get up & go!

OCTOBER 2012 - MARCH

physic al act ivit y gu ide

s p o rt

&

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

2013

H OT TO P I C S

Take a look at the images below... Do you see yourself reflected on the left or on the right or somewhere in between?
ppiness.co.uk for Log on to Y www.diyha n to page 7 for top tips on wellbeing. Tur mental wellbeing. more information around

Visit the Healthy Living Hu b to check your weight for fre e page 10.

not a Life is a marathon 3 for top sprint. Turn to page st route. tips on taking the be

Start cycling! Flick to page 28 for ways to boost your confidence on your bike.

Dont be afraid to try something new. Try an exercise class page 11.
h Join one of our healt page 23. walks turn to

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

H OT TO P I C S

Where are you?

Its a Miracle!
n waiting for is here The magic cure you have all bee and it can reduce your risk of: Heart disease Type 2 diabetes Certain cancers live pluS it can increase how long you er your age and it can Its free, you can have it whatev have an immediate effect! What is it?
! The miracle is Physical Activity

H OT TO P I C S 2

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

ound 124 utes can bur n ar ycling for 20 min t Kat. C than a 2 finger Ki ries; thats more calo

The most eff ective way to maintain and lose weight is the winning comb ination of physical activity and healthy eatin g.

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

Finding time to be physically active can be a challenge, especially when you have other things higher up on the priority list. However, given that we know that being active keeps your heart beating strong, your mind sharp and your joints supple why wouldnt you?! You dont have to sign up to the gym or run for miles but you do need to step up and aim for 150 minutes of moderate physical activity throughout each week. Moderate intensity means you should be working hard enough to get your heart beating faster than normal. You should be able to talk but not be able to sing the words to your favourite song! 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. So if you decide to be active for 30 minutes a day you will be left with 23.5 hours to do everything else thats on your list! Walking is a great form of physical activity. Its free and you dont need any special skills or expensive kit, just some comfortable shoes... so why not walk it?

Regular brisk walking will help to:

Manage weight or contribute to weight loss Improve your mood, help you sleep and reduce anxiety Get a route map between any two points, including your journey time, calorie burn, step count & carbon saving. Its quick, free, healthy and green. Take a look at Y www.walkit.com

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

H OT TO P I C S

Life is a marathon, not a sprint

SUPER SUPER SWAP SWAP

SWAP SWAP
A fry up for Boiled egg and soldiers
With whole-wheat soldiers, this is a great breakfast. Its 'slow-release' meaning energy is released slowly over the morning, and so youll be fuller for longer.

A healthy balanced diet provides a s, range of vitamins, minerals, protein your fibre and nutrients, all of which body needs to function in the best to possible way. its not always easy here make those healthy choices but do are a couple of easy swaps you can t way! to make sure you eat in the righ

H OT TO P I C S

Cakes for Frozen fruit

Pop a few bananas in the freezer, whole. They make a fuss-free, exciting and nutritious dessert, just peel and enjoy.

Grilled breakfast
Grilling is a healthy alternative to frying. Try poaching instead of frying an egg.

Canned fruit with low fat yoghurt

Remember: make sure the fruit is in its natural juices and not in a syrup.

Low sugar jelly with fruit

Make sure the jelly is low sugar and add some tinned or fresh fruit.

Fizzy drinks for 100% fruit juice with fizzy water

Fruit juice is still a healthy choice and counts as one of your 5 A DAY.

Doner Kebab for Chicken or lamb shish with pitta bread and salad.

For more healthy hints log on to Y www.nhs.uk/change4life or pop in to the Healthy Living Hub. Turn to page 10 to find out more.

