#2328_WSLHD_CPH_YIR 2023_4A_WEB

HEALTH PROMOTION

2023 outcomes: 28 programs delivered with 378 participants. 16 English and 12 Culturally and Linguistically Diverse programs (Arabic, Chinese, Dari, Hindi, Punjabi and Spanish). Average participant age range: 65-93 yrs

Stepping On for over 65s Stepping On is a free, seven-week falls prevention program for people 65 years and older living in the community. Face-to-face programs were conducted in collaboration with local councils (Blacktown, Cumberland and Parramatta), retirement villages, multicultural and non-government organisations and older adults’ services, with a key focus to deliver programs to priority groups (eg. refugee, low English proficiency, low socioeconomic populations). Participants who completed evaluations said: • The Stepping On program was excellent or good (99%). • They gained information/knowledge about falls prevention (93%). • They applied what they learned in their daily life (100%). • Stepping On increased their sense of wellbeing, self-esteem and independence (88%).

STEADY & STRONG CHALL

Pre and post assessments showed improvements in function strength, balance and mobility . Balance and Strength Exercise For safety, hold onto a bench or stable furniture with both hands. As you progress, hold on Once you can manage this safely, try without holdng on. Aim for slow, controlled movement exercise 8 times, increasing to 15 times as you get stronger. Do these exercises as often throughout the day. Talk to your doctor if you are unsure about doing any of these exercise 1. HEEL RAISES “Good program, learnt a lot on balance and safety in the house.” – Stepping On participant

Stable and Able Challenge During ‘April Falls Month’, groups of older adults over 65 years from retirement villages, multicultural and non government organisations were encouraged to participate in a Stable and Able Challenge to improve their balance and strength. Participants received packs with a balance and strength fridge magnet, calendar, and exercise instructions. 649 packages were distributed in 7 languages. 2. SIDE LEG RAISE/SIDEWAYS WALKING I mproves stability when you have to take weight on one leg you step sideways to avoid tripping. With fingertips on something solid to help balance, stand on raise the other sideways, holding it for five seconds.Repeat e Repeat with the other leg. Extend to walking sideways, with slow steps alongside a ben Helps with walking and climbing stairs With fingertips on something solid to help balance, lift both he floor and stand on your toes for three seconds, then slowly low heels to the floor. Repeat five times. HEALTH PROMOTION

Balance and Strength Exercises For safety, hold onto a bench or stable furniture with both hands. As you progress, hold on with one hand. Once you can manage this safely, try without holdng on. Aim for slow, controlled movements. Repeat each exercise 8 times, increasing to 15 times as you get stronger. Do these exercises as often as you can throughout the day. STEADY & STRONG CHALLENGE Talk to your doctor if you are unsure about doing any of these exercise 1. HEEL RAISES

Helps with walking and climbing stairs With fingertips on something solid to help balance, lift both heels off the floor and stand on your toes for three seconds, then slowly lower your heels to the floor. Repeat five times.

2. SIDE LEG RAISE/SIDEWAYS WALKING

I mproves stability when you have to take weight on one leg and helps you step sideways to avoid tripping. With fingertips on something solid to help balance, stand on one leg and raise the other sideways, holding it for five seconds.Repeat eight times. Repeat with the other leg. Extend to walking sideways, with slow steps alongside a bench or table.

3. KNEE LIFT

Helps with climbing stairs and getting in and out of cars and buses With fingertips on something solid to help balance, lift a knee to hip level and hold it for five seconds � Repeat with the other leg. Then repeat 8 times.

4. SIT TO STAND

Helps with getting up and down from a chair or toilet and in and out of the car. Stand up slowly from a chair, keeping your knees slightly apart. To make it harder, cross your arms in front of your chest or hold them out in front of you at shoulder height.Then lower yourself back down into the chair.

3. KNEE LIFT

Helps with climbing stairs and getting in and out of cars and buses With fingertips on something solid to help balance, lift a knee to hip level for five seconds � Repeat with the other leg. Then repeat 8 times. WSLHD Centre for Population Health Year in Review 2023

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