How are you making the most of staying at home?
Everyone is playing a part by staying at home and helping fight the spread of the virus. We're not all used to spending this much time at home though and many people are sharing creative ideas for this new lifestyle. What are you doing about home schooling, exercising, gardening, cooking and volunteering? What online classes and groups have you discovered?
We want to share your creativity here. If you have an idea to inspire others, please tell us your ideas for:
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Thousands of us are staying at home with young families and are trying to balance being a parent, a carer, a cook, a teacher, a playmate and any number of other roles. What hints, tips and handy short cuts have you discovered to help you manage?
We want to hear about your ideas for entertaining and educating toddlers, for how to make the best of your daily exercise, how to cope with year nine maths or how to create a routine with a teenager.
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View All Ideas6 months ago
Make an Eco Brick
Eco bricking your thin household plastics can effectively re-use your plastic and reduce waste in your recycling bin. After lockdown we will detail where you can send them to make some exciting projects. They can go towards making anything from: chairs to greenhouses! How to make? • Wash, dry and save a plastic bottle • Wash, dry and save thin plastics • Find a thick wooden stick that is wide and think enough to go in your plastic bottle • Cut or rip up this plastics and push tightly into the bottle with your stick • Keep packing your bottle until full, the right weight and then put the lid back on • The bottle needs to be a certain weight eg 600ml bottle needs to weigh 200g Check out: www.ecobricks.org for more information
5 months ago
Knots - clove hitch (to thread onto a stick)
Develop your outdoors skills by learning how to tie knots! Use them to do lots of outdoors activities such as den building, obstacle course construction, making structures and natural crafts. Watch out for our other activity sheets that will use these knots to make things out of natural resources. We would love to see your outdoors adventures so take a picture and share with us #CWaC_HealthRanger #ForestSchool #NaturalHealthService Click on image then right click and 'open in new tab' or 'save image as'.
3 months ago
Leaf Bingo
Go out on a walk and see if you can find any of the leaves on our 'leaf bingo' sheet. Look carefully at their shape, colour and the patterns on them. They may be trees on their own or hiding in a hedge. Your aim is to get three in a row. Click on image then right click and 'open in new tab' or 'save image as'. Take it further: - Play against someone else and see who can get 3 in a row or a full house (all of them) the quickest. - Find three more leaves and draw them on the blank lines on the next page - Can you match the names of tree to any of the leaves? Did you know? Trees and plants release a chemical called phytonicide which has been found to boost the immune system. So going outside and being in nature can keep you healthy!
5 months ago
Homemade Cinema!
Older children may enjoy creating their own cinema using their phone or tablet and it helps to use boxes that are headed for the Recycling.
6 months ago
Small world play
A lovely creative way for children to explore a whole range of topics is to create their own small world play area. They could be anything including: volcanoes, Farms, cities, villages, zoos, hospitals, cafes and shop!
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Most of us are spending more time at home than we’re used to. Some of us are bored. Some are excited to finally have the time to take up that hobby or read that very long book.
We want your suggestions for lockdown pastimes. What skills are you learning (or trying to remember)? What clubs, groups and choirs have you found online? What cakes have you been baking (presuming you’ve still got flour)? Share your ideas here.
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View All Ideas6 months ago
40 ways to get your garden summer ready (part 4)
Don't forget to compost. 31. Protect early fruit blossom Fruit blossom in flower now, could be susceptible to frost. Keep an eye on weather forecasts and protect blossom if necessary. 32. Tidy up your flower bed Remove debris and emerging weeds from your flower beds and get ready to mulch. 33. Cut back dead growth Check shrubs and perennials, removing dead sections to make way for new growth. 34. Start mowing Now is the time to start mowing your lawn, but don’t go too low too soon. Start with a higher blade setting, reducing it gradually over the next few weeks. 35. Prune roses back It’s not too late to prune roses back so the buds face outwards, not inwards. Cut just above a bud, making a slanting cut away from the emerging bud. 36. Aerate your lawn Use a sturdy rake to scarify the lawn surface, removing moss and debris to increase light and air flow to the soil. Don’t throw the moss away – re-use it in your summer hanging baskets 37. Trim ornamental grasses Cut back ornamental grasses now. As new emerging growth begins, it is harder to thin the old dead blades out without damaging the plant. Learn how to compost the green waste created from this task. 38. Tree pruning Prune unwanted branches of trees and shrubs but refrain from pruning spring flowering trees until the blooms have faded, as they provide much needed nectar for emerging insects. 39. Prune fruit trees Prune branches before they flower as the tree can become stressed which may result in a reduced crop. 40. Edge the lawn You can transform a scruffy looking lawn by neatening up the edges. Use an edging tool to get an immaculate straight line.