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

Croydon are champions of London in 2012

Croydons young people were a generation inspired by the Olympic Games when they took to Crystal Palace National Sports Centre to compete against the 32 other boroughs of London. The team of 500 young people, aged between 9 and 17, represented their borough in 30 different sports and 60 different competitions. Every borough had the target of being the overall winner in the London Olympic year, but in the end it came down to just one point between Croydon and the London borough of Wandsworth. It took a golden performance from Croydons boys squash team, who won the last event of the Games to give Croydon victory in the Jubilee trophy. The London Youth Games has been the catapult to stardom for many of the athletes competing at the 2012 Olympic Games, including Christine Ohourogu, Luol Deng and now Great Britains joint most decorated Olympian, Bradley Wiggins. Who knows which one of the 2012 Youth Games champions might follow in those illustrious footsteps!

Gold medallists Silver medallists

Volleyball Girls Basketball Boys Angling Disability Swimming Girls Diving Volleyball Boys Disability Athletics Girls Disability Athletics Boys Squash Boys

Bronze medallists
Netball Swimming Boys Disability Swimming Boys

The Games are open to all those aged between 9 and 17 years who either live or go to school in Croydon. If running is more your thing, the Virgin London Mini Marathon offers a chance for boys and girls aged 11-17 to represent Croydon along the last 3 miles of the London Marathon course. Turn to page 18 for how to get involved.

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

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Ask Ashley...
I am overweight and looking to start exercising again. How much should I do? Hope, 27 years, New Addington
PHYSICAL ACTIVITY DEVELOPEMENT OF FICER

H OT TO P I C S 6

ASHLEY GORDON

The government recommend that adults should aim for 150 minutes of physical activity at a moderate intensity per week (see page 3 for what moderate intensity is). This will not only help to maintain your weight and prevent weight gain, it is enough to receive additional health benefits such as reduced risk of high blood pressure and type 2 diabetes. If you are looking to lose weight, it can be achieved through a combination of healthy eating and exercise. I would suggest aiming to gradually build up to 150 minutes and then once you are comfortably achieving this, you can increase how much you do. It is recommended that losing 1-2lbs a week is a safe amount of weight to lose. Losing just a small amount of weight can benefit your health so try to look at the bigger picture and plan weekly goals to help you get there. You can pop in to the Healthy Living Hub if you would like some more support. Turn to page 10 to find out more.

I never have time to exercise, especially as I work such long hours. What can I do? Paul, 46 years, Woodside
Even the smallest amount of exercise can benefit you, so try not to worry about fitting in a long session or feel that you must go running for miles. Try taking 5 minute breaks at work where you may walk down the stairs or pop out to get some fresh air; just do it quickly as we want to raise your heart rate! Depending on how you commute to work, you could also try making small changes like parking in the car park space furthest away or getting off the bus a stop earlier. Try and challenge yourself - can you beat your previous time for climbing the stairs. Remember doing something is better than not doing anything at all! Turn to page 2 for more tips. Good Luck!
If you have any questions please Ask Ashley [ 020 8667 8416 Ashley.gordon@croydon.gov.uk

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

Realistic Resolutions
get your resolutions ready! Dont let the shorter evenings stop you from getting off the couch and achieving your goals.

Top tips for setting goals

Start slow; we all make that common mistake of charging head long into a new task, so set daily or weekly goals to prevent you falling at the first hurdle. Keep it simple. Reward yourself; when you reach that goal dont forget to give yourself a pat on the back. Plan in advance; life often throws us surprises that we cant prevent, but do the best you can to plan as this will make reaching your goal even easier!

Wellbeing of the Mind

Physical activity provides a great way to meet new friends and improve energy levels, sleep quality and self esteem. It can also reduce stress, depression and the risk of Alzheimers disease. For more information around mental health please contact Mind in Croydon.

[ 020 8253 8200

admin@mindincroydon.org.uk

the body and endorphins into ercising releases Ex ht depression. ur mood and fig ese can boost yo th you will feel! cise, the better e more you exer Th

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

H OT TO P I C S

A week in the life of a Games Maker

Inspired! We follow a genuine Olympic fanatic and find out how the Olympic games inspired them!
Monday 23rd July Torch Relay comes to Croydon
So after 7 years of waiting it finally feels like the Olympics has touched Croydon! Thousands of people lined the streets. In Queens Gardens, it was the most people Ive seen all together in Croydon getting excited about sport. There are always interesting activities going on in Croydons parks and green spaces. Look out for Parkrun on page 22 of this guide or the health walks on page 23.

