Top tips for keeping healthy over the summer months

Self care is about keeping fit and healthy, understanding when you can look after yourself, when a pharmacist can help with minor ailments, and when to get advice from your GP or another health professional. As we approach the summer months, here are some top tips from our local health services to support your health and wellbeing.

Get active

No matter how much you do, physical activity is good for your body and mind. Adults should aim to be active every day. Some is good – more is better still. A daily brisk walk can boost your energy, lift your mood and make everyday activities easier. As you age, your risk of falling increases but regular exercise will help reduce this. It can also be beneficial for recovery if you do get ill. The Government’s Better Health campaign has come up with nine simple tips to help you move more. 1. Get into a good habit - Set a reminder (you could use the alarm or timer on your phone) to get up and move every 30 minutes during the day. Try stretching during TV ad breaks or pacing around the kitchen while the kettle’s boiling. 2. Leave for lunch - Lunchtime is a good opportunity to fit in some activity. Take a break to stretch and unwind, or even fit in a quick 10-minute home workout. 3. Your own stand-up routine - Try standing when you can instead of sitting – even short periods will add up and improve your strength. 4. Take up a hobby - Active hobbies like gardening or DIY can be great for your mind as well as your body. 5. Track your progress - Hitting your daily target will feel great! Using tracking apps can help, but even just a checklist on a piece of paper will do. 6. It’s better together - If your friends and family want to be more active too, try engaging everyone’s competitive side with activity challenges like seeing who can do the most steps in a day. 7. Go from strength to strength -

Strength-building activities – like carrying heavy grocery bags, or following an online pilates or strength workout video – help to keep muscles, joints and bones strong. Aim to do this at least twice a week. 8. Reward yourself - Set yourself activity goals and rewards. You could go for a long walk then treat yourself to an episode of your favourite TV show! 9. Find something you enjoy - Not sure where to start? Give one of the offers below a go to find something that’s right for you, or try searching for an online programme. Whether it’s running, yoga or simply dancing around your living room, it all counts! For more advice visit nhs.uk/keepactive what and how much you are eating and drinking can really help you lose the pounds if you are overweight. If you are not sure where to start, you can get useful advice from your local pharmacist. You can also visit nhs.uk/ better-health/lose-weight/ for some great tips and information on how to download the free NHS weight loss plan app.

Kick the habit this summer

It’s never too late to quit smoking. It’s one of the best things you will ever do for your health. When you stop, you give your lungs the chance to repair, and you will be able to breathe easier. There are lots of other benefits too – and they start almost immediately. For help and information speak to your local pharmacist or visit Quit smoking - NHS (www.nhs.uk)

Make sure you have what you need in your medicine cabinet

By keeping a selection of essential medications at home you can treat common conditions in a timely manner and avoid unnecessary trips to see your GP. A useful checklist of what to include in a medicine cabinet includes: • Pain killers for minor aches and pains such as paracetamol and ibuprofen

• Antihistamines for dealing with allergies, insect bites and hay fever • Oral rehydration salts for fever, diarrhoea and vomiting • Anti-diarrhoea tablets • Indigestion remedies for stomach ache and heartburn • Suncream • Tweezers • Eye Bath • A first aid kit containing bandages, plasters, a digital thermometer, antiseptic to clean cuts before they’re dressed, sterile dressings (for larger injuries to prevent infection until treatment can be given by a health professional) and medical tape (to secure dressings or to tape an injured finger). Please ask your local pharmacist for help and advice, especially if you take regular medication. Always keep medicines out of sight and reach of children. For more information you can also search ‘your medicine cabinet’ on the NHS website.

Know where to seek help if you become ill

People often seek medical help with common illnesses because they are unsure how long symptoms last and need reassurance that it isn’t anything more serious. Instead of waiting for an appointment at your surgery, consider going to your local health expert on the high street. Pharmacists can help with a range of minor ailments this summer such as colds, hayfever, sunburn, food poisoning and bug bites. Many pharmacies also have private consulting rooms. For details of your nearest local pharmacy, and opening hours, go to the Find Pharmacy Services pages at www.nhs.uk.

If you need support for something more serious, then NHS 111 online can help. Available 24 hours a day, seven days a week, NHS 111 will provide the right advice or treatment you need and can book time slots with:

• GPs • Widnes Urgent Care Centre – open 8am to 9pm, seven days a week at the Health Care

Resource Centre, Caldwell Road,

Widnes WA8 7GD. Telephone: 0151 495 5000 • Runcorn Urgent Care Centre – open 8am to 9pm, seven days a week, Nightingale Building,

Hospital Way, Runcorn, WA7 2DA. Telephone: 01928 714567 • Warrington Gynaecology

Assessment Unit • A&E, if required. Only call NHS 111 if you can’t get help online. Please remember you should only call 999 or go to an accident & emergency department when someone is seriously ill or injured and their life is at risk.