get up &go! | London Borough of Croydon

s p o rt

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

Croydon Sport and Physical Activity

@activecroydon

get up & go! physic al act ivit y gu ide

JANUARY - JUNE 2015

nd In this edition you’ll fi . . . 1

. . . . . . . . . . . . . . . . . Introduction . . . . . . . . . . 2 . . . . . . . . . . . . . . . . . . . . Physical Activity is… . . . 3 sity? . . . . . . . . . . . . . . . . What is Moderate Inten Health Awareness . . . . . . . . . . . . . . . . . . 4-5 A Sedentary Life . . . . . . k . . . . . . . . . . . . . . . . . 6-7 High Street Snack Attac 8 . . . . . . . . . . . . . . . . . . . . Alcohol . . . . . . . . . . . . . . 9 . Stop Smoking Support NHS Health Checks and . . . . . . . . . . . . . . . . . . . 10 Croydon Heart Town . . . . . . . . . . . . . . . . . . . . . . 11 The Healthy Living Hub ity . . . . . . . . . . . . . . . . 12 Stress and Physical Activ oydon Physical Activity in Cr . . . . . . . . . . . . . . . . . . 13 . . . MI Change . . . . . . . . alth scheme . . . . . . 14-17 Croydon Walking for He . . . . . . . . . . . . . . . . . . 18 Swimming . . . . . . . . . . . . al pull-out . . . . . . 19-22 Get Up & Go! Motivation oydon continued Physical Activity in Cr . . . . . . . . . . . . . . . . . . 23 Cycling Instructor . . . . . . Duathlon . . . . . . . . 24-25 Croydon Sports Arena & . . . . . . . . . . . . . . . . 26-27 Fusion Leisure Centres . . . . . . . . . . . . . . . . . . . . 28 Running in Croydon . . . . . . . . . . . . . . . . . . . . . 29 Parkrun . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Purley Volleyball Club . . . . . . . . . . . . . . . . . . . . 31 London Youth Games . . . . . . . . . . . . . . . . . . . 32-33 Active Adventurers . . . . . . . . . . . . . . . . . . . . . . 34 RAP Sports Courses . . . . . . . . . . . . . . . . . . . . . . 35 Powerchair Football . . . ion for Children . . . . . . 36 Get Active London & Fus changer . . . . . . . . . . . . 37 Alive ‘N’ Kicking & Game ng Club . . . . . . . . . . . . 38 Silverfit & Croydon Bowli mmunity Classes . . . . . 39 Introducing Croydon Co Activity team . . 40-41 Meet the Sport & Physical ck n 2015 . . . . . . . . . . . Ba Sports Events in Croydo


Our latest edition runs from January to June 2015 and is full of opportunities for you to be more active as well as fantastic advice and guidance as to how you can live a healthier lifestyle. This edition even includes a motivational pull-out, that you can fill in yourself to help plan time and set goals to become physically active.

@activecroydon

DANIEL MCDERMOTT

Happy 2015 Croydon, so how do you want this year to go? You have two options; you could play it safe and stay just as you are. This may limit your opportunities to meet new people, perhaps feel better than you do now and get the chance to try some new experiences. Alternatively you could give physical activity a chance, granted trying something new can be a little nerve-wracking and you will need to invest some of your time to do it, but you give yourself the opportunity to make new friends with a shared interest, get involved in a fantastic new hobby to do in your free time and feel all the fantastic physical and psychological benefits which come from increasing the amount of physical activity you do. The truth is that every day we are doing less and less physical activity; it is sadly no longer the number one option for our free time and as a result we are seeing more and more people having to live with conditions that could have been prevented by being more active. So are you ready to be a Croydon Active Hero? It might not be the easy option but by allowing physical activity to become a part of your life you will give yourself a chance to feel all those fantastic health, social and general wellbeing benefits. Incredibly, you don’t have to hit the gym 24/7, play competitive sports or run miles to feel these benefits. It can all start from a nice walk in your local park. So what are you waiting for Croydon? Isn’t it time you did something amazing just for you and made 2015 the year where that resolution to be fitter and healthier came true? Give physical activity a chance Croydon; I am sure you will not regret it. Please give me or the team a call if you would like any help or support!

Daniel

Physical Activity Coordinator [ 020 8667 8415

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SPORT AND PHYSICAL ACTIVITY

| JANUARY - JUNE 2015

1

Adults minutes, moderate intensity, each week. You can break the 150 minutes up into 30 minutes, 5 times a week, or break it down even further to 10 minute bouts here and there.

Children & Young People (5-18 years) minutes of physical activity per day. Aim to participate in at least 1 hour of physical activity every day, which should be a combination of moderate intensity, such as fast walking and vigorous intensity, for example, running. On three days a week, these activities should involve muscle strengthening activities, such as push-ups, and bone strengthening activities, such as running.

So what’s happening in Croydon? Only 10.2% of all Croydon residents are meeting the recommended amount of physical activity. 51.1% of all Croydon residents participate in less than 30 minutes of physical activity a week. By gender 58.3% of females and 43.4% of males living in Croydon

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do less than 30 minutes of physical activity a week. By age we can see a decline in physical activity as residents get older with 71.2% of our over 55 residents doing less than 30 minutes of physical activity a week.


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JANUARY - JUNE 2015


@activecroydon

What is moderate intensity? How do I know I am doing it? With physical activity, the general rule of thumb is the more you do the better you are going to feel. Everyone has to start somewhere and doing something is definitely better than doing nothing at all, however we generally see health benefits from physical activity that is at a moderate or vigorous intensity. Remember if you haven’t exercised for a while, have any previous or current medical issues or are concerned about your health then please contact your GP first before increasing your levels of physical activity or undertaking any new exercise. • You will be able to sing • Your heart rate may only raise slightly

Lig ht

E XAMPLES; walking around the shops, stretching, fishing, light gardening or house work • You are able to talk but you cannot sing a song • Your breathing is quicker/deeper • Body is warming up • Face may have a healthy glow • Heart beating faster than normal, but not racing

Moderate

EXAMPLES; walking briskly, dancing, water aerobics, active play with children • Y ou are breathing hard and fast and your heart rate has increased significantly • Y ou might be sweating a bit (perfectly normal, your body is just cooling itself down) • You might not be able to say a few words without pausing for breath

Vigorous

EXAMPLES; walking briskly up a hill, competitive sports (like football, netball and tennis) and swimming at a steady pace Keep an eye on how you are feeling to work out what intensity you are exercising at. How much physical activity are you doing per week? Turn to page 19 to write in how much moderate intensity activity you do on average each week. GET UP & GO!