6 months ago
Baking with The Bread Lady - the most amazing sourdough
I have loved baking with the bread lady through Facebook. Every Saturday she does a live bake at 11am that you can follow. My favourite so far was the rhubarb and custard cake, it was absolutely out of this world! She has also shared videos to help you make and bake the perfect sourdough at home which has totally converted me to sourdough. If you can get hold of flour I would highly recommend the bread lady - the bakes are fun and therapeutic and the results are delicious!
6 months ago
Make a water feeder for the birds
At this time of year we have a lot of birds looking for water. Re-use plastic bottles and trays to create your own bird water feeder. By creating one with an upturned bottle from your recycling the water can last even longer!
6 months ago
Make simple paper plant pots
To reduce the need to buy plastic pots and replace with biodegradable alternatives try making your own from old newspaper or scrap paper. Wrap strips of paper tightly around a bottle several times, then fold over the base and slide the paper off. Once you have planted your seedlings in the ground the paper pots will degrade naturally.
5 months ago
Dancing at Home videos for Older Adults
These videos have been created by the Cheshire Dance artists who work regularly with groups of older adults across Cheshire. We’re not able to fully recreate the live, group class experience online, but we hope these videos inspire you to stay curious, to keep active and keep dancing at home! They are short activities (each less than 10 minutes) grouped into warm ups, creative tasks, Dance to Health and cool downs – we hope everyone can find something on there that they love and can experience a little joyful moment of dancing in their day. To access the online library of videos visit: http://www.cheshiredance.org/virtualclasses/olderadults.html Here you will find everything you need to know about the videos and a link through to the You Tube playlist where they are all hosted. Before you start please make sure you have read and agreed to the Health and Safety guidance for dancing at home here: http://www.cheshiredance.org/virtualclasses/terms.html A Note For Families and Carers: For some older adults we know that families and carers play a key role in the dancing experience – especially for those who may be living with dementia or in care homes. If you are a family member or care worker and would like any additional support or have any questions about how to best support an activity with someone who you are caring for then please get in touch at hello@cheshiredance.org. Would you or anyone you care for be interested in taking part in a live dance class on Zoom especially for older adults? We’re planning to start two in June – one seated class (dementia friendly) and one for more active older adults! Register your interest by emailing us on: hello@cheshiredance.org
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As well as looking after others, we need to look after ourselves. Many of us will have changed our lifestyles as a result of the Covid-19 epidemic whether that is altering our daily routines or finding new ones. Mind’s five ways to wellbeing can help us look after our wellbeing by:
- Connecting with other people
- Being physically active
- Learning new skills
- Giving to others
- Taking notice
How are you staying in contact with family and friends? Are you missing your trips to the gym or have online exercise classes inspired you to be more active than usual? We want to know how you’re acting on five ways to wellbeing and looking after yourself.
