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HEX-E01-S2Take ab re a kwhileyouworkIT ’S a legal requirementthat anyone working morethan six hours takes ab r e a k o f a t l e a s t 2 0m i nu t e s .

But let’s be honest, we’reoften so busy, it’s easier tojust grab a quick sandwichand eat while you work.

It might be easier, but it’snot good for you.

Even a short break canhelp us feel more energisedand refreshed and betterable to deal with the rest ofthe working day.

Speech and languagetherapist Charlotte Childwas used to workingwithout breaks, but is nowan advocate of lookingafter yourself better atwo rk .

Here, she explains why:“Last year, I took on a

management role, and oneof the themes of a course Iwent on was that you haveto look after yourself to beable to look after yourteam.

“As speech and languagetherapists, we’re often outon visits or in clinics — andbreaks just seem an im-p o s s i b i l i t y.

“I t’s strange how wealways make sure patientshave protected mealtimes,but forget it’s equally im-portant for staff.

“Then, in the summer, I

recruited a new member ofstaff who’s not much olderthan my own daughter.

“I realised what a bad ex-ample we would be setting,if we brought her into ahectic work environmentand didn’t either takebreaks ourselves or giveher any space or time for abreak during her workingd ay.

“I felt it was my respons-ibility to encourage theteam in to better habits.

“It had to start with me:if I take a break, the teamfeel they have permissionto as well.

“We all need to take timeout to refresh — even 20m i nu t e s .

“Initially some peoplewe r e n’t keen, thinking it

was one less report writtenor one less patient seen.

“But it can be good forbusiness, as most peopleactually feel better andwork more effectively aftera break.

“For us, it has becomepart of looking after eachother at work: you can popyour head around a col-lea gue’s door, check ift hey ’ve had a break andsuggest a quick lunch to-g ether.

“Or, just give each otherspace from work interrup-tions.

“I produced little smileyfruit graphics for people toput on their doors whent h ey ’re taking a break.

“If the sign’s up, otherstaff know not to disturbthem.”

ADVICE:SpeechandlanguagetherapistCharlotteChild

Fill in the form below and send it to Torbay and South Devon NHSFoundation Trust, St Edmunds, Victoria Park Road, Torquay TQ1 3QHOr email us your details to torbaylifestyles@nhs.netName ......…………………………………………………………………………........…Address .......………………………………………………………………………………

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.............................................................. Post code ..............................................Email .............……………………………………………………………………………..My pledge for wellbeing is

……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

My idea for improving health and wellbeing in my area is…………………………………………………....………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

I am happy for this information to be published by Torbay and South DevonNHS Foundation Trust in future Y/N (please delete as necessary)I am happy to be contacted by Torbay and South Devon NHS FoundationTrust about my idea in future Y/N (please delete as necessary)

Make YOUR pledge today

“I pledge to give up smoking; my firststep will be to contact the stop

smoking service on 0300 456 1006”

“I pledge to walk the school runat least twice a week”

“I pledge to improve my diet byswapping crisps for unsalted,

mixed nuts”

“I pledge to have at least threealcohol-free days each week. I’ll

save the money I would have spenteach week and buy myself a treat at

the end of the month.”

How to makechoices for ahealthier future

Healthy lifestyle servicesIF YOU would like to find out more about any ofour healthy lifestyle services, call 0300 456 1006(local rate number)FITNESS — If you would like information aboutbecoming more active, contact the Torbaycommunity fitness coordinators on 0300 4561006, Teignbridge coordinator on 01626 215 590,South Hams website www.southhams.gov.uk orcontact your local council sports developmentof fice.STOPPING SMOKING — If you want to find outmore about stop smoking, call 0300 456 1006(local rate number)HEALTHY WEIGHT — If you would like to find

out more information about healthy weight anddiet, you can find more information on ourwebsite or if you want to find out about one ofour services you can call the nutrition team on0300 456 1006 (local rate number)

ALCOHOL — If you would like help and supportfrom our alcohol team, call 01803 604334, or viaemail torbayalcoholservicetct@nhs.net or go towww.torbay alcoholser vices.nhs.uk

DRUG SERVICES — weekly open access sessions.For initial assessment and information, call01803 604330 or call/text 07825027845.

Why regular and moderate exercise is a miracle cure!THANKS to modern life and technology such ascars, computers and TVs, we live more sedentarylives now than any previous generation.

Yet being physically active can help us leadhealthier and happier lives.

To stay healthy, adults should try to be activedaily and aim to achieve at least 150 minutes ofphysical activity over a week.

