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Explore Hillingdon: Walking and Cycling Activities for All Includes Walk Hillingdon Timetable for Oct to Dec 2012

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Explore Hillingdon: Walking and Cycling Activities for All Includes Walk Hillingdon Timetable for Oct to Dec 2012 Explore Hillingdon: Walking and cycling activities for all Includes Walk Hillingdon timetable for Oct to Dec 2012 www.hillingdon.gov.uk/change4life Pledge for your chance Focus on health to win! World Mental Health Day As part of change 4life Hillingdon we are 10 October 2012 giving away an exclusive annual leisure centre Regular physical activity such as walking membership to one lucky adult and a year’s and cycling improves mood, helps relieve swimming to a child or young person under depression, stress and anxiety as well as 16. Just log onto the change4life Hillingdon increase feelings of well-being. website and sign your pledge today! Did you know? What is change4life 83 per cent of people with mental health Hillingdon? problems looked to physical activity to help Change4life Hillingdon is all about encour- lift their mood (MIND). aging you to become healthier and happier. Not feeling isolated and alone is an By taking part in physical activity as part of important aspect of good mental health. your daily routine, combined with sports and For more information: www.mind.org.uk organised activities, you are helping to reach your weekly goal of at least 150 minutes of Mark this day by joining us on a led walk activity (60 minutes each day for under 19s). from Hillingdon Hospital to Yiewsley You can find out more about change4life Library for a wellbeing talk. See page 8 Hillingdon including suggestions, tips and for more information. encouragement, at www.hillingdon.gov.uk/ change4life World Diabetes Day Why walk and cycle? 14 November 2012 Walking and cycling, whether for recreation, Regular physical activity such as walking getting out and about, or travelling to work and cycling can prevent us from developing or school, has many benefits: type 2 diabetes, lowering the risk up to 60 • meeting people per cent. • getting to know your local area For more information: www.diabetes.org.uk • being active • appreciating nature Mark this day by wearing blue and • saving money joining us on the Hillingdon Hospital or • improving your health Yeading Brook Meadows walks. • it can be quicker than driving! Information about diabetes will be available afterwards. See pages 8 and 9. 2 3 Walking Walk Hillingdon Any walking is good for you and we should Walk Hillingdon walks are free and are aim to walk 10,000 steps a day. Most of us designed to allow you to walk at your own pace walk between 3,000 and 4,000 steps as part to increase your heart rate and improve your of our daily routine. health and wellbeing. All walks are circular unless stated. Using a pedometer can help you reach 10,000 steps 1 Easy, no gradients, even ground, walking time 30 mins, slow paced walk. Wearing a pedometer is an easy way 2 Moderate, some slight gradients, mostly to track your steps each day. even ground, walking time up to one hour, • Start by wearing the pedometer slow to medium paced walk. every day for one week. 3 Moderate to difficult, includes gradients, • Put it on when you get up in the some uneven ground, walking time upto morning and wear it until bed time. one hour, medium to fast paced walk. • Record your daily steps in a log or 4 Difficult, includes gradients, rough ground, notebook. walking time over one hour, medium to fast • By the end of the week you will know paced walk. your average daily steps. Please note: A reasonable goal for most people is to • Further information for all walks, including route maps is available from www.hillingdon. increase average daily steps each week by gov.uk/walking. 500 per day until you can easily average 10,000 per day • Registration starts 15 minutes before the published start time. A sedentary person may only average 1,000 to 3,000 steps a day. Adding steps to • Suitable footwear should be worn for off road your daily routine is good for you and can walking. make a difference to your wellbeing and • Sorry, but no dogs allowed (except guide or general health. assistance dogs). • The role of the leader is to make sure that the health walk is safe and effective and that the walker’s experience is a positive one. • If you are bringing a group or have additional needs, please contact the Specialist Health Promotion Team in advance on 01895 277615. Walking for health is a national programme that maintains high standards for health walks. Hillingdon gained accreditation in 2008. 