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Outdoor Physical Activity Guide 2020 Get Active in Your Local Countryside Across East Dorset and Surroundings Areas

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Outdoor Physical Activity Guide 2020 Get Active in Your Local Countryside Across East Dorset and Surroundings Areas Outdoor Physical Activity Guide 2020 Get active in your local countryside across East Dorset and surroundings areas Walking, Cycling, Running, Orienteering, Nordic Walking, Yoga and many more welcome contents sit less, move more! Walking .................................................... 4 - 6 Nordic Walking ........................................ 7 - 11 This 2020 guide details Running.................................................... 12 - 14 To be fit and healthy you need to be physically active. lots of opportunities for Cycling ..................................................... 15 - 17 Regular physical activity can help protect you from serious diseases such as obesity, heart Accessible Cycling ................................. 18 - 20 disease, cancer, mental illness, diabetes and arthritis. you and your family to get Summer Evening Yoga ........................... 21 active in the great outdoors Mindfulness in Nature ............................ 21 Just sitting can have negative effects on your health. Aim to get up and move at least across East Dorset and Tai Chi ...................................................... 22 every 30 mins; do a few stretches, make a cuppa or have a walk and talk meeting. Triathlon Bike and Run Skills for Children . 23 local areas. Fitness Buggy Workouts ........................ 23 The Activate Coast and Get into Golf ............................................ 24 - 25 Greenspace programme aims to Orienteering ............................................ 26 - 27 encourage people to get more Kayaking and Canoeing .......................... 28 - 29 active through a wide range of Active 4 Health ........................................ 30 How much is enough? What does moderate Green Exercise Referral.......................... 31 coast and countryside based To keep healthy experts recommend: activity mean? Conservation ........................................... 32 activities. When it comes to Moderate activity will raise your heart Volunteering Opportunities .................... 33 Children should aim for exercise, you can’t beat getting Stepping into Nature ............................... 34 rate and make you breathe faster and feel out and about in the fresh air! Moors Valley Country Park and Forest . 35 warmer. One way to tell if you’re exercising at a moderate level is if you can still talk but All activities are welcoming and Sport Clubs and Groups.......................... 36 - 37 60+ minutes of moderate intensity of aerobic activity can’t sing the words to a song. inclusive to people of all ages, each day. This can be achieved by walking fitness levels and abilities. key to symbols to school, playing in the playground or riding Build Strength From Nordic Walking to cycling, a scooter. Dress to be outdoors in all weather To keep muscles, bones and joints strong running to yoga, there is Adults should aim for at least all adults should undertake muscle something for everyone, so come conditions. Wear suitable footwear and bring waterproof clothing. strengthening activities at least twice a and get involved. Keeping active week such as: helps you achieve a healthy 150 minutes Old and comfortable clothing should be of moderate intensity activity, in bouts of lifestyle and we can help you Exercising with weights have fun along the way! worn. There is a possibility that clothes 10 minutes or more, each week. This can will get dirty on this event. also be achieved by 75 minutes of vigorous The Activate programme activity across the week or a mixture of Yoga runs from 1 January 2020 to Booking is essential. Unless alternative moderate and vigorous. 31 December 2020. contact details are provided, booking for all activities can be made in person Benefits of exercising Carrying heavy shopping at Moors Valley Country Park, Golf & outdoors Activity Centre, by telephone or online; Follow 01425 480811 It has never been more evident of the moors-valley.co.uk/onlinebooking physical and mental health benefits that Improve Balance exercising in the great outdoors can bring. For older adults, to reduce the chance of us Helping you and your children get Exercising in an outdoor environment can frailty and falls, undertake at least 2 days a active together in the great outdoors. improve mood, reduce levels of depression, week of activities such as Tai Chi, Dance or You can stay up to date reduce stress, lower blood pressure and Bowls. Please bring a snack and a small bottle with all our events by heart rate. What better reason to get out of water for the duration of the event, finding us on Facebook there and enjoy some fresh air! ideally in a rucksack. at facebook.com/ ActivateCoastGreenspace Opportunity for children from 8 years or follow us on Twitter and above to get active, in the great @Activate_Dorset outdoors. Active volunteering opportunities. 