get up & go! april-september 2012

8/2/2019 Get Up & Go! April-September 2012

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sport &phys icalactivity

physicalactivityguide

april-SEpTEMBEr2012


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Themagiccureyouhaveallbeenwaitingforishere

anditcanreduceyourriskof:

Hertdisese

Type2dibetes

Certincncers

aNDcnincresehowlongyoulive

Itsfree,youcanhaveitwhateveryouragean

ditcan

haveanimmediateeffect!

Whatisit?

ThemircleisPhysicalActivity!

Toimproveyourhelthortostyhelthyweshouldbedoing

30minutesophysiclctivity5timesweektmoderte

intensity.Moderteintensitymensyoushouldbeworking

hrdenoughtogetyourhertbetingsterthnnorml

ndyoushouldbebletotlkbutyoucntsingthewordsto

yourvouritesong!Youcnbrekthe30minutesupinto10

minuteslots,soitsesiertotroundyourdy!

Typesofactivitiesyoucandoare:

Briskwlking Climbingstirs

Dncing Swimming

FootbllCyclingonftgro

und

Mowingthelwn

Exercisingreleasesendorphinsintothe

bodyand

thesecanboostyourmoodandfightde

pression.

Themoreyouexercise,thebetteryou

willfeel!

gET up & go! | SporT aND pHYSiCal aCTiviTY | april - SEpTEMBEr 2012

ItsaMiracle!


3/32To Book Call 020 8726 6000 xt. 88965 1

Whether you are experienced or a beginner, we have the course just or you. Our

riendly and qualifed 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.

Me the fst ste t een et, jn cse tdy!

Activity Time Location Cost & Dates

AerobicsGentle exercise to music. A riendly environmentto help improve your mobility and tness levels.Perect or those who are new or returning to

exercise.

10:00-11:00am

Christ Church, Purley 2 Apr -16 Jul 124.00 per sessionPay as you go

Indoor BowlingKeep t, have un and enjoy two reeintroductory courses. All ages welcome,all equipment provided!

12:30-2:00pm

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 areinconvenient pleasecontact 020 8657 7339for alternatives.

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

monday


Active and UprightA low impact top to toe class using a variety odierent exercises. The aim is to work all the

major muscle groups and to maintain strengthand fexibility. I you want a un class with lots ovariety then this is the class or you!

10:30-11:30am

Friends Meeting House,Croydon

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 sessionPay as you go

tuesday


4/32



Indoor BowlingKeep t, have un and enjoy two reeintroductory courses. All ages welcome, allequipment provided!

12:30-2:00pm Croydon BowlingClub, Croydon

18 Apr & 25 Apr 12 FREE

11 Jul & 18 Jul 12 FREE

If these dates areinconvenient pleasecontact 020 8657 7339for alternatives.

Pilates For EveryoneConsists o gentle strengthening and stretchingmovements to work the entire body in a fuid

motion. Mats provided.

12:00-1:00pm Friends MeetingHouse, Croydon

4 Apr-2 May 12 25.00

9 May-6 Jun 12 25.00

13 Jun-18 Jul 12 30.00

AquaciseA antastic way to get t! Excellent or thosewith joint problems/medical conditions.

2:00-2:45pm Purley LeisureCentre

Ongoing

5.75 per sessionPay as you go

Tai ChiTai Chi uses gentle, low impact movements tohelp manage stress and is an excellent way toimprove health. All abilities welcome!

8:00-9:10pm Waterside Centre,South Norwood

4 Apr-2 May 12 22.50

9 May-6 Jun 12 22.50

13 Jun-18 Jul 12 27.00

wednesday


5/32To Book Call 020 8726 6000 xt. 88965 3

thursday


AquaciseA antastic way to get t with the addedsupport o water. An excellent low impactclass perect or those with joint problemsor medical conditions.

12:00-12:45pm South NorwoodLeisure Centre

Ongoing


Line DancingA modern line dancing class with a ewo the old country classics thrown in. Allabilities welcome!

12:30-2:00pm Unitarian ChurchHall, Croydon

5 Apr-3 May 12 20.00(no class 26/04/)

10 May-7 Jun 12 20.00(no class 24/05)

14 Jun-19 Jul 12 25.00(no class 28/06)


Aqua ZumbaAn exciting new class, perect or those whowant to get t, lose weight and have un! AquaZumba is a water based workout that combinesLatin dance with aerobics in the water.