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3

A Sedentary You might be struggling to believe that physical activity could actually help to prevent you from living a similar life as this patient. Have a look at the benefits physical activity could have on your health: • Up to 35% lower risk of coronary heart disease and stroke • Up to 50% lower risk of type 2 diabetes • Up to 50% lower risk of colon cancer • A 30% lower risk of early death • Up to an 83% lower risk of osteoarthritis • Up to a 68% lower risk of hip fracture • A 30% lower risk of falls (in older adults) • Up to a 30% lower risk of depression • Up to a 30% lower risk of dementia

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LIFE 30th Birthday Obese BMI over 30 High Cholesterol

Birth Overweight BMI over 25


Hypertension


@activecroydon

Below is a medical timeline of a patient living in the U.K. Throughout their life you will see that the patient sadly lived with many physical and psychological illnesses. This patient lived a sedentary lifestyle; it is important to note that had the patient been more physically active they would have reduced the risk of living their life with any/all of these conditions. They also could’ve increased their life expectancy and they would certainly have improved their quality of life.

Depression Type II Diabetes

Dementia Social Isolation

60th Birthday

Cancer Osteoarthritis

At the age of 70 the patient dies

Actual UK life Fall due to loss of expectancy is balance resulting in between 79 - 82 fractured leg and extended hospital stay

IT IS NEVER TOO LATE TO BECOME MORE PHYSICALLY ACTIVE AND MAKE A CHANGE TO YOUR LIFESTYLE. TURN TO PAGE 13 TO FIND OUT HOW THE MI CHANGE PROGRAMME COULD HELP YOU. GET UP & GO!

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5

High Street Salt Too much salt can raise your blood pressure and put you at risk of heart disease and stroke. Adults should have no more than 6g (one teaspoon) of salt per day. Children should have even less depending on their age: • • • •

Children aged 7 – 12 months (no more than 1g per day) Children aged 1 – 3 years (no more than 2g per day) Children aged 4 – 6 (no more than 3g per day) Children aged 7 – 10 (no more than 5g per day)

Just one slice of Pepperoni Pizza could contain up to 7g of saturated fat and 1.8g of salt.

Check your food labels and avoid high salt foods HIGH

More than 1.5g per 100g

Medium

LOW

Between 0.3g and 1.5g per 100g Less than 0.3g per 100g

A quarter pounder cheese burger could contain up to 12g of saturated fat and 2.75g of salt.

TOP TIP TO REDUCING SALT INTAKE: Try different flavourings instead of salt, like pepper, spices or lemon/lime juice. Swap salty snacks (like crisps) for healthier alternatives like fruit.

75% of the salt we eat comes from processed (packaged) and restaurant foods. Whilst these high street snack foods are great for an occasional treat, it is really important to not e let this become a regular routine. Why not try know th mes u o y id D su making your favourite fast or high street ult con d a K U foods at home? You might be surprised average salt per day? 8g of how affordable your snack favourites can be when you cook them yourself. 6

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@activecroydon

Snack Attack Saturated Fat

High salt foods often have high saturated

fat content as well. Men should have no more than 30g of saturated fat per day, whilst women should have no more than 20g of saturated fat per day. Check your food labels and avoid high saturate foods HIGH

Medium

LOW

Did you know on average in London and the South East we consume 20% more saturated fat than we should?

More than 5g saturates per 100g Between 1.5g and 5g saturates per 100g A large sausage roll could contain up to 6g of saturated fat and 1g of salt.

Less than 1.5g saturates per 100g Just one piece of Southern Fried Chicken (with skin on) could contain up to 4g of saturated fat and 2g of salt.

TOP TIPS TO REDUCING SATURATED FAT INTAKE: If you’re cooking with mince, use a leaner mince (lower in saturated fat) and drain off the fat once the meat is browned. For roast potatoes or chips, the thicker cut the better (they’ll absorb less fat). Try and avoid french fries, curly fries or crinkle cut chips. You don’t need a lot of oil for great tasting healthy food. Try using it sparingly and save on your shopping bill.

Looking for more advice on healthy eating; www.bhf.co.uk, www.nhs.co.uk and www.nhs.co.uk/changeforlife are full of great tips and recipes, or pay a visit to the Healthy Living Hub pg 10-11.

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7

Your drinking and you THE IMPACT ALCOHOL HAS ON YOUR FITNESS REGIME: • Your body isn’t designed to store alcohol, so it tries to get rid as soon as possible. This effort gets in the way of your body burning fat from a workout. So if your exercising on a hangover, you might not see the results you’re looking for. • Alcohol leaves your body dehydrated, making it harder for you to get an effective workout as you will fatigue faster. • A bad headache and nausea are difficult to ignore when you are trying to enjoy some physical activity. BENEFITS OF CUTTING DOWN • Reduces stress levels • Helps you lose weight by not having extra calories to shift • Reduces your risk of heart disease, cancer as well as liver disease. IF YOU’VE JUST RUN FOR HALF AN HOUR IT WILL ONLY TAKE TWO PINTS TO PUT BACK ON THE CALORIES YOU’VE JUST BURNED OFF THROUGH EXERCISE! Know your limits, it’s ok to have a drink every now and again but keep track. DAILY CALORIE ALLOWANCE Men = 2500 calories Women = 2000 calories DAILY ALCOHOL ALLOWANCE Men = 3-4 units a day Women = 2-3 units a day

CALORIE COUNTER: • 180 CALORIES IN THE AVERAGE PINT OF LAGER • 159 CALORIES IN A 175MIL GLASS OF 13% WHITE WINE BURNING THE CALORIES: 1 LARGE GLASS OF WINE (3.3 UNITS) = 1 SLICE OF SPONGE CAKE (195 CALS) = 30-35 MINUTES OF BRISK WALKING

For more information visit: X Drinkaware.co.uk 8

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Aged 40-74?

@activecroydon

Don’t miss out on your FREE NHS Health Check. Even if you’re feeling well, it won’t hurt to find out more and book an appointment.

/ilovecroydon

@yourcroydon #nhshealthchecks

Check if you are eligible for a FREE NHS Health Check and find out where they are taking place: Web: www.croydon.gov.uk/nhshealthchecks Email: [email protected] Visit: Your GP or local pharmacy

Want to stop Smoking? We can help you become smokefree for life. FREE, CONFIDENTIAL STOP SMOKING SERVICES RIGHT HERE FOR YOU!

For further details or to make an SMS further details or to make an QUIT to 66777 appointment, pleaseFor call us on: SMS QUIT to 66777 appointment, please call us on: www.smokefreelifecroydon.co.uk

info@ smokefreelife.croydon.co.uk 634 9139 0800 6340800 9139 www.smokefreelifecroydon.co.uk info@ smokefreelife.croydon.co.uk

life’s better We work 7 days a weekBecause in the whitgift mall smokefree so “stop while you shop” Because life’s better smokefree and visit our stop smoking clinic in the Whitgift mall.

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9

LOVE OUR TOWN

LOVE YOUR HEART

It’s a shocking fact that heart and circulatory diseases are responsible for around a third of deaths in Croydon, affecting people in your community, your next door neighbours, and your family. By signing up to the British Heart Foundation’s initiative, Croydon has joined around 50 other Heart Towns across the country to tackle heart disease. The good news is that we have the power to reduce or eliminate many of the risk factors contributing to heart and circulatory disease:

stopping smoking

keeping active, and

maintaining a healthy weight

…will greatly reduce your chances of developing heart disease, as well as other preventable illnesses such as diabetes and some forms of cancer.

