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Do you want to lose weight and live a healthier lifestyle? Swansea City AFC Foundation have the answer!

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Rydym yn croesawu gohebiaeth a galwadau ffôn yn y Gymraeg neu'r Saesneg. Atebir gohebiaeth Gymraeg yn y Gymraeg, ac ni fydd hyn yn arwain at oedi. Mae'r dudalen hon ar gael yn Gymraeg drwy bwyso'r botwm ar y dde ar frig y dudalen. We welcome correspondence and telephone calls in Welsh or English.

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Healthy Weight Healthy You is a unique offer tailored to your needs. Find your journey today and shape your future health.

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Take steps to improve your health. Move more everyday with easy tips, support and special offers from Better Health.

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Information and guidance about eating a healthy, balanced diet.

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The Avenger® Hinged Knee Brace offers moderate knee stability, breathable neoprene material, removable multi-centric hinges & adjustable compression straps.

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Welcome to the Swansea Health Board page The Nutrition and Dietetic Service in Swansea Bay offers a group weight management intervention at Level 2 of the All-Wales Weight Management Pathway. It is a…

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Useful links to walking and outdoor groups

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We are the Neath Port Talbot Ramblers. We open the way for everyone in our local community to enjoy the pleasures of walking.

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Line Dance Classes in Swansea & Llanelli

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The Swansea Wellbeing Centre | Wellbeing Swansea

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The Swansea Wellbeing Centre is home to an energetic and passionate hub of experienced teachers, therapists and practitioners offering a variety of wellbeing experiences for people from all walks of life, committed to creating ‘Wellbeing for All’ throughout Swansea. contact@wellbeingswansea.co.uk

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Help Me Quit | Stop Smoking Services In Wales

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Start your quit journey, with Help Me Quit free NHS support. Contact us today for a smoke free tomorrow.

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Ageing Well - Aches and lanes bowling - Swansea

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Celtic Leisure - Over 60 Back to Exercise

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Celtic Leisure - Over 60 Back to Exercise

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Over 60 Back to Exercise - Celtic Leisure

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Do you know anyone over 60 that could benefit from a return to exercise? Older adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better. We run a range of exercise classes at our centres to help those who want to … Continued

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Swansea | Raw Performance Cic | Fitness classes

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Here at Raw Performance, we offer free outdoor fitness and health and well-being advice, with this project being fully funded we are able to provide a wide variety of sessions for a multitude of people no matter your fitness and health levels all are welcome. So please check out our website to learn more.

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Port Talbot | Raw Performance Cic | Fitness classes

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Raw Performance is a registered community interest company that offers free outdoor fitness, well-being and nutritional programmes to help address obesity, diabetes and mental health. Providing free sessions to the community is really important to us because we wanted to remove all barriers preventing people from leading healthy lifestyles.

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Ageing Well - Swansea Marina social walk - Swansea

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Take steps to improve your health. Lose weight and feel better inside and out. Try our free NHS weight loss plan to get you started.

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Exercises to help with osteoarthritis of the knee

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If you have osteoarthritis of the knee, there are exercises that you can do to help you move normally as you recover. Learn how to do these with our video tutorials

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Exercises to help with osteoarthritis of the hip

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If you have osteoarthritis of the hip, there are exercises that you can do to help you move normally as you recover. Learn how to do these with our video tutorials

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Osteoarthritis is a condition that causes joints to become painful and stiff. It's the most common type of arthritis in the UK.

Symptoms of osteoarthritis

The main symptoms of osteoarthritis are joint pain and stiffness, and problems moving the joint.

Some people also have symptoms such as:

swelling

tenderness

grating or crackling sound when moving the affected joints

The severity of osteoarthritis symptoms can vary greatly from person to person, and between different affected joints.

For some people, the symptoms can be mild and may come and go. Other people can experience more continuous and severe problems which make it difficult to carry out everyday activities.

Almost any joint can be affected by osteoarthritis, but the condition most often causes problems in the knees, hips and small joints of the hands.

You should see your GP if you have persistent symptoms of osteoarthritis so they can confirm the diagnosis and prescribe any necessary treatment.

Read more about the symptoms of osteoarthritis.

Causes of osteoarthritis

As part of normal life, your joints are exposed to a constant low level of damage. In most cases, your body repairs the damage itself and you do not experience any symptoms.

But in osteoarthritis, the protective cartilage on the ends of your bones breaks down, causing pain, swelling and problems moving the joint. Bony growths can develop, and the area can become swollen and red. (Redness can be harder to see on brown and black skin.)

The exact cause is not known, but several things are thought to increase your risk of developing osteoarthritis, including:

joint injury - overusing your joint when it has not had enough time to heal after an injury or operation

other conditions (secondary arthritis) - osteoarthritis can happen in joints severely damaged by a previous or existing condition, such as rheumatoid arthritis or gout

age - your risk of developing the condition increases as you get older

family history - osteoarthritis may run in families, although studies have not identified a single gene responsible

obesity - being obese puts excess strain on your joints, particularly those that bear most of your weight, such as your knees and hips

being a woman - osteoarthritis is more common in women than men

Diagnosing osteoarthritis

To help determine whether you have osteoarthritis, a GP will first ask you about your symptoms and examine your joints.