7:00-7:45pm New AddingtonLeisure Centre


Contact New AddingtonLeisure Centre forinformation on other

classes 01689 842553

Strictly Tango Beginners and ImproversCome along and learn Argentinean Tangotechniques, including the Tango walk.Recommended or all levels as this class laysthe oundations or a good technique. Mediumheeled shoes or ladies and sot leather shoesor men. No partners required.

6:30-7:45pm Unitarian ChurchHall, Croydon

19 Apr-31 May 12 35.00

14 Jun-19 Jul 12 30.00

Strictly Tango Intermediate*

Develop the Argentinean Tango techniquesand learn new steps. Medium heeled shoesor ladies & sot leather shoes or men. Nopartners required. Please note participantsneed at least six months regular attendanceat beginners/improvers level beore attendingthis class.

7:45-9:00pm Unitarian Church

Hall, Croydon

19 Apr-31 May 12 35.00

14 Jun-19 Jul 12 30.00*Brush up yourtechnique & attendboth the beginners andintermediate courseand receive 50% off theintermediate course!


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AerobicsGentle exercise to music. A riendlyenvironment to help improve your mobilityand tness levels. Perect or those who arenew or returning to exercise.

10:00-11:00am Christ Church,Purley

13 Apr-11 May 12 20.00

18 May-15 Jun 12 20.00

22 Jun- 20 Jul 12 20.00


YogaThe ultimate relaxation class. Increasefexibility, manage stress and improve health.Please bring a blanket to each session.

10:30-12:00pm ParchmoreCommunityCentre,Thornton Heath

20 Apr-18 May 12 25.00

25 May-22 Jun 12 25.00

29 Jun-27 Jul 12 25.00

AquaciseA antastic way to get t with the support owater. Excellent or those with joint problemsor medical conditions.

2:00-2:45pm Thornton HeathLeisure Centre

Ongoing


Please note: Classes will not run on Bank Holidays.

friday

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

[ 020 8726 6900 0 [email protected]


Mt th...Tai Chi Instuct

I found my rst Tai Chi class nearly 20years ago. Today I teach 7 times each week.I get a great buzz from teaching people atall levels its great - its not like work. Ican observe the changes and improvementslearners make and I continue to learn moreabout myself every lesson.

20 years ago I didnt exercise at all. TodayI happily practice this combined mind andbody exercise to improve feelings of inneralertness with calmness. When you practiceyou become at one with the Universe.

I can take my Tai Chi with me wherever I goand I need no special equipment to practice. I

am nearing my 64th year on the planet andenjoy improving my Tai Chi every day.

AlexCrIChTon


7/32To Book Call 020 8726 6000 xt. 88965 5

[Call us:

020 8726 6000& select option 1 & enter extension no 88965

You can pay via debit or credit card.

0G nlin an mak ur bking:

www.crn.gv.uk/activ

lPst it:

Make your cheque payable to London Borough of Croydon

and post it to: Sprt an Phsical Activit tam, Tabrnr Hus,

9th Flr, Suth si, Park Lan, Crn, CR9 3BT

Whn can u bk?Bookings will be taken 1 week beore the course commences.

T avi isappintmnt plas bk in avanc!

Courses are run subject to enough participants attending, please book

in advance to avoid cancellation o the course.

Reunds are only provided with support o a medical reerence.

The brochure is also available in large print ormat.Please contact the Sport and Physical Activity team

or urther inormation.

howdoibookonacourse?

Ifyouarecurrentlyinactiveyouwillbenefit

themostfromstartingtodoregularmoderate

intensityphysicalactivityasopposedtothosewho

arealreadyactive.


8/326 gET up & go! | SporT aND pHYSiCal aCTiviTY | april - SEpTEMBEr 2012

venueaddresses

Christ Church

861 - 863 Brighton Road, Purley, Croydon, Surrey CR8 2BN

Crn Bwling Club10 Nottingham Road, South Croydon, Surrey CR2 6LN

Frins Mting Hus60 Park Lane, Croydon, Surrey CR0 1JE

Nw Aingtn Lisur CntrCentral Parade, New Addington, Surrey, CR0 0JB

Parchmr Cmmunit Cntr53 - 55 Parchmore Road, Thornton Heath,

Croydon, Surrey CR7 8LY

Purl Lisur Cntr50 High Street, Purley, Croydon, Surrey CR8 2AA

Suth Nrw Lisur Cntr164 Portland Road, South Norwood, Croydon SE25 4PT

Thrntn Hath Lisur Cntr89 - 110 High Street, Thornton Heath, Croydon CR7 8LF

Unitarian Church1 The Flyover, Croydon CR0 1ER

Watrsi Cntr26 Avenue Road, South Norwood, London SE25 4DX

Free/Street Parking Available


9/32To Book Call 020 8726 6000 xt. 88965 7

Mt th...Phsica ActivitDvpmnt offic

Hey, Im Ashley and I am thePhysical Activity Development

Ofcer for Croydon Council.What did u want t b whn

u gw up?