Keeping physically active can halve your chances of having a heart attack Check our website for upcoming events and let us know if you are planning any fundraising or would like to become a BHF volunteer: X www.croydon.gov.uk/heart-town For a free kit containing great tips, advice and a whole bundle of ideas on events, visit: X www.bhf.org.uk/hearttowns or call [ 0844 847 2787 For more information on how you can get involved, whether by kicking some unhealthy habits, fundraising, volunteering or all three, email the Croydon Heart Town team at X www.croydon.gov.uk/heart-town If you are aged 40-74 you may be eligible for a FREE NHS Health Check. Turn to page 9 for more information.. Visit X www.croydon.gov.uk/healthcheck or email / [email protected] for more information. 10

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Come and visit the


@activecroydon

“Inform brilliant. Ha ation was get in before dn’t managed to b was so good ut all in one place . Will act on what was said. Tha nk you.”

ions onstrat anks m e d e v a Th “They h f information. wn on o o d s and lot vice we’ve cut t we d fa a d e n to th much salt a .” how our food have in

We can help you to: • One-to-one physical activity advice and support, free chair-based exercise class and signposting to other opportunities throughout the borough

Association, where you can get expert information and advice for yourself and loved ones: look out for our calendar of events

• F ree advice from • Want to be more active? Come and trained advisers play table tennis, use the exercise bike, to help you stop have a go on the Xbox Kinect and pick smoking – call up a copy of your free Sport & Physical the Hub for more Activity team home exercise DVD, so information. you can exercise in the comfort of your own home. • Weigh yourself for free and get handy tips on reaching & maintaining a healthy weight, check your BMI and find out what it means for your health, and advice on eating a healthy diet • Free blood pressure checks • Regular visiting agencies including Macmillan Cancer Care, Diabetes UK, Mind in Croydon and Stroke GET UP & GO!

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it was “Thought group was e is rc great: exe use, as a group good beca ’t give in; at you don would” home you

Opening Times Monday - Thursday 11:00am - 5:00pm Address: Healthy Living Hub, Central Library, Katharine Street, Croydon Telephone: 020 8253 1009 Email: [email protected]



11

Feeling the Strain? 12 million adults in the UK seek help from their G.P each year for mental health problems; these are often related to stress. When we are in a stressful situation for a long period of time, it can lead to chronic stress; have a look at Simon’s story which focuses on a particularly tough period at work. Simon was constantly busy and pressures were starting to get on top of him. He was putting in extra hours at work to try and regain control but he was starting to feel suffocated and constantly on edge. To top it off he had a persistent cold, aches and pains (from muscular tension), occasional migraines and was generally feeling very low. He had a really poor appetite and often reacted badly to friends and loved ones. When he was at work he was becoming forgetful and found it difficult to concentrate on the task at hand. Simon’s stress levels meant that he was making poor lifestyle choices; he was drinking more in the evenings and often ordered takeaways rather than cooking fresh meals.

Did you know? Chronic stress could lead to; high blood pressure, indigestion, colitis, depression, infertility and even a heart attack.

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Enough was enough, Simon took himself for a long walk in the evening and slowly he started to relax. As he pushed his pace a little more, endorphins started to release in his brain making Simon feel more positive. The more exercise Simon did the more he felt he could cope at work. His appetite started to come back and he started to look after himself a bit more again. The relaxing exercise helped his aches and pains and the endorphins helped kick start his immune system to get rid of his cold. Research suggests that exposure to a natural, green and visually pleasing environment can have a positive effect on our mood, so with this in mind why not take yourself out for a walk in one of Croydon’s green spaces? Check out pages 32-33 for more information of activities to try in Croydon’s Green Spaces. If you are looking for a more sociable walk experience then why not join our health walk programme, pages 14-17. If you feel you could do with any support regarding a mental health problem then contact MIND in Croydon on [ 020 8253 8205/6 or email / [email protected] | JANUARY - JUNE 2015


Get active, stay active

ek project MI Change is a freseliv12ingweor working which aims to help adult ore physically active in Croydon to become m and wellbeing. and improve their health

@activecroydon

change

It isn’t always easy to keep motivated and continue with your good intentions in the long term. If you feel you may need help in keeping yourself motivated then we can offer you some help and support on the MI Change project.

Who is it for?

Weeks 2-11:

What is involved?

Week 12:

It’s for adults living or working in Croydon who would benefit from becoming more active.

During this time you will receive a weekly support message to help keep you motivated and on track.

At your follow-up appointment we will look at how you have done so far, what went well and what you may need some more help with.

Week 1:

An initial appointment either by phone or face-to-face with a MI Change Advisor to discuss your current levels of physical activity and So, how do I get started? what you feel the benefits to you would It’s simple….. be in becoming more active. Together we would look at what you enjoy, Ask you GP or other health professional what may be stopping you and what is to refer you to MI Change. We will available in Croydon (*). By the end of then contact you to arrange your first the session you will have come up with appointment and help you get started. some goals for physical activity and booked a follow-up appointment. Contact the MI Change team on 020 8667 8414 * Some activities may incur a cost or email us on [email protected]

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13

Walking for Health in Croydon Why not try our weekly walks that take place in the Croydon area?

“Take the first steps towards better health”

The Sport & Physical Activity team currently run a free weekly programme of health walks accredited by Walking for Health. Our aim is to help people in the community to get out in the fresh air, exploring the abundance of green space and parkland in Croydon. Added benefits include getting fit and healthy and making new friends. We have a brand new grading tool for the walks so have a look through to find a walk which is right for you. Everyone is welcome and there’s no need to book just turn up 15 minutes before the start time. Suitable for people who have not walked much before, are looking to be more active, or are returning from injury or illness. They are up to 30 minutes in length.

This walk may involve some hills and slopes which could be steep.

Suitable for people who are looking to increase their activity levels. They are between 30 - 60 minutes in length.

The terrain on this walk could be muddy or slippery and you are advised to wear suitable footwear.

For people looking for more challenging walks and increasing their level of physical activity. They are generally 45 - 90 minutes in length.

There is the opportunity to purchase refreshments on this walk

For people who have undertaken Walking for Health grade 3 walks and are now looking to take their next steps. These walks are more than 90 minutes in duration.

There are rest stop opportunities available on this walk.

There are toilets available on this walk.

The start and finish point of this walk is near to public transport.

The walk is accessible for wheelchairs, mobility scooters and pushchairs.

The start and finish point of this walk is near car parking facilities.

The terrain on this walk may be uneven.

