HEALTH AND WELLBEING ACTIVATE SENIORS ACTIVITY PACK Keep active and reduce Aim to have 3 healthy meals a day sedentary time with a healthy snack in between 1 If you feel well enough try to stay active 6 meals where needed in your home or garden, this could be by You can find easy and healthy recipes on websites such as: doing the Activate Seniors home workouts, BBC Good Food, Jamie Oliver.com or Real Food at Tesco. simple standing up regularly, stretching or Another great way to eat well is saving leftovers in the by doing some housework, these can all freezer for a lunch on another day. help to reduce your time sitting each day. Keep your mind active Try to speak to someone every Things such as crosswords, Sudoku, puzzles, or reading are day to stay socially connected 7 great ways to keep your brain working. 2 Call a friend or family member as it will help you feel you are socialising when Keep the house tidy and clean you aren’t able to leave the house. If you feel there isn’t someone to talk to you can This will keep you busy and active if you can’t leave the house. chat to people at Age UK, Friends of the 8 Clean house, clean mind. Elderly or the Silver Line. Try to make sure you get enough sleep Stay Hydrated Adults should be having 7-9 hours of sleep every night. It can be tough to feel tired if you You should aim to drink 2-3 litres of fluids 9 aren’t doing much in your day, but by keeping every day, preferably water however a 3 busy and active will help you to feel more mug of tea or coffee or a glass of fruit tired in the evening. juice or milk can also contribute.
Make sure you are taking Try to keep a routine to your day care of yourself!
ACTIVATE SENIORS TOP TIPS TO STAY HEALTHY SENIORS TIPS STAY TOP TO ACTIVATE A routine will help you feel you have more Physically and mentally it is focus to your day, try and plan from when 10 4 important to focus on self-care, you wake up until you go to bed at night. particularly when you are unable to do some of the things that would normally Plan your food shops to keep be in your day to day life. Enjoy some healthy options in the house chocolate, have a nice bath and pamper 5 Aim to get more frozen/canned options yourself whilst you have the extra time at home. for your fruit and vegetables in particular so they last longer.
01 02 03 ACTIVATE SENIORS REMINISCENCE and your age. and @CFCFoundation aphotosend to 07793771545 sent tothese be can love communities, our We with to your stories them share would and hear FC. Chelsea your time faced first team FC aren’t for Chelsea fans the those or who it could teamthe play visitsaw you firsttime your first to be the Stamford could This Bridge, FC MEMORIES. CHELSEA BY EARLIEST YOUR INSPIRED ART OR WRITING OF APIECE PRODUCE TASK REMINISCENCE . Please include your name, your contact details [email protected] or if you have access ifyou to have or Twitter tag us
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ROUND 1 - FILM AND TV CONNECTION 1-FILM TV ROUND AND Which Canadian actor played “Denny Crane” in “Boston Legal”? “Boston in Crane” “Denny played actor Canadian Which Which actor played the character “Caractacus Potts” in “Chitty Chitty Bang Bang”? Bang Chitty “Chitty in Potts” “Caractacus character the played actor Which and “Minnie Castevet”and Baby”? “Minnie in “Rosemary’s Loose” but Way Which “Every in “Ma” Beddoe’s Philo played Who on November 11, 2016? 11, November on died who actors Seven” Magnificent “The original ofthe last the Name actress who played “Lila Crane”, Marion’s sister, in “Psycho” and “Psycho II”? “Psycho and sister, Crane”, “Psycho” Marion’s in “Lila played who actress ofthe name the was What “Psycho”. in Crane” “Marion played Leigh Janet Which actress played “Mrs Colbert” in the 1967 film “In the Heat of the Night”? of the Heat the “In film 1967 the in Colbert” “Mrs played actress Which his yacht was struck by lightning in “The Man Who Sued God”? Sued Who Man “The in by lightning struck was yacht his after God sues who lawyer adisillusioned Myers”, “Steve played Who Who played “Pussy Galore” in “Goldfinger”? in Galore” “Pussy played Who Sheldon a napkin containing the DNA of which actor? ofwhich DNA the containing anapkin Sheldon gives Penny Theory”, Bang Big of“The edition aChristmas In What connects the previous answers? previous the connects What