A basketball player and a dancer.

T us a itt bit abut u.

From a young age I have always had akeen interest in health and physical activity

and have tried lots of different activitiesincluding netball, hockey, gymnastics,running and different styles of dance.You most denitely wont see me at theOlympics but I like to give everything ashot! At university I studied a degree inHealth Related Exercise and Fitness andhave worked on a range of health projectsfor different public sector organisations.

Wh Cdn?

I joined Croydon Council back in 2009as part of the Sport and Physical Activityteam and havent looked back! Theborough is incredibly diverse and I ndCroydon a really exciting place to promotephysical activity.

What ds a Phsica Activit

Dvpmnt offic d?

I see it as my job to help people get more

active and as a result become healthier.It doesnt matter whether they want todo a lot or just a little, Ill be able to pointthem in the right direction. I run activityprogrammes for adults, provide face toface support in our Healthy Living Hub andsupport organisations to help their users,residents or employees to become moreactive.

What wud u sa t smn

wh wants t stat gtting activ?

When it comes to giving people adviceon getting active it really depends on thatperson and their particular needs. I thinkits really important that people set goalsthat are suitable for them and to take their

time thinking about what they really wantto achieve.

Favuit pat f th jb?

One of the best parts of my job is that I getto work with members of the public on aregular basis and hopefully help them makea real difference to their lifestyles throughproviding physical activity opportunities.

AshleyGorDon


10/32



11/32

Walking r Halth

Nric Walking cms t Crn!What is it?

Nordic Walking is an enhancement o ordinary walking with

the use o walking poles. The use o 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 eel easier!

Whatever age, ftness level or goal; Nordic Walking is

suitable, eective and enjoyable.

Phsical Bnts:

Uses 90% o the skeletal muscles

Burns up to 46% more calories than ordinary walking

Reduces the pressure on knees and joints

Great or the heart and lungs

Contact the Sport and Physical Activity team

to book yoursel a place on the training or to

fnd out more.

[020 8726 6900

[email protected]

Nric Walk Training Plas bk br attning

Mondays 10:30 -11:00am

Meet @ Lloyd Park Pavilion

1st Monday o every Month

A 30 minute tuition and technique session,

then onto a guided walk ollowing a similar

route to the regular Lloyd Park walk.

Nric Walking Gra 1 - 2, 2 mils

Mondays 11:00am

Meet @ Lloyd Park Pavilion

Participants must attend the training prior

to taking part on this walk unless they areare amiliar with Nordic techniques.

9gET up & go! | SporT aND pHYSiCal aCTiviTY | april - SEpTEMBEr 2012

IdeALFoRBeGINNeRS

Suitableforthosew

ho

haveNordicexper

ience

orwhohaveattend

ed

theNordicWalkTr

aining


12/32

Mna Walk 2 3

Grade 3, 3 miles +

Meet at Lloyd Park Tram Stop.

Every Monday, 1.00pm start.

A circular walk throughLloyd Park and Shirley onpotentially hilly terrain.

*Ial r avanc walkrs*

Tusa Walk 1

Grade 1, 1 mile

Meet at Thornton HeathRecreation Ground (outside thebowling green pavilion).

Every Tuesday, 11.00am start.

This is the irst step intowalking. Gentle paced lat

health walk around ThorntonHeath Rec.

*Ial r bginnrs r thswith prblms walking lngistancs*

Tusa Walk 2

Grade 2, 2-3 miles

Meet at Good CompanionsPub, Hamsey Green

Every Tuesday, 11.00am start.

A circular walk throughRiddlesdown or Kings Wood.

*Cm alng n th irstTusa th mnth r a

mal atr th walk*

Mna Walk 1 1 2

Grade 1-2, 2 miles

Meet at Lloyd Park Tram Stop.

Every Monday, 11.00am start.

A circular walk through LloydPark and Shirley on mainlylat terrain.

*Ial r bginnrs*


Walks Graing1 Flat Terrain

2 One or two gentle hills/slopes

3 A number o hills/slopes o whichsome may be steep

Halth WalksPlease be at the starting point 15 minutes

beore the scheduled start time. Some

o the routes may be muddy so please

remember to wear suitable ootwear.