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@activecroydon

WANTED! VOLUNTEER WALK LEADERS & WALK ASSISTANTS DO YOU enjoy walking in parks and green spaces? COULD YOU give up just one hour a week to become a valued volunteer? WOULD YOU be interested in leading walks to help get your community more active? If SO, YOU SHOULD CALL The Sport and Physical Activity team To receive free training to become an accredited walk leader through Walking for Health. You will then be able to lead walks in your local area on one of the Croydon health walks. For more information please call Dan McDermott on 020 8667 8415 or email [email protected]

The Heart Town Health Walks Croydon is one of 50 towns in the United Kingdom who have signed up to the British Heart Foundation to tackle heart disease. Part of this challenge involves providing opportunities for people to become more physically active. We have created two brand new Heart Town Health Walks walks for those who are interested in improving their heart health. Turn to page 10 to find out more about Croydon Heart Town.

Purley Way West 2 MILES APPROX Tuesday 11:00am Meet: The Colonnades bus stop. A 2 mile route around Purley Way West fields and Croydon’s original airport. Travel: Bus 119, 289

New Addington 2 MILES APPROX This walk is currently being trialled and may be subject to change. Contact 020 8667 8415 for more information. Meet: New Addington tram stop. A 2 mile route around the green spaces in New Addington. Travel: Tram route 3

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15

Health Walks Please be at the starting point of the walk you are attending 15 minutes before the start to allow registers to be taken. Some of the routes may be muddy so please remember to wear suitable footwear. Under 16’s must be accompanied by a parent or guardian and we would ask that all dogs brought on the walks are kept on lead so not to impact the enjoyment of the rest of the group. Please note you will be exercising at your own risk on the Health Walks.

Lloyd Park

Hamsey Green

2 MILES APPROX Monday 11.00am

3 MILES APPROX Monday 1.00pm

2 -3 MILES APPROX Tuesday 11:00am

Meet: Outside Pavilion café, Lloyd Park.

Meet: Outside Pavilion café, Lloyd Park.

Meet: The junction of Tithepit Shaw Lane/Limpsfield Road.

A walk around Lloyd Park and Shirley. This walk will split into two or three walks of different difficulties.

A walk around Lloyd Park and Shirley. This walk will split into two or three walks of different difficulties.

A slightly hilly walk through Hamsey Green.

Travel: Tram route 3

Travel: Tram route 3

South Norwood Country Park 2 MILES APPROX Wednesday 11:00am Meet: Outside South Norwood Leisure Centre. A circular walk through South Norwood Country Park. Travel: Train; Norwood Junction. Tram; Woodside route 1& 2. Bus; 197, 312.

16

Lloyd Park

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Travel: Bus; 403

Happy Valley

Macmillan

2-3 MILES APPROX Wednesday 11:00am

1 -2 MILES APPROX Wednesday 1:00pm

Meet: Fox Lane car park, Old Coulsdon.

Meet: Macmillan Resource Centre at Croydon University Hospital.

A circular walk around Happy Valley.

A short walk in the green spaces around Croydon University Hospital to support patients with Cancer.

Travel: Bus; 404, 466


Travel: Bus; 198, 64, 60, 109, 250



Norbury

Gravel Hill

@activecroydon

Wandle Park

3 MILES APPROX Thursday 10:30am

2-3 MILES APPROX Thursday 10:30am

2 MILES APPROX Friday 11:00am

Meet: Gravel Hill tram stop.

Meet: Norbury Train Station.

Meet: Wandle Park tram stop.

A circular walk through Addington and Heathfield.

A circular walk through Norbury Park and Norwood Grove.

Travel: Tram route 3. Bus; 130, 466

Travel: Train; Norbury Bus; 50, 109, 250, 255

A circular walk around Wandle Park and nearby green spaces. This walk has a short option and a 2 mile option.

Macmillan

Travel: Tram; Wimbledon Line Bus; 407, 410, 455

Selsdon Wood

1 -2 MILES APPROX Friday 11:00am Meet: Macmillan Resource Centre at Croydon University Hospital. A short walk in the green spaces around Croydon University Hospital to support patients with Cancer.

Lloyd Park

2-3 MILE AND 4-5 MILE APPROX Friday 1:30pm

3 MILES APPROX 1st & 3rd Saturday of Month at 10:30am.

Meet: Selsdon Wood car park.

Meet: Lloyd Park tram stop.

A circular walk through the nature reserve. This walk splits into two walks.

A circular walk through Lloyd Park and Shirley.

Travel: Bus; T33 (to be replaced by the 433 in early 2015).

Travel: Tram; route 3

Travel: Bus; 198, 64, 60, 109, 250

Nordic walk training 1st Monday of every month, 10:30am – 11:00am Meet: Behind the pavilion cafe.

n of variatio s. ing is a e use of pole lk a w Nordic lking with th uscles ry wa letal m ordina the ske f o ries % 0 9 ore calo • Uses 46% m lking o t p u a • Burns n ordinary w tha

If you are new to Nordic walking you must attend this training session prior to taking part in any of our other Nordic walk sessions. Call 020 867 8415 to book your place. Travel: Lloyd Park tram route 3

Nordic walk 2-3 MILES APPROX Monday 11:00am Meet: Behind the pavilion cafe. Participants must take part in the training session, prior to taking part in the this Nordic Walk. Travel: Lloyd Park tram route 3

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17

“Cannonball!” Isn’t it time you got into swimming? Looking to exercise without the sweat? Swimming could be just the ticket.

Whether you’re a regular swimmer or new to the water your local swimming pool could offer you a brilliant full body workout, that could help you get fitter and lose weight whilst in the comfort of a relaxing pool environment. TOP TIP: Even if you can’t swim, r a walk through the water can offe e. rcis exe Swim School ce stan a good resi Your local Fusion Leisure centre runs swim lessons for adults and children so if you’ve always wanted to learn and never had the chance, 2015 could be the year. Contact your local Fusion Leisure Centre to find out more (pgs 26-27 for contact information).

Swim to Slim @ South Norwood Leisure Centre Are you overweight and wish you had learnt to swim? Then Swim to Slim may be the perfect solution for you! 1. Swimming lessons for non-swimmers and beginners (shallow end) £3.00 per session

When: Every Friday Swimming lesson 1: 4:30-5:00pm Swimming lesson 2: 5:00-5:30pm Swimming lesson 3: 5:30-6:00pm Open swim: 4:30-6:00pm No need to book for the open swim, just turn up! For more details or to book the swimming lessons contact South Norwood Leisure Centre. Turn to pages 26-27 for contact details.

2. Swimming for anyone who can swim and wishes to attend the session £1.00 per session FREE Swimming Both the lesson and the open swim are • Under 16’s are entitled to free for those who have a BMI over 25 and swimming during Croydon state are considered overweight; visit the school holiday time centre for a free BMI check. • Over 60’s free swimming during Don’t forget this session is exclusive for any public sessions Swim to Slim participants so everyone is there for the same reason! Feel free to wear a t-shirt. Women Only Swimming Sessions more Contact your local leisure centre for information pg 26-27 18

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@activecroydon

Get Up & Go! Motivational Workbook

This workbook aims to provide you with an understanding of how you are doing so far, the chance to set yourself a goal or two and the ability to plan your opportunities to be more active. You have some questions and tools to complete to help you along the way. If it helps, pull these four pages out of your Get Up & Go! Physical activity guide, take them with you to keep yourself on track, or put them up somewhere you can see them, like your fridge door.

