s p o rt

&

p h y s i c a l ac t i v i t y

ap ril - SEp TEM BEr 201 2

physic al act ivit y gu ide

It’s a Miracle!
n waiting for is here The magic cure you have all bee and it can reduce your risk of: • Heart disease • Type 2 diabetes • Certain cancers • aND can increase how long you live er your age and it can It’s free, you can have it whatev have an immediate effect! What is it?
! The miracle is… Physical Activity healthy we should be doing To improve your health or to stay times a week at a moderate 30 minutes of physical activity 5 ns you should be working intensity. Moderate intensity mea ting faster than normal hard enough to get your heart bea you can’t sing the words to and you should be able to talk but k the 30 minutes up into 10 your favourite song! You can brea und your day! minute slots, so it’s easier to fit aro

: Types of activities you can do are • Climbing stairs • Brisk walking • Swimming • Dancing • Cycling on flat ground • Football • Mowing the lawn

and dorphins into the body Exercising releases en ession. mood and fight depr these can boost your feel! e, the better you will The more you exercis

gET up & go!

|

SporT aND pHYSiCal aCTiviTY | april - SEpTEMBEr 2012

Whether you are experienced or a beginner, we have the course just for you. Our friendly and qualified instructors are on hand to guide you through our invigorating courses. They will help you learn new skills and can support you along the way. Make the first step to feeling great, join a course today!

monday
Activity Time Location
Christ Church, Purley

Cost & Dates
2 Apr -16 Jul 12 £4.00 per session Pay as you go

Aerobics 10:00Gentle exercise to music. A friendly environment 11:00am to help improve your mobility and fitness levels. Perfect for those who are new or returning to exercise. Indoor Bowling Keep fit, have fun and enjoy two free introductory courses. All ages welcome, all equipment provided! 12:302:00pm

Croydon Bowling Club, Croydon

14 May & 21 May 12 £FREE 18 Jun & 25 Jun 12 £FREE 13 Aug & 20 Aug 12 £FREE 10 Sep & 17 Sep 12 £FREE If these dates are inconvenient please contact 020 8657 7339 for alternatives.

Please note: Classes will not run on Bank Holiday Mondays.

tuesday
Activity
Active and Upright A low impact top to toe class using a variety of different exercises. The aim is to work all the major muscle groups and to maintain strength and flexibility. If you want a fun class with lots of variety then this is the class for you!

Time
10:3011:30am

Location
Friends Meeting House, Croydon

Cost & Dates
3 Apr-1 May 12 £20.00 8 May-12 Jun 12 £20.00 (no class 5/06/12) 19 Jun-17 Jul 12 £20.00 Or £4.00 per session Pay as you go

To Book Call 020 8726 6000 ext. 88965

1

wednesday
Activity
Indoor Bowling Keep fit, have fun and enjoy two free introductory courses. All ages welcome, all equipment provided!

Time
12:30-2:00pm

Location
Croydon Bowling Club, Croydon

Cost & Dates
18 Apr & 25 Apr 12 £FREE 11 Jul & 18 Jul 12 £FREE If these dates are inconvenient please contact 020 8657 7339 for alternatives. 4 Apr-2 May 12 £25.00 9 May-6 Jun 12 £25.00 13 Jun-18 Jul 12 £30.00 Ongoing £5.75 per session Pay as you go £22.50 £22.50 £27.00

Pilates For Everyone 12:00-1:00pm Consists of gentle strengthening and stretching movements to work the entire body in a fluid motion. Mats provided. Aquacise A fantastic way to get fit! Excellent for those with joint problems/medical conditions. Tai Chi Tai Chi uses gentle, low impact movements to help manage stress and is an excellent way to improve health. All abilities welcome! 2:00-2:45pm

Friends Meeting House, Croydon

Purley Leisure Centre

8:00-9:10pm

Waterside Centre, 4 Apr-2 May 12 South Norwood 9 May-6 Jun 12 13 Jun-18 Jul 12

2

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

thursday
Activity
Aquacise A fantastic way to get fit with the added support of water. An excellent low impact class perfect for those with joint problems or medical conditions. Line Dancing A modern line dancing class with a few of the old country classics thrown in. All abilities welcome!