H OT TO P I C S 8

Friday 27th July The Opening Ceremony

Wow, wow, wow!! I absolutely loved it! Some people are saying it was a bit strange but I thought it really captured Britain and London in a positive and funny way. I loved it when the rings came together and glowed above the stadium. If youre more into dancing and drumming than fencing and running, and youve been inspired by the cultural side of the Games then why not see if you can get involved regularly with one of Croydons many dance clubs and music groups. All the details can be found at Y www.croydononline.org.

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SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

Wednesday 1st August Our first Gold Sat & Sun 28th/29th July Im a Games Maker!
Ive done my first two volunteering shifts as a marshal at the Cycling Road Race. I would love to say I saw Wiggins and Cavendish up close but they came past so fast that they were all just a blur! Such a good vibe out on the streets though with everyone in a really good mood. Looking forward to my shifts working on the Marathon next week. Become one of 40,000 Sport Makers aged 16+ and youll not only get the skills, knowledge and opportunities you need to get more people playing sport, youll become part of the official London 2012 Olympic and Paralympic sports legacy. Visit Y www.sportmakers.co.uk for all the information. So its day 5 of the Olympics and Ive just watched Bradley Wiggins take gold in the Time Trial at Hampton Court. That means he now has more Olympic medals than any other Britain! Also saw our rowers win gold in the womens pairs for the first time. Gold medals are like buses. You wait ages for one then two come along at once. Fingers crossed that its the start of a flood! Croydon has many welcoming sports clubs and associations. So if youve been inspired by our golden athletes, why not try out a new sport or return to an old one. Croydons sports club are always on the look out for new members so visit Y www.croydononline.org to find a list of many different kinds of sports ranging from archery to volleyball!
H OT TO P I C S 9

Friday 3rd August I get to go to the Games!!

Spent the day in the Olympic Stadium watching the first day of the athletics with a group of young athletes from Croydon. Lucky enough to see Jess Ennis on her way to gold in the heptathlon and lots of other really good sport. Ive probably left it a bit late in life to try and make it into team GB for Rio de Janiero 2016 so this is

about as close as Im going to get. Its also probably the only time I will ever get the see the Olympics live so Im properly buzzing! I hope week two is going to be as much fun as this! If you were inspired by the 2012 Olympic and Paralympic Games then dont just let it be a memory, Get Up & Go take part in something new or pick a sport which you havent tried for a while. Create your own Olympic legacy by getting involved today!

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

COME AnD vISIT ThE

H OT TO P I C S 10

healthy Living hub!

If you want to lose weight, quit smoking or become more active, the healthy Living hub is the place to go. And, even better, the service is free! We can help you to:
Improve your health and wellbeing Quit smoking: Free advice from trained advisors giving support and free/subsidised medication. Get more active: One to one physical activity advice and support. Try our free guided walks and get signposted to other opportunities in the borough. Weigh yourself for free: Regular weighing, free information and support on weight loss. Eat a healthier diet: Come and get your questions answered. Register for the C Card Scheme: Free sexual health advice for under 25s.

They have demonstrations and lots of information. Thanks to the advice, weve cut down on how much salt and fat we have in our food

Opening Times:
Monday Tuesday - Thursday 11:00 - 18:00 11:00 - 17:00

[ 020 8253 1009 0 healthy.living@croydon.gov.uk Central Library, Croydon Clocktower Katharine Street, Croydon CR9 1ET

Staff were very keen to listen to views and enco urage my son to take part on the Xbox Kinect
gET up & gO! | SpORT AnD pHySiCAl ACTiviTy | OCTOBER 2012 - MARCH 2013

Introducing...
Hi, my name is Lisa and I have been teaching group exercise for 13 years and Pilates for 4 years. I have always enjoyed exercising and prior to teaching I regularly attended a gym and participated in various different exercise classes. My interests when I am not working are horse riding and walking my dogs (I have 5!). I love listening to music and I feel that exercising to music is a great fun way to improve your fitness.