A GP may suspect osteoarthritis if:

you're aged 45 or older

you have joint pain that gets worse the more you use your joints

the stiffness in your joints is not there in the mornings, or lasts less than 30 minutes

If your symptoms are slightly different, this may indicate another joint condition. For example, prolonged joint stiffness in the morning can be a sign of rheumatoid arthritis.

Further tests - such as X-rays or blood tests - are not usually necessary, but may be used to rule out other possible causes, such as rheumatoid arthritis or a fractured bone.

Treating osteoarthritis

Osteoarthritis is a long-term condition and cannot be cured, but it doesn't necessarily get any worse over time and it can sometimes gradually improve. A number of treatments are also available to reduce the symptoms.

Mild symptoms can sometimes be managed with simple measures, including:

regular exercise

losing weight if you're overweight

wearing suitable footwear

using special devices to reduce the strain on your joints during your everyday activities

If your symptoms are more severe, you may need additional treatments such as painkillers and a structured exercise plan with a physiotherapist.

In a small number of cases, where these treatments haven't helped or the damage to the joints is particularly severe, surgery may be done to repair, strengthen or replace a damaged joint.

Find out more about treating osteoarthritis.

Living with osteoarthritis

As osteoarthritis is a long-term condition, it's important you receive support to help you cope with any issues such as reduced mobility, and advice on any necessary financial support.

Some people may find it helpful to talk to their GP or others who are living with osteoarthritis, as there may be questions or worries you want to share.

Find out more about living with osteoarthritis.

Preventing osteoarthritis

It's not possible to prevent osteoarthritis altogether. However, you may be able to minimise your risk of developing the condition by avoiding injury and living a healthy lifestyle.

Exercise

Exercise or a job that puts frequent strain on your joints and forces them to bear an excessive load can increase your risk of osteoarthritis.

Try to do at least 150 minutes of moderate aerobic activity (such as cycling or fast walking) every week, plus strength exercises on 2 or more days each week that work the major muscle groups, to keep yourself generally healthy.

Find out more about health and fitness, including tips on simple exercises you can do at home.

Posture

It can also help to maintain good posture at all times and avoid staying in the same position for too long.

If you work at a desk, make sure your chair is at the correct height, and take regular breaks to move around.

Losing weight

Being overweight or obese increases the strain on your joints and your risk of developing osteoarthritis. If you're overweight, losing weight may help lower your chances of developing the condition.

Use the BMI healthy weight calculator to find out whether you're overweight or obese.

Find out more more about losing weight.

Want to know more?

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Read about osteoarthritis, a condition that causes the joints to become painful and stiff. It's the most common type of arthritis in the UK.

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If you're living with obesity, your GP can offer you for advice about improving your lifestyle and losing and managing your weight safely.
Your GP can advise you about losing weight safely by eating a healthy, balanced diet and regular physical activity.

They can also let you know about other useful services, such as:

local weight loss groups - these could be provided by your local authority, the NHS, or commercial services you may have to pay for

exercise on prescription - where you're referred to a local active health team for a number of sessions under the supervision of a qualified trainer

If you have underlying problems associated with obesity, such as polycystic ovary syndrome (PCOS), high blood pressure, diabetes or sleep apnoea, your GP may recommend further tests or specific treatment. In some cases, they may refer you to a specialist.

Diet

There's no single rule that applies to everyone, but to lose weight at a safe and sustainable rate of 0.5 to 1kg a week, most people are advised to reduce their energy intake by 600 calories a day.

For most men, this will mean consuming no more than 1,900 calories a day, and for most women, no more than 1,400 calories a day.

The best way to achieve this is to swap unhealthy and high-energy food choices - such as fast food, processed food and sugary drinks (including alcohol) - for healthier choices.

A healthy diet should consist of:

plenty of fruit and vegetables

meals based on potatoes, bread, rice, pasta and other starchy foods (ideally you should choose high fibre and wholegrain varieties)

some milk and dairy foods or dairy alternatives

some meat, fish, eggs, beans and other non-dairy sources of protein

just small amounts of food and drinks that are high in fat and sugar

Try to avoid foods containing high levels of salt because they can raise your blood pressure, which can be dangerous for people who are already living with obesity. Read some tips for a lower-salt diet.

You'll also need to check calorie information for each type of food and drink you consume to make sure you don't go over your daily limit.

Some restaurants, cafés and fast food outlets provide calorie information per portion, although providing this information isn't compulsory. Be careful when eating out because some foods can quickly take you over the limit, such as burgers, fried chicken, and some curries or Chinese dishes.

Read more about calorie counting.

Diet programmes and fad diets

Avoid fad diets that recommend unsafe practices, such as fasting (going without food for long periods of time) or cutting out entire food groups. These types of diets do not work, can make you feel ill, and are not sustainable because they do not teach you long-term healthy eating habits.

This is not to say that all commercial diet programmes are unsafe. Many are based on sound medical and scientific principles and can work well for some people.