Time
12:00-12:45pm

Location
South Norwood Leisure Centre

Cost & Dates
Ongoing £4.00 per session Pay as you go

12:30-2:00pm

Unitarian Church Hall, Croydon

5 Apr-3 May 12 (no class 26/04/) 10 May-7 Jun 12 (no class 24/05) 14 Jun-19 Jul 12 (no class 28/06) Or £5.00 per session Pay as you go

£20.00 £20.00 £25.00

Aqua Zumba 7:00-7:45pm An exciting new class, perfect for those who want to get fit, lose weight and have fun! Aqua Zumba is a water based workout that combines Latin dance with aerobics in the water. Strictly Tango Beginners and Improvers Come along and learn Argentinean Tango techniques, including the Tango walk. Recommended for all levels as this class lays the foundations for a good technique. Medium heeled shoes for ladies and soft leather shoes for men. No partners required. Strictly Tango Intermediate* Develop the Argentinean Tango techniques and learn new steps. Medium heeled shoes for ladies & soft leather shoes for men. No partners required. Please note participants need at least six months regular attendance at beginners/improvers level before attending this class. 6:30-7:45pm

New Addington Leisure Centre

£3.50 per session Pay as you go Contact New Addington Leisure Centre for information on other classes 01689 842553

Unitarian Church Hall, Croydon

19 Apr-31 May 12 14 Jun-19 Jul 12

£35.00 £30.00

7:45-9:00pm

Unitarian Church Hall, Croydon

19 Apr-31 May 12 £35.00 14 Jun-19 Jul 12 £30.00 *Brush up your technique & attend both the beginners and intermediate course and receive 50% off the intermediate course!

To Book Call 020 8726 6000 ext. 88965

3

friday
Activity
Aerobics Gentle exercise to music. A friendly environment to help improve your mobility and fitness levels. Perfect for those who are new or returning to exercise. Yoga The ultimate relaxation class. Increase flexibility, manage stress and improve health. Please bring a blanket to each session. Aquacise A fantastic way to get fit with the support of water. Excellent for those with joint problems or medical conditions.

Time
10:00-11:00am

Location
Christ Church, Purley

Cost & Dates
13 Apr-11 May 12 £20.00 18 May-15 Jun 12 £20.00 22 Jun- 20 Jul 12 £20.00 Or £4.00 per session Pay as you go 20 Apr-18 May 12 25 May-22 Jun 12 29 Jun-27 Jul 12 Ongoing £4.00 per session Pay as you go £25.00 £25.00 £25.00

10:30-12:00pm

Parchmore Community Centre, Thornton Heath Thornton Heath Leisure Centre

2:00-2:45pm

Please note: Classes will not run on Bank Holidays.

For further information please contact the Sport and Physical Activity team on:

[ 020 8726 6900 0 activelifestyles@croydon.gov.uk

Meet the...
Tai Chi Instructor
Alex CrIChTon
20 years ago I didn’t exercise at all. Today I happily practice this combined mind and body exercise to improve feelings of inner alertness with calmness. When you practice you become ‘at one’ with the Universe. I can take my Tai Chi with me wherever I go and I need no special equipment to practice. I am nearing my 64th year on the planet and enjoy improving my Tai Chi every day. I found my first Tai Chi class nearly 20 years ago. Today I teach 7 times each week. I get a great buzz from teaching people at all levels – it’s great - it’s not like work. I can observe the changes and improvements learners make and I continue to learn more about myself every lesson.

4

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

how do i book on a course?

[ Call us:

020 8726 6000
0

& select option 1 & enter extension no 88965 You can pay via debit or credit card.

www.croydon.gov.uk/active
l Post it:
Make your cheque payable to London Borough of Croydon and post it to: Sport and Physical Activity team, Taberner House, 9th Floor, South side, Park Lane, Croydon, CR9 3BT

Go online and make your booking:

When can you book?
Bookings will be taken 1 week before the course commences. To avoid disappointment please book in advance! • Courses are run subject to enough participants attending, please book in advance to avoid cancellation of the course. • Refunds are only provided with support of a medical reference.

The brochure is also available in large print format. Please contact the Sport and Physical Activity team for further information.

will benefit If you are currently inactive you ular moderate the most from starting to do reg osed to those who intensity physical activity as opp are already active.