AEROBICS AND PILATES INSTRu CTOR

LISA GORMAN

exercise to music class including some floor or chair based exercises, and is a great way to improve co-ordination, mobility, and fitness. Exercising can also improve your mood and boosts energy.

I also teach Pilates at the Friends Meeting House in Croydon on Wednesdays, 12:00-1:00pm and 1:00-2:00pm.
Pilates is great for improving strength, flexibility, posture and co-ordination, and is also a great way to relax. For more information please contact Lisa 0 lisagorman2@hotmail.co.uk or [ 07890 381516.
| OCTOBER 2012 - MARCH 2013

I teach low intensity aerobics at Christchurch in Purley on Mondays and Fridays, 10:00-11:00am.
Low intensity aerobics is a gentle group

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11

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Giving Back Community Classes

Giving Back Community Classes

Introducing...
I founded the Tai Chi Players Club to inspire new and existing players to learn and to practice Tai Chi, and to improve and maintain their health. Tai Chi is practiced as a sequence of very slow movements that last 10 minutes, learned over a number of weeks, but take many hours of practice. We work on principles that, like life, the journey should be more enjoyable than the destination. We make learning fun and all of the members of the Tai Chi Players Club are welcoming, helpful and friendly to newcomers. No special equipment or clothing is needed however it is most comfortable to practice in loose fitting clothes and flat soled shoes
12
gET up & gO! | SpORT AnD pHySiCAl ACTiviTy

INDOORS

TAI CHI INSTRu

ALEx CRICHTO

CTOR

or socks, or you can practice bare footed if you prefer.

WHERE: Waterside Centre, Avenue Road, South Norwood, SE25 4DX (adjacent to the main entrance to South Norwood Lake) WHEN: Wednesday 8:00pm-9:30pm HOW MuCH: 4. 50 per session
(payable monthly in advance) Still have a question? Log on to Y www.tcpc.org.uk and submit your query. Hope to see you soon! Your Tai Chi journey starts the first week you arrive. Alex

| OCTOBER 2012 - MARCH 2013

Indoor Bowling, Croydon Bowling Club

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

COST & DATES:

3 & 10 October 2012 FREE 13 & 20 November 2012 FREE 6 & 13 December 2012 FREE 10 & 17 January 2012 FREE 12 & 19 February 2012 FREE 6 & 13 March 2012 FREE 11 & 18 April 2012 FREE If the listed dates are inconvenient please contact [ 020 8657 7339 for alternatives.

TIME: 12:30-2:00pm LOCATION: Croydon Bowling Club,

10 Nottingham Road, Croydon, CR2 6LN

For further information or to book please contact the Sport and Physical Activity team [ 020 8667 8416.

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

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Introducing...

Classes with CALAT

CAlAT provides a diverse and varied range of courses within the borough of Croydon. Whether you are experienced or a beginner, CAlAT has just the course for you led by their friendly and qualified instructors. They will help you learn new skills and can support you along the way. Make the first step to feeling great, join a course today!
Courses include:

Active and upright

A low impact, top to toe class using a variety of different exercises. The aim is to work all the major muscle groups and to maintain strength and flexibility. If you want a fun class with lots of variety then this is the class for you!
INDOORS 14

Ballet & Ballroom Dancing

For those of an intermediate or advanced level.

Beginners Tango
Learn Argentinean Tango techniques, including the Tango walk. Recommended for all levels as this class lays the foundations for a good technique. No partners required.

Core Conditioning
Maintain and develop strength, tone and stability in the abdominals and back.

Gentle fitness workout

For the more mature participant or those new to exercise.

Intermediate Tango
Develop the Argentinean Tango techniques and learn new steps. No partners required. Please note, participants need at least six months regular attendance at beginners level before attending this class.
gET up & gO! | SpORT AnD pHySiCAl ACTiviTy | OCTOBER 2012 - MARCH 2013

Line Dancing
A modern line dancing class with a few of the old country classics thrown in.