A responsible diet programme should:

educate you about issues such as portion size, making behavioural changes and healthy eating

not be overly restrictive in terms of the type of foods you can eat

be based on achieving gradual, sustainable weight loss rather than short-term rapid weight loss, which is unlikely to last

Very low calorie diets

A very low calorie diet (VLCD) is where you consume less than 800 calories a day.

These diets can lead to rapid weight loss, but they are not a suitable or safe method for everyone, and they are not routinely recommended for managing obesity.

VLCDs are usually only recommended if you have an obesity-related complication that would benefit from rapid weight loss.

VLCDs should not usually be followed for longer than 12 weeks at a time, and they should only be used under the supervision of a suitably qualified healthcare professional.

Speak to your GP first if you're considering this type of diet.

Further information

For more information about diet and weight loss, read:

Exercise

Reducing the amount of calories in your diet will help you lose weight, but maintaining a healthy weight requires physical activity to burn energy.

As well as helping you maintain a healthy weight, physical activity also has wider health benefits. For example, it can help prevent and manage more than 20 conditions, such as reducing the risk of type 2 diabetes by 40%.

The Chief Medical Officers recommend that adults should do a minimum of 150 minutes moderate-intensity activity a week - for example, 5 sessions of 30-minute exercise a week. Something is better than nothing, and doing just 10 minutes of exercise at a time is beneficial.

Moderate-intensity activity is any activity that increases your heart and breathing rate, such as:

brisk walking

cycling

recreational swimming

dancing

Alternatively, you could do 75 minutes of vigorous-intensity activity a week, or a combination of moderate and vigorous activity.

During vigorous activity, breathing is very hard, your heart beats rapidly and you may be unable to hold a conversation. Examples include:

running

most competitive sports

circuit training

You should also do strength exercises and balance training 2 days a week. This could be in the form of a gym workout, carrying shopping bags, or doing an activity such as tai chi. It's also critical that you break up sitting (sedentary) time by getting up and moving around.

Your GP, weight loss adviser or staff at your local sports centre can help you create a plan suited to your own personal needs and circumstances, with achievable and motivating goals. Start small and build up gradually.

It's also important to find activities you enjoy and want to keep doing. Activities with a social element or exercising with friends or family can help keep you motivated. Make a start today - it's never too late.

Read more about the physical activity guidelines for adults and the physical activity guidelines for older adults.

You may need to exercise for longer each day to prevent obesity or to avoid regaining weight if you've been obese. To prevent obesity, 45 to 60 minutes of moderate-intensity activity a day is recommended. To avoid regaining weight after being obese, you may need to do 60 to 90 minutes of activity each day.

Your GP or weight loss adviser will be able to advise you further about the type of exercise you should do and for how long taking into account your current fitness level and individual circumstances.

Further information

For more information about exercise, see:

Other useful strategies

Evidence has shown that weight loss can be more successful if it involves other strategies, alongside diet and lifestyle changes. This could include things like:

setting realistic weight loss goals - if you're living with obesity, losing just 3% of your original body weight can significantly reduce your risk of developing obesity-related complications

eating more slowly and being mindful of what and when you're eating - for example, not being distracted by watching TV

avoiding situations where you know you may be tempted to overeat

involving your family and friends with your weight loss efforts - they can help to motivate you

monitoring your progress - for example, weigh yourself regularly and make a note of your weight in a diary

Getting psychological support from a trained healthcare professional may also help you change the way you think about food and eating. Techniques such as cognitive behavioural therapy (CBT) can be useful.

Avoiding weight regain

It's important to remember that as you lose weight your body needs less food (calories), so after a few months, weight loss slows and levels off, even if you continue to follow a diet.

If you go back to your previous calorie intake once you've lost weight, it's very likely you'll put the weight back on. Increasing physical activity to up to 60 minutes a day and continuing to watch what you eat may help you keep the weight off.

Medicine

Many different types of anti-obesity medicines have been tested in clinical trials, but the only ones that have proved to be safe and effective for use on the NHS for weight management are orlistat, liraglutide and semaglutide.

Orlistat

You can only use orlistat if a doctor or pharmacist thinks it's the right medicine for you. Orlistat is available on prescription from your doctor, or you can buy it at a lower dose from a pharmacy. Products available directly from pharmacies are Alli and Orlos, which must be taken under the supervision of a pharmacist.

Orlistat works by preventing around a third of the fat from the food you eat being absorbed. The undigested fat is not absorbed into your body and is passed out with your poo. This will help you avoid gaining weight, and may help you to lose weight.

You'll need to start eating a balanced diet and exercising regularly before beginning treatment with orlistat, and continue this during treatment and after you stop taking orlistat.

When orlistat should be used

Orlistat will usually only be recommended if you've made a significant effort to lose weight through diet, exercise or changing your lifestyle.

Even then, orlistat is only prescribed if you have either:

a body mass index (BMI) of 28 or more, and other weight-related conditions, such as high blood pressure or type 2 diabetes

a BMI of 30 or more

Orlistat is not usually recommended for pregnant or breastfeeding women.

Before prescribing orlistat, your doctor will discuss the benefits and potential limitations with you, including any potential side effects.

Follow your doctor's advice about how to take it, and the instructions that come with your medicine.