To Book Call 020 8726 6000 ext. 88965

5

venue addresses
Christ Church 861 - 863 Brighton Road, Purley, Croydon, Surrey CR8 2BN Croydon Bowling Club 10 Nottingham Road, South Croydon, Surrey CR2 6LN Friends Meeting House 60 Park Lane, Croydon, Surrey CR0 1JE New Addington Leisure Centre Central Parade, New Addington, Surrey, CR0 0JB Parchmore Community Centre 53 - 55 Parchmore Road, Thornton Heath, Croydon, Surrey CR7 8LY Purley Leisure Centre 50 High Street, Purley, Croydon, Surrey CR8 2AA South Norwood Leisure Centre 164 Portland Road, South Norwood, Croydon SE25 4PT Thornton Heath Leisure Centre 89 - 110 High Street, Thornton Heath, Croydon CR7 8LF Unitarian Church 1 The Flyover, Croydon CR0 1ER Waterside Centre 26 Avenue Road, South Norwood, London SE25 4DX Free/Street Parking Available

6

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

Meet the...
Physical Activity Development officer
Hey, I’m Ashley and I am the Physical Activity Development Officer for Croydon Council.
What did you want to be when you grew up?
A basketball player and a dancer.

Ashley GorDon
What does a Physical Activity Development officer do?
I see it as my job to help people get more active and as a result become healthier. It doesn’t matter whether they want to do a lot or just a little, I’ll be able to point them in the right direction. I run activity programmes for adults, provide face to face support in our Healthy Living Hub and support organisations to help their users, residents or employees to become more active.

Tell us a little bit about you.
From a young age I have always had a keen interest in health and physical activity and have tried lots of different activities including netball, hockey, gymnastics, running and different styles of dance. You most definitely won’t see me at the Olympics but I like to give everything a shot! At university I studied a degree in Health Related Exercise and Fitness and have worked on a range of health projects for different public sector organisations.

What would you say to someone who wants to start getting active?
When it comes to giving people advice on getting active it really depends on that person and their particular needs. I think it’s really important that people set goals that are suitable for them and to take their time thinking about what they really want to achieve.

Why Croydon?
I joined Croydon Council back in 2009 as part of the Sport and Physical Activity team and haven’t looked back! The borough is incredibly diverse and I find Croydon a really exciting place to promote physical activity.

Favourite part of the job?
One of the best parts of my job is that I get to work with members of the public on a regular basis and hopefully help them make a real difference to their lifestyles through providing physical activity opportunities.

To Book Call 020 8726 6000 ext. 88965

7

8

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

Walking for Health
Nordic Walking comes to Croydon!
What is it? Nordic Walking is an enhancement of ordinary walking with the use of walking poles. The use of poles means the upper body muscles are used as well as the legs. The poles help to propel you along – this means you work harder than usual yet the support given by the poles makes it feel easier! Whatever age, fitness level or goal; Nordic Walking is suitable, effective and enjoyable. Physical Benefits: • Uses 90% of the skeletal muscles • Burns up to 46% more calories than ordinary walking • Reduces the pressure on knees and joints • Great for the heart and lungs IdeAL Fo R BeGINN eRS Nordic Walk Training – Please book before attending Mondays 10:30 -11:00am Meet @ Lloyd Park Pavilion 1st Monday of every Month A 30 minute tuition and technique session, then onto a guided walk following a similar route to the regular Lloyd Park walk.

Nordic Walking Grade 1 - 2, 2 miles Mondays 11:00am Meet @ Lloyd Park Pavilion Participants must attend the training prior to taking part on this walk unless they are are familiar with Nordic techniques. Contact the Sport and Physical Activity team to book yourself a place on the training or to find out more.

ho r those w Suitable fo experience dic have Nor ve attended ha or who ining Walk Tra the Nordic

[ 020 8726 6900 activelifestyles@croydon.gov.uk

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

9

Walks Grading
1 Flat Terrain 2 One or two gentle hills/slopes 3 A number of hills/slopes of which some may be steep

Monday Walk 2 3
Grade 3, 3 miles + Meet at Lloyd Park Tram Stop. Every Monday, 1.00pm start. A circular walk through Lloyd Park and Shirley on potentially hilly terrain. *Ideal for advanced walkers*

Health Walks
Please be at the starting point 15 minutes before the scheduled start time. Some of the routes may be muddy so please remember to wear suitable footwear. Due to Health and Safety all dogs must be properly restrained for the duration of the walks. Bring an umbrella or raincoat if the weather looks bad! For further information on any of the Health Walks, please contact the Sport and Physical Activity team on

Tuesday Walk 1
Grade 1, 1 mile Meet at Thornton Heath Recreation Ground (outside the bowling green pavilion). Every Tuesday, 11.00am start. This is the first step into walking. Gentle paced flat health walk around Thornton Heath Rec. *Ideal for beginners or those with problems walking long distances*

