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Be Healthy and Active

Bolton Clarke’s Be healthy and active program provides free, practical sessions for older people on topics including nutrition, falls prevention, CPR and defibrillation, bladder health, skin health and positive ageing.

Our Be healthy and active sessions are packed with practical advice and strategies to help you get the most out of life.  Each 60-minute session focuses on a different topic and is free of charge, thanks to the generous support of our sponsors.

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Be Healthy and Active information and resources

CPR & defibrillation basics

In an emergency, acting in the first few minutes could mean the difference between life and death. In our free ‘CPR & Defibrillation Basics’ community information session you will learn the basics of cardiopulmonary resuscitation and defibrillation including how to unpack, apply and follow the prompts of a defibrillator. No previous training is necessary. Participants will have the opportunity to try out their new CPR skills at the end of the session.

Helpful resources

Heart attack warning signs action plans in multiple languages

What is a cardiac arrest?

St John Ambulance Australia CPR Fact sheet

 

Jemena support our CPR & defib Basics sessions in north and western Melbourne.

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Master your mind

Modern life is full of hassles, deadlines, frustrations and demands. We all encounter stress and anxiety from time to time. Stress isn’t always bad. In fact, in small doses, it can help you perform under pressure and motivate you to do your best. Stress is a normal physical response to events that make you feel threatened or upset your balance in some way.

Bolton Clarke’s FREE Master Your Mind community information session is designed to introduce you to techniques to recognise, manage and help prevent unhealthy levels of stress.

Take a deep breath, mindfulness starts now.

Watch the video to find out more about mindfulness and Master your Mind.

Helpful Resources

What is stress? Downloadable fact sheet

Better Health Victoria information about managing and treating anxiety

Mindfulness exercises Downloadable fact sheet

Smiling Mind app

Beyond Blue

NSW Health translated information on stress management

This session is proudly supported by Hearing Australia  https://www.hearing.com.au/

Healthy skin

Did you know that the average person’s skin weighs 4kg, has a surface area of 1.75m and accounts for seven per cent of their body weight?

Skin changes as we age and is less able to protect and heal itself. What we eat and drink is of great importance to help nourish and improve skin health.

Bolton Clarke’s FREE Healthy Skin community information session will help you understand skin health and common skin injuries.

This session will also teach you techniques to help improve and maintain your skin health.

Helpful resources

Skin cuts, tears and grazes fact sheet

Healthy skin fact sheet

Independence Australia Skin Care tips

Wound Aware information skin changes as we age

 

This session is proudly supported by

Independence Australia 

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Healthy brain, healthy body

Healthy Brain, Healthy Body is Bolton Clarke’s FREE community information session about positive ageing.

Did you know that longevity is 30% due to genetics and 70% due to your environment? Happy people live longer, have stronger immune systems and have improved coping skills.

This one-hour information session will introduce you to the six factors of positive ageing so you can learn how to experience happiness and satisfaction at any age.

Watch this video to find out more.

Helpful resources

Six steps to Healthy Ageing Downloadable fact sheet

Be Active Downloadable weekly planner

NARI Healthy Ageing Quiz

Victoria Health Well for Life information

Intergenerational Connection white paper

This session is proudly supported by Tena https://www.tena.com.au/  and Hearing Australia https://www.hearing.com.au/

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Falls prevention

One third of people over the age of 65 fall at least once a year, and around half of these are in and around the home. In our FREE ‘Falls prevention’ community information session you will learn how to reduce the risk of falls and stay active and independent for longer.

All attendees will receive information to take home, including exercises to improve strength, mobility and balance.

Watch this video to find out more about falls prevention.

Helpful resources

Home safety checklist Downloadable PDF

Have a plan in place Downloadable PDF

How to get up if you have a fall Downloadable PDF

Home exercises Downloadable PDF

Falls prevention tips and hints Downloadable PDF

Looking after ageing feet

Footwear health check

Information on Medicines talking book

Medicines reminder card in multiple languages

Medicine list - a tool to help you manage your medicines

Safe exercise at home

Sitting exercises

Diabetes Australia information on foot care for diabetics

Healthy eating and nutrition

“Who could live without flavour? Flavour is pleasure as well as health. It’s so vital to life” – Maggie Beer.