How long to take it for

Treatment with orlistat should only continue beyond 3 months if you've lost 5% of your body weight. It usually starts to affect how you digest fat within 1 to 2 days.

If you have not lost weight after taking orlistat for 3 months, it's unlikely to be an effective treatment for you. Ask your doctor or pharmacist, as you may need to stop your treatment.

Orlistat and other health conditions

If you're taking medicine for another serious health condition, such as type 2 diabetes, high blood pressure or kidney disease, it may be necessary to change the dose of your medicine. Speak to your GP before starting treatment with orlistat.

If you have type 2 diabetes, it may take you longer to lose weight using orlistat, so your target weight loss after 3 months may be slightly lower.

Side effects of orlistat

Common side effects of orlistat include:

fatty or oily poo

needing the toilet to poo urgently

pooing more frequently

an oily discharge from your rectum (you may have oily spots on your underwear)

farting (flatulence)

You're much less likely to get these side effects if you stick to a low-fat diet.

If you're taking the oral contraceptive pill and you have severe diarrhoea while taking orlistat, use an additional method of contraception, such as a condom. This is because your body may not absorb the contraceptive pill if you have diarrhoea, so it may not be effective. Check the pill packet for advice.

Liraglutide and semaglutide

Liraglutide (also called Saxenda) and semaglutide (also called Wegovy) are weight loss medicines that work by making you feel fuller and less hungry. They're taken as an injection. Your doctor or nurse will show you how to take it.

Liraglutide is taken once a day, and semaglutide is taken once a week.

You can only take liraglutide or semaglutide if they're prescribed for you by a specialist weight management service. A doctor might recommend that you take one of these medicines if diet and exercise changes have not worked on their own.

You'll need to eat a balanced, reduced-calorie diet and exercise regularly while taking liraglutide or semaglutide.

Before prescribing liraglutide or semaglutide, your doctor will talk you through the benefits and limitations, including any side effects you might get.

When liraglutide should be used

Liraglutide is suitable for adults aged up to 75. It is not recommended if you're pregnant or breastfeeding or have certain health conditions, such as liver or kidney problems.

You'll only be prescribed liraglutide if all of these apply:

When semaglutide should be used

You'll only be prescribed semaglutide if you have health problems due to your weight and you have a BMI of either:

35 or more, or 32.5 or more if you're of Asian, Chinese, Middle Eastern, Black African or African-Caribbean origin

30 to 35, or 27.5 to 32.5 if you're of Asian, Chinese, Middle Eastern, Black African or African-Caribbean origin, and you meet other criteria to be treated by a specialist weight management service

It's not recommended if you're pregnant or breastfeeding or have certain health conditions.

How long to take liraglutide or semaglutide for

You'll have a review after taking liraglutide for 3 months, or after taking semaglutide for 6 months. You'll then usually only carry on taking the medicine if you've lost at least 5% of your body weight.

You can take semaglutide for a maximum of 2 years.

Surgery

Weight loss surgery, also called bariatric surgery, is sometimes used to treat people who are severely obese.

Bariatric surgery is usually only available on the NHS to treat people with severe obesity who fulfil all of the following criteria:

they have a BMI of 40 or more, or between 35 and 40 and another serious health condition that could be improved with weight loss, such as type 2 diabetes or high blood pressure

all appropriate non-surgical measures have been tried, but the person hasn't achieved or maintained adequate, clinically beneficial weight loss

the person is fit enough to have anaesthesia and surgery

the person has been receiving, or will receive, intensive management as part of their treatment

the person commits to the need for long-term follow-up

Bariatric surgery may also be considered as a possible treatment option for people with a BMI of 30 to 35 who have recently (in the last 10 years) been diagnosed with type 2 diabetes.

In rare cases, surgery may be recommended as the first treatment (instead of lifestyle treatments and medication) if a person's BMI is 50 or above.

Treating obesity in children

Treating children living with obesity usually involves improvements to diet and increasing physical activity using behaviour change strategies.

The amount of calories your child should eat each day will depend on their age and height. Your GP should be able to advise you about a recommended daily limit, and they may also be able to refer you to your local family healthy lifestyle programme.

Children over the age of 5 should ideally get at least 60 minutes of vigorous-intensity exercise a day, such as running or playing football or netball. Sedentary activities, such as watching television and playing computer games, should be restricted.

Read more about the physical activity guidelines for children and young people.

Referral to a specialist in treating childhood obesity may be recommended if your child develops an obesity-related complication, or there's thought to be an underlying medical condition causing obesity.

The use of orlistat in children is only recommended in exceptional circumstances, such as if a child is severely obese and has an obesity-related complication.

Bariatric surgery isn't generally recommended for children, but may be considered for young people in exceptional circumstances, and if they've achieved, or nearly achieved, physiological maturity.

Further information

For more information about diet and exercise in children, read:

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Information and advice about losing weight safely using diet and exercise. Other useful strategies include setting weight loss goals and asking for the support of family and friends.