Due to Health and Saety all dogs mustbe properly restrained or the duration

o the walks.

Bring an umbrella or raincoat i the

weather looks bad!

For urther inormation on any o the

Health Walks, please contact the Sport

and Physical Activity team on

[020 8726 6900


13/32

Wnsa Walk 1 1

Grade 1, 2 miles

Meet outside South Norwood

Pool.Every Wednesday,11.00am start.

Circular walk through SouthNorwood Country Park.

*Ial r bginnrs*

Wnsa Walk 2 3

Grade 3, 2-3 miles

Meet at Fox Lane Car Park,Old Coulsdon.

Every Wednesday,11.00am start.

Circular walk aroundHappy Valley.

Thursa Walk 1 3

Grade 3, 3 miles

Meet at Gravel Hill Tram Stop.

Every Thursday, 10.30am start.

Circular walk through

Addington and Heathield.

Thursa Walk 2 3

Grade 3, 2-3 miles

Meet at Norbury Train Station.

Every Thursday, 1.30pm start.

A circular walk through NorburyPark and Norwood Grove.

Fria Walk 1 2

Grade 2, 2-3 miles

Meet at Selsdon Wood Car Park.

Every Friday, 1.30pm start.

A circular walk through theNature Reserve.

*Fr ths wanting mr a challng thr is a chanct branch r a lngr twhur walk*

Fria Walk 2 1

Grade 1, 2-3 miles

Meet outside Wandle ParkTram Stop

Broad Green

Every Friday, 11.00am start.

This route varies and previouslywas the circular route throughWaddon ponds and Wandle Park

Satura Walk 3

Grade 3, 3 miles +

Meet at Lloyd Park Tram Stop.Every 1st and 3rd Saturday othe month, 10.30am start.

A circular walk through LloydPark and Shirley on potentiallyhilly terrain.



14/32


Mt th...yga Instuct

sUeBArBer

Hi, my name is Sue Barber and I am aqualied British Wheel of Yoga teacher

and have taught various types of studentswith all different needs in the Croydon areafor over 35 years. I have also trainedin homoeopathy, reexology and variousmassage techniques including Shiatsu.

My interests include reading, particularlyabout various health issues, swimming,growing my own fruit and veg and recently

enjoying Aqua Zumba.

I currently teach a mixed ability Yoga classon Friday mornings at the Parchmore centre

10:30am to 12:00pm. Yoga is a great formof exercise as it combines physical andmental exercises that promote exibility,reduce stress and increase strength andstamina. It can help improve back problems,arthritis, asthma and various other healthproblems, including anxiety and depression.

It is nice to see my students leave my class

having a more positive attitude to life andfeeling e ither energised or relaxed dependingon their needs.

VluntrsLking r smthing t ?

Wh nt bcm a Vluntr Halth

Walk Lar?

Volunteers are always needed to lead or

provide back up support or these walksThis is a un and sociable way to meet

people. Full training is provided in a un

and inormal manner.

N Hlp?I you are part o an organisation or

community group and thinking aboutsetting up a Health Walk, give us a call,

we may be able to help.

othr activitisFor inormation on Free Guided Wildlie

Walks please call Meike Weiser on

[020 8726 6900.

Hw t gt t th wkl 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, 466Gravel 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


15/32

Fd f Thught


QUeSTIoN TIMe

Whn shul I at i I am ging t sm xrcis?

Depending on the amount o ood you haveeaten (snack or meal) it is recommended

you allow between one and our hours

beore exercising. This will give your body

time to digest your ood.

What shul I at brxrcis?

Foods high in carbohydrate such as pasta,

rice and wholegrain bread.Foods low in at, try and avoid sweets,

chocolate and cakes.

Foods low to moderate in protein; chicken,

sh and lean red meat.

Hw sn atr xrcisshul I at?

It is important to keep yoursel hydrated

when exercising and also ater you

have nished your session. Try to avoid

zzy drinks and aim or water. A high

carbohydrate ood or sports drink is great

ater exercising or a long period o time

or i you have worked to a high intensity.

Is brakast rall thatimprtant?

A good breakast can give you the energyto ace the day ahead and kick-starts

the metabolism. I you choose a healthy

breakast it can provide some o the

nutrients you need or good health and

prevents you snacking until lunch time! To

start your day in the right way log on to

www.nhs.uk/chang4li and get some

great breakast ideas!