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View All Ideas6 months ago
More time indoors – Add sounds and smells of nature
Whilst there’s nothing like the real thing, and we should all be trying to get at least an hour outdoors a day, it’s hard for many of us to get out there at the moment. Did you know that just sounds and smells of nature can provide benefits to our mental health and wellbeing, even if we can't get out there as much as we’d like? 1. PLAY BIRDSONG Stress relief - As we are instinctively programmed to trust that birdsong means safety, it has been proven that birdsong induces the instant sensation of calm and relaxation. A casual stroll or a light jog in the park surrounded by the harmonic tones of birdsong can leave us feeling refreshed and revitalised, helping to relieve the body of tension and encourage mental positivity and well-being. Improve focus and awareness - Birdsong can also be used to help stimulate us cognitively, whether to improve concentration in the workplace or personal projects at home. The natural sound of birdsong helps us to remain awake and alert during the hours of sunlight. A study in Liverpool examined the effects of the 'post-meal slump'. The period in which blood sugar levels begin to drop after a big meal causing drowsiness is known to have a profound detrimental effect on concentration levels. Yet, since being introduced to a soundscape of birdsong, school pupil’s concentration levels dramatically increased. Natural birdsong is effective because it’s stochastic - meaning there is no repeating rhythm and is impossible to get a particular tune or pattern to focus on. It doesn't get stuck in your head or annoy you but it doesn't lull you to sleep and bore you either. Therapeutic - Recently introduced to busy airport terminals, commuter trains and hospitals, the general calming sound of birdsong is believed to generate a therapeutic atmosphere. Recordings of birds singing are just as effective as hearing birdsong naturally out in the open. I'm not sure there is any other sound that can do what birdsong does. It should be part of the soundtrack to everyone's day. Here are a few links to some of the many resources online:- https://www.rspb.org.uk/get-involved/campaigning/let-nature-sing/birdsong-radio/ https://www.birdsong.fm/ https://www.bbc.co.uk/programmes/b01s6xyk In our everyday lives, we're constantly bombarded with sensory stimuli, whether from our devices, busy homes and offices, or hectic streets. Our brains need downtime, but they rarely get enough of it. Being around water gives our brains and our senses a rest from overstimulation. 2. WATER SOUNDS Water sounds have long been used in meditation to create a soothing atmosphere for our minds. These sounds often endure a meditative state, without the need for mediation. Science suggests that the rhythm of ocean waves and tides coming in and out can change your mood immediately, positively affecting the rhythm of the neuronal “waves” in our brain, encouraging a more peaceful pace of thought (bringing tranquillity and relaxation). The trickle of water, a babbling brook, small stream or an artificial fountain changes blood flow in the brain associated with relaxation. These occur in the same part of the brain associated with compassion and connection. Dentists in Malaysia have played sounds of water fountains to relax young people before dental care. Maybe from time immemorial, as part of our human DNA we’ve associated these sorts of sounds with life and clean water? It may also be associated with the fact we spend our first 9 months under water, in fluids listening to sounds through water in the womb? Scientists also refer to the sounds of water as “white noise,” in which we can hear any number of things and we are able to let go of our thoughts and let the noise wash over us. In listening to these sounds we learn how to be present in the moment. Light rain on glass is a great example of this. Listen to the sounds of water before bed or to relax during the day Find a water-sounds playlist online, or buy a CD with the natural sounds of water. (This could be the ocean, gentle waterfall, rainforest, etc.) Playing these sounds before bed will help you relax and give you a better sleep. An aquarium, tiny fountain or other water feature in your home can also create negative ions, boosting your mental energy. 