T here’s strong scientific evidence that exercisecan reduce our risk of major illnesses, such asheart disease, stroke, type 2 diabetes and cancerby up to 50 per cent.

Physical activity can also boost self-esteem,mood, sleep quality and energy, as well as redu-cing the risk of stress, depression, dementia andAlzheimer’s disease.

According to NHS Choices’ Dr Nick Cavill, ahealth promotion consultant: “If exercise were apill, it would be one of the most cost-effectivedrugs ever invented.”

For exercise to benefit our health, we need to bemoving fast enough to raise our heart rate,breathe faster and feel warmer. This level ofeffort is called moderate intensity activity.

One way to tell if you’re working at a moderateintensity is if you can still talk but you can’t singthe words to a song.

Mike Laukkanen talks about the road to fitnessfollowing a shock cancer diagnosis:

TWO years on from an experience that Iwill never forget, I cannot praise the NHSenough for all their care and supportduring a traumatic period for both

myself and my family. Christmas Eve, 2013, wasthe date that I was asked to visit Torbay Hospitalfor tests on a problem that had persisted foraround four to five months prior.

Although I was fully aware of the outcome ofthe diagnosis, the level of service andprofessionalism throughout my initial visit couldnot have been higher.

I was diagnosed with testicular cancer, butimmediately the consultant outlined theoperation that would take place a few days later,the ongoing treatment that I would undergo andexplained all possible outcomes.

The level of care and attention from the outsetand the chance to talk things through and askany questions stood me in great stead for thebattle ahead.

During the subsequent procedures andtreatment, although uncomfortable andstressful, I was treated brilliantly andprofessionally by all the consultants, nurses andstaff at Torbay Hospital.

This was the overriding factor in merecovering from the illness in such a positivem a n n e r.

Since being given the all clear, in April 2014, Ihave gone on to pass my Level 1 footballcoaching and undergone a 12-week fitnessoverhaul at a local gym in Torquay in which I lost3st and completely changed my exercise, eatingand drinking habits — something that I havemaintained throughout my recovery.

In no small part, this change in lifestyle andthe determination to overcome adversity wasdown to all the staff at Torbay Hospital and theexcellent care, treatment and advice that Ireceived from day one.

Their care of cancer patients is exceptional andany fear and apprehension that I was feeling atthe very beginning, quickly evaporated and Inever felt during the whole process that Iwouldn’t be OK.

I didn’t manage to get any individual names ofthose who treated me along the way but Iwould like to thank all those involved.

Keep up the good work!

FROM now until the new year it’straditionally party season and most peoplewill go out and have a few drinks.

We all want to have a happy and safeChristmas and new year, so here are a fewtips that may help:■ BE AWARE OF HOW MUCH YOU AREDRINKING — keep a count of how muchalcohol you are consuming... you may besurprised by the results! If you have a smartphone, you can even download an app thatwill keep a record of how much you aredrinking. (eg www.drinkaware.co.uk/app).Recommended safe drinking levels are formen no more than three to four units a day,or two to three units a day if you are awoman; also be sure to have at least two tothree alcohol-free days every week.■ DRINK ‘S PA C E R S ’ — drink non-alcoholicdrinks in-between alcoholic ones. By doingthis, you will reduce your overallconsumption of alcohol by ‘spacing’ out youralcoholic drinks.■ SET A BUDGET — make aplan of how much alcoholyou intend to drink andstick to it. If you are goingout, take a drinks purse orwallet containing onlyenough money to buy theamount of alcohol youintend to drink.■ REMEMBER ALCOHOL ISA DEPRESSANT — so don’t

drink to help deal with stress, depression andanxiety, as it may well make matters worse. Ifyou are doing this on a regular basis, thenyou should think about getting some helpwith your drinking.■ YOUNG PEOPLE ARE MUCH MOREVULNERABLE TO THE EFFECTS OF ALCOHOL,PHYSICALLY AND EMOTIONALLY — alcohol ismore concentrated in smaller bodies which inthe short-term means that drinking andgetting drunk can be dangerous for youngpeople. Also, a young person doesn’t havethe experience needed to deal with theeffects of alcohol on judgement andperception. They may do or say somethingthey regret later, and they’re much morelikely to have an accident or get into trouble.Because of this there are no safe limits foralcohol consumption for younger people.■ DO YOU HAVE A PROBLEM WITH YOURDRINKING? If you think that you are having aproblem with your drinking, or if you justwant to cut down, then access to local

services in Torbay to help youcouldn’t be easier. If you havean internet connection, youcan go to w w w. t o r b a y a l c o h o lservices.nhs.uk which has arange of self-help materials,alcohol information and anonline screening and referraltool. You can also call us on01803 604334 and speak to analcohol referral co-ordinator.

