March 2011 Newsletter 3x30Welcome to the March edition of the 3 x 30 Newsletter, keeping you up to date with what is happening in to maximise the benefits of physical activity and how you can get involved.

Inside this issue Ta k e 3 4 Seven days of FREE Seven days of 4 leisure activities Ta k e 3 Page 1 3 x 30 Pledge Take 3 4 Life is about promoting the benefits of physical activity. People who sign up will be pledging to make a change FREE leisure to their lifestyles by exercising at least 3 x 30 minutes each week. Take 3 4 Life event at The 3 x 30 Pledge will support and help motivate people to exercise through: • gaining discounts to selected local leisure facilities Page 2 activities incentives• to help motivate and support continued exercise. www.luton.gov.uk/change4life Get Up and Do Something As part of the 3x30 pledge 27/4/10 14:59:58 Page 3 Take 3 4 Life Pledge Card.indd 1 you will receive a free Go Luton Sports Network 4 Less card which not only Page 4 entitles you to discounts on activities at Active Luton sites 3x30 activity log across Luton, but also gets Page 5/6 you a free seven day pass Community Development to use in any Active Luton – Leisure Activities Leisure facility. Page 7

Local facilities So don’t delay, get activated Page 8 today!

“I wanted to take on the challenge of doing the 3 x 30 pledge to improve my personal fitness and introduce me to a healthy lifestyle. I did this by going for long walks, walking to work and home and by exercising on the Cross Trainer. By completing this pledge I felt rejuvenated, energetic, happy and fit. This has encouraged me to continue with my regime and now lead a healthy lifestyle.” Are you doing 3x30? Take 3 4 Life event at Wardown Park Saturday 23 July 2011, 12 noon Make sure you come along to the third annual Take 3 4 Life event – Luton’s largest health and fitness gathering – which is taking place on Saturday 23 July 2011 from noon at Wardown Park.

The day will provide you with the opportunity to participate in a wide range of free physical activities that are suitable for everyone – no matter what your fitness levels are. London 2012 It’s a Knockout Be in Calling local businesses… The infamous ‘It’s a Knockout’ to win! competition will once again be one of the highlights of We are expecting a big turn out so would the Take 3 4 Life event, and There will like to hear from local businesses who this year it will have a special be a number would like to pitch or have a stall at London 2012 theme. of prizes event. There is also a great opportunity given away for local companies to get their name in Luton residents, particularly throughout the the spotlight while supporting the local local businesses, are being day including community. encouraged to enter as a team European of 10-12 people at a cost flights up to Anyone interested in having a stall, or of £250 per team. For more the Value of wanting to find out about sponsorship information or to enter a team £250 (courtesy opportunities, should call 01582 547325 in It’s a Knockout of London or email: [email protected] call 01582 547319 or email: ). [email protected] www.luton.gov.uk/take34life

2 Get UP and DO something! Physical Activity Pyramid

SIT SPARINGLY watch TV play computer games

2-3 TIMES/WEEK ENJOY LEISURE STRETCH/ ACTIVITIES STRENGTHEN golf curl-ups bowling push-ups yardwork weight lifting 3-5 TIMES/WEEK DO AREOBIC ACTIVITIES ENJOY RECREATIONAL long walks SPORTS biking tennis swimming racquetball basketball EVERYDAY

take extra steps in your day walk the dog take the stairs instead of the elevator park your car farther away and walk

Start your weekly activity plan with the daily activities at the base of the pyramid. Enhance your fitness by choosing other activities on the pyramid. Move more, sit less.

DAILY PHYSICAL ACTIVITY TIPS

l Try not to sit for more than 30 minutes at a time – whether you are working, watching TV or just ‘hanging out’. l Couple your activity and exercise with healthy eating habits. l Using the stairs, walking to work, and parking further away from entrances can all increase daily activity.

3 The benefits of physical activity

l Obesity l Osteoporosis l Osteoarthritis l Chronic obstructive pulmonary disease (COPD)

Physical activity also has a role in the management of:

l Depression and anxiety l Dementia l Pain l Stroke l Back pain l Constipation

Social benefits include:

The benefits of regular physical l Empowerment activity are extensive. Evidence l Opportunities to meet new people and develop friendships exists to show that regular l Widening of social networks participation in physical activity l Enhanced intergenerational activity can: between different age groups l Promotion of a more positive and active Reduce the risk of: image of older people l Maintenance of caring skills l Coronary heart disease l Provide opportunities for relaxation and l Stroke enjoyment l High blood pressure l A chance to let off steam and have fun l Type 2 diabetes l Osteoporosis l Obesity l Colon cancer l Breast cancer l Anxiety l Depression l Falls and injuries from falls

Regular physical activity can also provide a substantial therapeutic role for adults and older people with the following conditions:

l Coronary heart disease l High blood pressure l Type 2 diabetes l High cholesterol

Luton Sports Network’s grants programme will provide support to individuals, sports clubs and organisations for the promotion and development of amateur and open sport, please log on to our website to see if you are eligible for a grant http://www.lutonsportsnetwork.co.uk/grant_ application.html

4 3 x 30 activity log Use a pen to block out every 30minutes of exercise you do in a week..