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If you are overweight, losing weight can help reduce the stress on your heart and lungs. Losing weight can also help you to lower your blood pressure, improve your blood sugar level, reduce pain in your joints, reduce your risk of blood clots after surgery, reduce your risk of wound infections after surgery, allow you to exercise more easily and reduce the risk associated with having an anaesthetic.

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Zhuo Q, Yang W, Chen J, Wang Y. Metabolic syndrome meets osteoarthritis. Nat Rev Rheumatol 2012;8(12):729-737.

Schett G, Kleyer A, Perricone C, Sahinbegovic E, Iagnocco A, Zwerina J, et al. Diabetes is an independent predictor for severe osteoarthritis: results from a longitudinal cohort study. Diabetes Care 2013;36(2):403-409.

Masuko K, Murata M, Suematsu N, Okamoto K, Yudoh K, Nakamura H, et al. A metabolic aspect of osteoarthritis: lipid as a possible contributor to the pathogenesis of cartilage degradation. Clin Exp Rheumatol 2009;27(2):347-353.

Lu B, Driban J, Xu C, Lapane K, McAlindon T, Eaton C. Dietary fat intake and radiographic progression of knee osteoarthritis: Data from the Osteoarthritis Initiative. Arthritis Care Res Jun 2016. doi: 10.1002/acr.22952.

Hill CL, March LM, Aitken D, et al. Fish oil in knee osteoarthritis: a randomised clinical trial of low dose versus high dose. Ann Rheum Dis 2016;75(1):23-29.

Baker KR, Matthan NR, Lichtenstein AH, Niu J, Guermazi A, Roemer F, et al. Association of plasma n-6 and n-3 polyunsaturated fatty acids with synovitis in the knee: the MOST study. Osteoarthritis Cartilage 2012;20(5):382-387.

Hart DJ, Doyle DV, Spector TD. Association between metabolic factors and knee osteoarthritis in women: the Chingford Study. J Rheumatol 1995;22(6):1118-1123.

Sturmer T, Sun Y, Sauerland S, Zeissig I, Gunther KP, Puhl W, et al. Serum cholesterol and osteoarthritis. The baseline examination of the Ulm Osteoarthritis Study. J Rheumatol 1998;25(9):1827-1832.

Bresson JL, Flynn A, Heinonen M, Hulshof K, Korhonen H, Lagiou P, et al. Plant Sterols and Blood Cholesterol Scientific substantiation of a health claim related to plant sterols and lower/reduced blood cholesterol and reduced risk of (coronary) heart disease pursuant to Article 14 of Regulation (EC) No 1924/2006 Scientific Opinion of the Panel on Dietetic Products, Nutrition and Allergies. Scientific opinion of the panel on dietetic products, nutrition and allergies EFSA J. 2008 Jul;781:2e12.

Griffin BA. Nonpharmacological approaches for reducing serum low-density lipoprotein cholesterol. Curr Opin Cardiol 2014;29(4):360-365.

Jenkins DJ, Kendall CW, Axelsen M, Augustin LS, Vuksan V. Viscous and nonviscous fibres, nonabsorbable and low glycaemic index carbohydrates, blood lipids and coronary heart disease. Curr Opin Lipidol 2000;11(1):49.

Del Gobbo LC, Falk MC, Feldman R, Lewis K, Mozaffarian D. Effects of tree nuts on blood lipids, apolipoproteins, and blood pressure: systematic review, meta-analysis, and dose-response of 61 controlled intervention trials. Am J Clin Nutr 2015;102(6):1347-1356.

Harland JI, Haffner TA. Systematic review, meta-analysis and regression of randomised controlled trials reporting an association between an intake of circa 25 g soya protein per day and blood cholesterol. Atherosclerosis 2008;200(1):13-27.

Grover AK, Samson SE. Benefits of antioxidant supplements for knee osteoarthritis: rationale and reality. Nutr J. 2016;15(1):1.

Mabey T, Honsawek S. Role of vitamin D in osteoarthritis: molecular, cellular, and clinical perspectives. Int J Endocrinol 2015;2015:383918.

Wacker M and Holick M 'Vitamin D and Human health' Nutrients 2013, 5(1), 111-148

de Koning EJ, van Schoor NM, Penninx BW, Elders PJ, Heijboer AC, Smit JH, et al. Vitamin D supplementation to prevent depression and poor physical function in older adults: Study protocol of the D-Vitaal study, a randomized placebo-controlled clinical trial. BMC geriatrics. 2015 Nov 19;15(1):151.

Beaudart C, Buckinx F, Rabenda V, Gillain S, Cavalier E, Slomian J, et al. The effects of vitamin D on skeletal muscle strength, muscle mass, and muscle power: a systematic review and meta-analysis of randomized controlled trials. The Journal of Clinical Endocrinology & Metabolism. 2014 Nov 1;99(11):4336-45.

Tomlinson PB, Joseph C1, Angioi M. Effects of vitamin D supplementation on upper and lower body muscle strength levels in healthy individuals. A systematic review with meta-analysis. J Sci Med Sport 2015;18(5):575-80.

Muir S, Montero-Odasso M. Effect of Vitamin D supplementation on muscle strength, gait and balance in older adults: a systematic review and meta-analysis. J Am Geriatr Soc 2011; 59(12):2291-2300.