What is your most positive experience in physical activity? Write down how it felt when you were active? Use any positive memories/experiences as a motivator to Get Up and Go!

e rovide her s you p The score our baseline, sy will act a U CAN IMPROVE YO e er h from mount of ing the a o. s ea d by incr ou activity y physical next page to e Turn to th yourself ting et s rt ta s ls. some goa

A LITTLE ABOUT YOU – BASELINE Across your average week, what regular, planned activities do you already participate in? And how much time do you spend doing each activity? Example: Monday 20 minutes brisk walk into work, Wednesday 30 minutes swimming, Saturday 30 minutes run around the park = Total 1hr 20 minutes

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Are you achieving your 150 minutes (2 hours) per week of moderate intensity physical activity?

Total TOP TIP Be Hones t

How would you say your health is in general? (circle your answer) Very Bad

Bad

Fair

Good

Very Good

How would you rate your physical fitness? (circle your answer) Poor

11

Great

2 2

3

3 4

45

65

7 6

8 7

89

9 1010

How do you feel generally? (circle your answer)

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19

Why is taking up more physical activity important to you? Think about why you picked up the Get Up & Go! Physical activity guide.

There are lots of reaso ns why it may be important for you to be more active, “I wa nt physically fitter/health to be ier want to feel more posit ”, “I ive”, “Worried about the ris ks of not being active enough” or simply “I just want some time for me”. Write down the reaso n(s) which is/are importa nt to you.

“I just don’t have the time” is one of the most frequently cited reasons why people do not do more physical activity, below are two time wheels, one for average weekdays and one for average weekends, shade out all the hours that you know you are already doing something essential i.e. sleeping, working, eating. Hopefully this will help you realise what leisure time you have available to you.

Average weekday

Average weekend

Example

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Goal Setting

@activecroydon

TOP TIP Be Specifi c

The Outcome

If you could change one major thing in your life for the better what would it be? Did you set yourself a New Year’s Resolution? Most of the time, this is the thing you are looking to change. I.e. lose weight, be physically fitter, stop smoking.

The Road Great start, the next step is to figure out how you get there. Try and be as specific as possible here, what will you need in order to achieve your desired outcome. I.e. lose one to two pounds per week for seven weeks, be able to finish a 60 minute brisk walk in two weeks, cut down smoking from 30 a day to 10 per day in two months.

TOP TIP Be realisti c; make sure you can actua lly achieve y our goal

The First Steps The final stage is to work out what you need to be doing on a regular basis to keep you on the right road and reach your outcome. You might have a few different goals here and that is absolutely fine as you might need to be doing a few different things in order to stay on track. I.e. Keep a journal of the foods I am eating and cut down on eating unhealthy foods, join in with one of the health walks (pg 14-17), join Solutions for Health stop smoking service and try nicotine IP replacement products. T P O T on d stay ls Try anith the goa ll a w t k a c tra you set t that , but do no le times about litt worry lip ups. s

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So how did you get on? It can take a little while before something new becomes a habit/hobby, attempt this section one month (roughly 30 days) after you set yourself your goal(s). This way you can check whether you have been successful or are on your way to achieving what you wanted.

A LITTLE ABOUT YOU – REVIEW Across your average week, what regular, planned activities do you already participate in? And how much time do you spend doing each activity? Example: Monday 20 minutes brisk walk into work, Wednesday 30 minutes swimming, Saturday 30 minutes run around the park = Total 1hr 20 minutes

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Total

How would you say your health is in general? (circle your answer) Very Bad

Bad

Fair

Good

Very Good

How would you rate your physical fitness? (circle your answer) Poor

11

Great

2 2

3

3 4

45

65

7 6

8 7

89

9 1010

How do you feel generally? (circle your answer)

Have a look through the goal(s) that you set yourself on the goal setting page. Did you take the first steps? Are you on the road to success? Or have you made it to your outcome? Don’t worry if you haven’t achieved what you wanted, getting started is always the hard bit. If you would like a bit more support in becoming more active then why not contact the MI Change project (pg 13) for more information. Alternatively If you have any questions about goal setting or becoming more physically active then please do contact your Sport & Physical Activity team (pg 40-41).

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@activecroydon

Free cycling for everyone! Croydon Council offers anyone who lives, works or studies in the borough free cycle training*. We cater for all ages and abilities.

INSTRUCTOR

To find out more and book online go to cyclinginstructor.com or call 0845 652 0421 What are you waiting for? *On and off road / individual, group and family training available with standard or electric bikes. Route planning with instructor also available.

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Croydon Sports Arena Croydon Sports Arena is a council facility managed by the Sport and Physical Activity team. Croydon can boast its first grade 1 athletics facility as accredited by UK Athletics, the national governing body for the sport.

Contact Details Croydon Sports Arena [ 020 8654 3462 / [email protected] @croydonarena Prices available on request

Arena facilities include: • 8 lane all weather 400m running track • A floodlit senior football pitch • 7 a side mini soccer pitches • Free car park

Opening times Monday: 9am to 4pm Tuesday: 2pm to 9pm Wednesday: 9am to 4pm Thursday: 9am to 9pm Friday: 9am to 12 noon Saturday: closed Sunday: closed

If you want to run in a safe, lit environment, Croydon Sports Arena is the place for you. No need to book, you can just turn up and pay on the door!

Croydon Duathlon SUNDAY 15 MARCH 2015 2:00PM A local, friendly and FREE duathlon aimed at those new to duathlon/triathlon and for all abilities from 16 years of age.

What is a duathlon you may ask? Run-Cycling-Run is the answer! Run 4 laps of the track (approx. 1 mile), cycle 8 laps (approx. 2 miles) and finish by running another 4 laps. There are limited bikes and helmets available please contact the organiser to check availability.

How do I sign up? www.eventbrite.co.uk and Search: “Croydon Duathlon” For further information email: [email protected]

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@activecroydon

What’s on at Croydon Sports Arena On your Bike

Take aim and shoot

Free cycling sessions Every Monday 10am - 12pm Bikes and helmet provided No need to book Call for more information: [ 020 8667 8429

Try out some archery Every Sunday 1pm - 3pm X www.tuba-archery.com X www.archeryforall.co.uk

Back of the net Croydon Harriers Athletics Club

Looking for a senior football club?

All ages and abilities are welcome Every Tuesday and Thursday Mike Fleet: [ 020 8647 1341 X www.croydonharriers.com

X www.croydonfc.com

Men’s teams at Croydon FC Looking for a junior football club? Open to both boys and girls Join Croydon Juniors FC X www.croydonjuniorsfc.com

Wheels for Wellbeing Wheels for Wellbeing exists to provide cycling opportunities for people who thought they couldn’t cycle (disabled people in the main but not exclusively).

