Get Up & Go! April-September 2012 to Print

get up & go!physical activity guideOCTOBER 2012 - MARCH 2013

sport & physical activity

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Where are you?Take a look at the images below... Do you see yourself reflected on the left or on the right or somewhere in between?

Visit the Healthy Living Hub to check your weight for free page 10.

Join one of our health

walks turn to page 23.

Don’t be afraid to

try something new.

Try an exercise

class page 11.

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

Life is a marathon not a

sprint. Turn to page 3 for top

tips on taking the best route.

Log on to Y www.diyhappiness.co.uk for

top tips on wellbeing. Turn to page 7 for

more information around mental wellbeing.

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gET up & gO! | SpORT AnD pHySiCAl ACTiviTy | OCTOBER 2012 - MARCH 2013 1

The magic cure you have all been waiting for is here

and it can reduce your risk of:

• Heart disease

• Type 2 diabetes

• Certain cancers

• pluS it can increase how long you live

It’s free, you can have it whatever your age and it can

have an immediate effect!

What is it?

The miracle is… Physical Activity!

Types of activities you can do are:

• Brisk walking • Cycling

• Dancing • Swimming

• Football • Climbing stairs

• Mowing the lawn

It’s a Miracle!

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Cycling for 20 minutes can burn around 124

calories; that’s more than a 2 finger Kit Kat.

The most effective way to maintain and lose weight is the winning combination of physical activity and healthy eating.

gET up & gO! | SpORT AnD pHySiCAl ACTiviTy | OCTOBER 2012 - MARCH 20132

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 wouldn’t you?!

You don’t 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 that’s on your list!

Walking is a great form of physical activity. It’s free and you don’t 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. It’s quick, free, healthy and green. Take a look at Y www.walkit.com

3

Life is a marathon,not a sprint…

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SUPER SWAPSUPER SWAP

SWAP SWAPA fry up for…

• Boiled egg and soldiersWith whole-wheat soldiers, this is a great breakfast. It’s 'slow-release' meaning energy is released slowly over the morning, and so you’ll be fuller for longer.

• Grilled breakfastGrilling is a healthy alternative to frying. Try poaching instead of frying an egg.

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.

Cakes for…

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

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

Doner Kebab for…

• Chicken or lamb shish with pitta bread and salad.

A healthy balanced diet provides a

range of vitamins, minerals, proteins,

fibre and nutrients, all of which your

body needs to function in the best

possible way. it’s not always easy to

make those healthy choices but here

are a couple of easy swaps you can do

to make sure you eat in the right way!

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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.


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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.

Croydon’s 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 Croydon’s 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 Britain’s joint most decorated Olympian, Bradley Wiggins.

Who knows which one of the 2012 Youth Games champions might follow in those illustrious footsteps!

Croydon are champions of London in 2012

Gold medallistsDisability Swimming – GirlsDivingVolleyball – BoysDisability Athletics – GirlsDisability Athletics – BoysSquash – Boys

Silver medallistsVolleyball – GirlsBasketball – Boys Angling

Bronze medallistsNetballSwimming – BoysDisability Swimming – Boys


I am overweight and looking to start exercising again. How much should I do?Hope, 27 years, New Addington

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!

Ask Ashley...

If you have any questions please Ask Ashley…

[ 020 8667 8416

[email protected]

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ASHLEY GORDONPHYSICAL ACTIVITY DEVELOPEMENT OFFICER

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ICSRealistic

Resolutionsget your resolutions ready! Don’t 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 don’t forget to give yourself a pat on the back.

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

Wellbeing of the MindPhysical 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 Alzheimer’s disease. For more information around mental health please contact Mind in Croydon.

[ 020 8253 8200

[email protected]

Exercising releases endorphins into the body and

these can boost your mood and fight depression.

The more you exercise, the better you will feel!


Inspired!

We follow a genuine Olympic fanatic and find out how the Olympic games inspired them!

A week in the life of a Games Maker

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 Queen’s Gardens, it was the most people I’ve seen all together in Croydon getting excited about sport.

There are always interesting activities going on in Croydon’s parks and green spaces. Look out for Parkrun on page 22 of this guide or the health walks on page 23.

