 
Planning for a safe, workable environment is cost effective.
 
Getting the design or redesign of your building wrong can cost a lot in:

• fixing the mistakes
• potential Staff injury
• inefficient working spaces
• disruption to your business while the problem is fixed 

 
It is more cost effective to get your building future proofed while under construction. Our Therapists have seen some very expensive mistakes made over the years and recommend you consider the following:

• Have the bedrooms large enough for two people to work on both side of the beds
• Use lino floor coverings for ease of moving people and equipment.  If you have carpet, ensure it’s low pile.
• Have extra wide internal doors so equipment can be moved easily
• Have enough space between chairs, and other furniture in lounges, bedrooms, bathrooms, and the dining room for two people to assist a resident on both sides
• Put overhead hoists in all areas
• Have wet area bathrooms with non slip floor surfaces
• Have direct seamless access into the building (not stairs)
• Have storage spaces for equipment close to where the equipment is needed 
• Have hallways wide enough to manoeuvre equipment into and out of rooms with ease.
• plan for an increasing number of larger residents

 
Architects, project managers and building companies are great at the big picture of a building, however they don’t understand the complexities of the work you do.

Handwriting is Crucial for Development
 
For most of us handwriting is a task we take for granted.  We don’t consider how much goes in to it, nor do we think about the implications of not mastering this skill.
 
Handwriting is a complex process.  It involves:

• quickly transferring a thought into words
• accessing memory to choose the correct letters that make up a word (symbols)
• holding and directing the pen
• feeling the page and coordinating eyes to form the letters on the page.

 
Today with technology we increasingly use typing in place of handwriting.  Although typing and technology are useful tools handwriting has many benefits.  According to research three areas of the brain light up in a highly coordinated way when a person is handwriting and no such activity is observed with typing.
 
The physical act of handwriting helps improve:

• reading and writing
• reading comprehension
• memory and recall
• critical thinking and conceptual development
• creativity
• calming the body and nerve ends
• managing depression and anxiety
• problem solving
• organising and processing information
• focusing on tasks.

 
Children who struggle to write by hand often avoid it or are encouraged to type instead.  Unfortunately they then miss out on all the benefits derived from handwriting and from gaining help for the underlining cause of their difficulty, which may include problems with:

• fine motor weakness or weak hands
• poor coordination between hands
• poor core muscle strength or posture control
• poor eye hand co-ordination
• poor processing of their senses

 
These functions are necessary for many other life skills and activities, eg tying shoe laces, using a knife and fork, dressing and grooming
 
Occupational Therapists are experts in improving handwriting and hand skills.  If you know a child who is struggling with their handwriting contact us at Therapy Professionals as our friendly Occupational Therapist can help.  Just contact us:
 
                             Phone:                03 377 5280                            
                             Email:                  admin@tpl.nz
                             Website::             www.therapyprofessionals.co.nz

 Falls and Eyesight

Currently, one in seven New Zealanders are 65 and over. Around 30% to 60% of people in this age group have a fall each year.  And 10% to 20% will end up in hospital with a fracture.
Those over the age of 85 are 15 times more likely to fracture their hip in a fall than a 65-year-old.  Hip fractures can have a huge impact, with 30% of those over 85 who suffer one requiring placement in aged residential care.
 
Research shows there is a link between poor eyesight and falls in older people.
 
As we age most of us will become long sighted (presbyopia), making it hard to focus on things close up and we’re slower to adjust to light.  This is because the muscles of the eye lens harden.  Eventually we will all need glasses.
 
Other age related eye conditions that contribute to falls are cataracts, glaucoma, macular degeneration and diabetic retinopathy.
 
Some tips to prevent falls associated with eyesight issues:

• Get your eyes and glasses checked regularly
• As you’re statistically more likely to fall in the first few days after getting new classes, be careful and don’t rush!
• With bifocals, the change in focus is not instant, which is important when walking – looking from your feet to the footpath, then to the view, so be careful and slow down
• When moving from a well lit to a darker area – turn on a light or slow down so your eyes can adjust.
• On rough ground ‘stop’ before you look at the view.
• Clean your glasses regularly (at least daily)

​Follow this advice and you will help to reduce the chances of falling.
​
For other tips on falls prevention check out these links:
 
http://www.therapyprofessionals.co.nz/uploads/4/9/5/2/49523375/be_aware_of_your_feet.pdf
http://www.therapyprofessionals.co.nz/uploads/4/9/5/2/49523375/getting_yourself_up_from_the_floor._.pdf
http://www.therapyprofessionals.co.nz/uploads/4/9/5/2/49523375/footwear_matters__.pdf
http://www.therapyprofessionals.co.nz/uploads/4/9/5/2/49523375/to__exercise_or_not_to_exercise_.pdf
http://www.therapyprofessionals.co.nz/uploads/4/9/5/2/49523375/hpme_gym.pdf
 
​For more information and advice on preventing falls our friendly Physiotherapists can help,
just contact Therapy Professionals :
 
Phone:    3877 5280                Fax:    03 377 5281
Email:      admin@tpl.nz         www.therapyprofessionals.co.nz