3. SMELLS OF NATURE If you walk into a room that smells of jasmine, vanilla or lavender, it’s likely to improve your mood. Studies show that certain smells can influence parts of the brain that are responsible for productivity. School teachers use fragrance diffusers in the classroom, occasionally associated with different subjects, to stimulate brain activity and calm pupils into a more relaxed state to improve concentration and performance. The same can be seen in the workplace. Placing an aroma diffuser in the office can improve employees’ mood and productivity, and contribute to an all-around happier work environment. To understand the connection between smell and emotion, we first need to mention an interesting and crucial region in our brain, called the hippocampus. The hippocampus, part of a network called the limbic system and one of the most studied parts of the brain, is associated with the processes of feelings and reacting. The hippocampus also stores two types of memory: declarative and spatial. The former is related to facts and events and the latter to pathways and routes. The hippocampus is also where short-term memories turn into long-term memories. Since smell processing is also closely related to the hippocampus, scents and emotions are tightly intertwined. Our sense of smell is constantly taking us somewhere. As we journey in and out of memories and along with them, it invokes a range of emotions that tie to our present situation in either clear or very subtle ways. Here are a few natural smells and their known effects:- Lavender can help you sleep As a go-to scent for relaxation, lavender can help calm the mind and body almost instantly. But perhaps its most useful benefit is its ability to help treat insomnia in students. In a study of college students, research found that the fragrance effectively eased sleep problems and depression in the participants. Next time you're having trouble getting your shuteye, try turning to the soothing scent for a little help. Cinnamon can sharpen your mind This sweet-smelling spice can also boost your brain power. Researchers from Wheeling Jesuit University studied participants and found that those who took a whiff of cinnamon improved in cognitive functions like visual-motor response, working memory and attention span. Pine can alleviate stress There's more than one reason why pine trees bring us happiness at Christmas. A pine scent could be decreasing our anxiety, according to research. In one Japanese study, participants who went on a walk through pine forests reported significantly lower depression and stress levels. The research also discovered that anxious subjects had a greater feeling of relaxation after indulging in the scent. Fresh-cut grass can make you more joyful You may think mowing the lawn is an annoying, menial task, but the fresh scent the chore yields may be making you happier. Scent researchers found that a chemical released by a newly-mowed lawn can make people feel joyful and relaxed. The aroma may also prevent mental decline as you grow older. The smell apparently is so powerful that neuroscientists came up with a perfume and air fragrance that matches it so the lawnless can also reap the benefits of the feel-good scent -- no lawn mower required. Citrus can help you feel more energized If you're looking for a little pick-me-up, you may want to forget the cup of coffee and opt for citrus instead. Scents like lemon and orange are not only well-known for their Vitamin C properties, but simply sniffing the fruit can help boost energy and alertness. Talk about a real superfruit! Vanilla can elevate your mood Vanilla may often be used as a synonym for "bland," but this scent is anything but when it comes to our happiness levels. In a study published in the Proceedings of ISOT/JASTS 2004, researchers found that taking a whiff of vanilla bean elevated participants' feelings of joy and relaxation. The results were measured through mood mapping, which included emotions ranging from happiness and stimulation to apathy and irritation. Peppermint may boost concentration In addition to giving you sweet breath, peppermint may also do your brain a favour. A small study out of Wheeling Jesuit University found that smelling peppermint could be linked to greater cognitive stamina, motivation and overall performance. Known for invigorating the mind, it's even been used as an aid for students when taking tests. There is also a small bit of research to suggest that the menthol scent in peppermint even tricks the brain into thinking that it alleviates stuffy nasal passages -- just the thing you need when you're feeling a little under the weather. Jasmine may ease depression This floral scent also is serious mood enhancer. A 2010 study found that not only does the smell of jasmine create a sense of alertness, it can also serve as a way to help with depressive thoughts. Researchers found that the stimulating effect of jasmine oil can aid in the relief of depression and can lead to an uplifted mood. Pretty powerful for a tiny flower. Apples may mitigate a migraine You know what they say, "an apple a day keeps the doctor away" -- and that may be truer when it comes to headaches. Research has suggested that the smell of the crisp fruit may actually help ease a migraine. One 2008 study showed that those who found the scent appealing had a noticeable reduction in headache symptoms as well as shortened migraine episodes. Previous studies on a green apple's odour have also found the scent may help control feelings of anxiety during stressful moments.