[ 020 8726 6900
Monday Walk 1 1 2
Grade 1-2, 2 miles Meet at Lloyd Park Tram Stop. Every Monday, 11.00am start. A circular walk through Lloyd Park and Shirley on mainly flat terrain. *Ideal for beginners*

Tuesday Walk 2
Grade 2, 2-3 miles Meet at ‘Good Companions’ Pub, Hamsey Green Every Tuesday, 11.00am start. A circular walk through Riddlesdown or Kings Wood. *Come along on the first Tuesday of the month for a meal after the walk*

10

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

Wednesday Walk 1 1
Grade 1, 2 miles Meet outside South Norwood Pool. Every Wednesday, 11.00am start. Circular walk through South Norwood Country Park. *Ideal for beginners*

Friday Walk 1 2
Grade 2, 2-3 miles Meet at Selsdon Wood Car Park. Every Friday, 1.30pm start. A circular walk through the Nature Reserve. *For those wanting more of a challenge there is a chance to branch off for a longer two hour walk*

Wednesday Walk 2 3
Grade 3, 2-3 miles Meet at Fox Lane Car Park, Old Coulsdon. Every Wednesday, 11.00am start. Circular walk around Happy Valley.

Friday Walk 2 1
Grade 1, 2-3 miles Meet outside Wandle Park Tram Stop Broad Green Every Friday, 11.00am start. This route varies and previously was the circular route through Waddon ponds and Wandle Park

Thursday Walk 1 3
Grade 3, 3 miles Meet at Gravel Hill Tram Stop. Every Thursday, 10.30am start. Circular walk through Addington and Heathfield.

Saturday Walk 3
Grade 3, 3 miles + Meet at Lloyd Park Tram Stop. Every 1st and 3rd Saturday of the month, 10.30am start. A circular walk through Lloyd Park and Shirley on potentially hilly terrain.

Thursday Walk 2 3
Grade 3, 2-3 miles Meet at Norbury Train Station. Every Thursday, 1.30pm start. A circular walk through Norbury Park and Norwood Grove.

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

11

Volunteers
Looking for something to do? Why not become a Volunteer Health Walk Leader? Volunteers are always needed to lead or provide back up support for these walks This is a fun and sociable way to meet people. Full training is provided in a fun and informal manner.

How to get to the weekly walks
Lloyd Park Tram Stop, Lloyd Park, Croydon. Tram: (route 3) ‘Good Companions’ Pub, Limpsfield Road, Hamsey Green. Bus: 403 South Norwood Pool, Portland Road, South Norwood. Train: Norwood Junction, Tram: Woodside (route 1 & 2), Bus: 197, 312 Fox Lane Car Park, off Coulsdon Road, Old Coulsdon. Bus: 404, 466 Gravel Hill Tram Stop, Gravel Hill, Croydon. Tram: (route 3), Bus: 130, 466 Norbury Train Station, Norbury. Train: Norbury, Bus: 50, 109, 250, 255 Selsdon Wood Car Park, Old Farleigh Road, Selsdon. Bus: T33

Need Help?
If you are part of an organisation or community group and thinking about setting up a Health Walk, give us a call, we may be able to help.

other activities
For information on Free Guided Wildlife Walks please call Meike Weiser on

[ 020 8726 6900.

Meet the...
yoga Instructor
sUe BArBer
Hi, my name is Sue Barber and I am a qualified British Wheel of Yoga teacher and have taught various types of students with all different needs in the Croydon area for over 35 years. I have also trained in homoeopathy, reflexology and various massage techniques including Shiatsu. My interests include reading, particularly about various health issues, swimming, growing my own fruit and veg and recently enjoying Aqua Zumba. I currently teach a mixed ability Yoga class on Friday mornings at the Parchmore centre 10:30am to 12:00pm. Yoga is a great form of exercise as it combines physical and mental exercises that promote flexibility, reduce stress and increase strength and stamina. It can help improve back problems, arthritis, asthma and various other health problems, including anxiety and depression. It is nice to see my students leave my class having a more positive attitude to life and feeling either energised or relaxed depending on their needs.
| april - SEpTEMBEr 2012

12

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

Food for Thought
QUeSTIoN TIMe
When should I eat if I am going to do some exercise?
Depending on the amount of food you have eaten (snack or meal) it is recommended you allow between one and four hours before exercising. This will give your body time to digest your food.