4 5 Stockley Park Ruislip Lido and Woods Distance: 3–4 miles Distance: 1.5–3 miles Mondays Tuesdays Start time: 11am Start time: 11am October 8, 22 October 16 Grade of walk: 3 , 4 Grade of walk: 1 , 4 November 5, 19 Meet at: Goulds Green bus November 13 Meet at: Bus stop by main December 3, 17 stop, Harlington Road, December 11 entrance, Reservoir Road, Hillingdon Ruislip, HA4 7TY Bus: A10, U4 Bus: 331, H13 Note: Walkers can choose Manor Farm, Ruislip an easier route, partly Distance: 3 miles Mondays unaccompanied (grade 1 ) Start time: 2pm or complete the whole walk October 1 Grade of walk: 2 (grade 4 ). November 5* Meet at: Manor Farm December 3 Library, Bury Street Ruislip, Charville Buggy Club Distance: 1.5-2 miles HA4 7SU Every Bus: 331 Wednesday Start time: 10.30 Note:*Local history talk in Grade of walk: 1 , 2 Manor Farm House after Meet at: Charville Children the walk. Centre, Bury Avenue, Hayes Bus: U7 Norman Leddy Gardens, Hayes Note: A walk for adults, often Distance: 0.5–1 mile Tuesdays to places where children will Start time: 11am have the chance to play. For October 2, 16, 30 Grade of walk: 1 more information contact November 13, 27 Meet at: The Beck Theatre Charville Children Centre on December 11 foyer, Grange Road, Hayes, 020 8841 3266. UB3 2UE Walk and weigh, West Drayton Bus: 427, 607, U4, 98 Distance: 2–2.5 miles Ickenham Every Tuesday Start time: 10am Distance: 3–3.5 miles Grade of walk: 2 Tuesdays (excluding Start time: 11am Meet at: Com Café, 60 Byron Christmas Day) October 2, 30 Grade of walk: 3 Way, West Drayton, UB7 9JD November 27 Meet at: Outside Ickenham Bus: U3 Library, Long Lane, Ickenham, Note: Walk is free, weigh in UB10 8RE after walk costs £2. Contact Bus: U1, U10 Laura Muir on 01895 430751. 6 7 Ickenham Marsh (long walk) Yeading Brook Meadows (Part of the Crane Valley Community Project) Tuesday Distance: 5-6 miles Start time: 10am Distance: 2.5–3 miles October 23 Wednesdays Grade of walk 4 Start time: 11am Meet at: Coach and Horses October 10* Grade of walk: 2 Pub, High Road, Ickenham, November 14** Meet at: Yeading Community UB10 8LJ December 12 House (in between Yeading Bus: U1, U10 Junior and Yeading Infant Note: The group will be schools), Carlyon Road, having lunch at the end of Hayes, UB4 8LF this walk. Bus: 427, 607, 140, E6 Note:*Trees from seed walk. Hillingdon This walk will last longer Distance: 2–2.5 miles Every than usual, ending at around Wednesday Start time: 2.30pm 1pm. Contact Andy Willmore Grade of walk: 1 , 2 020 8755 2339 for more (excluding Meet at: Hillingdon Hospital information. Boxing Day) main entrance, Pield Heath **World Diabetes Day walk. Road, Hillingdon See page 3. Bus: U1, U2, U3, U4, U5, U7 Gutteridge and Ten Acre Woods Note: World Mental Health (Part of the Crane Valley Community Project) Day walk on 10 October. Distance: 4 miles World Diabetes Day walk on Wednesdays 14 November. See page 3. Start time: 11am October 24 Grade of walk: 3 , 4 November 28 Minet Country Park Meet at: Charville Library, Distance: 2 miles Wednesdays Bury Avenue, Hayes, UB4 8LF Start time: 10.30am Bus: U7, 195 October 3 Grade of walk: 2 Note: Contact Andy Willmore November 7 Meet at: Minet Lodge Visitor 020 8755 2339 for more December 5 Centre, Springfield Road, information. Hayes, UB4 0LL Bus: 427, 607 Note: Contact Alison Shipley 01895 250647 for more information. 8 9 Little Britain Harefield Distance: 3–4 miles Distance: 3.5–4 miles Thursdays Fridays Start time: 11am Start time: 11am October 12 October 4, 18 Grade of walk: 3 Grade of walk: 4 November 15, 29 November 9 Meet at: Yiewsley Library, Meet at: Bus stop on December 13*, 27 December 7 High St, Yiewsley, UB7 7BE Harefield Green, Breakspear Note:* Wildlife talk from Road North (near the pond) Herts and Middlesex Wildlife Bus: U9, 331 Trust during the walk. Bus: 222, U3, U5, U1 Denham Distance: 3–4 miles Fridays Lake Farm and Barra Hall Start time: 11am Distance: 3.5 miles October 26 Grade of walk: 3 , 4 Thursdays November 23* Start time: 11am Meet at: Station Parade October 4 Grade of walk: 2 December 21 shops, Denham, UB9 5ET November 1 Meet at: Botwell Green Bus: 331 December 6 Sports and Leisure Centre, Note:*Wildlife talk from East Avenue, UB3 2HW Herts and Middlesex Wildlife Note: Contact Alison Shipley Trust during the walk. 01895 250647 for more Bus: U9, 331 information. Bus: U4, U5, 95, 140, 90, E6 Uxbridge Parks Distance: 2–2.5 miles Fridays Cranford Park Start time: 11am October 5 Thursdays Distance: 3 miles Grade of walk: 2 , 3 Start time: 11am November 2, 30 Meet at: Level 3 Uxbridge October 18 Grade of walk: 2 December 28 Library, High Street November 15 Meet at: Outside the Uxbridge, UB8 1HD December 20 Information Centre, Cranford Park, The Parkway, TW5 9RZ Uxbridge Alderglade Note: Contact Alison Shipley Fridays Distance: 2–2.5 miles 01895 250647 for more Start time: information.
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