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 you’re more into dancing and drumming than fencing and running, and you’ve been inspired by the cultural side of the Games then why not see if you can get involved regularly with one of Croydon’s many dance clubs and music groups. All the details can be found at Y www.croydononline.org.

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Sat & Sun 28th/29th July – I’m a Games Maker!

I’ve 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 you’ll not only get the skills, knowledge and opportunities you need to get more people playing sport, you’ll become part of the official London 2012 Olympic and Paralympic sports legacy. Visit Y www.sportmakers.co.uk for all the information.

Wednesday 1st August – Our first Gold

So it’s day 5 of the Olympics and I’ve 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 women’s pairs for the first time. Gold medals are like buses. You wait ages for one then two come along at once. Fingers crossed that it’s the start of a flood!

Croydon has many welcoming sports clubs and associations. So if you’ve been inspired by our golden athletes, why not try out a new sport or return to an old one. Croydon’s 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!

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. I’ve 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 I’m going to get. It’s also probably the only time I will ever get the see the Olympics live so I’m 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 don’t just let it be a memory, Get Up & Go take part in something new or pick a sport which you haven’t tried for a while. Create your own Olympic legacy by getting involved today!

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COME AnD vISIT ThE

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.

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!

healthy Living hub!

“ They have demonstrations and lots of information. Thanks to the

advice, we’ve cut down on how much salt and fat we have in our food”

“ Staff were very keen to listen to views and encourage my son to take part on the Xbox Kinect”

Opening Times:Monday 11:00 - 18:00

Tuesday - Thursday 11:00 - 17:00

[ 020 8253 1009 0 [email protected]

Central Library, Croydon Clocktower Katharine Street, Croydon CR9 1ET

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Giving Back… Community ClassesIntroducing...

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

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 [email protected] or [ 07890 381516.

LISA GORMANAEROBICS AND PILATES INSTRuCTOR

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Giving Back… Community ClassesIntroducing...

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

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-9:30pmHOW 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


ALEx CRICHTON TAI CHI INSTRuCTOR

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

TIME: 12:30-2:00pm

LOCATION: Croydon Bowling Club, 10 Nottingham Road, Croydon, CR2 6LNFor further information or to book please contact the Sport and Physical Activity team [ 020 8667 8416.

COST & DATES:3 & 10 October 2012 £FREE13 & 20 November 2012 £FREE6 & 13 December 2012 £FREE10 & 17 January 2012 £FREE12 & 19 February 2012 £FREE6 & 13 March 2012 £FREE11 & 18 April 2012 £FREEIf the listed dates are inconvenient please contact [ 020 8657 7339 for alternatives.

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Introducing...Indoor Bowling, Croydon Bowling Club

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Classes with CALATCAlAT 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 uprightA 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!

Ballet & Ballroom DancingFor those of an intermediate or advanced level.

Beginners TangoLearn 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 ConditioningMaintain and develop strength, tone and stability in the abdominals and back.

Gentle fitness workoutFor the more mature participant or those new to exercise.

Intermediate TangoDevelop 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.


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

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

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

Total Body ToneAn all over toning session with the option of using dumbbells.

Total Body ConditioningStanding and lying exercise for all over toning.

Total Body WorkoutAn all over body workout using optional hand weights to shape and tone.

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

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

To find out more and to book for any of the courses please call, CAlAT

on: [ 0870 556 1630 Monday-Friday 9:30-4:30pm

Y www.calat.ac.uk


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Get Up & Go to your local Leisure CentreWe 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

0 www.croydon-leisure.comor by calling your local centre or by dropping in for a leaflet.

Thornton heath Leisure Centre:

[ 020 8689 5300new Addington Leisure Centre:

[ 01689 842553Purley Leisure Centre:

[ 020 8668 7251South norwood Leisure Centre:

[ 020 8662 9464Monks hill Sports Centre:

[ 020 8651 0984Croydon Sports Arena:

[ 020 8654 3462

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: • Over 50’s Table Tennis Club – A fun and

social way to keep fit.

• Legs Bums and Tums – An aerobics class designed to focus on toning your lower body.

• Zumba – A popular and exciting class to music – feel the rhythm and dance your way to a healthier lifestyle. Classes for the over 50’s available.

