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Outdoor Physical Activity Guide 2019

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Outdoor Physical Activity Guide 2019 Outdoor Physical Activity Guide 2019 Get active in your local countryside across East Dorset and surrounding areas Walking, Cycling, Running, Orienteering, Nordic Walking, Yoga and many more contents Walking ..................................................... 4 - 7 What Does Moderate Nordic Walking ........................................ 8 - 11 move more, Running .................................................... 12 - 14 Activity Mean? welcome Cycling ...................................................... 15 - 18 feel the Moderate activity will raise your heart rate and Accessible Cycling .................................. 19 - 21 make you breathe faster and feel warmer. One This 2019 guide details Summer Evening Yoga ............................ 22 difference way to tell if you’re exercising at a moderate lots of opportunities for Mindfulness in Nature............................. 23 level is if you can still talk but can’t sing the Outdoor Summer Circuits ....................... 24 words to a song. you and your family to get Fitness Buggy Workouts and Tai Chi ..... 25 To be fit and healthy you need to be active in the great outdoors Get into Golf ............................................. 26 - 27 physically active. All adults should undertake muscle across East Dorset and Orienteering ............................................. 28 - 29 Regular physical activity can help strengthening activities at least twice a week local areas. Kayaking and Canoeing .......................... 30 - 31 protect you from serious diseases such as: Triathlon for children .............................. 32 such as obesity, heart disease, cancer, The Activate Coast and Lifestyle Active ........................................ 33 mental illness, diabetes and arthritis. Exercising with weights Countryside programme aims to Active 4 Health ........................................ 34 - 35 Just sitting can have negative effects encourage people to get more Green Exercise Referral .......................... 36 Active Volunteering Opportunities ........ 37 on your health. Aim to get up and Yoga active through a wide range of Conservation ............................................ 38 move at least every 30 mins; do a few coast and countryside based Moors Valley Country Park and Forest . 39 stretches, make a cuppa or have a activities. When it comes to Sport Clubs and Groups .......................... 40 - 41 walk and talk meeting. Carrying heavy shopping exercise, you can’t beat getting out and about in the fresh air! key to symbols All activities are welcoming and Did you know that inclusive to people of all ages, Dress to be outdoors in all weather fitness levels and abilities. conditions. Wear suitable footwear and How Much Is Enough? walking briskly for just 10 From Nordic Walking to cycling, bring waterproof clothing. To keep healthy experts recommend: continuous minutes counts running to outdoor fitness, there Old and comfortable clothing should be Children should aim for as exercise? is something for everyone, so worn. There is a possibility that clothes A brisk 10 minute walk every day that raises come and get involved. Keeping will get dirty on this event. your heart rate is a great way to improve active helps you achieve a healthy 60+ minutes your health. A brisk walk is easy to do and Booking is essential. Unless alternative lifestyle and we can help you have of moderate intensity of aerobic activity requires no equipment.The free NHS Active contact details are provided, booking fun along the way! each day. This can be achieved by walking to 10 app can help you achieve this! for all activities can be made in person school, playing in the playground or riding a at Moors Valley Golf and Activity Centre, scooter. nhs.uk/oneyou/active10 by telephone or online; You will see just how much brisk walking Health and 01425 480811 Adults should aim for at least you’re doing and how you can do more. moors-valley.co.uk/onlinebooking Activity Team Why not download it and start making a Based at... Helping you and your children get active 150 minutes difference today! together in the great outdoors. of moderate intensity activity, in bouts of 10 minutes or more, each week. This can Please bring a snack and a small bottle also be achieved by 75 minutes of vigorous of water for the duration of the event, activity across the week or a mixture of ideally in a rucksack. moderate and vigorous. Opportunity for children from 8 years and above to get active, in the great outdoors. Could you spare half an hour a day for physical activity? Active volunteering opportunities. 