Anek A, Bunyaratavej N, Jittivilai T. Effects of short-term vitamin D supplementation on musculoskeletal and body balance for prevention of falling in postmenopausal women. J Med Assoc Thai. 2015;98 Suppl 8:S26-31.

Holick MF. High Prevalence of Vitamin D Inadequacy and Implications for Health. Mayo Clin Proc 2006 03;81(3):353-73

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Booth SL. Roles for vitamin K Beyond coagulation. Annual Rev Nutr 2009:29:89-110.

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Source(s) Hunter DJ, Bierma-Zeinstra S. Osteoarthritis. Lancet 2019; 393(10182): 1745-59 Fu K, Robbins SR, McDougall JJ. Osteoarthritis: the genesis of pain. Rheumatology (Oxford) 2018; 57(suppl_4): iv43-iv50. Kolasinski SL, Neogi T, Hochberg MC, et al. 2019 American College of Rheumatology/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee.

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There are for most people many opportunities to build activity into their week. Whether that be house cleaning, gardening, walking to the shops or playing with their children or grandchildren. In addition to these so-called…

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What makes a fitness centre special? What makes a gym unique? The answer is not the latest high-tech gadgets (although they undoubtedly look good). Our answer is people. You, our members, our staff.

Join us on Tuesdays 1-2pm for Gentle Chair Yoga, and stay for a cuppa and a chat afterwards!
Suggested donation £2.50.

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What makes a fitness centre special? What makes a gym unique? The answer is not the latest high-tech gadgets (although they undoubtedly look good). Our answer is people. You, our members, our staff. Join us on Tuesdays 1-2pm for Gentle Chair Yoga, and stay for a cuppa and a chat afterwards!

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Age Cymru runs a number of physical activity programmes including nordic walking, tai chi and low impact functional training.

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What does a Local Area Coordinator do?

We can help anyone build relationships within their community.

We support older people, disabled people, people with mental health problems, and their families and carers to

Build their vision for a good life

Stay strong and connected

Feel safer and more confident in the future

Access information in a variety of ways

Be heard, be in control and make choices

Identify your personal strengths, goals and needs

Find practical ways of doing the things you want or need to do

Develop and use personal and local networks

Be part of and contribute to your community

Access support and services if required

How does it work?

We will take time to get to know you, your family and your community. We will support you to:

Email local.areacoordination@swansea.gov.uk. Follow us on Twitter at https://twitter.com/Swansea_LACs

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What does a Local Area Coordinator do? We can help anyone build relationships within their community.

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Local Area Coordinators - Neath Port Talbot Council

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Local Area Coordinators provide support to people due to their age, disability or mental health

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These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.

It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

Most adults in the UK are eating more calories than they need and should eat fewer calories.

1. Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content - for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg

It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease.

Oily fish include:

Non-oily fish include:

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

Most people should be eating more fish, but there are recommended limits for some types of fish.
Find out more about fish and shellfish

4. Cut down on saturated fat and sugar

Saturated fat

You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:

Try to eat less saturated fat and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.

For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you're having meat, choose lean cuts and cut off any visible fat.

All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.

This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

Free sugars are found in many foods, such as:

sugary fizzy drinks

sugary breakfast cereals

cakes

biscuits

pastries and puddings

sweets and chocolate

alcoholic drinks

Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.
Find out how to cut down on sugar in your diet

5. Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.
Get tips for a lower salt diet

6. Get active and be a healthy weight

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing.

Read more about the benefits of exercise and physical activity guidelines for adults.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Most adults need to lose weight by eating fewer calories.

If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

Check whether you're a healthy weight by using the BMI healthy weight calculator.

Lose weight with the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.

If you're underweight, see underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

7. Do not get thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.

All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.

Even unsweetened fruit juice and smoothies are high in free sugar.

Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.

Remember to drink more fluids during hot weather or while exercising.

8. Do not skip breakfast

Some people skip breakfast because they think it'll help them lose weight.

But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

Further information

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Start eating well with these 8 tips for healthy eating, which cover the basics of a healthy diet and good nutrition.

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Fruit and vegetables contain a range of vitamins, minerals and fibre. Research shows that people who eat plenty of fruit and vegetables are less likely to develop heart disease and certain cancers.

Aim for at least five portions of different-coloured fruit and vegetables each day. These can be fresh, frozen or canned.

A portion is roughly the amount you can fit in the palm of your hand, for example:
Beans, pulses, fish, eggs, meat and other proteins
These foods all contain protein, minerals and vitamins which help maintain and repair your body after an injury or surgery.

You don't need to eat meat every day - try eggs, beans, lentils or meat substitutes such as Quorn or tofu instead.

Oily fish are rich in vitamin D and a type of fat that helps to reduce your risk of heart disease. Try to eat fish twice a week, with one portion being oily fish such as salmon or sardines.
Potatoes, bread, rice, pasta and other starchy carbohydrates
These foods give you energy and a range of nutrients. Try to eat wholegrain versions such as brown rice, wholegrain bread or pasta. These are good sources of B vitamins, minerals and fibre which helps prevent constipation.
Dairy and alternatives
These foods contain protein and vitamins and are a good source of calcium, which helps to keep bones strong. Try to choose lower-fat versions, such as semi-skimmed milk, half-fat cheese and low-fat paneer.
Oils and spreads
We do need some fat in our diets, but only a small portion.