• Aqua-fit – Feel the benefit of exercising in 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!

• Body Blitz – A whole body workout using dumbbells and floor workout.

• Fitness Yoga – Work on your strength, flexibility and stamina, a calming and low impact activity.

• Spin – Beginners to advanced level users can take advantage of this high calorie burning, whole body workout, exercise class on the bikes.

• Aqua Zumba – Perfect for those who want to get fit, lose weight and have fun! Aqua Zumba is a water based workout that combines Latin dance with aerobics in the water.

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.


Swim to Slim South norwood Leisure Centre

£ Free

Are you overweight and wish you had learnt

to swim? Then Swim to Slim may be the

perfect solution for you!

1. Free swimming lessons for non swimmers

and beginners (shallow end).

2. Free swimming for anyone who can swim and

wishes to attend the session.

Both the lesson and the open swim are for those who have

a BMI over 25 and are considered overweight; you can visit

the centre for a free BMI check to see if you are eligible.

We understand how self conscious many people feel

and during this session so we are more than happy for

swimmers to wear a t-shirt. Don’t forget this session is

exclusive use for Swim to Slim participants so everyone is

there for the same reason!

7th September-21st December 2012

(excluding 2nd November 2012)

Swimming lesson 1: 4:30-5:00pm



Lesson space is limited and commitment for

15 weeks is recommended

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 on [ 0208 662 9464

Coming Soon… Waddon Leisure Centre

The centre, due to open in the New Year 2013, provides a brand new, modern

facility for Croydon residents. Facilities include two pools, state-of-the-art gym

facilities, spin studio and a dance studio. The site will also be a great facility

for local community groups and sports clubs. If you are interested in finding

out about use of the facilities for your group/club please contact Fusion via the

website at Y www.croydon-leisure.com.


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Get involved...Croydon Cougars Basketball Club is the borough’s only national league basketball club that caters to a variety of age groups including: under 14s, under 16s, under 18s, Men’s & Women’s 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 [email protected]

BBpin: 25FEC019 Facebook: CroydonCougars

Twitter: @Croydon_Cougars

There’s 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:•RAPdisabilitysportsprogramme•Termtimedisabilitysportprogramme•CrystalPalaceFCestatesfootballcoaching

If you’re interested in any of the activities mentioned, or would like general information on how to get involved in sport, then contact the team:

[email protected]

[ 020 8760 5592


There’s never been a better time to Get into golfGet into golf is a national campaign to inspire adults (16+) to take up golf and it supports the plan to make England the world’s 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.

To find your nearest centre visit getintogolf.org and look at the activity map or call 0800 118 2766

It’s never been easier to get started

A5 Adverts.indd 1 10/07/2012 19:05

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Map produced by the A

ssociation of Croydon C

onservation Societies 2010

Take a step outside and try one of the four outdoor gym

s in your borough: C

oulsdo

n Mem

orial g

round

lloyd park T

hornto

n Heath R

ecreation g

round

Duppas H

ill Recreatio

n gro

und

Get your skates on and try out a skate park at:

Wandle park

South n

orw

oo

d Recreatio

n gro

und R

otary Field

purley W

ay

Beulah Hill A215

Grange Rd A212

South Norwood Hill A215

London Road A23

A213 Penge Rd

White horse Rd A212

Mitcham

Road A236

St Jame

s’s Road A222

Shirley Rd A215

Ad

discom

be

Ro

ad A232 Long Lane A222

Wickh

am

Rd

A232

Purley Way A23

Stafford Rd A232

Coom

be Road A212

Croham Road

Co

om

be

Lane

A212

Kent Gate Way

Ad

dington Road A2022

Upper Selsdon

Ro

ad B275

Featherbed Lane

Arnhem

Drive

Old Farleigh Road

Brighton Road A23

Sanderstead Hill

Foxle

y Lan

e A2022

Purley Way A23

Godstone Road A22

Limpsfield Road B269

Woodcote Grove Road A237

Brighton Road A23

Shirle

y W

ind

mill

N

1 Mile (1.6km

)

Norbury Station

Thornton Heath

StationN

orwood

Junction Station

Selhurst Station

West Croydon

Station

East Croydon Station

Waddon Station

South Croydon Station

Purley Oaks

Station

Purley Station

Riddlesdown

StationReedham

Station

KenleyStation

Coulsdon South Station

Woodm

ansterne Station

Sanderstead Station

This map show

s where Croydon’s green open spaces are. W

alking routes and som

e paths and tracks are shown, but it is not a definitive

or complete m

ap.