Breeze Bike rides for women Every Wednesday 9:45am Women only bike ride 16 years+

Tuesdays 10am - 1pm Saturdays 10am - 12:30pm 1st and 3rd Fridays of the X www.breezebikerides.com month 11am - 1pm All sessions are weather permitting X www.wheelsforwellbeing.org.uk [ 020 7346 8482

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Get Up & Go to your local Leisure Centre We have six local leisure and sports centres across your borough and you can drop in whenever it suits you. There are a huge variety of sports, community activities and events for you to enjoy all year around.

Thornton Heath Leisure Centre:

We have listed a few great examples of activities available at your local Fusion Leisure Centres.

[ 020 8668 7251

Full listings of all the classes and the times they run are available at

0

www.croydon-leisure.com

or by calling your local centre or by dropping in for a leaflet.

[ 020 8689 5300

New Addington Leisure Centre:

[ 01689 842553 Purley Leisure Centre:

South Norwood Leisure Centre:

[ 020 8662 9464

Waddon Leisure Centre:

[ 020 8760 0657 Croydon Sports Arena:

[ 020 8654 3462

Group Exercise Classes Like Bodypump, Indoor Cycle, Aerobics and many more. Find the perfect Class for you, get active and meet some great new friends along the way. Where: South Norwood, Thornton Heath and Waddon Leisure Centres

Body and Mind Classes available in Yoga, Pilates or even Tai Chi. Where: Thornton Heath and Waddon Leisure Centres

Dance Classes Including Zumba, Jazz, Street, Atomic (African) and Bhangra dance. Let your hair down and burn through those calories in this exciting stress relieving activity class. Where: Thornton Heath and Waddon Leisure Centres

Walking Football For over 50’s, walking football is perfect for those who love the beautiful game but find it difficult to keep up with the pace. Practice the finer skills of the game and reminisce about your boyhood favourite players with your new friends. Even if you’ve never kicked a ball before, it is never too late to give football a go. When: Tuesday 10:00-11:00am Where: Waddon Leisure Centre How Much: £2 per session 26

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@activecroydon

No Strings Badminton Is a convenient weekly session aimed at getting you swinging your racket to improve you fitness in a social setting. When: Different timeslots available for juniors, adults and over 50’s Where: Thornton Heath Leisure Centre How Much: £2 for over 50’s, £2.50 for juniors or £4 for adults (16+)

Back to Netball Thinking about getting back into an old sport or never tried Netball but always wanted to? If so, this session is for you! Why not come along and join in this adult women’s netball session. All abilities welcome! When: Thursday 8:30-10:00pm Where: Thornton Heath Leisure Centre How much: £4.00 members, £5.00 non members

Hit the Pool Aquacise, Aquafit or Aqua Zumba, pool based exercise classes can offer a fantastic workout without feeling the heat. For more information on pool based activities turn to page 18. Where: Pool based exercise classes are available at all Fusion Leisure Centres, enquire for local cost and times

Martial Arts Karate, Judo, Jiu Jitsu and Tae Kwon Do, there are a number of options for you to improve your self-defence skills and your physical fitness at the same time. Where: South Norwood, Thornton Heath and Waddon Leisure Centres

Accessibility Croydon’s Leisure Centres have options available to help anyone take up physical activity, ask your leisure centre about women’s only exercise opportunities and facilities available to those with disabilities. GET UP & GO!

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Want to start running but don’t know how to get started? New to running? Why not follow a simple plan that will take you from walker to runner

Couch to 5K Y www.c25k.com/

Already running but looking to improve? Join a local running group

Striders Y www.stridersofcroydon.org.uk/ 0 [email protected]

HINTS AND TIPS

Be Cool Running (for beginners and improvers) [ 07984 052823 (Beatrice) Y www.blog.be coolrunning.co.uk Twitter: @BeCoolRunning

Find some friends or colleagues who’d like to get started as well Set yourself a goal – it may be the only thing that gets you out when you’d rather stay on the sofa! Turn to pages 19-22 to set your goal Make sure your shoes are supportive and comfortable

Croydon Harriers Y www.croydonharriers.com Twitter: @harrierscroydon

Make you can be seen especially in the dark – run in well-lit areas and wear reflective clothing

South London Harriers

Always warm-up before you start and cool-down afterwards

Y www.southlondonharriers.org Twitter:

@slondonharriers

Croydon Running Sisters

Have a look at our back page for some upcoming events or go to your local parkrun

Y www.croydon-running-sisters.org.uk/

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IMPORTANT: If you haven’t exercised for a while check with your GP that running is suitable for you | JANUARY - JUNE 2015

. Croydon Sport and Physical Activity

@activecroydon

Lloyd Park | Riddlesdown | Roundshaw 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

Register now at: www.parkrun.com

3 3 3 3

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Information: [email protected] [email protected] [email protected] Volunteering: [email protected] [email protected] [email protected]

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29

Focus on…

Purley Volleyball Club Volleyball is a great sport which will benefit your agility, speed and hand-eye coordination. The team sport has fantastic social benefits and can be enjoyed by all ages and experiences. Purley Volleyball Club is on the lookout for new players!

?

tr y Why not give it a

What is the name of your club?

Why should you join?

Purley Volleyball Club.

Purley Volleyball Club is an up and coming club with opportunities for players of all ages and abilities. The club will welcome anyone with a keen interest in taking up the sport and no experience is necessary! Whether you’re looking to play for the first time, re-visit the sport or you already play, Purley volleyball club is for you! For more information on joining the club do not hesitate to get in touch! See the ‘who can I contact’ section.

Where do you train and when? Training takes place at Thomas More Catholic School, Russell Hill Road, Purley, CR8 2XP. Training nights take place on a Thursday for all age groups.

Are your coaches qualified? Yes, the club’s lead coach is currently Nigel Stock – he is a level 2 qualified coach and leads the sessions for all abilities, ages and experiences! He is also a grade 3 referee and even holds an International Coaching Federation qualification.

Who do I contact? The Sports Development Coordinators at Croydon Council can give you any information you need on the club. 0 [email protected]

Do you have a website? Because the club is newly up and running, we don’t have a website yet, but all the information you need can be found on our club Facebook page (Search: Purley Volleyball Club).

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@activecroydon

5 London Youth Games 201

n o d y ro C m a e T # f o t r a P e B

The London Youth Games is Europe’s largest youth sporting event. Every year young people from all over London represent their borough and compete for the coveted Jubilee Trophy. Christine Ohuruogu and Gemma Gibbons both competed in the London Youth Games along with other famous Olympians. The London Youth Games was their first major competition and now it could be yours! The 2015 season is now underway and #TeamCroydon need you! The games are free and open to you if you are aged between 7 – 18 years old and either live or go to school in the borough. We are looking for young athletes to represent us in a huge variety of sports. Those sports that you will be familiar with include;

Football, Netball, Swimming, Athletics But do you know that we are also looking for competitors to represent us in other sports such as:

Fencing

BMX

Hockey

Volleyball

Rowing

Sailing

Handball

Kayaking

Squash

and many more

Each competition has its own rules of eligibility and age groups. To find out more and register your interest please visit X www.croydon.gov.uk/lyg For further information please contact: Your Sports Development Coordinators.