6 months ago
A little bit of rain 'might' be good for you
Although we may accept a bit of rain, “suppose the garden needs it”, but did you know that our bodies also need the rain for its ‘negative ion’ benefits? There are good reasons NOT to put off your daily exercise because of a the ‘wet stuff’. Remember catching rain on your tongue and that connection with the elements as a child. Maybe you instinctively connected with nature more because if felt so good, without knowing what it was doing for you on a deeper level, before life’s conditioning made you kick good habits like this as you got older? Negative ions are the only example I can recall in which a negative is a positive. Yes, that’s correct. Negative ions are a very good thing; they produce a net positive effect on our health. Negative ions are tasteless, odourless and invisible molecules that we inhale when we are in environments that contain moving water, like rain. Once the negative ions reach our bloodstream, they are believed to produce biochemical reactions that help to relieve stress, alleviate depression and even boost our energy. Not only rain enables an abundance of negative ions to be released but also waterfalls, ocean waves and even dew and mist early in the morning. Have you ever noticed how you experience a sense of euphoria by being around these beautiful settings? The action of the pounding surf creates negative air ions and we also see it immediately after spring thunderstorms when people report improved mood. That is because the air circulating around moving water contain tens of thousands of negative ions — unlike a closed home or office, with all its electronics producing 'positive' ions. Imagine if scientists and the media had named these ions the opposite way around? Who would surround themselves with lots of technology, stay in their houses and offices around these ions so much - if you knew they might not be that great for us, without a healthy break outside? Walking in the rain might sound crazy, but there are a host of health benefits to soothe the mind, body and soul. 10 HEALTHY REASONS TO TAKE A WALK IN THE RAIN 1. THERE ARE TYPICALLY LESS PEOPLE Most people run for cover when it starts to rain, meaning it’s only the brave souls who continue strolling during a storm. If you crave peace and quiet during your walks, rainy days are the best. You're left alone with your thoughts and are able to destress much quicker and easier than when there are hundreds of other people out taking strolls. 2. THE AIR IS CLEANER AND FRESHER An study published in the journal Atmospheric Chemistry and Physics showed that the air is truly cleaner during and after heavy rainfall. The reason is that as raindrops fall through the atmosphere, they have the ability to attract hundreds of particles of pollutants like sulphates and bacteria before hitting the ground. Proof that invigorating breaths of rainy air actually are better! 3. THE SMELL OF RAIN HAS A CALMING EFFECT You may not be only one who loves the scent of the air during rainfall. In fact, this smell has a name: Petrichor, coined by two Australian scientists in the 1960s. Petrichor is a pleasant smell that frequently accompanies the first rain after a long period of warm, dry weather. The smell is caused by the chemical reaction that takes place when the rain hits the ground. The smell of rain has a very soothing and calming effect on the mind and body. 4. THE HUMIDITY IS GOOD FOR YOUR SKIN AND HEALTH High levels of humidity in the air help keep your skin fresh, young and supple. And some researchers believe that when humidity levels are 43% and higher, nearly 3/4 of airborne virus particles are left powerless. 5. RAINY WALKS HELP WITH ACCEPTANCE Taking a walk in the rain often makes a person feel powerless. But taking rainy day walks on a regular basis help train your mind to give up control and go about life, no matter what the weather — or anything else — throws your way. 6. WALKS IN RAINY WEATHER BURN MORE CALORIES Believe it or not, Japanese researchers featured in the International Journal of Sports Medicine proved when a person does physical activity in cold, rainy weather, they burn more calories and fat than doing the same activity in moderate weather. 7. YOU ARE BOOSTING YOUR IMMUNE SYSTEM By exposing yourself to various different temperatures and life outside of the house you are developing a stronger immune system for the future. Don’t let the rain keep you from enjoying the outdoors. 8. CONNECTING WITH NATURE Building a connection with nature can have many positive effects on your mind and body. Walking in the rain can be considered a connection to nature even if you aren’t deep in a forest. You can get many of the positive benefits of nature like stress relief and a boost in endorphins through the rain, even if you are in a town or city. 9. WALKS IN RAIN HELP YOU SEE THINGS WITH A DIFFERENT PERSPECTIVE Whether it’s the darker lighting, the gloomy mood, or the reflection of streetlights in puddles, almost everything looks different on rainy days. This can perhaps help some people to view their life, challenges and other daily aspects in a different light. 10. IT FEELS A LITTLE BIT REBELLIOUS Taking a walk in the rain is a safe and healthy way to feel a little naughty, doing something so many don’t think is a good idea. JUST BE SURE TO WEAR THE RIGHT GEAR AND THOROUGHLY DRY OFF ONCE YOU ARE BACK AT HOME OR THE OFFICE. More on ‘Negative IONS’ A study by Columbia University used negative ion generators to see their effect on people with winter and chronic depression. The study showed that these generators helped relieve depression as much as antidepressants. The best part is that there are relatively no side effects, but scientists are still trying to figure out appropriate doses and which people it works best on. Elsewhere experiments have been conducted with negative and positive ions using a cross-section of men and women between the ages of 20 and 65. When they were put in a room that contained primarily positive ions, they became irritable and fatigued. However, when they were confined to a room containing primarily negative ions, their brainwaves suggested increased alertness and relaxation. What is significant is that they all scored higher during and immediately after their exposure to increased levels of negative ions. So the next time you think you don’t want to get wet when it rains, it might be worth considering the MAGIC from ‘negative' ions you are missing out on!