Many sites have their ow

n leaflet with m

ore detailed information. You

can find these in your nearest library, in the Visitor Information Centre

next to East Croydon Station, or from Croydon Council’s Com

munity

Partnership Officer, (020 8726 6900, parks@

croydon.gov.uk).

Follow the Countryside Code

We are fortunate to have so m

uch green space in Croydon. Please look after our green spaces and m

ake sure everybody can enjoy them.

don’t harm any anim

als, birds, plants or trees•

please take your litter home

•

please control your dog•

please close gates if sheep or cows are grazing

•

For the full Countryside Code visit ww

w.countrysideaccess.gov.uk.

Top: Sheep grazing at R

iddlesdown

Comm

on

Middle: K

ing’s Wood

Above: South Norw

ood Lake

Above: Story time at Littleheath W

oods

* Closed or restricted access, including golf

courses, playing fields and reservoirs, which

may be rich in habitats and w

ildlife but not open to visit.

Public Green Spaces

Other G

reen Spaces*

Allotm

ent

Open W

ater

Graveyard

Station and railway

Grazing

Capital Ring

Tramlink

Dow

nland Circular Walk

London Loop

Vanguard Way

Wandle Trail (cycle trail)


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No

t just a green spa

ce…Take a step outside and try one of the four outdoor gym

s in your borough: C

oulsdo

n Mem

orial g

round

lloyd park T

hornto

n Heath R

ecreation g

round

Duppas H

ill Recreatio

n gro

und

Get your skates on and try out a skate park at:

Wandle park

South n

orw

oo

d Recreatio

n gro

und R

otary Field

purley W

ay

Co

ming so

on!

Outdoor table tennis tables; could you beat

China and go for G

old in the next Olym

pics?!

For more inform

ation please contact Parks on

[ 020 8726 6900

parks@

croydon.go

v.uk

Beulah Hill A215

Grange Rd A212

South Norwood Hill A215

London Road A23

A213 Penge Rd

White horse Rd A212

Mitcham

Road A236

St Jame

s’s Road A222

Shirley Rd A215

Ad

discom

be

Ro

ad A232 Long Lane A222

Wickh

am

Rd

A232

Purley Way A23

Stafford Rd A232

Coom

be Road A212

Croham Road

Co

om

be

Lane

A212Kent Gate Way

Ad

dington Road A2022

Upper Selsdon

Ro

ad B275

Featherbed Lane

Arnhem

Drive

Old Farleigh Road

Brighton Road A23

Sanderstead Hill

Foxle

y Lan

e A2022

Purley Way A23

Godstone Road A22

Limpsfield Road B269

Woodcote Grove Road A237

Brighton Road A23

Shirle

y W

ind

mill

N

1 Mile (1.6km

)

Norbury Station

Thornton Heath

StationN

orwood

Junction Station

Selhurst Station

West Croydon

Station

East Croydon Station

Waddon Station

South Croydon Station

Purley Oaks

Station

Purley Station

Riddlesdown

StationReedham

Station

KenleyStation

Coulsdon South Station

Woodm

ansterne Station

Sanderstead Station

This map show

s where Croydon’s green open spaces are. W

alking routes and som

e paths and tracks are shown, but it is not a definitive

or complete m

ap.

Many sites have their ow

n leaflet with m

ore detailed information. You

can find these in your nearest library, in the Visitor Information Centre

next to East Croydon Station, or from Croydon Council’s Com

munity

Partnership Officer, (020 8726 6900, parks@

croydon.gov.uk).

Follow the Countryside Code

We are fortunate to have so m

uch green space in Croydon. Please look after our green spaces and m

ake sure everybody can enjoy them.

don’t harm any anim

als, birds, plants or trees•

please take your litter home

•

please control your dog•

please close gates if sheep or cows are grazing

•

For the full Countryside Code visit ww

w.countrysideaccess.gov.uk.