Is breakfast really that important?
A good breakfast can give you the energy to face the day ahead and kick-starts the metabolism. If you choose a healthy breakfast it can provide some of the nutrients you need for good health and prevents you snacking until lunch time! To start your day in the right way log on to www.nhs.uk/change4life and get some great breakfast ideas! If you would like to find out more information around diet and exercise pop in to the Healthy Living Hub. You can turn to page 20 to find out more about the Healthy Living Hub or you can log on to: Y www.nhs.uk

What should I eat before exercise?
Foods high in carbohydrate such as pasta, rice and wholegrain bread. Foods low in fat, try and avoid sweets, chocolate and cakes. Foods low to moderate in protein; chicken, fish and lean red meat.

How soon after exercise should I eat?
It is important to keep yourself hydrated when exercising and also after you have finished your session. Try to avoid fizzy drinks and aim for water. A high carbohydrate food or sports drink is great after exercising for a long period of time or if you have worked to a high intensity.

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

13

olympics 2012
The olympics have finally arrived in London this summer, kicking off from the 27 July to 12 August 2012. The fun and entertainment doesn’t stop there either, as the Paralympics bursts in to life on the 29 August to the 9 September 2012.
This may be the only time in our lives that the Olympics are held in London so that’s one more reason to get excited! If you weren’t one of the lucky ones to get a ticket to view one of the fantastic events then don’t worry as there are some free events you can attend: • Marathon • Triathlon • Road Cycling; the key section of the road cycling route is pretty much on your door step at Box Hill, near Dorking.

14

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

We don’t usually recommend sitting in front of the T.V but if none of those fantastic events take your fancy, tune in and watch them from the comfort of your own home (obviously on the condition you don’t become a couch potato!). If the accuracy of archery excites you or the explosion on the athletics track then why not look at one of the many clubs running at Croydon Sports Arena or log on to Y www.croydononline.org/leisure for more information on local clubs in Croydon.

Croydon 2012
Watch out for the borough’s very own Mini-Games for all! Join in and take part in various taster sessions from archery to handball and sprinting to throwing. The Sport and Physical Activity team will be working alongside local partners and National Governing Bodies to host an array of sporting activities and events for all the family to take part in. Come along for a fun filled day celebrating the Olympic Games 2012. For more information please contact the Sport and physical activity team on

Save the date!
The Olympic torch will shine a light on Croydon on the 23rd July as it makes it way through the borough. This will fall on the 63rd day of its 70 day journey across the UK to the Olympic Stadium. log on to the olympic website for more olympic information:

[ 020 8726 6900
or visit our webpage Y www.croydon.gov.uk/sport

Y www.london2012.com

the Olympics in • London first hosted ain in 1948. 1908 and then ag ,500 athletes will • It is estimated that 10 s. pic compete in the Olym

ure 26 sports. • The Olympic Games will feat ure 20 sports. • The Paralympic Games will feat

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

15

Connect, Be Active, Give to others,
The winter blues have finally passed and we have sprung into spring and soon to be greeted by a spectacular summer! With this in mind, jump off the couch and revisit those goals you set back in January when motivation was at its peak.

10,000 Step Challenge; could you do it?

lready do? walk ny steps do you a How ma y with a 10 minute to 4,000 steps a da

and reach Set yourself a new challenge and try Walking improves the 10,000 steps in a day. ina and health of your heart, can increase stam k walk actually burns the burns calories. A bris the same same amount of calories as a run over distance.

0 sk set yourself a walks around 3,00 s like a daunting ta The average person 10,000 steps seem 1000 steps. If the 10,000. equating to roughly and work towards al like 5,000 steps more achievable go ! You can pick eps you already do track how many st pay around step counter to e. You can expect to Why not invest in a acies or look onlin ajority of pharm one up from the m £4.00-5.00.

Ways to increase your steps: • Get off the bus a stop early • Take the stairs instead of the lift • Walk the children/grandchildren to school you • Walk to work rather than drive, it will save
money too!

You are probably doing it already so step up to the challenge and get your friends involved. it’s free and easy to do!
16
gET up & go! | SporT aND pHYSiCal aCTiviTY | april - SEpTEMBEr 2012

Keep Learning, Take Notice
Top Tips...
Goal Setting • Start slow; we all make that
common mistake of going head first into a new task, so set daily or weekly goals to prevent you falling at the first hurdle. Physical activity provides a great way to meet new friends and improve energy levels, sleep quality and self esteem. It can also help reduce stress, depression and the risk of Alzheimer’s disease. Log on to Y www.diyhappiness.co.uk for top tips on wellbeing and for more information around mental health please contact Mind in Croydon [ 020 8668 2210 / admin@mindincroydon.org.uk

• Keep it simple. • Reward yourself; when you reach
that goal don’t forget to give yourself a pat on the back.