05 ACTIVATE SENIORS REMINISCENCE 10. 9. 8. 7. 6. 5. 4. 3. 2. 1. 10 1and between is anumber questions the of to all answer The TO 2–ONE ROUND TEN How many How countries border Brazil? How many Kings of Scotland were called Malcolm? called were ofScotland Kings many How How many best actor Oscars did Gary Cooper win? Cooper Gary did Oscars actor best many How to be launched? to be spacecraft Apollo unmanned last ofthe number the was What Muslims should follow? all that ofIslam rules basic the make up pillars many How time zones does the UK have? UK the does zones time Including overseas territories and how crown many dependencies, animals and birds does God tell Noah to take ark? Noah onto tell the God does birds and animals ofclean pairs many how bible, James King ofthe 7:2, Genesis In Stones had as of December 2019? as ofDecember Stones had Rolling the have 1singles number UK many How 1singles. number 17 UK had Beatles the 1singles, number UK 21 had Presley Elvis wind force scale? Beaufort the on Air” is “Light number force wind What there are how many steps to steps heaven? many how are there Cochran, by Eddie record 1hit number to aposthumous According
10. 9. 8. 7. 6. 5. 4. 3. 2. 1. baddie movie the playing for noted actor British the Name BADDIES 3–BRITISH ROUND Who played Blackbeard in Pirates of the Caribbean: On Stranger Tides? Stranger On Pirates Caribbean: in ofthe Blackbeard played Who In the 2001 movie Hannibal, who played Mason Verger wearing heavy make-up? heavy wearing Verger Mason played who Hannibal, movie 2001 the In Who played The Man with the Golden Gun? Golden the with Man The played Who the 1991 movie Silence of the Lambs? ofthe Silence movie 1991 the in Lecter Hannibal Dr played who baddie.... British famous most the Probably parodied by Mike Meyers when playing Dr. Evil? playing when by Mike Meyers parodied Twice live You in (1967), Only Stavro Blofeld Ernst played Who but who played his brother in Die Hard with a Vengeance (1995)? aVengeance with Hard Die in brother his played who but movie (1988), Hard Die first the in Gruber Hans played Rickman Alan up the coffee shop), and Abomination in The Incredible Hulk Hulk (2008)? Incredible The in Abomination and shop), coffee the up (who held Fiction Pulp in Pumpkin Dogs, Reservoir in Orange Mr played Who Thor: The Dark World (2013)? World Dark The Thor: (2012), (2011), Avengers and Thor The in Loki played Who in Red Dragon (2002)?? Dragon Red in Francis Dolarhyde and movies, Potter Harry the in Lord Voldemort played Who an android in (1979)? Alien be to laterfound who is Ash, officer science the played Who
07 ACTIVATE SENIORS REMINISCENCE 10. 9. 8. 7. 6. 5. 4. 3. 2. 1. 4–OBTUSE HORSEROUND RACING Arkle, a steeplechaser, took his name from what? from name his took asteeplechaser, Arkle, Ascot Gold Cup 11 times and the St. Leger Stakes 8 times. Who am I? am Stakes Who Leger St. 8times. the and times Cup 11 Gold Ascot the Derbies, 9 won career, I 50 year my in Derby; Epsom first my 18Iwon was I when and season one in over 100 winners to jockey ride youngest the I was Doncaster racecourse is in which metropolitan modern county? but, was kidnapped in 1983 never to be seen again? seen to never be 1983 in kidnapped was but, 10 by arecord lengths, Derby 1981 the won racehorse Which citizenship as well as a racehorse owner and breeder? British with magnate is abusiness who Islam ofShia denomination a Ismailism, ofNizari Imam ofthe name common is the What Where is the Prix de l’Arc de Triomphe run? Triomphe de l’Arc de Prix is the Where Name the 2 racecourses in Merseyside? in 2racecourses the Name Nijinsky, the ballet dancer – what was his nationality? his was –what dancer ballet the Nijinsky, Nijinsky a thoroughbred flat racehorse was named after Vaslav Newmarket racecourse? was 14 to his begin apprenticeship under trainer Luca Cumani at he when to UK the relocated and Milan in born was jockey Which the Berkshire Downs? on escarpment an on racehorses, oftoday’s ancestor an been have could which horse, chalk 374ft ofthe Age Bronze name is the What