Pilates
Includes strength and mobility exercises to improve muscle tone, posture, core stability and body awareness.

Tai Chi
Slow, flowing movements. Can be effective against anxiety and stress.

Total Body Tone

An all over toning session with the option of using dumbbells.

Standing and lying exercise for all over toning.

Total Body Workout

An all over body workout using optional hand weights to shape and tone.

Yoga
The ultimate relaxation class. Increase flexibility, manage stress and improve health.

Zumba Fitness
A fun, exciting and exhilarating way to get fit, lose weight, and tone all your body without realising you are exercising!

AT any of the courses please call, CAl To find out more and to book for ay 9:30-4:30pm on: [ 0870 556 1630 Monday-Frid

Y www.calat.ac.uk

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

15

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Total Body Conditioning

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

A selection of the leisure centres provide a wide range of pay as you go classes that are suited for all abilities and fitness levels. Studio classes are a great way to ease yourself into regular exercise with the benefit of having support from an instructor and other class members. Here are just a few examples of what is on offer: ver 50s Table Tennis Club A fun and O social way to keep fit. egs Bums and Tums An aerobics L class designed to focus on toning your lower body. umba A popular and exciting class to Z music feel the rhythm and dance your way to a healthier lifestyle. Classes for the over 50s available. qua-fit Feel the benefit of exercising in A water with this aerobics class in the pool, a great all body work out that not only tones muscles and burns calories but is great for your lymphatic system too! ody Blitz A whole body workout using B dumbbells and floor workout. Fitness Yoga Work on your strength, flexibility and stamina, a calming and low impact activity. pin Beginners to advanced level users S can take advantage of this high calorie burning, whole body workout, exercise class on the bikes. qua Zumba Perfect for those who A want to get fit, lose weight and have fun! Aqua Zumba is a water based workout that combines Latin dance with aerobics in the water. Full listings of all the classes and the times they run are available at Y www.croydon-leisure.com or by calling your local centre or by dropping in for a leaflet.
| OCTOBER 2012 - MARCH 2013

www.croydon-leisure.com

or by calling your local centre or by dropping in for a leaflet. Thornton heath Leisure Centre:

[ 020 8689 5300

new Addington Leisure Centre:

INDOORS 16

[ 01689 842553
Purley Leisure Centre:

[ 020 8668 7251

South norwood Leisure Centre:

[ 020 8662 9464

Monks hill Sports Centre:

[ 020 8651 0984

Croydon Sports Arena:

[ 020 8654 3462

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

Swim tdo isSliCm e Le ure entr

South norwoo Free
nt h you had lear eight and wis Are you overw ay be the m Swim to Slim to swim? Then for you! n perfect solutio swimmers ssons for non ee swimming le 1. Fr (shallow end). and beginners n swim and anyone who ca swimming for 2. Free nd the session. wishes to atte e who have im are for thos and the open sw t; you can visit Both the lesson ered overweigh le. and are consid if you are eligib a BMI over 25 I check to see re for a free BM the cent y people feel conscious man y for tand how self ore than happ We unders n so we are m is ring this sessio et this session and du ont forg eryone is ear a t-shirt . D ev swimmers to w participants so r Swim to Slim exclusive use fo me reason! there for the sa ber 2012 r-21st Decem 7th Septembe r 2012) Novembe (excluding 2nd 0pm on 1: 4:30-5:0 Swimming less 0pm on 2: 5:00-5:3 Swimming less 0pm on 3: 5:30-6:0 Swimming less itment for ited and comm sson space is lim Le commended 15 weeks is re 30-6:00pm Open swim: 4: swim, ok for the open No need to bo just turn up! t lessons contac the swimming tails or to book 64 For more de 0208 662 94 isure Centre on [ uth Norwood Le So

don Leisure Centre Coming Soon Wad w Year 2013, provides a brand new, modern

en in the Ne state-of-the-art gym The centre, due to op s include two pools, n residents. Facilitie be a great facility facility for Croydo dio. The site will also g studio and a dance stu are interested in findin facilities, spin d sports clubs. If you the community groups an e contact Fusion via for local up/club pleas facilities for your gro out about use of the m. croydon-leisure.co website at Y www.
gET up & gO! | SpORT AnD pHySiCAl ACTiviTy | OCTOBER 2012 - MARCH 2013