Are you drink aware?THIS week it’s alcohol awareness week. Manypeople enjoy a few drinks with friends in thepub or have a glass of wine with dinner. Inmoderate amounts, alcohol is not a problem,but too much alcohol can lead to a range ofproblems including hangovers, arguments,irresponsible (sometimes anti-social)behaviour and even violence.

In the longer-term, too much alcohol cancause or contribute to all sorts of healthproblems including:■ weight gain■ liver problems

■ breast, throat and mouth cancers■ heart failure■ d e p re s s i o n■ malnutrition■ impaired immune system.

In South Devon and Torbay, about 44,000adults binge drink. Binge drinking is definedas consuming eight or more units in a singlesession for men and six or more for women.

On average, there are some 6,800 hospitaladmissions that could be due to alcohol pery e a r.

‘A 12-week fitness overhaulat a local gym in Torquay inwhich I lost 3st, completelychanged my exercise, eatingand drinking habits —something I have maintainedthroughout my recovery’

THE Fitness-in-Torbay exercise referralprogramme is a 10-week exercise pro-gramme, supervised by fully qualifiedexercise professionals, and is open toanyone registered with a GP in the Bay.

Yo u ’ll need a referral to access theprog ramme.

The cost is £36 and there are venuesacross Torbay offering:■ gym sessions■ chair-based exercise■ p i l at e s■ toning tables■ yog a■ walking programmes■ water exercise.

Call us on 0300 456 1006 to find outmore.

Take the first step …■ leave the remote control on top of thet e l ev i s i o n■ take the stairs instead of the escalat-or/lift■ park your car further away and walkthe extra distance■ walk or cycle for journeys that arebetween distances of ¼ mile and twomiles■ leave the car at home if you can■ do some mobility exercises first thingin the morning

■ go for a walk during your lunchbreak

■ use a pedometer or activity diary.

Bay Walks

BAY Walks is a programme of regularled walks in Torquay, Paignton and Brix-ham.

If you are looking to improve yourhealth, or would like to meet new people,then Bay Walks could be for you!

It’s fun and sociable to walk withothers, and in the process you will dis-cover interesting and beautiful parts ofthe Bay, enjoy the view and feel healthierin all ways.

All walks are led by trained volun-teers, are free and open to everyone.

For more Information, contact the BayWalks co-ordinator on 0300 456 1006.

For more ideas about exercise for well-being log on to:

■ w w w. t o r b a y. gov. u k / s p o rt s

■ w w w. t o r b a y d i re c t o ry. c o m

■ www.activede von.org

■ www.w alkingforhealth.org.uk

■ www.gosk yride.com/torbay

IMPROVING and caring for our ownhealth and wellbeing is important foreverybody. Health is so much morethan being physically well, it is alsoabout understanding how your life-style now will affect your futurehealth.

We want people to be able to understand thisand to be supported and empowered to makegood choices about their lifestyles and healthconditions without the need for input fromprofessional health and care services.

This is called self directed care.Torbay and South Devon NHS Foundation

Trust, the new integrated care organisation, iscommitted to this new approach and is develop-ing a new way of working with local people tomake sure they have the information and sup-port they need to make good choices so they canlive their lives to the full.

In this feature you can read about some of ourinitiatives to pro-mote health andwe l l b e i n g .

W e a r e t h elargest employerin the area, witha r o u n d 6 , 0 0 0staff, and part ofour job of provid-ing health andsocial care to thelocal populationis to make surethat health a ndw e l l b e i n g i sachievable foreve r yo n e.

S o , b a c k i nSeptember, weheld a wellbeingevent as the startof a focus on our

new way of working with our staff and part-n e r s.

Dame Carol Black, director of health andimproving the welfare of working people, talkedto our staff and partners about the importanceof wellbeing in the workplace.

You can read (right) about a wellbeing projectlaunched by one of our speech and languaget h e r ap i s t s.

We also learned about how other areas likeCornwall are doing this through their ‘l iv i n gwe l l ’ p ro j e c t .

Staff had the opportunity to make a pledge forwellbeing and now we want every person livingin Torbay and South Devon to be part of thishealth and wellbeing journey too.

So, get active, be involved, connect with thepeople around you in your community, makeyour own pledge for your health and wellbeing,and let us have your ideas too!