• Plan in advance; life often throws
us surprises that we can’t prevent but do the best you can to plan as this will make reaching your goal even easier!

Walk away from feeling tired and sluggish and run into a new you with these top tips! • Take the stairs instead of the lift. • Try walking or cycling to work, build up your cycling confidence • Try and go for a short walk
in your lunch break, even 10 minutes will do!

• Get off the bus a stop earlier and
walk the rest of the way.

and attend a cycling course, flick to page 27 and 28 for more information. wash, try cleaning it yourself.

• Instead of taking the car to a car

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

17

Meet the...
I have been an instructor for over 7 years and consider myself very lucky to be doing a job that’s so enjoyable and rewarding. I am a great organiser and planner, and physical activity has always been a big part of my life. I like challenges and this year will be running the London Marathon. The date (22nd April) is also my daughter Sophie’s 8th birthday, so I am under pressure to run a good time, and deliver on the present and cake! A lot of people say to me “Where do you get your energy; do you ever stop?” and, “Can I have some of what you’re taking?!”

Active and Upright Instructor & exercise referral Instructor
lInDA ProCTer
My outlook on life is there is a solution for everything, some just take longer to reach… but you can get there! The Active and Upright class is for people who enjoy doing exercise in a group atmosphere. I aim to put together different low impact exercises each week to help maintain/increase people’s strength, muscle tone, energy levels and mobility. There’s a mix of people, ladies and gents, who come along, the people, music and conversations are important ingredients! Some choose to do the exercises seated, some stay standing through the class. For people living alone it’s a good way to get out and about and do something beneficial and enjoyable.

18

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

exercise Referral Scheme
The Exercise Referral Scheme is for people who would benefit from increasing their physical activity levels in an effort to improve their health. The scheme allows doctors, nurses and other health professionals to refer patients on to a programme of physical activity if they meet the current criteria.

An example of conditions considered include:
• High blood pressure, overweight or obese, smoker, high cholesterol, diabetes, arthritis, depression (Referral is subject to meeting the agreed criteria)

participating in regular physical activity can help you to improve or control some health conditions and protect against others. By increasing your activity levels it can help you to:
Strengthen your heart and lungs Reduce and maintain weight Increase mobility, strength and flexibility Improve general health and well being For more information talk to your GP/health professional or contact the team on:

Types of sessions available are:
• Gym • Aquacise/swimming sessions • Various Classes • Cycling on Referral sessions

[ 020 8667 8429 0 activelifestyles@croydon.gov.uk
y to maintain and The most eff ective wa ing combination lose weight is the winn d healthy eating. of physical activity an

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

19

CoMe ANd VISIT THe
If you want to lose weight, quit smoking or become more active, the Healthy Living Hub is the place to go. And, even better, the service is free! We can help you to:
• Improve your health and wellbeing • Quit smoking: Free advice from trained advisors giving support and free/subsidised medication. • Get more active: One to one physical activity advice and support. Free guided walks and signposting to other opportunities in the borough.

Healthy Living Hub!

• Weigh yourself for free: Regular weighing, free information and support on weight loss. • eat a healthier diet: Come and get your questions answered. • Register for the C Card Scheme: Free sexual health advice for under 25s.

“ i have never felt better and have even taken my friend’s daughter into the hub to get information on a healthier lifestyle”.

opening Times:
Monday Tuesday - Thursday Saturday 11.00 - 18.00 11.00 - 17:00 10.00 - 16.00 [ 020 853 1009 0 healthy.living@croydon.gov.uk Central Library, Croydon Clocktower Katharine Street, Croydon CR9 1ET

“i really like the fact i can go in and weigh mys elf on a regular basis”.
20
gET up & go! | SporT aND pHYSiCal aCTiviTY | april - SEpTEMBEr 2012

Lloyd Park | Riddlesdown
e V e R y S AT U R d Ay 9 A M

Start running this weekend!
All parkruns are free but you must register in advance. Once registered with parkrun, you can participate in any of our events at any time without letting us know that you are coming. If you want to be a parkrunner, you will need to register once only. Help us to help you. All our events are free and organised by volunteers.