Top: Sheep grazing at R

iddlesdown

Comm

on

Middle: K

ing’s Wood

Above: South Norw

ood Lake

Above: Story time at Littleheath W

oods

* Closed or restricted access, including golf

courses, playing fields and reservoirs, which

may be rich in habitats and w

ildlife but not open to visit.

Public Green Spaces

Other G

reen Spaces*

Allotm

ent

Open W

ater

Graveyard

Station and railway

Grazing

Capital Ring

Tramlink

Dow

nland Circular Walk

London Loop

Vanguard Way

Wandle Trail (cycle trail)


Lloyd Park | RiddlesdownE v E R Y S A T U R D A Y 9 A M

parks to be proud of investing in your healthy future

Free 3Weekly 3Timed 35km run 3

Register now at: www.parkrun.com

information: [email protected]

[email protected]

volunteering: [email protected]

[email protected]

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.

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Walking for healthnordic 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

Contact the Sport and Physical Activity team to book yourself a place on the training or to find out more.

[ 020 8726 6900

[email protected]

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.

IdeaL For BeGINNers

Suitable for those who

have nordic experience

or who have attended

the nordic walk training

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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*

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*

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.

Walks Grading1 Flat terrain

2 One or two gentle hills/slopes

3 A number of hills/slopes of which some may be steep

health WalksPlease 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

[ 020 8726 6900

Monday Walk 1 1 2 Grade 1-2, 2 miles


Every Monday, 11.00am start.

A circular walk through Lloyd Park and Shirley on mainly flat terrain.

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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*

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.

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.

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.

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*

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.

Saturday Walk 3 Grade 3, 3 miles +


Every 1st and 3rd Saturday of the month, 10.30am start.

A circular walk through Lloyd Park and Shirley on potentially hilly terrain.

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Prices

Adult: £3.30Juniors: £2.70Senior Citizen/Student: £2.40Memberships available on request

Contact Details

Croydon Sports Arena[ 020 8654 3462

[email protected]

Croydon Sports ArenaCroydon’s 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 men’s discus or Martin Rooney compete in the 400 metres at the 2012 Olympics!

Croydon Arena facilities include:

• 8 lane all weather 400m running track

•A floodlit senior football pitch

• 7 a side mini soccer pitches

• Free car park

• Netball court

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


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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

[email protected]

Y www.surreyfa.com

www.facebook.com/surreycountyfa1

www.twitter.com/surreyfa

GET INTO FOOTBALL!


Croydon Council

ROAD SAFETY EDUCATIOn

• Offer various cycle training courses to suit all abilities and ages

• Most courses are free to people who live, work or study in Croydon

• Instructors are CrB checked

To book go online at www.cyclinginstructor.com

•Training from level 1 – 3 Bikeability National Standard

•Free cycle helmet, high viz waistcoat and cycle safety booklet for all school cycle courses

•Badges and certificates supplied free of charge

Courses are available for

•Primary Schools

•Senior Schools

•Colleges

•Adults

new:School holiday courses at our “Cycling Centre of Excellence” St Mary’s 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.

plusDr Bike [Free cycle

maintenance checks]

Refresher Courses

For more information and for other courses please visit

Y www.cyclinginstructor.com

or call: [ 0845 652 0421

/ [email protected]

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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)

Types of sessions available are:• Gym

• Aquacise/swimming sessions

• Various classes

• Cycling on referral sessions

participating in regular physical activity can help you to improve or control some health conditions and protect against others. By increasing your activity levels it can help you to:

Strengthen your heart and lungs

Reduce and maintain weight

Increase mobility, strength and flexibility

Improve general health and well being

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

[ 020 8667 8429

0 [email protected]

Exercise Referral Scheme

“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

“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


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“HOTTEST guiDE OF THE yEAR SO FAR”

“THE yEAR’S ‘MuST READ’ ACTiviTy guiDE”

“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

part ivget up & go!

Croydon Council presents

A Sport and Physical Activity team production

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

Do you know about the miracle cure?

Documents

Get Up & Go! April-September 2012 to Print