Live Well Longer Group

The Live Well Longer Group

In January 2025 as an experiment I launched a new interest group within the u3a Connect & Learn Group - the Live Well Longer Group. It ran until August 2025. The Live Well Longer Group met monthly online on Zoom. We explored a health-related theme or topic of the month with suggested guided reading and/or a video or piece of audio, and we then had the chance to discuss this together. There was also the opportunity to do a short gentle stretching or flowing exercise known as Qigong (which can be done from a standing or sitting position). We finished our sessions with an optional guided meditation. 

Although this group is now dormant, all the the resources will remain available indefinitiely for anyone to look at at any time, and they are listed below. And if anyone is interested in reviving this group and would like to become its group organiser and would like further help with this (it could be on Zoom or face-to-face), please email me at website@exmouthu3a.org.uk. 

Topics, resources and materials

Below are details of the topics, materials and resources that we referred to at each of our monthly group meetings (most recent first):

26 August: Housing and the environment

• Website: National u3a Future Lives - https://www.u3a.org.uk/our-impact/future-lives/future-lives-past-events

• Video: Demystifying retirement housing: Options and costs (40 mins) - https://www.youtube.com/watch?v=AvZuudJE8ks&ab_channel=u3a 

• Video: Cohousing: Collective housing for healthy ageing (33 mins) - https://www.youtube.com/watch?v=Qy9dHkknDpE&ab_channel=u3a

• Slides: Our Future Homes: Promoting Wellbeing & Community for an Ageing Population - https://www.u3a.org.uk/images/Our%20Impact/Future%20Lives/JM%20U3A%2006032025%20FINAL.pdf

• Slides: Planning Ahead: Age-proofing Your Home - https://www.u3a.org.uk/images/Our%20Impact/Future%20Lives/Age%20proofing%20home.pdf

• Report of national u3a survey: Our Homes  Our Future summary (2003) - https://www.u3a.org.uk/edocman-downloads/our-homes-our-future-survey-summary-2023-pdf 

• Website: Health and housing (2018) - https://www.england.nhs.uk/2018/03/nhs-teams-up-with-councils-to-improve-housing-health-with-home-mots-stair-lifts-falls-helplines-and-quick-grants/ 

• Report from The Kings Fund: Housing and health: opportunities for sustainability and transformation partnerships - https://assets.kingsfund.org.uk/f/256914/x/2d50adb238/housing_and_health_2018.pdf

• Video from The King's Fund:  Integrating housing and health: joining up care (57 mins) - https://www.youtube.com/watch?v=U4W1DJycK_A&ab_channel=TheKing%27sFund 

• Website and report from The Health Foundation: Moving to Healthy Homes - https://www.health.org.uk/reports-and-analysis/briefings/moving-to-healthy-homes 

• Website: UK Cohousing - https://cohousing.org.uk/about-cohousing-2/

• Video from BBC London: Co-housing for London's ageing population (8 mins) - https://www.youtube.com/watch?v=OLPnNPP3Kqg&ab_channel=BBCLondon 

• Video: Co-housing project in Delft, The Netherlands (11 mins)- https://www.youtube.com/watch?v=FbzHGDrQJZk&ab_channel=DezignArk

• Video: Space-S: Creating the Neighbourhood together (6 mins) - https://www.youtube.com/watch?v=DyqgZpRkZ90&ab_channel=INBOBV 

• Video Dutch students are living rent free for socialising with the elderly (21 mins) - https://www.youtube.com/watch?v=PAmD623X2S4&ab_channel=SBSDateline

• Video: Cohousing communities help prevent social isolation (in Denmark and the USA) - https://www.youtube.com/watch?v=DmWrx0ntATU&ab_channel=PBSNewsHour (9 minutes)

• This month's Qigong exercises:  5 Minute Qigong for Healing and Inner Calm - https://www.youtube.com/watch?v=Mq80bv2wibQ&ab_channel=QigongForVitality, and 7 Minute Qigong Routine - Guiding the Qi through the Microcosmic Orbit with Jeffrey Chand - https://www.youtube.com/watch?v=LKB6YFxzqhI&ab_channel=QigongForVitality 

• This month's meditations: De-stress in 5 Minutes: A Free Mind and Body Meditation with Elisha Mudly - https://www.youtube.com/watch?v=wE292vsJcBY&t=91s&ab_channel=Headspace, and "She Moved Through the Fair" Celtic Instrumental from Cascade - https://www.youtube.com/watch?v=nlfItEUgXg8&ab_channel=Cascade 

22 July: Sleep

• Website: NHS Better Health: How to fall asleep faster and sleep better - https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/