0 [email protected] [ 020 8760 5592 X www.croydon.gov.uk/lyg To follow the progress of #TeamCroydon like our Facebook page and follow us on Twitter: Croydon Sport and Physical Activity

@activecroydon

Support #TeamCroydon… We are always interested in recruiting keen volunteers who want to support the squad in the role of Team Manager or coach for each sport. Please contact us if you are interested (pages 40 & 41) GET UP & GO!

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31

Active Croydon has over 50 fantastic playgrounds across the borough filled with active, exciting equipment like swings, slides, climbing frames and even zip-wires (for the really adventurous). Below is a short list of some of our favourites; • Lloyd Park • South Norwood Country Park • Wandle Park • Norbury Park • Sanderstead Recreation Ground • Milne Park • Coulsdon Memorial Ground

Grab some fresh air on our free Skate Parks & Half Pipes

Get Up & Go Outside

• • • •

If your children are a little older and you are looking to encourage them to get outside this summer then check out some of the activities available in Croydon’s parks and green spaces.

• Wandle Park • S outh Norwood Recreation Park

• Rotary Fields • Purley Way Playing Fields Why not give tennis a try at one of our many tennis courts in Croydon?

Shoot a three-pointer, score a match winning goal, and bowl an over at one of our fantastic Multi-Use Games Areas:

• • • • • • • 32

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Grangewood Park Park Hill Recreation Ground Purley Beeches Trumble Gardens

Higher Drive Recreation Ground King George’s Field Norbury park Sanderstead Recreation Ground Milne Park Wandle Park South Norwood Recreation Ground



@activecroydon

Adventurers Wandle Park Junior Summer Sports Junior Sports Coaching sessions taking place over summer, July and August. Try Football, Cricket, Basketball and Fitness Training Wandle Park, July and August Visit www.facebook.com/Wandlepark There are also some fantastic opportunities for families or groups to get outdoors and do some activities together, why not try disc golf at Lloyd Park? Petanque at Ashburton Park or Westow Park? Putting at either Coulsdon Memorial Ground or South Norwood Country Park? Fancy a spot of cricket? Bring your stumps and have a game at Wandle Park or Thornton Heath Recreation Ground. Our fantastic parks can also offer opportunities for adults to enjoy a nice walk jog or run or even work out at one of our free outdoor gyms.

Free outdoor gyms are located at:

• • • •

Duppas Hill Park Lloyd Park Coulsdon Memorial Park Thornton Heath Memorial Ground

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Fitness Trails are located at:

• • • • •

Sanderstead Recreation Ground South Norwood Lakes and Grounds South Norwood Recreation Ground Thornton Heath Recreation Ground Wandle Park

If you are looking to join our existing health walks programme then turn to page 14-17 to find out more. For more information on activities in Croydon’s parks and green spaces then please check out Y www.croydon.gov.uk/leisure/sports/ or contact your Sport and Physical Activity team for any questions or queries you might have.

Your leisure time is yours to make as many lasting memories as you can. The only question you need to ask yourself is whether you would like the memories to be about the last episode of Eastenders or the adventure you had.



33

RAP Sports Courses Swimming

Are you bored and feeling blue? The RAP sports clubs could be just for you. If you’re aged between 5 and 18 There’s something there for you if you’re keen. If you have a disability or additional need We can provide you with skill and speed

Trampolining

Qualified coaches can teach you lots You will be more active and sweat a lot! Come on down and try one of our clubs But make sure you don’t come in your heels or uggs! Trainers and sports clothes are the way to go And soon you’ll be going with the flow.

Boccia

So what are you waiting for? Go book on a scheme.

Wheelchair Athletics

If sport wasn’t your favourite It will soon be your dream!

and many more The RAP Sports courses are for children and young people with disabilities or additional needs in Croydon aged 5-18 years. For further information please contact: Sport Development Coordinator [ 020 8760 5592 0 [email protected] Y www.croydon.gov.uk/sportsdev 34

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@activecroydon

ea Don’t hav Don’t ? ir a powerch can lend worry, we to use. you one

Focus on…

Powerchair Football

two goals, played with a Power chair football is a 4 v 4 indoor game with of The Wheelchair Football larger size 9 football and is under the guidance to govern the sport of Powerchair Association (WFA), which was formed in 2005 the Football Association as the Football in England. The WFA are recognised by by the FA. It is a fast-moving ioned sport’s governing body and their Laws are sanct wheelchair football a as disability football game which has been compared equivalent to the creativity-driven futsal.

WHY NOT GIVE IT A TRY..…?

1. What is the name of your club? Crystal Palace Powerchair Football Club

2. Where are the sessions and when? Every Wednesday 5.30pm - 7.00pm at Waddon Leisure Centre

3. Who can join? Ages 10 years and up. All standards welcome from complete beginners to experts!

4. A bit more about the sessions…? The sessions are run by Crystal GET UP & GO!

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Palace FC Foundation coaches with support from the Wheelchair Football Association. You can learn how to dribble, pass and shoot the football. The team also play competitive games. The club is very friendly and welcomes everyone.

5. Who do I contact for more information? You can contact Michael Harrington on [ 020 8768 6052 or email 0 [email protected]



35

Want to get more active but not sure how? Why not use London’s largest database of sport and activities to find something that is right for you! From local sports clubs to fitness classes, gyms and leisure centres near you, the Get Active London directory includes more than 290 opportunities in Croydon to get active. A healthier you is just a few clicks away! www.getactivelondon.com Use Get Active London to find all the information you need and get involved in an activity; contact the organiser before you attend the session, find out what's on-site and make sure the activity is right for you! Search for activities and clubs in your area for FREE today.

Junior Gym A gym session for 13-15 year olds to introduce them to the gym environment. Where: Available at all Fusion leisure centres. See 0 www.croydon-leisure.com for full activity details and timings.

Sports Clubs for Children @ Fusion Physical activity is really important for growing children, so start early and get them interested in a sport which could become a lifelong passion. Whether it’s football (little kickers), Rugby (Rugby Tots), Gymnastics (Twizzlers) or Swimming (Swim School) your local leisure centre could have a option to create a sporting legacy within our children and positively impact their health throughout their lives. Did you know Waddon have introduced a soft play area for toddlers? Contact Waddon (pg 36) for Little Kickers, Rugby Tots or Twizzlers Swim School is available at every Fusion Leisure Centre

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Alive 'N' Kicking @ANK Croydon

FREE Healthy Lifestyle Programme for families with children aged 4 - 12 years old. Join our FREE 12 WEEK programme designed to help families who want to eat healthily, be more active and have fun doing this together. Call us today to register your place on

[ 020 3757 6598

We provide FREE NUTRITION workshops, RESOURCES, RECIPES, and PHYSICAL ACTIVITY sessions. We have programmes throughout Croydon but places are limited. Contact our team now for more information.