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Get involved...
Croydon Cougars Basketball Club is the boroughs only national league basketball club that caters to a variety of age groups including: under 14s, under 16s, under 18s, Mens & Womens as well as a variety of open sessions. The Cougars also offer volunteer opportunities for people to learn new skills such as coaching, table officiating and refereeing. If you just want to help out, the club could use your assistance with game day preparation, team management, registration and a variety of other areas.We have something for everyone!

For more info or to get involved: [ 07415 669644

Y croydoncougars@hotmail.co.uk BBpin: 25FEC019 Facebook: CroydonCougars Twitter: @Croydon_Cougars
Theres a lot more than just basketball in Croydon. The Sport and physical Activity team are always on hand to point you in the right direction if you would like to find a way to get involved.
Other activities include: RAP disability sports programme Term time disability sport programme Crystal Palace FC estates football coaching If youre interested in any of the activities mentioned, or would like general information on how to get involved in sport, then contact the team: SDO@croydon.gov.uk

INDOORS 18
gET up & gO! |

[ 020 8760 5592

SpORT AnD pHySiCAl ACTiviTy | OCTOBER 2012 - MARCH 2013

Theres never been a better time to Get into golf

Get into golf is a national campaign to inspire adults (16+) to take up golf and it supports the plan to make England the worlds leading golf nation by 2020. The Surrey Golf Partnership is backing the campaign with free group courses for beginners in 18 golf clubs and golf centres across the county. Equipment is provided but there is usually a small charge for range balls. Newcomers to the game will receive a basic introduction to golf from PGA professionals, together with information about club membership and follow-on coaching opportunities. So, all you need to do is book and turn up on the day in comfortable clothing. Come on your own, or bring your friends.

Its never been easier to get started

To find your nearest centre visit getintogolf.org and look at the activity map or call 0800 118 2766
gET up & gO! | SpORT AnD pHySiCAl ACTiviTy | OCTOBER 2012 - MARCH 2013

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Station and railway 1 Mile (1.6km)

Vanguard Way

* Closed or restricted access, including golf courses, playing fields and reservoirs, which may be rich in habitats and wildlife but not open to visit.

Wandle Trail (cycle trail)

Map produced by the Association of Croydon Conservation Societies 2010

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Graveyard

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Get your skates on and try out a skate park at: Wandle park This map shows where Croydons green open spaces are. South norwood Recreation groundWalking routes and some paths and tracks are shown, but it is not a definitive or complete map. Rotary Field Many sites have purley Way their own leaflet with more detailed information. You

Norbury Station

Partnership Officer, (020 Coming soon! 8726 6900, parks@croydon.gov.uk).

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can find these in your nearest library, in the Visitor Information Centre next to East Croydon Station, or from Croydon Councils Community

| OCTOBER 2012 - MARCH 2013

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Not just a green space

Beulah

Take a step outside and try one of the four outdoor gyms in your borough: Coulsdon Memorial ground lloyd park Thornton Heath Recreation ground Duppas Hill Recreation ground

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Lloyd Park | Riddlesdown

E v E R Y S AT U R D AY 9 A M

Start running this weekend!