• Video: NHS Better Health: Tips for sleeping better - https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/#video

• Video: NHS Better Health: Beditation - https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/#1 

• Website: NHS Better Health: How can meditation help with sleep? https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/how-can-meditation-help-with-sleep/ 

• Website: NHS Better Health: Sleep problems - https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/ and video - https://www.youtube.com/watch?v=TaLFBTvB1iQ&ab_channel=NHS

• Factsheet: Sleep hygiene - https://www.uhs.nhs.uk/Media/UHS-website-2019/Patientinformation/Other/Sleep-hygiene-3276-PIL.pdf

• Audio: Just One Thing with Michael Mosley - 6 short radio programmes on Sleep Well -  https://www.bbc.co.uk/programmes/p0d65hdd/episodes/player (summarised at https://www.bbc.co.uk/programmes/articles/5vMxkF64jplCjgjzVhb7B5R/my-five-tips-to-help-improve-your-sleep )

• Podcast: Global Story: Are we really getting enough sleep ? - https://www.youtube.com/watch?v=XQ767LlrDc0&ab_channel=BBCWorldService 

• Podcast: CrowdScience: Why Can't I Fall Asleep? (BBC Sounds) - https://www.bbc.co.uk/sounds/play/w3ct6ssk 

• TV programme - Horizon: How to sleep better with Michael Mosley (2022), on BBC iPlayer - https://www.bbc.co.uk/iplayer/episode/m0015y9l/horizon-2022-how-to-sleep-well-with-michael-mosley 

• Podcasts about sleep from Dr Rangan Chatterjee - https://drchatterjee.com/topic/sleep/

• Book: 'Why We Sleep' by Matthew Walker - from Amazon at https://www.amazon.co.uk/Why-We-Sleep-Science-Dreams-ebook/dp/B06Y649387/ and as a PDF at https://icrrd.com/public/media/16-05-2021-080425Why-We-Sleep-Unlocking-the-Power-of-Sleep.pdf

• This month's Qigong exercise: Minute Qigong Routine - Easy Beginner Practice to Invigorate the Qi/ - https://www.youtube.com/watch?v=jMuHgj3FF_k&ab_channel=QigongForVitality 

• This month's meditation: Beditation - https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/#1 

29 April and 27 May 2025: Food and Nutrition

• Website: NHS Eat Well:  Information and guidance about eating a healthy, balanced diet - https://www.nhs.uk/live-well/eat-well/, and see also  How to eat a balanced diet - https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/ and 8 tips for healthy eating - https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/

• Videos: The NHS Eatwell Guide - https://www.youtube.com/watch?v=770pFeNXmqM&ab_channel=PublicHealthDietitians and https://www.youtube.com/watch?app=desktop&v=8aWqZd9RScQ&ab_channel=KentCommunityHealthNHSFoundationTrust 

• Website: NHS The EatWell Guide - https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/, and this can be downloaded as a PDF from here - https://www.gov.uk/government/publications/the-eatwell-guide

• Website - Healthy recipes and eating for wellbeing, fitness, etc (BBC Food) - https://www.bbc.co.uk/food/diets/healthy

• Video:  Zoe:  How to eat in 2025: 7 science-backed tips with Prof. Tim Spector and Prof. Sarah Berry - https://www.youtube.com/watch?v=iRxbxmjjjdw&ab_channel=ZOE 

• Audio - Michael Mosley's Just One Thing series - https://www.bbc.co.uk/sounds/brand/p09by3yy, and search for episodes on food - of which there are many, e.g. Eat slowly, Cook from scratch, Try flax seeds, Enjoy olive oil, Snack smartly, Eat whole grains, Drink green tea, Take vitamin D, Reheat pasta, Cook tomatoes,  Have a cup of tea, Stay young (ep 4 - best foods to boost mind energy and reduce inflammation), Try some turmeric, Nibble some nuts, Choose red wine, Swap out sugar, An apple a day, Enjoy oily fish, Drink coffee, Eat beetroot, Drink water, Change your mealtimes, Eat chocolate, Eat some bacteria. And especially Food special with Tim Spector - https://www.bbc.co.uk/sounds/play/m001ngjx 

• Book - 'Food for Life: The New Science of Eating Well' by Tim Spector. You can read the introduction free at https://www.amazon.co.uk/Food-Life-Science-Eating-bestseller/dp/1529919665 

• Video - Create Your Own Food “Rules” with Michael Pollan - https://www.youtube.com/watch?v=le8UH60DmGs&ab_channel=MasterClass 

• This month's Qigong exercise:  8-Min Moving Meditation for Instant Calm, Clarity, and Focus - https://www.youtube.com/watch?v=2dTDOafcLdk&t=8s&ab_channel=HoldenQiGong 