[ 020 3757 6598 0 [email protected] Y www.ank.uk.com

ARE YOU AGED BETWEEN 14 AND 25 YEARS OLD AND INTERESTED IN TAKING PART IN A NEW SPORT? Or do you know of a young person who fancies trying out a new sporting activity or taking their work and life skills to another level? If so, a host of people are ready to offer you or someone else these opportunities in Croydon! FOOTBALL | DISABILITY TENNIS | BOXING | RUGBY FITNESS | STREETDANCE CRICKET | DANCE FITNESS | MARTIAL ARTS | BASKETBALL | TENNIS CARDIO This programme will help you or someone you know live a healthier lifestyle as well as accessing key work and life skills training. More info: Y www.mygamechanger.co.uk mygamechanger2014 @my_gamechanger GET UP & GO!

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37

silverfitcharity

@silverfitorg

WHO?

WHAT?

Age 45 and over

All fitness levels catered for

Whether you have never exercised before or are a seasoned pro. Meet new friends and get healthy doing it.

• • • • • •

£1 for members £2.50 for non-members per session First session free Membership £5.00/annum

Walking football Social tennis Guided walks or Nordic walking Badminton Pilates Indoor cycling

Y Silverfit.org.uk 0 [email protected] [ 07721 419519

Introducing...

Indoor & Outdoor Bowling, Croydon Bowling Club

ACTIVITY: Indoor and Outdoor Bowling Keep fit, have fun and enjoy two free introductory courses. All ages welcome, all equipment provided! LOCATION: Croydon Bowling Club 10 Nottingham Road, Croydon, CR2 6LN

Tuesday 13 & 20 Jan 12:30pm £FREE Tuesday 10 & 17 Feb 12:30pm £FREE Tuesday 10 & 17 Mar 12:30pm £FREE Thursday 9 & 16 April 12:30pm £FREE Tuesday 12 & 19 May 12:30pm £FREE Tuesday 16 & 23 Oct 12:30pm £FREE

For further information or to book please contact the Sport and Physical Activity team [ 0208 667 8415 .

0 [email protected]

TIME: 12:30pm - 2:00pm

38

COST & DATES:

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If the listed dates are inconvenient please contact [ 0208 667 8415 for alternatives.



@activecroydon

Introducing... Active and Upright

I teach a class called Active and Upright at Friends Meeting House in Croydon every Tuesday, 2:00pm – 3:00pm. This is 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.

COST: £4.00 pay as you go. For more information please contact Linda Procter

0 [email protected] [ 07973 327229

Introducing... Pilates for Everyone I teach Pilates at the Friends Meeting House in Croydon on Wednesdays, 12:00 – 1:00pm. This class consists of gentle strengthening and stretching movements to work the entire body in a fluid motion. Mats provided.

COST: £5.00 pay as you go. For more information please contact Lisa Gorman


Introducing... Community Yoga I currently teach a mixed ability Yoga class on Friday mornings at the Parchmore Centre 10:30am – 12pm and Tuesday evenings at The POP In, New Addington 7:15 – 8:45pm. Yoga is a great form of exercise as it combines physical and mental exercises that promote flexibility, increase strength and stamina.

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COST: £7.50 pay as you go. For more information please contact Sue Barber




39

Introducing the Sport and Physical Activity team… Hey, I am the Sport and Physical Activity Manager and I look after this lot! If you would like any information on what our team does you can give me a call [ 020 8667 8416 / [email protected] ASHLEY GORDON

Hello, we coordinate the MI Change project, if you have any questions about our fantastic behaviour change programme which helps Croydon residents to get more active then give us a call! [ 020 8667 8429 / [email protected] [ 020 8667 8414 / [email protected] ENOCH MUWANGA

JULIET STEVENSON

t Coordinators. Hi, we’re the Sports Developmen on the various tion rma If you would like more info ple in Croydon, peo ng programmes we run for you es or the London Youth Gam give us a call. [ 020 8760 5592 / [email protected] BARRY LLOYD ASONE WALROND

rdinator. If you have any Hi, I am the Physical Activity Coo walks in the borough, questions about the free health give me a call! [ 020 8667 8415 .gov.uk / daniel.mcdermott@croydon DANIEL MCDERMOTT 40

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@activecroydon

cer. I help the team deliver Hey, I’m the Project Support Offi r. If you have any questions all the fantastic projects we offe n then give me a call. ydo about being more active in Cro [ 020 8604 7392 / [email protected] LAUREN EAST

ROB OLIVER, SCOTT HART AND LUKE BASHFORD

Hi, we work at Croydon Sports Arena. If you would like to use the track, come on down! If you have any questions please give us a call. [ 020 8654 3462 / [email protected]

MI CHANGE NEEDS YOU !

ing people iting new initiative aimed at help The MI Change project is an exc page 13). (see ing l-be wel and lth hea r thei become more active and improve got a ’ve you if So ructors to join our team. We are looking for qualified inst … on… read ve, acti ome and remain passion for helping residents bec

MI Change Advisors

and ion skills and can you help motivate Do you have excellent communicat more active? support those wishing to become rs to work on looking for experienced instructo y The MI Change project is currentl approved have d, lifie qua s REP te will be Level 2 a casual basis. The ideal candida erience of bilitation certification and have exp exercise referral or cardiac reha me. or cardiac rehabilitation sche working within an exercise referral rdinator on Juliet Stevenson, MI Change Coo To find out more, please contact [email protected] [ 020 8667 8414 or / Juliet.steve

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41

Feeling Inspired?

Looking for something to train for?

Check out the list of sports events in/near Croydon, use the details provided to book your place on one of these events. 22 FEBRUARY 2015 Kenley Airfield 10k www.mccpromotions.com

14 MAY 2015 Summer Breeze Wimbledon Running Festival www.summerbreeze.me

5k

15 MARCH 2015 Croydon Duathlon at the Croydon Sports Arena Turn to page 24 for more information

12 JULY 2015 Race for Life 5k www.cancerresearchuk.org

22 MARCH 2015 Crystal Palace 10k www.ageuk.co.uk

19 SEPTEMBER 2015 Wimbledon Common www.mccpromotions.com

22 MARCH 2015 Richmond Half Marathon 10k and mini mile www.richmondhalf.com

18 OCTOBER 2015 Lexus Croydon 10k www.croydon10k.com

29 MARCH 2015 Croydon Half Marathon www.croydonhalf.co.uk

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Once you have finished reading this edition please don’t litter, pass it on to your friends or recycle. Have you got any feedback for this edition of the Get Up & Go! Physical activity guide? Then we want to hear from you. This guide has been printed on environmentally friendly paper. 140799

10k

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