Your aim is to reach 90 minutes or more each week.

Chart your progress and if you mange the challenge, fill in your details on the reverse of your log and return to the address given. You will then be entered into a quarterly prize draw (see next page) 90 90 90 90 90 90

60 60 60 60 60 60

30 30 30 30 30 30

wk 1 wk 2 wk 3 wk 4 wk 5 wk 6

90 90 90 90 90 90

60 60 60 60 60 60

30 30 30 30 30 30

wk 7 wk 8 wk 9 wk 10 wk 11 wk 12

5 To participate in the prize draw, an entrant must complete 3 x 30 minutes of physical activity per week over a 12 week period at time of entry.

Only one entry per person per prize draw is allowed.

The closing time and date for entries is 15th April 2011.

Details of the winner will be published as soon as reasonably practicable after the date of the Prize Draw and appear on the website & newsletter.

All personal details submitted with each prize draw entry will be held in accordance with our Privacy Policy and the Data Protection Act.

Title First name

Last name

Male Female

Age Band: 16-34 35 - 54 55+

Home address:

Postcode

Return Address

Karen Fletcher, Commissioning Officer Leisure & Culture 2nd Floor Unity House, 111 Stuart Street, Luton, LU2 0LT

6 Here is just a selection of Activities going on in YOUR Local Community Centre!

Team Beds – 50+ Short Mat Bowls Karate Legs, Bums and Tums

50+ Keep Fit Yoga Box Fit

Slimming World Team Beds – Pilates Badminton

Storm Gym 50+ Ballroom & Sequence Dancing

To find out in more detail what ACTIVITES are on offer !

Bushmead CC, Hancock Drive, , Luton, LU2 7SF Tel: 01582 42 28 18

Bury Park Community Centre, 161-161B Road, Luton, LU1 1BWT Tel: 01582 45 01 94

Chaul End Community Centre – 515 Dunstable Road, Luton, LU4 8QN Tel: 01582 55 71 55

Farley Community Centre – Delphine Close, Luton, LU1 5RE Tel: 01582 73 68 12

Hockwell Community Centre – Mayne Avenue, Luton, LU4 9LB Tel: 01582 49 44 17

Jubilee Community Centre – Purway Close, , Luton, LU3 3SR Tel: 01582 49 33 71

Sundon Park Community Centre – 210 Road, Luton, LU3 3AD Tel – 01582 59 93 10

Lewsey Community Centre – Landrace Road, Luton, LU4 0SW Tel – 01582 69 63 55

Park Town Community Centre – Bailey Street, Luton, LU1 3DU Tel – 01582 48 29 57

Saints Community Centre – 83-85 Solway Road North, Luton, LU3 1TU Tel – 01582 56 66 07

Raynham Way Community Centre – 66 Eaton Green Road, Luton, LU2 9JE Tel – 01582 40 20 34

7 Active Luton www.activeluton.co.uk (No matter what your fitness levels are we have something for everyone, so why not contact your nearest centre and see what is on offer!)

Putteridge Recreation Centre 01582 731664 Swimming Pool 01582 604244 Wardown Swimming & Leisure Centre 01582 720621 Lea Manor Recreation Centre 01582 599888 Luton Regional Sports Centre 01582 416772 Hightown Community Sports & Arts Centre 01582 419548 Athletics Track 01582 722930

Community Centre www.luton.gov.uk/communitycentres (Contact your local community centre to find out what’s happening there, and how you can get involved)

Bury park Community Centre 01582 450194 Bushmead Community Centre 01582 422818 Chaul End Community Centre 01582 557155 Farley Community Centre 01582 736812 Hockwell Community Centre 01582 494417 Jubilee Community Centre 01582 493371 TeamBeds Lewsey Community Centre 01582 696355 Park Town Community Centre 01582 482957 and Luton Raynham Way Community Centre 01582 402034 01582 813760 Saints Community Centre 01582 566607 Sundon Community Centre 01582 599310 www.getbackinto.co.uk Adult Community Learning 01582 490033 (Get Back Into is run by County Sports Partnerships (Regional Sport ) and their Partners to bring you a choice of activities to help you get fitter and healthier. All activities are for adults over 16 years. Simply visit our website and search for an activity via the post code search and click on the activity for further information) Sustrans 01582 732919 www.sustrans.org.uk (Have fun, meet new people and get fit for free by joining a regular health walk in Luton) Luton Culture www.lutonculture.com (Luton Culture is a registered charity which looks after arts, libraries and museums in Luton)

The Hat factory 01582 878100 The Library Theatre 01582 547474 Stockwood Discovery Centre 01582 548600

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