I you would like to nd out more

inormation around diet and exercise

pop in to the Healthy Living Hub.

You can turn to page 20 to nd out more

about the Healthy Living Hub or you can

log on to:Ywww.nhs.uk


16/3214

olmpics 2012


Th olmpics hav nall arriv

in Lnn this summr, kicking

rm th 27 Jul t 12 August 2012.

Th un an ntrtainmnt snt

stp thr ithr, as th Paralmpics

bursts in t li n th 29 August tth 9 Sptmbr 2012.

This may be the only time in our lives that

the Olympics are held in London so thats

one more reason to get excited!I you werent one o the lucky ones to get

a ticket to view one o the antastic events

then dont worry as there are some ree

events you can attend:

Marathon

Triathlon

Road Cycling; the key section o the roadcycling route is pretty much on your door

step at Box Hill, near Dorking.


17/32

gET up & go! | SporT aND pHYSiCal aCTiviTY | april - SEpTEMBEr 2012 15

We dont usually recommend sitting

in ront o the T.V but i none o those

antastic events take your ancy, tune

in and watch them rom the comort

o your own home (obviously on the

condition you dont become a couchpotato!).

I the accuracy o archery excites

you or the explosion on the athletics

track then why not look at one o the

many clubs running at Croydon Sports

Arena or log on to

Ywww.cydnnne./ese

or more inormation on local clubs

in Croydon.

Sav th at!The Olympic torch will shine a light

on Croydon on the 23rd July as itmakes it way through the borough.

This will all on the 63rd day o its

70 day journey across the UK to the

Olympic Stadium.

l n t the oymc webste

me oymc nmtn:

Ywww.lnn2012.cm

Crn 2012Watch out or the boroughs very

own Mini-Games or all! Join in and

take part in various taster sessions

rom archery to handball andsprinting to throwing.

The Sport and Physical Activity

team will be working alongside local

partners and National Governing

Bodies to host an array o sporting

activities and events or all the

amily to take part in. Come along

or a un lled day celebrating the

Olympic Games 2012.

F me nmtn ese

cntct the St nd physc

actty tem n

[020 8726 6900

st webeYwww.cydn../st

LondonfirsthostedtheOlympicsin

1908andthenagainin1948.

Itisestimated

that10,500athleteswill

competeintheOlympics.

TheOlympicGameswillfeature26sports.

TheParalympicGameswillfeature20sports.


18/3216

Cnnct, B Activ,

Giv t othrs,Thewnterblues havefnally passed and wehavesprungntosprngandsoonto be greetedbya spectacular summer!Wththsnmnd,jumpo thecouchandrevst thosegoals you set

back nJanuarywhen motvaton was at tspeak.

Youareprobablydong t alreadysostep upto the challenge

and getyour rendsnvolved. itsree and easy todo!


10,000StepChallenge;could

youdoit?Setyourselfanewchallengeand

tryandreach

10,000stepsinaday.Walkingimprovesthe

healthofyourheart,canincreasestaminaand

burnscalories.Abriskwalkactuallyburnsthe

sameamountofcaloriesasarunoverthesame

distance.

Waystoincreaseyoursteps:

Getoffthebusastopearly

Takethestairsinsteadofthelift

Walkthechildren/grandchildrentoschool

Walktoworkratherthandrive,itwillsaveyou

moneytoo!

Howmanystepsdoyoualreadyd

o?

Theaveragepersonwalksaround3,

000to4,000stepsadaywitha10minutewalk

equatingtoroughly1000steps.If1

0,000stepsseemslikeadauntingta

sksetyourselfa

moreachievablegoallike5,000step

sandworktowardsthe10,000.

Whynotinvestinastepcounterto

trackhowmanystepsyoualready

do!Youcanpick

oneupfromthemajorityofpharma

ciesorlookonline.Youcanexpectt

opayaround

4.00-5.00.


19/32


Kp Larning,

Tak NticGoal Setting

Start slow; we all make that

common mistake o going head

frst into a new task, so set daily orweekly goals to prevent you alling

at the frst hurdle.

Keep it simple.

Reward yoursel; when you reach

that goal dont orget to give

yoursel a pat on the back.

Plan in advance; lie oten throwsus surprises that we cant prevent

but do the best you can to plan as

this will make reaching your goal

even easier!

Physical activity provides a great

way to meet new riends and improve

energy levels, sleep quality and selesteem. It can also help reduce stress,

depression and the risk o Alzheimers

disease.