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

Free Weekly Timed 5km run

OUTDOORS 22

3 3 3 3

Register now at: www.parkrun.com

information: lloydoffice@parkrun.com riddlesdownoffice@parkrun.com volunteering: lloydhelpers@parkrun.com riddlesdownhelpers@parkrun.com

parks to be proud of
investing in your healthy future

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

Walking for health

nordic walking comes to Croydon!
What is it? Nordic walking is an enhancement of ordinary walking with the use of walking poles. The use of poles means the upper body muscles are used as well as the legs. The poles help to propel you along this means you work harder than usual yet the support given by the poles makes it feel easier! Whatever age, fitness level or goal; Nordic walking is suitable, effective and enjoyable. Physical Benefits: Uses 90% of the skeletal muscles Burns up to 46% more calories than ordinary walking Reduces the pressure on knees and joints Great for the heart and lungs

IdeaL Fo r BeGINN ers nordic Walk Training Please book before attending
Mondays 10:30 -11:00am Meet @ Lloyd Park Pavilion 1st Monday of every month A 30 minute tuition and technique session, then onto a guided walk following a similar route to the regular Lloyd Park walk.

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

ho r those w Suitable fo experience dic have nor ve attended r who ha lk training o wa the nordic

[ 020 8726 6900 walks@croydon.gov.uk

| OCTOBER 2012 - MARCH 2013

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

23

OUTDOORS

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

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

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

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

[ 020 8726 6900

Monday Walk 1 1 2
Grade 1-2, 2 miles Meet at Lloyd Park tram stop. Tram: (route 3) Every Monday, 11.00am start. A circular walk through Lloyd Park and Shirley on mainly flat terrain. *Ideal for beginners*

Tuesday Walk 2
Grade 2, 2-3 miles Meet outside the old Good Companions Pub, Hamsey Green. Bus: 403 Every Tuesday, 11.00am start. A circular walk through Riddlesdown or Kings Wood.

OUTDOORS

24

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

Wednesday Walk 1 1
Grade 1, 2 miles Meet outside South Norwood Leisure Centre. Train: Norwood Junction Tram: Woodside (route 1 & 2) Bus: 197, 312 Every Wednesday, 11.00am start. Circular walk through South Norwood Country Park. *Ideal for beginners*

Friday Walk 1 2
Grade 2, 2-3 miles Meet at Selsdon Wood car park. Bus: T33 Every Friday, 1.30pm start. A circular walk through the nature reserve. *For those wanting more of a challenge there is a chance to branch off for a longer two hour walk*

Wednesday Walk 2 3
Grade 3, 2-3 miles Meet at Fox Lane car park, Old Coulsdon. Bus: 404, 466 Every Wednesday, 11.00am start. Circular walk around Happy Valley.

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

Thursday Walk 1 3
Grade 3, 3 miles Meet at Gravel Hill tram stop. Tram: (route 3) Bus: 130, 466 Every Thursday, 10.30am start. Circular walk through Addington and Heathfield.

Saturday Walk 3
Grade 3, 3 miles + Meet at Lloyd Park tram stop. Tram: (route 3) Every 1st and 3rd Saturday of the month, 10.30am start. A circular walk through Lloyd Park and Shirley on potentially hilly terrain.
OUTDOORS 25

Thursday Walk 2 3
Grade 3, 2-3 miles Meet at Norbury train station. Train: Norbury Bus: 50, 109, 250, 255 Every Thursday, 1.30pm start. A circular walk through Norbury Park and Norwood Grove.
gET up & gO! |

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

Croydon Sports Arena

Croydons best kept sporting secret?
Croydon Sports Arena is a council facility managed by the Sport & Physical Activity team. Built in 1953 the Arena was developed on an old recreation ground to provide a football and athletics facility in the borough. Now in 2012, Croydon can boast its first Grade 1 athletics facility as accredited by UK Athletics, the national governing body for the sport. The Croydon Harriers have developed a number of international and Olympic athletes over the years and Croydon Football club has developed players who have gone on to play for league clubs. You may have even seen Croydon Harriers Lawrence Okoye compete in the mens discus or Martin Rooney compete in the 400 metres at the 2012 Olympics! Croydon Arena facilities include: 8 lane all weather 400m 7 a side mini soccer pitches running track Free car park A floodlit senior football pitch Netball court

Prices Adult: 3.30 Juniors: 2.70 Senior Citizen/Student: 2.40 Memberships available on request Contact Details Croydon Sports Arena [ 020 8654 3462 scott.hart@croydon.gov.uk
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gET up & gO! | SpORT AnD pHySiCAl ACTiviTy

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

OUTDOORS

| OCTOBER 2012 - MARCH 2013

GET INTO FOOTBALL!