Try to keep an eye out for the type of fat that's in the oil or spread you use. Eating too much food high is saturated fat can increase the risk of heart disease, whilst food containing unsaturated fat can help reduce your risk. Other fats, such as omega-3 can protect against heart disease.
Read more about looking after your heart on HEART UK Browse our selection of healthy recipes

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Eating well means that you're likely to feel healthier, stay active for longer and protect yourself against illness. Read more from Age UK.

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Healthy eating is about having a balance of different foods and nutrients in the diet for good health and wellbeing. It is not about ‘dieting’. It doesn’t have to be boring or difficult. Healthy eating is about enjoying your food, at the same time as being mindful about what you eat.

There are four main food groups. These are:

Carbohydrates

Fruit and Vegetables

High Protein Foods

Dairy (& alternatives)

The Eatwell Guide shows the ideal proportion of each of the different food groups to include in your diet.

Carbohydrate

Carbohydrate (starch) is the body’s main energy (fuel) source. Starch is broken down to produce glucose which is used by the body for energy.

Starchy foods are an important part of the diet. They should make up about a third of all the food that we eat. You don’t have to avoid or restrict them because they are ‘fattening’. Instead, be aware of the total amount of starch that you eat. Cutting out one food group, such as carbohydrate can cause dietary imbalance. Starchy foods include bread, potatoes, rice and pasta. Wholegrain options are healthier choices.

Fibre rich foods help the gut to function properly and have many other health benefits. Studies have shown that people who have overweight or obesity tend to lose weight if they include plenty of high fibre, starchy carbohydrate in their diets.

Fruit and vegetables

Fruit and vegetables contain high levels of 'micronutrients'. These include vitamins, minerals and antioxidants. Micronutrients are essential to the body’s many biochemical processes.

Fruit and vegetables are often high in fibre. They are generally low in calorie and they taste good!

The current UK guidance recommends at least five portions of different fruit and veg per day. Like carbohydrate, fruit and veg should account for about one third of what we eat, per day. Dried, frozen, tinned, as well as fresh, fruit and veg are all included. One portion of pulses (baked beans, lentils, dried peas) can also count towards your five a day.

Protein

Protein is vital. It is the body’s main building block. Animal products such as meat, fish, eggs and dairy are good sources of dietary protein. Meat and fish also provide the body with a form of iron (haem), which is easy to absorb. Fish also contains essential fatty acids (eg. omega-3).

Protein also comes from foods of plant origin. Pulses, nuts, and seeds are all high in protein. Pulses are a very good meat alternative, whether or not you are vegetarian or vegan.

Cutting back on consumption of red meat (beef, lamb, goat, pork) especially, is better for your health and for the environment: current advice is to have no more than 300g of red meat per week. Try to avoid processed meats such as bacon, salami, hot dogs, ham. Consumption of these cured meat products has been linked to a much higher risk of certain gut cancers.

Dairy

Dairy products (and calcium-fortified alternatives) are the body’s main source of calcium, which is necessary for the growth, development and maintenance of healthy bones and teeth. Dairy products and alternatives are also a source of protein.

Milk, cheese, cream and milk-based sauces and yoghurts can have a high saturated fat content. Fat reduced options are recommended, and small quantities.

Learn more about plant-based diets

Fats

Dietary fats have many important functions in the body. Like carbohydrate, fat provides energy or fuel (measured in calories) but is more calorie-dense (calorific) in comparison. All fats should be consumed in small quantities. All fats have the same calorie content, but they have different effects on the body, and especially, on cholesterol levels.

Saturated fats

Saturated fats can increase the level of a certain type of cholesterol, (LDL) which can build up, over time, in the arteries and blood vessels, leading to heart disease and other problems of the circulatory system.

Saturated fats are often found in high levels in fatty meat, butter, cheese, cream and in many processed foods (though not eggs or shellfish). Trans saturated (or hydrogenated) fats are another type of saturated fat. They are mainly, artificially produced and used in food manufacture.

Try to limit your intake of all saturated fats - check food labels for details. Learn more about food labelling.

Unsaturated Fats

Unsaturated oils and spreads are the best choice of dietary fat. These are found in many vegetable oils and include olive oil, rapeseed nut and seed oils. All contain ‘good’ HDL cholesterol, which can remove the potentially harmful LDL cholesterol (found in saturated fats) from the body.

Essential Fatty Acids (EFAs)

EFAs (such as omega-3 oils) are ‘essential’ because our bodies can’t make them and we have to obtain them from our food. EFAs are found in the skin of white fish but also in the flesh of oily fish such as fresh and tinned salmon, mackerel, sardines and fresh tuna. Advice for fish eaters is to have one portion of oily fish, and one portion of white fish per week.

EFAs can also be found in some plant oils such as flaxseed, rapeseed and soya but there is not as much in these oils as there is in fish and seafood.