• This month's  Meditation: 5 Minute Mindful Boost: A Coffee Break and Guided Meditation with Eve - https://www.youtube.com/watch?v=JNoxSnkC_EM&ab_channel=Headspace 

If you are not already a member of this group and want to join us, please contact me, John Hunt, to sign up. Email website@exmouthu3a.org.uk 

25 March 2025: Reduce Your Risk of Dementia

• Video: Sir Muir Gray on 'Reduce Your Risk of Dementia' (from u3a's Future Lives Group) -  https://www.youtube.com/watch?v=p-L5dMklbGk&ab_channel=u3a 

• Slides: A presentation from Patrick Holford, Founder of the Food for the Brain Foundation on 'Upgrade Your Brain' (from u3a's Future Lives Group) - scroll down on https://www.u3a.org.uk/our-impact/future-lives/future-lives-past-events 

• Video: '5 things you can do now to reduce dementia risk' by Professor Claire Steves from Zoe Science & Nutrition - https://www.youtube.com/watch?v=N_hN2OlkMCg&ab_channel=ZOE 

• Reading (from the Eating Well website): 'The #1 Habit to Break to Reduce Your Risk of Dementia, According to Neurologists '- https://www.eatingwell.com/habit-to-break-to-reduce-dementia-risk-11682107. Also you may wish to read this associated article on the MIND diet - https://www.eatingwell.com/article/290813/mind-diet-best-foods-to-eat-to-keep-your-brain-young/ 

• This month's Qigong exercise: 3 Simple Qi Gong Exercises for Fast and Natural Stress Relief with Lee Holden- https://www.youtube.com/watch?v=M_uN05H12PE&ab_channel=HoldenQiGong 

• This month's meditation: A 10-Minute Meditation for Stress from Headspace with Andy Puddicombe - https://www.youtube.com/watch?v=lS0kcSNlULw&ab_channel=Headspace 

25 February 2025: Ageing Better

• Book: 'Sod 60; The Guide to Living Well' by Dr Claire Parker and Sir Muir Gray. Free extract available at https://www.amazon.co.uk/Sod-Sixty-Guide-Living-Well/dp/147292598X 

• Website: Live Longer Better - https://www.livelongerbetter.uk/

• Video: The Secrets of Ageing Better: Professor Janet Lord, University of Birmingham - what happens when we age, and ways in which we can all "age better" and stay healthier for longer (from u3a's Future Lives Group) - https://www.youtube.com/watch?v=LymsUn5QzmM&ab_channel=u3a 

• Audio: Just One Long Thing - Stay Young Special with Michael Mosley and Prof Andrew Steptoe - https://www.bbc.co.uk/sounds/play/m001tscr 

• This month's Qigong exercise: 3 Best Qi Gong Exercises to Reverse Aging with Lee Holden - https://www.youtube.com/watch?v=i99gn1iPdFc&ab_channel=HoldenQiGong 

• This month's meditation: Headspace Five Minute Guided Meditation with Eve - https://www.youtube.com/watch?v=pB_qUY1dPrs&ab_channel=Headspace 

28 January 2025: Benefits of Learning

• Website: national u3a's Future Lives initiative - https://www.u3a.org.uk/our-impact/future-lives 

• Video: Sir Muir Gray on 'Learning is the elixir of healthy life'  (from u3a's Future Lives) - https://www.youtube.com/watch?v=sabN2Hbf4DI&ab_channel=u3a . There is an excellent article by Sir Muir Gray which summarises this - Learning is the real elixir of life (published in Third Age Matters Spring 2023).

• Report: national u3a report: Learn to Live - https://www.u3a.org.uk/our-impact/u3a-reports/learn-to-live

• Audio: Just One thing: Learn a new skill - https://www.bbc.co.uk/programmes/m000vgf0

• Audio: Just One thing: Stay sharp - https://www.bbc.co.uk/sounds/play/m001npnv

• Audio: Just One thing: Read - https://www.bbc.co.uk/programmes/m00187ws 

• Audio: Just One thing: Play an instrument - https://www.bbc.co.uk/programmes/m001y8fr 

• This month's Qigong exercise: 'Qi Gong On the Go: Quick 7-Minute Qi Gong Routine to Reset Energy' with Lee Holden - https://www.youtube.com/watch?v=ASw7Rhu3p7E&ab_channel=HoldenQiGong 

• This month's meditation: One Mindful Breath with Action for Happiness - https://www.youtube.com/watch?v=07RpUyu57QU&t=305s&ab_channel=ActionforHappiness