Active Steps to Fitness Morland House Surgery
‘If exercise could be purchased in a pill, it would be the single most widely prescribed and beneficial medicine in the nation’ – Dr Robert Butler
Exercise has been shown to decrease the risk of developing many conditions, including depression, type II diabetes, cardiovascular disease, cancer and Alzheimer’s.
It does this because living an active lifestyle will help to: Make your heart pump more efficiently Lower and maintain healthy cholesterol levels Maintain healthy blood pressure Improve blood circulation Help you lose excess weight and maintain a healthy weight Manage diabetes Strengthen bones and muscles Increase energy levels Get you feeling happier, less stressed and able to relax better
This leaflet has been designed to help you get active so you can feel fitter, happier and healthier. It provides a brief summary and contact details of where you can get exercising locally in a fun, sociable and enjoyable way, regardless of your age or ability.
Your doctor will be able to recommend the most suitable type and amount of exercise for you. It is important that you speak to your GP before starting a new exercise programme if you have coronary heart disease, high blood pressure or diabetes, or if you sometimes feel pain in your chest when exercising or under stress.
Always ensure that all instructors are fully qualified & insured, and are able to take account of your abilities – we cannot guarantee the suitability of the activities contained within this leaflet.
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How much should I be exercising? The amount and type of exercise will always depend on the individual and it is important that you consult your doctor if you have any condition which may affect your ability to exercise. The NHS guidelines recommend that adults do 150 minutes of moderate exercise and 2 strength exercise sessions every week, whilst children should be active for 60 minutes every day. More details and excellent advice on the most appropriate amount and type of exercise can be found via the following link: https://www.nhs.uk/live-well/exercise//
Do what you enjoy! You are far more likely to stick with an exercise programme if you enjoy what you are doing. We have tried to include a range of activities and exercises to suit everyone’s needs and preferences so find something you enjoy and get your friends and family involved, too!
There is only one YOU The NHS has launched the oneYOU campaign to make sure you’re making the right decisions to impact your future health. It offers free tips, tools and support and you can get started today by taking the free ‘how are YOU?’ quiz at: https://www.nhs.uk/oneyou/how-are-you-quiz/
Break it up Struggling to find time to get your daily 30 minutes exercise in? Try splitting it into sessions of 10-15 minutes and do these 2-3 times a day; it is just as beneficial to heart health, as long as you’re getting the active minutes in! Always try to incorporate movement into your daily routine too – it’s easier than you may think and once you’ve made it a habit it will be easier to maintain. Some ways to stay active throughout the day are: - Always take the stairs and avoid escalators/lifts - Get off the bus/tube a stop early and walk the rest - Park your car a 10 minute walk from your destination - Cycle or walk wherever possible - Try using a pedometer so you know how much you’re moving - Pick up the pace! Make your next walk to the shops a brisk one
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ACTIVITY LIST
The following list gives an overview of what is on offer in the local area but is by no means exhaustive. We are always open to suggestions and recommendations so do let us know if there is something you think should be on here. Be sure to discuss this with your friends and family members, too, to make sure no one is missing out!
Children and Young People There are a vast number of sports clubs in Oxfordshire for children and young people to attend, and the following link directs you to the South Oxfordshire club directory: http://www.southoxon.gov.uk/sites/default/files/Club %20Directory%202014.pdf
Cycling A group of village cyclists meet in Great Milton every Saturday morning at 9:30am and Tuesday evening at 6:30pm, when light allows. For more information, contact Bill Fox on 01844 279716.
The Forest Hill Cycling Collective is a very informal group of cyclists who meet every Wednesday at 6pm at the White Horse pub in Forest Hill, from April to September. The ride is usually about an hour, covering 20 miles, although this is variable depending on ability. For more information on this free and sociable group, visit their Facebook page. It is open for anyone to join and is regularly updated with details of upcoming rides: www.facebook.com/groups/foresthillcc. The group welcomes anyone with a basic level of fitness and asks that everyone wears a helmet.
Generation Games This is an initiative emphasising the message that it is never too late to get active. Run by Age UK Oxfordshire, the scheme is geared towards the older members of the community, using alternative methods such as seated exercise and Zumba Gold. Generation Games is free to sign up to and provides you with a ‘Gentle Exercise at Home’ DVD, recommendation on what exercise might suit you, and you can find out what exercise sessions are near you. You can log your activity, receive rewards, and get regular news, updates and support. Classes include: - Exercise to music - Tai Chi - Chair-Dancing - Big, Bold and Balance - Strength & Balance For more information or to register online, visit: https://www.generationgames.org.uk/. Alternatively, you can register by phone by calling 01235 849403.