6 months ago
A little bit of sunshine – Find your sunny spot
Don’t underestimate the benefits of spring sunshine amid the coronavirus outbreak. The sun has a positive effect on the function of our bodies. We know that sunlight is beneficial - it helps our mood, productivity, physical and mental health. Sunlight physically triggers the production of Vitamin D, which in turn aids the efficiency of your nerve, muscle and immune system whilst also raising endorphins and production of serotonin - a chemical nerve cells produce making you feel happier and calmer. Even without the luxury of a garden when self-isolating, you should not underestimate the power of sunlight. When sunlight streams in through a window - it naturally lifts the mood without the harmful UV rays. The right level of Vitamin D in the body immunes us against diseases like osteoporosis, cancer, diabetes, and Alzheimer’s. Besides, it also ensures the smooth functioning of the immune system. Studies have indicated that a large chunk of the population today is deficient of the ‘sunshine vitamin,’ which explains the massive increase in fatal diseases today, and rather than relying on human-made supplements, a close connection to nature can help in replenishing the deficit. Pay attention to the times of days when the sun is shining through the windows of your home and find that super sunny spot to warm yourself and soak in the sunshine. Set up tables in that spot, play areas or cosy sitting spaces. Add a comfy chair and some pillows and turn it into a reading nook. Rotate your houseplants in this sunny spot. Notice how the light changes in that location throughout the day and at different times of the year. During the perfect time of day, when the sun is shining through, sit, play, and enjoy its warmth. Getting sunlight first thing in the morning is one of the best things you can do. First, it tells your body clock it’s time to start the day. The science of chronobiology shows sunlight tells your body to stop producing melatonin, which is the hormone that controls sleep patterns. When melatonin shuts down, you become more alert. Exposure to sunlight and natural light helps you keep your circadian rhythms steady, and will also help you set a constant time to go to sleep and get up. Roger (Natural Health Service in Total Environment) Summary of ways sunshine can help (we can share scientific evidence for each, on request):- Cheer you up, make you happy, reduce heart disease, reduce pain, prevent diabetes, reduce the effects of SAD (Seasonal Affective Disorder), relieve aches and pains, prevent cavities and help maintain strong bones, prevent MS, reduce risk of cancers, boost fertility, improve menstrual cycle, ease Inflammatory bowel disease (IBD), make you alert and give you more energy, skin conditions, boost your immune system, loose weight, aid brain disorders and young people’s eyesight.
6 months ago
Daily exercise keeps us smiling!
We are loving starting every day with p.e with Joe Wicks and getting out for fresh air and sunshine has been key to keeping us smiling! Thank goodness for the blue skies and sunshine ☀️
6 months ago
Daily physical activities for children and their families
Due to the current school closures our partnership of schools will help provide activity ideas and challenges for those looking to stay active whilst at home. Being physically active for at least 60 minutes each day will help your child’s health, focus, wellbeing and increasing the enjoyment of spending more time at home. This can involve helping with housework, other active tasks at home or looking at one of the routines or activities available through our website and social media channels. We will share 7 activities each week which you can see in the attached programme. To view today's challenge and all past content please visit https://valeroyalschoolsport.org/home-learning/
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Being a good neighbour is one of the most important ways you can be part of the community response, particularly as more people start to self isolate. If you can pick up food or medication for a neighbour who is vulnerable or who has Covid-19 symptoms you are helping to stop the virus from spreading.
How are you working with your neighbours to support each other and play your part? What groups and organisations are you part of and how have you found ways to help? We want to hear about your ideas and experiences.
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Advice and support for vulnerable people
Phone 0300 123 7031 Email enquiries@cheshirewestandchester.gov.uk -
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