10. 9. 8. 7. 6. 5. 4. 3. 2. 1. 5–LONDONROUND Which battle of 1066 is also the name of a football ground? ofafootball name the is also of1066 battle Which Who said “When a man is tired of London, he is tired oflife”? is tired he ofLondon, is tired aman “When said Who What was Marble Arch in London originally designed to be? designed originally London in Arch Marble was What and Parliament Square? Tavistock in Square stand leader political Statues ofwhich which composer also wrote Symphony” “A also London composer which 2016, in ofmusic piece popular FM’s most ofClassic apoll in Winner world’s longest and tallest of its kind? ofits tallest and longest world’s the be will that Park Olympic the in built is being What What is the name of London’s largest underground river? underground largest ofLondon’s name is the What Canary Wharf is in what London borough? London what is in Wharf Canary Who resides in Mansion House? Mansion in resides Who from a former hunting cry? hunting aformer from name its to derive is believed ofLondon area Which
09 ACTIVATE SENIORS REMINISCENCE Williams 4. Williams 7. 1. RACING HORSE 4–OBTUSE ROUND Fiennes 7. 5. 1. 5-LONDON ROUND 10. Park 5. 5. 1. CONNECTION TV AND 1-FILM ROUND QUIZ ANSWERS 1. baddie movie the playing for noted actor British the Name BADDIES 3–BRITISH ROUND 1. 10 1and between is anumber questions ofthe to all answer The TO TEN 2–ONE ROUND 10. Connolly and High Noon 1952) 5. Noon High and Stamford Bridge 8. Stamford Bridge South Yorkshire South 2. Samuel Johnson 2. Ruth Gordon. 2. Gordon. Ruth Anthony Hopkins 2. 2. Sawm) Zakat, Hadjj, Salat, 5(Shahadah, Longchamps 6. Tim Roth (He is actually British, but plays Americans very well!) 6. well!) very Americans plays but British, Roth is (He actually Tim 6. Grant Lee Uffington White Horse White Uffington Ian McShane 8. McShane Ian The Lord Mayor of London 5. ofLondon Lord Mayor The They have all played murderers on the detective show Columbo show detective the on murderers played all have They Honor Blackman 7. Robert Vaughn 3. Russian 7. A mountain in Sutherland 3. Gandhi 9. Gandhi The entrance to Buckingham Palace. 3. Palace. to Buckingham entrance The Gary Oldman 3. Oldman Gary 8, 6. 8, Donald Pleasence 9. 1, 7. 1, Lester Piggott 8. Lester Piggott Fleet 10. 6, 8. 6, William Shatner 8. William Dick Van 4. Dyke Dick Jeremy Irons 4. Irons Jeremy 9, 9. 9, A slide 6. Aslide Soho 4, 10. 4, 10 3. 10 Shergar 9. Shergar Aga Khan 4. Khan Aga Tom Hiddleston 10. 74. 3 (Three Steps to Heaven) 3(Three Tower Hamlets Vera Miles 9. Vera Miles Leonard Nimoy Christopher Lee 2 (Sergeant York 2(Sergeant 1941 Aintree / Haydock Haydock / Aintree Ralph Vaughan Frankie Dettori Frankie Ralph Ralph Billy Billy Ian Holm Ian skills challenges. thereout to take our of first the on all the walkingchallenge footballers coaches FC Chelsea Foundation The CHALLENGE SKILLS FOOTBALL WALKING ACTIVATE SENIORS to Twitter tag us @CFCFoundation 07793771545 [email protected]/ to free tofeel aphoto video send or and share them with our communities, love We to your attempts would see it atry. give and outside or inside space asmall and small, or big aball, Find YOU CAN UPPIES DO? HOW MANY KEEPIE or if you have access access ifyou have or
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10 ACTIVATE SENIORS ADAPTED SPORTS EXERCISE AND MOBILITY - HOME WORKOUTS ACTIVATE SENIORS
Some simple exercises to keep you moving whilst at home, these can be EXERCISE AND MOBILITY - STANDING CIRCUITS done individually or as part of a circuit, as shown below. The timings and repetitions can be determined by you, do what you can and remember the most important thing is to enjoy it. Before you get started there are a few points to consider: SQUATS • Ensure you have suitable support around you – a chair/table nearby if needed. FRONTAL SEATED • Make sure you have enough space to complete all the exercises, RAISE CRUNCH no loose carpets, etc.