Log on toYwww.diyhappiness.co.ukor top tips on wellbeing and or

more inormation around mental

health please contact Mind

in Croydon[020 8668 2210/[email protected]

Walk awa rm ling tir an sluggish an run int a

nw u with ths tp tips!

Take the stairs instead o the lit.

Try and go or a short walk

in your lunch break, even 10

minutes will do!

Get o the bus a stop earlier and

walk the rest o the way.

Try walking or cycling to work,

build up your cycling condence

and attend a cycling course,

fick to page 27 and 28 or more

inormation.

Instead o taking the car to a car

wash, try cleaning it yoursel.

Tp Tips...


20/32


Mt th...Activ and Upight Instuct

& excis rfa Instuct

I have been an instructor for over 7 yearsand consider myself very lucky to be doing a

job thats so enjoyable and rewarding.

I am a great organiser and planner, andphysical activity has a lways been a big part

of my life.I like challenges and this year will be runningthe London Marathon. The date (22nd April)is also my daughter Sophies 8th birthday, soI am under pressure to run a good time, anddeliver on the present and cake!

A lot of people say to me Where do you getyour energy; do you ever stop? and, Can Ihave some of what youre taking?!

My outlook on life is there is a solution foreverything, some just take longer to reachbut you can get there!

The Active and Upright class is for peoplewho enjoy doing exercise in a group

atmosphere. I aim to put together differentlow impact exercises each week to helpmaintain/increase peoples strength, muscletone, energy levels and mobility. Theres amix of people, ladies and gents, who comealong, the people, music and conversationsare important ingredients!

Some choose to do the exercises seated,

some stay standing through the class. Forpeople living alone its a good way to get outand about and do something benecial andenjoyable.

lInDAProCTer


21/32

Themosteffectivewaytomaintainand

loseweightisthewinningcombination

ofphysicalactivityandhealthyeating.

The Exercise Reerral Scheme is or

people who would benet rom increasing

their physical activity levels in an eort to

improve their health.

The scheme allows doctors, nurses

and other health proessionals to reer

patients on to a programme o physical

activity i they meet the current criteria.

An xampl cnitins

cnsir inclu:High blood pressure, overweight

or obese, smoker, high cholesterol,

diabetes, arthritis, depression

(Referral is subject to meetingthe agreed criteria)

Tps sssins

availabl ar:Gym

Aquacise/swimming sessions

Various Classes

Cycling on Reerral sessions

ptctn n e hysc

ctty cn he y t me

cnt sme heth cndtns

nd tect nst thes. By

ncesn y ctty ees t

cn he y t:

Strngthn ur hart an lungs

Ruc an maintain wight

Incras mbilit, strngth

an fxibilit

Imprv gnral halth

an wll bing

For more inormation talk to your

GP/health proessional or contact

the team on:

[ 020 8667 8429

0 [email protected]

exrcisRrralSchm



22/32

CoMe ANd VISIT THe

W can hlp u t:

Imprv ur halth an

wllbing

Quit smking: Free advice rom

trained advisors giving support

and ree/subsidised medication.

Gt mr activ: One to one

physical activity advice and

support. Free guided walks and

signposting to other opportunities

in the borough.

Wigh ursl r r: Regular

weighing, ree inormation and

support on weight loss.

eat a halthir it: Come and

get your questions answered.

Rgistr r th C Car

Schm: Free sexual health

advice or under 25s.

I u want t ls

wight, quit smking r

bcm mr activ,

th Halth Living Hub

is th plac t g. An,

vn bttr, th srvic

is r!

HealthyLivingHub!

i havenevereltbetterand haveeventaken myrendsdaughter

ntothehub togetnormatononahealtherlestyle.

ireallylkethefacticangonandweghmyselfonaregularbass.


opning Tims:

Mndy 11.00 - 18.00

Tesdy - Thsdy 11.00 - 17:00

Stdy 10.00 - 16.00

[020 853 1009

[email protected]

Central Library, Croydon Clocktower

Katharine Street, Croydon CR9 1ET


23/32

Ll Park | Rilswne V e R y S A T U R d A y 9 A M

ps t be d nestn n y hethy te

Fee 3Weey 3

Tmed 35m n 3

reste nw t:

www.parkrun.cm

inmtn:

[email protected]

[email protected]

vnteen:

[email protected]

[email protected]

Stt nnn ths weeend!All parkruns are ree but you must register in advance. Once registered

with parkrun, you can participate in any o our events at any time without

letting us know that you are coming. I you want to be a parkrunner, you

will need to register once only. Help us to help you.All our events are ree and organised by volunteers.