Our FREE Healthy Eating & Nutrition community information session will teach you about healthy eating habits, basic nutrition principles and how you can get the most out of your meals every day.

You will also receive a FREE Maggie Beer Foundation recipe booklet so you can turn your new knowledge of nutrition into beautiful, delicious meals.

Watch the video to learn more about Healthy Eating and Nutrition.

Helpful resources

Recipes from the video - Downloadable PDF

What are carbohydrates and glycaemic index?

How much fibre do I need?

How to understand food labels

What are the Australian Dietary Guidelines?

What is the recommended number of serves for adults?

What is a serve of vegetables?

Links to recipes:

https://maggiebeerfoundation.org.au/recipes/

https://www.eatforhealth.gov.au/eating-well/healthy-recipes

https://www.betterhealth.vic.gov.au/health/healthyliving/Nutrition-needs-when-youre-over-65

https://www.eatforhealth.gov.au/eating-well/healthy-eating-throughout-all-life/healthy-eating-when-you%E2%80%99re-older

This session is proudly supported by The Maggie Beer Foundation https://maggiebeerfoundation.org.au/  and Hearing Australia https://www.hearing.com.au/

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Healthy bladder

Healthy Bladder is a FREE community information session all about bladder health.

There are six million Australians living with bladder weakness. It’s a common condition, so if it’s something that you face in your daily life, you’re not alone.

Bolton Clarke’s Healthy Bladder information session will teach you simple tips for improved bladder control and exercises to help reduce your risk of future bladder problems so you can enjoy life with no interruptions!

Helpful resources

Pelvic floor exercises information from Tena

Incontinence prevention tips from Tena

Continence Foundation of Australia

This session is proudly supported by Tena https://www.tena.com.au/

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Understanding dementia

Almost 1 in 10 people over 65 have dementia in Australia and as we age this number increases substantially. It’s important to remember dementia is not a normal part of ageing, and lifestyle changes like physical activity, mental stimulation, a healthy diet and good social connections can all help reduce risk and improve outcomes.

Bolton Clarke’s FREE Understanding Dementia session explains what dementia is, it’s causes, signs and symptoms as well as how to reduce the risks.

Helpful resources

Information on Dementia in English Talking Book

Information on Dementia in Vietnamese Talking Book

Dementia Australia help sheets in multiple languages

Dementia enabling environments

This session is proudly supported by Nestle Health Science https://www.nestlehealthscience.com.au/

 

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First Aid

First aid training covers the steps taken to help an injured or sick person in the first minutes after an incident.

Bolton Clarke’s FREE First Aid community information session covers the latest information on everything from cuts and sprains, fractures and concussion to cardiac events, stroke, insect bites and more.

Understanding basic first aid will empower you to successfully apply first response treatment for common injuries which can help someone feel better, recover more quickly, and possibly save a life.

Helpful resources

Home First Aid Kit checklist Downloadable PDF

Home Safety Checklist Downloadable PDF

St John Ambulance Australia First Aid Fact sheets in multiple languages

 

Managing sleep and fatigue

Sleep is as vital for life as food or water, and not getting enough can severely affect day-to-day function and lead to fatigue.

Bolton Clarke’s FREE Managing Sleep and Fatigue community information covers the signs and causes of fatigue as well as the stages of sleep and sleep architecture, which changes as we age.  It will also provide you with tips to getting a better night’s sleep.

Watch the video to learn more about Managing Sleep and Fatigue.

Helpful resources

What is fatigue?

Sleep Health Foundation information on sleep disorders

Sleep explained

Tips for a better sleep Downloadable PDF

Practical guide to a good night's sleep in multiple languages

 

Book an in-person or online session for your community group or local club

(min 25 participants)
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