2 WELCOME SIT LESS, MOVE MORE! 3 walking health walks in east dorset Led by volunteer health walk leaders, these walks are ideal for beginners and offer a great opportunity to get out in the fresh air and meet new people. The walks are free of charge Walking is a great way to lose weight and and you can just turn up on the day and enjoy. become healthier. It’s underrated as a form of exercise, but Mondays walking is ideal for people of all ages and Moors Valley Country Park & Forest, BH24 2ET* fitness levels who want to be more active. 10 - 11am 10 - 10.30am Walk Levels It is one of the best and easiest things you The Hub, Verwood, BH31 7QE (Buggy Walk) can do for your health. Level One 10 - 11am Suitable for people who are Regular walking has been shown to reduce Allendale Centre, Wimborne, BH21 1AS looking to be more active the risk of chronic illnesses, such as heart 10.30 - 11.15am or are returning from injury disease, type 2 diabetes and stroke to or illness. This is up to 30 mention just a few! minutes on flat ground or Tuesdays gentle slopes with mainly The Hub, Verwood, BH31 7QE firm surfaces and no steps wander Amble 10 - 11am or stiles. Allendale Centre, Wimborne, BH21 1AS These 4-week blocks of gentle walks These 4-week blocks of gentle walking, with 10.30 - 11.15am Level Two encompass short wanders around the an exercise referral specialist, are the next The Angel Inn, Ferndown, BH22 9AP Suitable for people who are forest and lakes to enjoy the fresh air and step up from Wander. The exercise classes 10 - 11am looking to increase their beautiful countryside. The sessions include encompass a slightly longer ‘amble’ around activity levels. They are seated exercises and balance and strength the park and forest to enjoy the scenery. BH Live Active, Corfe Mullen, BH21 3LE between 30-60 minutes and conditioning. They are led by an exercise The sessions include seated exercises and 10.15 - 11.15am may include some moderate referral specialist and are ideal for building balance and strength conditioning, so are slopes, steps and uneven your confidence. an ideal class to continue building your Wednesdays surfaces. Dates: fitness and strength. Block 1: Mon 6 Jan - Mon 27 Jan Dates: Golf Club, Sturminster Marshall, BH21 4BD Block 2: Mon 3 Feb - Mon 2 Mar Block 1: Mon 6 Jan - Mon 27 Jan 10 - 11am Level Three Block 3: Mon 9 Mar - Mon 30 Mar Block 2: Mon 3 Feb - Mon 2 Mar West Parley Sports & Social Club, BH22 8SQ Suitable for people looking Block 4: Mon 20 Apr - Mon 11 May Block 3: Mon 9 Mar - Mon 30 Mar 10 - 11am Meet at the Curlew Pub for more challenging walks. Block 5: Mon 18 May - Mon 15 Jun Block 4: Mon 20 Apr - Mon 11 May Moors Valley Country Park & Forest, BH24 2ET* They are generally 45-90 Block 6: Mon 22 Jun - Mon 13 Jul Block 5: Mon 18 May - Mon 15 Jun 10 - 11am 10 - 10.30am minutes and may include Block 7: Mon 20 Jul - Mon 10 Aug Block 6: Mon 22 Jun - Mon 13 Jul QE Leisure Centre, Wimborne, BH21 4DT** steeper slopes, steps, Block 8: Mon 17 Aug - Mon 14 Sept Block 7: Mon 20 Jul - Mon 10 Aug uneven surfaces and stiles. 10.30am - 12pm Block 9: Mon 21 Sept - Mon 12 Oct Block 8: Mon 17 Aug - Mon 14 Sept Block 10: Mon 19 Oct - Mon 16 Nov Block 9: Mon 21 Sept - Mon 12 Oct Block 11: Mon 23 Nov - Mon 14 Dec Block 10: Mon 19 Oct - Mon 16 Nov Thursdays Location: Moors Valley Country Park, Block 11: Mon 23 Nov - Mon 14 Dec The Penn Court Café, West Moors, BH22 0HX Golf & Activity Centre, BH24 2ET Location: Moors Valley Country Park, 10 - 11am 10 - 10.30am Time: 9.45 - 10.30am Golf & Activity Centre, BH24 2ET Price: £18 per block Time: 10.45 - 11.30am Vo lu nteer Age: Adults Price: £18 per block Fridays See page 33 for more details on Notes: Excludes bank holidays Age: Adults The Hub, Verwood, BH31 7QE volunteering opportunities Notes: Excludes bank holidays 10 - 11am * Please note that you are entitled to free parking at Moors Valley Country Park & Forest for your first 3 consecutive weeks. Monday walks exclude bank holidays. ** Once a month this walk runs from varying locations, call 01425 480811 or visit the website www.moors-valley.co.uk/events for details. 4 WALKING WALKING 5 East Dorset Nordic walking Nordic Walking is an enhancement of ordinary walking. This type of walking will not only make you work harder but will Heritage Trust Walks give you a whole body workout. Using specially designed Nordic Walking poles, you will use 90% of your major muscles and burn 20 - 40% more calories than an ordinary Date: Thur 16 Jan Date: Thur 22 Aug walk. What better way to get more out of a walk! Location: Christchurch Location: Woodgreen & Hale For more information about Nordic Walking visit: Date: Thur 27 Feb Location: Milton Abbas Nordic Walking UK nordicwalking.co.uk Date: Thur 19 March Location: Studland and Old Harry Rocks British Nordic Walking britishnordicwalking.org.uk Date: Thur 23 Apr Location: Rockford & Ringwood If you would like more information or would like to book or to find out about other walks during the year please contact East Dorset Heritage Trust on 01202 888992 or [email protected] How Do I Learn? Taster Sessions Taster sessions will give you a little flavour of what Nordic Walking is and will Other Walking Opportunities help you understand just how beneficial this form of exercise is.
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