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GO Active GO Active (Get Oxfordshire Active) is a county-wide brand to provide more opportunities for people of all generations and abilities to get active. It includes initiatives such as GO Active Get Healthy with Diabetes and GO Active Gold (more information on both below). Activities that they provide include Nordic walking, cycling, open water swimming and walking netball, amongst others. Full details on the programme can be found on the following link: https://www.getoxfordshireactive.org/ GO Active Gold This project aims to get people in rural areas aged 55 and over to live more active and social lifestyles. They have set up local activities to cater for all abilities, a table of which can be found below. For more information on any of their programmes, contact the Active Community Scheme on 01235 422226. You can keep up to date with all GO Active Gold initiatives via Twitter: @GAOxfordshire
Go Active Gold are also running ‘learn to bowl’ courses for those wanting some guidance before joining the regular sessions. They are running classes every Tuesday at 6pm in Thame throughout the summer, which is free for anyone to attend.
Activity Venue Time Day Cost Keep Fit Senior Circuits Watlington Memorial 10-11am Fri £6/£4.50 Club Keep Fit Senior Circuits Watlington 9:30-10:30am Tue £6/£4.50 (outdoors) Recreation Ground Keep Fit Senior Circuits Beckley & Stowood 8:30-9:30am Thu £10 Village Hall Keep Fit Senior Circuits Forest Hill Village Hall 10:30am-11:30am Tue £6 Keep Fit Senior Circuits Chinnor Pavilion 11-12 noon Thu £5 Table Tennis Chinnor Methodist 10:30-12 noon Mon £2.50 Church Table Tennis Chalgrove Village Hall 10-11am Mon/Thu £2 Table Tennis Horspath Hub 10-12 noon Tue £2 Table Tennis Beckley Village Hall 10:30-11:30am Mon £2 Tai Chi Greet Memorial Hall, 3:30-4:30pm Tue £6 Warborough Tai Chi Tetsworth Village 10-11am Mon £5 Hall Pickleball Chinnor Village Hall 1-2:30pm Mon £2 Walking Football Chalgrove MUGA 6:30-7:30pm Wed £2 Walking Football Chalgrove MUGA 10-11am Fri £2 Yoga Holton Village Hall 10-11am Thu £7 Yoga / Seated Yoga Watlington Memorial 11-12 noon Thu £7 Club Yoga St Lawrence Hall, 4:30-5:30pm Thu £5 Warborough Yoga Chinnor Pavilion 10-11am Thu £5 Zumba Gold Chalgrove Village Hall 9-10am Fri £5
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Gym The gym is undoubtedly a great place to start when looking to increase your activity levels. Whether you’re wanting to train alone, with friends or family members, or book sessions with a personal trainer, there are many gyms in Oxfordshire where you can get started. Some of these are listed below: Barton Leisure Centre 0344 893 3222 BuzzGym, Westgate Centre Oxford 01865 570310 David Lloyd, Oxford Business Park 0345 129 6811 FeelFit Gym & Spa, Templars Square 01865 711333 Park Sports Centre, Wheatley 01865 872128 PureGym, Templars Shopping Park 0345 013 3468 Racquets Fitness Centre, Thame 01844 261754 Thame Leisure Centre 01844 215607
Swimming Swimming is an excellent form of exercise that improves heart fitness, tones muscles and builds strength, whilst taking some of the stress off your body due to its non-weight-bearing nature. This makes it suitable for a huge variety of people. There are a number of swimming pools in Oxford and Oxfordshire, both indoors and outdoors. These include: Barton Leisure Centre 0344 893 3222 Ferry Leisure Centre 01865 467060 Hinksey Outdoor Pool 01865 467079 Leys Pool and Leisure Centre 0344 893 3222 Thame Leisure Centre 01844 215607
Walking GO Active (and Get Healthy with Diabetes) The Go Active programme (more information above) has developed many walks in Oxfordshire, with an increasing number being started in the villages surrounding Wheatley. There is a particular focus on patients with diabetes and GO Active are looking to grow services for these patients. However, the walks, including the recently established Chalgrove Walk, are open to anyone. The GO Active website has plenty of information, including specifically South Oxfordshire Activities, which can be found at https://www.getoxfordshireactive.org/south-oxfordshire-activities. You can also contact the Active Community Scheme on 01235 422226. Health Walks There are a series of instructor-led walks around the local rural area, with varying degrees of difficulty. The walks are open to anyone, and details of the walks can be found at: https://www.getoxfordshireactive.org/uploads/updated-south-hw-leaflet.pdf Be sure to contact Margaret Wiggall before your first walk, on: 01865 890730 or [email protected]
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Other Local Walking Opportunities Thame and Wheatley Ramblers organise a series of health walks. A list of those for summer 2019 can be found at: http://www.horspath.org.uk/posters/RamblersJuly2019.pdf
Wheatley Walks is a group of casual walkers who meet every Thursday morning in the car park behind Wheatley Park 6th Form Centre. Be sure to contact either Anne on 01865 872628 or Jean on 01865 873430 before your first walk.