2 WELCOME MOVE MORE, FEEL THE DIFFERENCE 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 and Walking is a great way to lose weight 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 fitness levels who want to be more active. Moors Valley Country Park & Forest, BH24 2ET* 10 - 11am 10 - 10.30am It is one of the best and easiest things you Walk Levels can do for your health. The Hub, Verwood, BH31 7QE (Buggy Walk) 10 - 11am Level One 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 disease, type 2 diabetes and stroke to or are returning from injury mention just a few! or illness. This is up to 30 Tuesdays minutes on flat ground or The Hub, Verwood, BH31 7QE gentle slopes with mainly 10 - 11am firm surfaces and no steps or stiles. Allendale Centre, Wimborne, BH21 1AS wander Amble 10.30 - 11.15am Level Two These 4-week blocks of gentle walks The Angel Inn, Ferndown, BH22 9AP Suitable for people who are These 4-week blocks of gentle walking, with encompass short wanders around the 10 - 11am looking to increase their an exercise referral specialist, are the next forest and lakes to enjoy the fresh air and BH Live Active, Corfe Mullen, BH21 3LE activity levels. They are step up from Wander. The exercise classes beautiful countryside. The sessions include between 30-60 minutes and encompass a slightly longer ‘amble’ around 10.15 - 11.15am seated exercises and balance and strength may include some moderate the park and forest to enjoy the scenery. conditioning. They are led by an exercise slopes, steps and uneven The sessions include seated exercises and Wednesdays referral specialist and are ideal for building surfaces. balance and strength conditioning, so are an your confidence. Golf Club, Sturminster Marshall, BH21 4BD ideal class to continue building your fitness Dates: 10 - 11am Level Three and strength. Block 1: Mon 29 Apr - Mon 3 Jun West Parley Sports & Social Club, BH22 8SQ Suitable for people looking Block 2: Mon 10 Jun - Mon 1 Jul Dates: 10 - 11am for more challenging walks. Block 3: Mon 8 Jul - Mon 29 Jul Block 1: Mon 29 Apr - Mon 3 Jun Moors Valley Country Park & Forest, BH24 2ET* They are generally 45-90 Block 4: Mon 5 Aug - Mon 2 Sept Block 2: Mon 10 Jun - Mon 1 Jul 10 - 11am 10 - 10.30am minutes and may include Block 5: Mon 9 Sept - Mon 30 Sept Block 3: Mon 8 Jul - Mon 29 Jul QE Leisure Centre, Wimborne, BH21 4DT** steeper slopes, steps, Block 6: Mon 7 Oct - Mon 28 Oct Block 4: Mon 5 Aug - Mon 2 Sept uneven surfaces and stiles. 10.30am - 12pm Block 7: Mon 4 Nov - Mon 25 Nov Block 5: Mon 9 Sept - Mon 30 Sept Block 8: Mon 2 Dec - Mon 23 Dec Block 6: Mon 7 Oct - Mon 28 Oct Location: Moors Valley Country Park & Block 7: Mon 4 Nov - Mon 25 Nov Thursdays Forest, BH24 2ET Block 8: Mon 2 Dec - Mon 23 Dec The Penn Court Café, West Moors, BH22 0JD Time: 9.45 - 10.30am Location: Moors Valley Country Park & 10 - 11am 10 - 10.30am Price: £18 per block Forest, BH24 2ET Vo lu nteer Age: Adults Time: 10.45 - 11.30am Fridays See page 37 for more details on active Notes: Excludes bank holidays Price: £18 per block volunteering opportunities. Age: Adults The Hub, Verwood, BH31 7QE 10 - 11am Notes: Excludes bank holidays * 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 Active 10 Brisk Walks These free brisk walking sessions are ideal for someone who would like to get a bit fitter using the Active 10 NHS app. Every East Dorset week there will be a volunteer walk leader to guide you around Moors Valley Country Park and help you increase your heart rate whilst enjoying the fresh air. First walk starts Monday 3 June. Heritage Trust Walks Date: Mondays Time: 10 - 10.45am Location: Moors Valley Country Park & Forest, BH24 2ET Longham Bournemouth Notes: Parking is free for your first 3 This eight mile walk will take you Take a step back in time and follow in the consecutive weeks. No booking required, from Longham northwards to the very footsteps of the famous local smuggler just turn up and enjoy. Excluding Bank outskirts of Wimborne, before shadowing Isaac Gulliver guided by one of the Holidays. Search Active 10 to download the the banks of the Stour to Canford Magna. Bournemouth Countryside Rangers with free app today. a 7½ miles walk. Date: Thu 25 Apr Time: 10am Date: Mon 29 Apr Location: Longham and Canford Time: 10am Summer Evening Other Walking Magna Walk Location: Bournemouth Price: £6 per person Price: £6 per person Brisk Walks Opportunities Notes: Booking essential Notes: Booking essential For 8 weeks during the summer there is an Walking for Health opportunity to take part in free brisk walks Walking for Health is England’s largest led by a volunteer walk leader from various network of health walks with over 400 location in the district.
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