24/32

Ll Park

Ll Park rs a wi rang

acilitis incluing a larg chilrns

plagrun, tn statin utr gm,

a bwling grn an sprt pitchs.

I you want to try a dierent sport, there

is an eighteen station risbee gol course

or a challenging orienteering course. For

walkers and joggers there are almost 50

hectares o meadows, playing elds and

woodland to explore.Th park is a rgular vnu ra varit activitis that u

can gt invlv in such as:

Parkrun every Saturday at 9am, turn

to page 21 to nd 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 oot, bicycle or by car

with a small ree car park o Coombe

Road (A212).



25/32


Fartlk an Fitnss Trails

Fartlk training can imprv

ur gnral tnss prviing

a rwaring an ctiv

altrnativ t simpl running

with n purps r plan.

Fartlek training is simply a case

o altering your running speeds

or intensity along a given route

providing an excellent endurance

and strength exercise.There are our Fartlek trails

currently in the borough as well

as a tness trail at Sanderstead

Recreation Ground; another reason

to Get Up & Go!

South Norwood

Recreation Ground

Duppas Hill Recreation Ground

Ashburton Park

Thornton HeathRecreation Ground

Sanderstead Recreation Ground

outr Gmsoutr gms prvi a sa

an as wa t us tnss

quipmnt in ur antastic grn

spacs!

They replicate an indoor gym with a

range o easy to use cardiovascular,

strength and tone equipment. Most

importantly, they are ree to use, atanytime, by anyone with no need

or an expensive membership ee!

Te ste tsde nd ty ne the td yms n y

bh:

Coulsdon Memorial Ground

Lloyd Park

Thornton Heath Recreation

Ground

Duppas Hill Recreation Ground

For more inormation please

contact Parks on

[ 020 8726 6900

0 [email protected]


26/32

Fr Swimming

Crn Lisur Cntrs

We he sx c ese nd sts

centes css y bh. Y cn d

n whenee t sts y, thees he

ety sts nd cmmnty cttes

nd eents y t enjy ye nd.

An xampl what u can gt

rm ur lcal lisur cntr:

Swimming Lessons

Ante and Post Natal classes

Women only sessions and much more!

Cntact Fusin r mr inrmatin!

Thrntn Hath Lisur Cntr:

[020 8689 5300Nw Aingtn Lisur Cntr:

[01689 842553Purl Lisur Cntr:

[020 8668 7251

Suth Nrw Lisur Cntr:[020 8662 9464Mnks Hill Sprts Cntr:

[020 8651 0984Crn Sprts Arna:

[020 8654 3462

0www.crn-lisur.cm

Whethe ye sesned swmme,

wnt bt ctce ye

cmete benne, thees nee been

bette tme t de n! Swmmn

des bnt bdy wt

nd s et nyne wh wnts t

et ft, se weht nd he n!

di u knw?

F 12st 12b dt they w bn 405

ces they swm 30 mntes t

mdete ntensty. The hee y e

the me ces y w bn!

pbc swmmn sessns css the

bhs lese Centes e ee

nyne 16 yes d nd nde nd e

60 yes d.

Unr 16

a ent/dn w be eqed t

cmete n ctn m, esent

the chds ebty nd ccmny them

t the cente n de t este; they w

need t y 2 dmnsttn ee the

membesh cd.

ovr 60

Y w be eqed t cmete n

ctn m nd esent y

ebty t the cente n de t este.

24 gET up & go! | SporT aND pHYSiCal aCTiviTY | april - SEpTEMBEr 2012


27/32

Sriusl SprtWhthr its larning a nw sprt, plaing with ur rins r

cmpting against thr ung ppl rm acrss Lnn, Crns

Sprt an Phsical Activit tam hav lts pprtunitis r u!

There are a number o competitive opportunities in a range o sports

through events such as the Balour 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 o Croydon.

Cydn bsetb deement

mme cnssts ety yn

tntes ety es nd

btes. a sessns e n wth sety

nd n n mnd s we s cten

ee wth cmette ste. The

mme hs ns t cbs nd the

sc s nd ext tes e n

e thse wshn t ess the

bsetb deement.

othr sriusl sprt activitis inclu:

RAP scheme disability sports programme

Term time disability sport programme

Crystal Palace FC estates football coaching

Get into Football programme

0 [email protected]

[ 020 8760 5592

Ywww.crn.gv.uk/sprt

i y e dstnce nnn nd wnt n ndd nd tem

chene, y cd eesent the bh n the vn Mn

lndn Mthn. rn the st 3 mes the dt csethh the steets lndn nst yn ee m the

lndn bhs.