Yoga Yoga has been shown to help with relaxation, lowering blood pressure and lessening chronic pain, such as lower back pain and arthritis.
Yoga Lizard is run by Hayley Bamford, who teaches Power Vinyasa Yoga to adults and also runs classes for kids from 2 to 12 years old. Her timetable for Power Vinyasa is below, and her classes for children are on Thursday afternoons in Great Milton. Great Milton Pavilion Mon 09:30 & Tue 19:30 The Watlington Club Tue 09:15 & Wed 09:15 Garsington Sports and Social Club Thu 09:15 Great Haseley Village Hall Fri 09:15
For more information on Yoga Lizard, including pricing, kids classes and Hayley’s background as a yoga teacher, visit their website: www.yogalizard.co.uk
Yvonne Cartwright runs classes in the villages surrounding the practice and she can be contacted on 01844 279205. You will need to bring comfortable clothing and a floor mat. The current class schedule is below: Pine Lodge, Little Milton (fitness & yoga) Monday 10:30 Neighbours’ Hall, Great Milton (fitness & yoga) Monday 19:30 Neighbours’ Hall, Great Milton (fitness & yoga) Wednesday 18:00 Tiddington Village Hall (yoga only) Thursday 10:30
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Zumba Zumba classes incorporate both dance and fitness elements and are an enjoyable way to socialise, get active, and get healthier through improved coordination and greater heart health. There are sessions in Chalgrove, Chinnor, Thame and Watlington, as well as others in the surrounding villages. To find your nearest class and details of each one, click on the following link: https://www.zumba.com/en-US
Other Local Activities Fit and Tonic Fit & Tonic runs regular group classes in Great Haseley village hall, as well as 1-to-1 and small group sessions by appointment only, in a private gym in Wheatley. Details on the Great Haseley sessions are: Monday 9-10am core and strength Tuesday 9-10am HIIT Thursday 7-8pm HIIT Individual sessions are £7 each, or £35 for 6 sessions To book into a class or for more information about 1-to-1/small group sessions, please contact Sharon on 07738 660828 or [email protected]
FitSteps FitSteps fuses ballroom and Latin dances with fitness techniques to create an entertaining way to keep fit Classes are suitable for anyone – of any age or fitness – and you don’t need a partner Sessions are on Mondays and Thursdays during term time, 10:30-11:25am at Rose Hill Community Centre Classes are £6 each on a pay-as-you-go basis For more information or to book in for your first session, contact Claire Waite Brown on [email protected] or 07768 518967, or visit the group’s Facebook page: https://www.facebook.com/FitstepswithClaireOxfordAndThame/
Great Milton Hard Surface Play Area (Tennis Club) Members can book the court for personal use, or take advantage of lessons offered by a professional coach The tennis court is located within the grounds of Great Milton School Contact: [email protected]
Park Badminton Club Looking for experienced adult badminton players 20:00-22:00 on Mondays Park Sports Centre, Wheatley Contact: Steve on 07769 827335 or [email protected]
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Wheatley Rugby Club – Seniors Training 7-9pm Tuesdays and Thursdays Wheatley Playing Fields All relevant contact details can be found on the club website, at: https://www.wheatleyrufc.com/contact
Wheatley & Thame Karate Club Traditional karate, welcoming those of any ability from aged 7 upwards (including adults) All sessions are held at Wheatley Park Sports Centre and cost £4, plus an annual £20 membership (including insurance) Family sessions: Wednesdays and Fridays 7-9pm Advanced sessions: Sundays 10am-12 noon For more information, visit www.ekr.uk.com or contact Roland Read on 01865 873691 / 07929 070007 or [email protected]
We are very aware that the fitness, activity and exercise scene is always changing and we want to stay as current as possible. We would love to hear from you with any updates, reviews or recommendations so please contact Rowan White on [email protected], if you have any suggestions. Last updated: 11th July 2019
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