Free Weekly Timed 5km run

3 3 3 3

register now at: www.parkrun.com
information: lloydoffice@parkrun.com riddlesdownoffice@parkrun.com volunteering: lloydhelpers@parkrun.com riddlesdownhelpers@parkrun.com

parks to be proud of
investing in your healthy future

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

21

Lloyd Park
Lloyd Park offers a wide range of facilities including a large children’s playground, ten station outdoor gym, a bowling green and sport pitches. If you want to try a different sport, there is an eighteen station frisbee golf course or a challenging orienteering course. For walkers and joggers there are almost 50 hectares of meadows, playing fields and woodland to explore. The park is a regular venue for a variety of activities that you can get involved in such as: • Parkrun every Saturday at 9am, turn to page 21 to find out more! • Waymark running & walking routes • Cross country events • Orienteering course • Fun run events • Military sessions The site is easily reached by tram (Lloyd Park, route 3), on foot, bicycle or by car with a small free car park off Coombe Road (A212).

22

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

Fartlek and Fitness Trails
Fartlek training can improve your general fitness providing a rewarding and effective alternative to simply running with no purpose or plan. Fartlek training is simply a case of altering your running speeds or intensity along a given route providing an excellent endurance and strength exercise. There are four Fartlek trails currently in the borough as well as a fitness trail at Sanderstead Recreation Ground; another reason to Get Up & Go! • South Norwood Recreation Ground • Duppas Hill Recreation Ground • Ashburton Park • Thornton Heath Recreation Ground • Sanderstead Recreation Ground

outdoor Gyms
outdoor gyms provide a safe and easy way to use fitness equipment in our fantastic green spaces! They replicate an indoor gym with a range of easy to use cardiovascular, strength and tone equipment. Most importantly, they are free to use, at anytime, by anyone with no need for an expensive membership fee! For more information please contact Parks on [ 020 8726 6900 0 parks@croydon.gov.uk

Take a step outside and try one of the four outdoor gyms in your borough: • Coulsdon Memorial Ground • Lloyd Park • Thornton Heath Recreation Ground • Duppas Hill Recreation Ground

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

23

Free Swimming
Whether you’re a seasoned swimmer, want a bit of practice or you’re a complete beginner, there’s never been a better time to dive in! Swimming provides a brilliant full body workout and is great for anyone who wants to get fit, lose weight and have fun! did you know? For a 12st 12lb adult they will burn 405 calories if they swim for 30 minutes at a moderate intensity. The heavier you are the more calories you will burn! public swimming sessions across the borough’s leisure Centres are free for anyone 16 years old and under and over 60 years old. Under 16 a parent/guardian will be required to complete an application form, present proof of the child’s eligibility and accompany them to the centre in order to register; they will need to pay a £2 administration fee for the membership card. over 60 You will be required to complete an application form and present proof of your eligibility at the centre in order to register.

Croydon Leisure Centres
We have six local leisure and sports centres across your borough. You can drop in whenever it suits you, there’s a huge variety of sports and community activities and events for you to enjoy all year round.

An example of what you can get from your local leisure centre:
• Swimming Lessons • Ante and Post Natal classes • Women only sessions and much more!

Contact Fusion for more information!
Thornton Heath Leisure Centre:

[ 020 8689 5300
New Addington Leisure Centre:

[ 01689 842553
Purley Leisure Centre:

[ 020 8668 7251
South Norwood Leisure Centre:

[ 020 8662 9464
Monks Hill Sports Centre:

[ 020 8651 0984
Croydon Sports Arena:

[ 020 8654 3462

0 www.croydon-leisure.com

24

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

Seriously Sporty…
Whether it’s learning a new sport, playing with your friends or competing against other young people from across London, Croydon’s Sport and Physical Activity team have lots of opportunities for you! There are a number of competitive opportunities in a range of sports through events such as the Balfour Beatty London Youth Games. The games are open to all young people aged between 9 and 18 years who either reside or attend a school in the borough of Croydon. if you like distance running and want an individual and team challenge, you could represent the borough in the virgin Mini london Marathon. run the last 3 miles of the adult course through the streets of london against young people from other london boroughs. Croydon basketball development programme consists of a variety of playing opportunities for a variety of ages and abilities. all sessions are run with safety and fun in mind as well as catering for people with a competitive streak. The programme has links to clubs and other social groups and exit routes are on offer for those wishing to progress their basketball development. other seriously sporty activities include: • RAP scheme disability sports programme • Term time disability sport programme • Crystal Palace FC estates football coaching • Get into Football programme

Want to get involved?
For those who want to stay pitch side, there are a number of volunteering opportunities available, from coaching to officiating to team managing to event support; there’s something for everyone!
| april - SEpTEMBEr 2012

0 Sdo@croydon.gov.uk [ 020 8760 5592 Y www.croydon.gov.uk/sport

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

25

Join a free weekly bike ride in your area
Get back in the saddle with Sky Ride Local and you’ll discover places you never knew.
Join Sky Ride Local and, whether you’re just starting out or looking to improve your riding confidence, you’ll be in good company as you’ll be guided by fully-trained ride leaders.