The Surrey County Football Association caters for a range of interests and abilities and there is a variety of opportunities on offer in Croydon.

WANT TO PLAY?
Junior and senior clubs, women and girls, veterans football, disability football, small-sided leagues, futsal, flexible format/recreational play.

WANT TO GET INVOLVED?

Coaching courses, referee courses, emergency first aid, safeguarding children, volunteering, administration, football futures, young leaders.

WANT TO DEVELOP?
Set up a club or league, funding and bursaries, gain the Charter Standard kitemark, Respect Programme, player development centre.

For more information please contact: [ 01372 373543 / 07535 464186 louise.fox@surreyfa.com Y www.surreyfa.com www.facebook.com/surreycountyfa1 www.twitter.com/surreyfa

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

27

OUTDOORS

ncil Croydon Cou

CATIOn SAFETY EDU ROAD

Offer various cycle training courses to suit all abilities and ages on Most courses are free to people who live, work or study in Croyd Instructors are CrB checked

To book go online at www.cyclinginstructor.com

raining from level 1 3 Bikeability T National Standard ree cycle helmet, high viz waistcoat F and cycle safety booklet for all school cycle courses adges and certificates supplied free B of charge Courses are available for rimary Schools P enior Schools S olleges C dults A

new:
School holiday courses at our Cycling Centre of Excellence St Marys High School, Croydon and many other locations in the borough. Training available for all ages and abilities. Cycle training for years 3 & 4 Recently introduced in primary schools, to ensure children have the necessary cycling skills to commence national standard cycle training in year 5 and above. For more information and for other courses please visit

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

plus

OUTDOORS 28
gET up & gO! |

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

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

Exercise Referral Scheme

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

An example of conditions considered include:

High blood pressure, overweight or obese, smoker, high cholesterol, diabetes, arthritis, depression. (Referral is subject to meeting the agreed criteria)

participating in regular physical activity can help you to improve or control some health conditions and protect against others. By increasing your activity levels it can help you to:
Strengthen your heart and lungs Reduce and maintain weight Increase mobility, strength and flexibility Improve general health and well being

Types of sessions available are:

Gym Aquacise/swimming sessions Various classes Cycling on referral sessions

I am not out of breath as much as before. My blood pressure is borderline therefore I can avoid the need for medication & I have lost weight.
Furke Female, 56 years

For more information talk to your GP/health professional or contact the team on:

[ 020 8667 8429 0 exercisereferralscheme@ croydon.gov.uk

The scheme has helped me to approach my previous fitness levels.

Bill Male, 71 years

not only is this helping me with my back problem, but it is also helping me lose weight.
Laura Female, 32 Years

gET up & gO!

SpORT AnD pHySiCAl ACTiviTy

| OCTOBER 2012 - MARCH 2013

29

Croydon Council presents A Sport and Physical Activity team production

THE BlOCKBuSTER guiDE WiTH STunning viSuAlS AnD An EpiC STORy TO TEll

get up & go!

Do you know about the miracle cure?
HOTTEST guiDE OF THE yEAR SO FAR THE yEARS MuST READ ACTiviTy guiDE

pa r t iv

WHO THOugHT gETTing ACTivE COulD BE SO liFE CHAnging!

Starring: Ben, Jamie, Chloe, Leanne, Helena, Tim, Alison, Jackie, Kev, Paula, Philip, Elaine, Roger & Joy, Brenda, Terry, Norma, Ralph & Phyllis, Frank, Elsie & Arnold and the residents of Croydon Produced and edited by: Ashley Gordon Contributing writers: Rob Brown, Lois Curtis, Pearl Sethna, Enoch Muwanga, Gareth Laws, Scott Hart, Louise Fox, Meike Weiser, Lisa Gorman, Alex Crichton, CALAT, Fusion Lifestyle

www.croydon.gov.uk/active

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