Sugar

Sugar is a type of carbohydrate. Like starch, it breaks down into glucose, to provide energy for the body. ‘Free’ sugars are often added to foods during manufacture and include refined sugars such as sucrose (table sugar). This kind of sugar is also found naturally, in unsweetened fruit juices, and in syrups and honey.

Excess consumption of free sugars is linked to the risk of obesity, type 2 diabetes and tooth decay. Many of the free sugars that we consume, are in sugary drinks. A regular can of cola for instance, can contain the equivalent of seven teaspoons of sugar (35g). The guidance about free sugar consumption suggests a daily limit of 30g. This is equivalent to six teaspoons.

The natural sugars found in milk and in whole fruits and vegetables are not free sugars and do not need to be restricted in the same way.

Salt

High levels of salt in the diet can increase blood pressure. Most of the salt that we eat is added to processed foods. The total daily salt intake for adults should be no more than 6g per day (one tsp).

Fatty and sugary snacks

Fatty and/or sugary snacks and drinks generally have little nutritional value apart from providing calories. They can be included in the diet, but should be eaten in small amounts and less often.

Summary

Having a variety of foods in the recommended proportions and (portion sizes), can help you to be and to stay healthy.

Balance is important.

Diets that cut out entire food groups can deprive your body of the nutrients it needs and limit your choice of foods.

Try to get most of your calories from starchy foods.

Include plenty of fruit and veg in your diet.

Try to replace meat with pulses once or twice a week.

Limit saturated fats, salt and sugar. These are found especially in processed foods, so look at food labels.

Fatty and sugary snacks are usually full of calories and don’t usually offer much other nutrition.

Unless you have a specific deficiency, a balanced diet should provide all the necessary vitamins and minerals that your body needs.

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Eating a variety of foods can improve general wellbeing, reduce the risk of conditions including heart disease, stroke, some cancers, diabetes and osteoporosis and help you manage your weight.

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We know that achieving a healthier weight can be a challenge and maintaining a healthier weight can be difficult too. This fact sheet will support you to get started and keep going.

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Exercise with Balanced Lives Programmes | Action for Elders

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Join Action for Elders and start exercising now. Three ways to take part, Community Groups, Exercise online and a video library to work at your own pace

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Our courses support you to build confidence in your ability to manage and maintain active and fulfilling lives. Courses cover a wide range of topics including:

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To take part in a self-management course, basic information about you such as your name, address, telephone number, type of long term condition, GP practice, date of birth, ethnicity, where you heard about the programme, if you’re a wheelchair user and carer status will be recorded.

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If you are overweight, losing weight can help reduce the stress on your heart and lungs. Losing weight can also help you to lower your blood pressure, improve your blood sugar level, reduce pain in your joints, reduce your risk of blood clots after surgery, reduce your risk of wound infections after surgery, allow you to exercise more easily and reduce the risk associated with having an anaesthetic.

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Find a variety of activities depending on what you have available & the kind of movements you’re looking to do

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Information about arthritis - including each type of condition, exercise, treatments, symptoms, real experiences, data and information for young people and professionals.

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Osteoarthritis is a common arthritis condition causing pain and stiffness within the joints. It most commonly affects the hands, knees, hips and spine.

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Helpline caller, North England, March 2025

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Call our helpline 0800 5200 520 for free today (Monday–Friday, 9am–6pm). Our advisors offer advice about arthritis tailored to you.

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Learn eight simple knee exercises which are designed to help you with any problems and ease knee pain.

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Learn 12 simple exercises designed to help you with problems and pain affecting your hips.

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If you're based near Bonymaen you can meet with your local Arthritis UK support group at Bonymaen Community Centre, Bonymaen Road, Swansea.

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Arthritis Action is the only UK charity offering hands-on, practical help for people with arthritis to improve their quality of life whilst living with the condition. We offer our Members healthy eating advice, clinical appointments, exercise tips and pain management techniques whether or not they are having medical treatment. See the benefits of membership, or sign up to receive our free monthly electronic Newsletter.

We offer our Members the opportunity to have clinical appointments with our network of healthcare professionals called Associated Practitioners (APs). These professionals are qualified as osteopaths, chartered physiotherapists, McTimoney chiropractors and acupuncturists.

To find your nearest AP, just put in your postcode and the nearest practitioners (in a radius of 30 miles) will appear as flags on the map. Please click on the flags to find out more details about each practitioner. Alternatively, just click on the flags in your area of the country.

Our work is funded solely by donations. We rely on the money you provide to enable us to support people to manage their arthritis. Whatever you can give makes a huge difference. For more information on how your money helps click here

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12 October 2020 Arthritis Action is commemorating World Arthritis Day (12 October) by publishing findings of a new survey, looking at the effects of COVID-19...

6th October 2020 The Arthritis and Musculoskeletal Alliance (ARMA) have published a joint statement on behalf of its member organisations including Arthritis Action, regarding possible...

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Arthritis Action is the only UK charity offering hands-on, practical help for people with arthritis to improve their quality of life whilst living with the condition. We offer our Members healthy eating advice, clinical appointments, exercise tips and pain management techniques whether or not they are having medical treatment.