26

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

Register for free at goskyride.com

ncil Croydon Cou

CATIoN SAFeTy edU RoAd

• offer various cycle training courses to suit all abilities and ages on • Most courses are free to people who live, work or study in Croyd

To book go online at www.cyclinginstructor.com

• Training from level 1 – 3 Bikeability National Standard • Free cycle helmet, high viz waistcoat and cycle safety booklet for all school cycle courses • Badges and certificates supplied free of charge Courses are available for • Primary Schools • Senior Schools • Colleges • Adults

New:
School holiday courses at our “Cycling Centre of excellence” St Marys Senior School, Croydon Starts Easter 2012 – training available for all ages and abilities Cycle training for years 3 & 4 Recently introduced in primary schools, to ensure children have the necessary cycling skills to commence national standard cycle training in year 5 and above For more information and for other courses please visit

ree cycle Dr Bike [F checks] nce maintena Courses Refresher

plus

Y www.cyclinginstructor.com or call: [ 0845 652 0421

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

27

r bike! on you

l anxious? ike but fee rb ack on you nt to get b e? Wa t lack the confidenc de on the road bu Would like to ri
if you haven’t ridden for a while but want to refresh your cycling skills, then come and join our instructors who will take you through confidence building techniques and lead you on adventurous rides around the borough. This 4 week course is a must for anyone who wants to get back on their bike! participants must be 16 years and over. - Booking is essential. Either bring your own bike or use one of ours! venue: Croydon Arena, South Norwood Cost: Free (Four week course) Course 1: 7–28 April 2012 For more information on course Course 2: 5 –26 May 2012 dates please contact us to book: Course 3: 9 –30 June 2012 [ 020 8726 6000 Course 4: 7–28 July 2012 Course 5: 4 –25 Aug 2012 TIME: 10:00am - 12:00pm select option 1 ext 61428 or

0 activelifestyles@croydon.gov.uk

28

gET up & go!

|

SporT aND pHYSiCal aCTiviTY

| april - SEpTEMBEr 2012

Goals
Remember to set achievable goals; even the smallest of changes can make a difference. Think about what you really want to achieve and how you might get there. You can start slowly and gradually build up. i pledge to: on:
.......................................................................................................................................................................................................................................................................................................................................................... ..................................................................................................................................................................................................................................................................................................................................................................................................

This will take: Signed:

............................................................................................................................................................................................................................................................................................................................................

...................................................................................................................................................

Date:

..............................................................................................................................................................................................

i pledge to: on:

..........................................................................................................................................................................................................................................................................................................................................................

..................................................................................................................................................................................................................................................................................................................................................................................................

This will take: Signed:

............................................................................................................................................................................................................................................................................................................................................

...................................................................................................................................................

Date:

..............................................................................................................................................................................................

Meet the...
Hi, we are Carin and Maureen and we run the Thursday Line Dancing class. We met through Line Dancing and have been teaching classes for the past 10 years. We are both very passionate about Line Dancing to modern and country music and most evenings will see each other at a dance venue.

line Dancing Instructors

CArIn

MAUreen

The Thursday class is a happy friendly group enjoying the 1 ½ hours of exercise for both body and mind, and having two instructors makes it easier to assist where necessary, especially to help newcomers. In our spare time we both enjoy making greeting cards and spending time with our pets.
SporT aND pHYSiCal aCTiviTY | april - SEpTEMBEr 2012

gET up & go!

|

The Get Up & Go programme packs a punch with its variety of physical activities taking place around the borough of Croydon. Get Up & Go in to the great outdoors with one of our fantastic, completely free health walks or why not try one of the outdoor gyms in Lloyd Park! If the outdoors isn’t for you then join an exercise class or drop in to one of the local leisure centres to try out their swimming pool or gym. If it’s information around healthy eating or general wellbeing you’re after the Healthy Living Hub will be the place for you; flick to page 20 to find out more! From football, to basketball, to cycling and archery there is no reason for you not to Get Up & Go! Happy Reading!

111034

Sign up to vote on this title
UsefulNot useful