Want t gt invlv?

F thse wh wnt t

sty tch sde, thee e

nmbe nteen

tntes be,

m cchn t fctn

t tem mnn t eentst; thees smethn

eeyne!


28/32


Register for free atgoskyride.com

Join a free weeklybike ride in your area

Get back in the saddle with

Sky Ride Local and youll

discover places you never knew.

Jin Sk Ri Lcal an, whthr ur just

starting ut r lking t imprv ur riing

cnnc, ull b in g cmpan as ull

b gui b ull-train ri lars.


29/32


CrnCuncil

RoAdSAFeTyedUCATIo

N

offervariuscycletrainingcursestsuitallabilitiesandages

Mstcursesarefreetpeplewhlive,wrkrstudyinCrydn

Tobookgoonlneatwww.cyclinginstructr.cm

Training rom level 1 3 BikeabilityNational Standard

Free cycle helmet, high viz waistcoat

and cycle saety booklet or all

school cycle courses

Badges and certicates supplied ree

o charge

Curss ar availabl r

Primary Schools

Senior Schools

Colleges

Adults

Nw:Schl hlia curss at ur

Ccling Cntr excllnc

St Mars Snir Schl, Crn

Starts Easter 2012 training

available or all ages and abilities

Ccl training r ars 3 & 4

Recently introduced in primaryschools, to ensure children have the

necessary cycling skills to commence

national standard cycle training in

year 5 and above

plus

DrBike[Freecycl

e

maintenancechec

ks]

RefresherCourses

Fr mr inrmatin an r thr

curss plas visit

Ywww.cclinginstructr.cm

r call:[0845 652 0421


30/3228 gET up & go! | SporT aND pHYSiCal aCTiviTY | april - SEpTEMBEr 2012

onyourbike!Wanttog

etbackonyourbike

butfeelanxious?

Wouldliketorideonthero

adbutlacktheconfdence?

i y hent dden whe bt wnt t eesh y

cycn ss, then cme nd jn nstcts wh w te

y thh cnfdence bdn technqes nd ed y n

dents des nd the bh. Ths 4 wee cse

s mst nyne wh wnts t et bc n the be!

ptcnts mst be 16 yes nd e. - Bn s essent.

Ethe bn y wn be se ne s!venue: Croydon Arena, South Norwood

Cost: Free (Four week course)

Course 1: 728 April 2012

Course 2: 5 26 May 2012

Course 3: 9 30 June 2012

Course 4: 728 July 2012

Course 5: 4 25 Aug 2012

TIME: 10:00am - 12:00pm

F me nmtn n cse

dtes ese cntct s t b:

[020 8726 6000select option 1 ext 61428

0cteestyes@cydn..


31/32

Remember to set achievable goals; even the smallest o changes can make a dierence.Think about what you really want to achieve and how you might get there. You can

start slowly and gradually build up.

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Sned:................................................................................................................................................... Dte:..............................................................................................................................................................................................

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Ths w te:............................................................................................................................................................................................................................................................................................................................................

Sned:................................................................................................................................................... Dte:..............................................................................................................................................................................................

Gals


Mt th...lin Dancing Instucts

Hi, we are Carin and Maureen and werun the Thursday Line Dancing class. Wemet through Line Dancing and have beenteaching classes for the past 10 years.We are both very passionate about LineDancing to modern and country music

and most evenings will see each other ata dance venue.

The Thursday class is a happy friendlygroup enjoying the 1 hours of exercisefor both body and mind, and having twoinstructors makes it easier to assist wherenecessary, especially to help newcomers.

In our spare time we both enjoy makinggreeting cards and spending time withour pets.

CArInMAUreen


32/32

The Get Up & Go programme packs a punch

with its variety o physical activities taking place

around the borough o Croydon. Get Up & Go in

to the great outdoors with one o our antastic,

completely ree health walks or why not try one

o the outdoor gyms in Lloyd Park!

I the outdoors isnt or you then join an exercise

class or drop in to one o the local leisure centres

to try out their swimming pool or gym.

I its inormation around healthy eating or

general wellbeing youre ater the Healthy Living

Hub will be the place or you; fick to page 20 to

nd out more! From ootball, to basketball, to

cycling and archery there is no reason or you not

to Get Up & Go!

Happy Reading!

get up & go! april-september 2012

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