• The exercises can be done without any equipment, but if you are confident in using and have access to a resistance band then do so. ARM SINGLE LEG • Make sure you are in suitable clothing/footwear. CURLES BALANCE 30 SECONDS WORK. • Before exercising, make sure you warm up and stretch. 30 SECONDS REST. • The circuit can be repeated if you feel like a real challenge. FEEL FREE TO • After exercising, make sure you stretch and cool down! ALTER THE TIMES If not you may be aching a lot the next day. TO SUIT YOU MARCHING BICEP CURL • Please take regular breaks and don’t overdo it. Any exercise you do is fantastic! ACTIVATE SENIORS EXERCISE AND MOBILITY ACTIVATE
PRESS UPS AGAINST LUNGES THE WALL SEATED TWIST
We would like to see your efforts and share them with our communities, these can be sent to [email protected] or feel free to send a photo to 07793771545 or if you have access to Twitter tag us @CFCFoundation. Please include your name, your contact details and your age. 11 12 ACTIVATE SENIORS HELPUSEFUL TO LINKS STAY ACTIVEWHILST DURING STAYING AT HOME
EXERCISE AND MOBILITY - CHAIR BASED CIRCUITS SOCIALSTAYING ACTIVE DISTANCING Couch to 5k – Helps you build up to be able to run 5km in easy stages:///live- • Couch to 5k well/exercise/couch-to-5k-week-by-week/ Helps you build up to be able to run 5km in easy stages https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/ MARCHING/ HIGH KNEES • Active 10 Helps you monitor doing at least 10 minutes of exercise every day LEG SEATED https://www.nhs.uk/oneyou/active10/home EXTENSION CRUNCH • Everyday exercise How to work out at home without equipment https://www.bbc.co.uk/sport/get-inspired/32416767
SHOULDER HEALTHY RECIPES FOR MEALS AND SNACKS SIDE DIPS PRESS REACH TO THE • BBC Good Food 30 SECONDS WORK. CEILING https://www.bbcgoodfood.com/recipes/collection/easy-healthy 30 SECONDS REST. • Waitrose FEEL FREE TO https://www.waitrose.com/home/recipes/healthyeating.html ALTER THE TIMES TO SUIT YOU • Tesco Real Food LATERAL HEEL
https://realfood.tesco.com/healthy-recipes.html SENIORS USEFUL LINKS ACTIVATE RAISE RAISES • Change 4 Life https://www.nhs.uk/change4life/recipes
• BBC Good Food 5 ingredients or less https://www.bbcgoodfood.com/recipes/collection/five-ingredients-or-less SIT TO SEATED STAND TWIST DIFFERENT ACTIVITY IDEAS TO DO AT HOME BICEP • Visit the Louvre with an online tour - https://www.louvre.fr/en/visites-en-ligne CURL • Join an online book club - https://readinggroups.org/
• Get those old board games/cards out to play We would like to see your efforts and share them with our communities, these can be sent to [email protected] or feel free to send a photo • Try some indoor gardening - https://readinggroups.org/ to 07793771545 or if you have access to Twitter tag us @CFCFoundation. Any activity or exercise you can do is fantastic! Please include your name, your contact details and your age. 14