Healthy Peterborough

Physical Activity

Let's get Moving

An eight week exercise-only programme for adults who want to increase their physical activity - can be mixed gender or ladies-only. Find out more by view our leaflet here!

 LGM 1 LGM 2

 Adult Physical Activity for those who are inactive or living with a long term condition:

Date / Group / Instructor

Location

Time

Tuesday

5th March 2019 – 23rd April 2019

 

Cancer Well-being Clinic

(internal referrals only)

10am – 11am

Tuesday

9th April -  28th May

(Ladies Only)

 

Iqbal Centre

157 Cromwell Road, 

Peterborough.

PE1 2EL

12pm – 1pm

Tuesday

2nd April - 21st May

Ferry Meadows

2pm – 3pm

Wednesday

24th April -  12th June

Tru Gym

Earlham House, Brook Street

Peterborough 

PE1 1FQ

1.30pm – 2.30pm

Thursday

4th April – 23rd May

Gladstone Park Community Centre

Bourges Boulevard

PE1 2AN

9.30am – 10.30am

Friday

5th April – 24th May

Peterborough Sports Club

Bretton Gate
Peterborough
PE3 9GZ

10am – 11am

Saturday

6th April – 5th May

(available to BMC patients only)

Boroughbury Medical Centre

Craig Street

Peterborough

PE1 2EJ

11.30am – 12.30pm

 

To apply: 

Email healthy.peterborough@nhsnet. or call direct on 0800 376 56 55 or 01733 590064 to book on the dates above or to enquire about future dates. If you have a long-term condition, we will need consent from your GP.

Download our self referral form here or complete the form online here

For more information about all the lifestyle services available in Peterborough take a look at the attached leaflet:

Peterborough Lifestyle Services 

 Tell us how we did by completing our online client satisfaction survey

Let's get healthy

Our free healthy lifestyles club running in schools and community settings.

The club is ten weeks for children aged 7-12. They are interactive and fun sessions, parents can attend the last 20 minutes of the sessions. Parents can directly refer.

We also run a 6 week course for children aged 4-6 and their parents. The sessions are interactive and lots of fun.

Workshops include learning about sugary drinks and food swapping for healthier snacks, making smoothies, and blindfold fruit & veg taste testing, and also activities and games such as parachute games and shuttle races.

View our leaflet by clicking here!

Children’s Healthy Lifestyle Club:

Date

Location

Time

Thursdays 

17th January - 21st February 

4-6 year olds

Millfield Community Complex

New England Complex

Lincoln Road 

Peterborough 

PE1 2PE

4.30pm - 5.45pm

Saturdays 

26th January - 30th March 2019

7 - 12 year olds 

TRUGYM

Earlham House

Brooke Street 

Peterborough 

PE1 1Q

10.00am - 11.00am 


Email healthy.peterborough@nhs.net. or call direct on 0800 376 56 55 or 01733 590064. If you have a long-term condition, we may need consent from your GP.

Download our self referral form here or complete the form online here

For more information on services available from Healthy Peterborough take a look at our lifestyles booklet:

Peterborough Lifestyle Services

LGG 1

Tell us how we did by completing our online client satisfaction survey

Support & Useful Links - Physical Activity

If exercise were a pill, it would be one of the most cost-effective drugs ever invented. It’s free, easy to take and has an immediate effect.

People who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke, and some cancers. Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

However for some people becoming more active requires support.  Below are local physical activity programmes as well as links to national websites that can give advice. 

FREE Let's Get Moving classes 
An eight week exercise-only programme for adults who want to increase their physical activity - can be mixed gender or ladies-only. Find out more by view our leaflet here

 

Let's get Healthy
Our free healthy lifestyles club running in schools and community settings for 4-12 year olds. Find out more

 

 

 

Vivacity
Vivacity offers a range of sporting activities to encourage people from all backgrounds and ages to become more active and participate in sport and fitness activities. Some activities are free and some are provided at subsidised prices, due to their specialist nature.

Children's activities
Disability Sports
Exercise for people with long term health conditions
Nordic Walking and Walking for Health

 

PGER new logo 2017

Perkins Great Eastern Run
Be part of one of the biggest and best half marathons in the region. If your fitness levels aren't up for the half marathon, sign up for the 5k fun run.  Free training sessions are also available.


     Change4Life
As well as healthy eating, Change4Life also have lots of advice on moving more and offer the 10 minute shake-up, primarily aimed at children.
   

OneYou
Here you are find useful advice and apps to help - Active 10 and Couch to 5k

 

 

Our Parks Peterborough
Our Parks is a brand new initiative bringing FREE, group exercise classes, led by experienced, fully qualified and insured instructors, to Central Park, Peterborough.

 

 

Walk Peterborough
Walk Peterborough's website is designed specifically to record different routes around the city and surrounding areas. In addition, through mobile optimisation and GPS data, you can now conveniently map and follow your route on the go.

 


Inspire Peterborough

Inspire Peterborough for those interested in disability and inclusive sport. 
 

Disability Peterborough
DIAL Peterborough is your local centre for free confidential and impartial information and advice, for physically disabled people, their carers and families. The purpose of DIAL Peterborough is to provide a range of services that assist people with physical disabilities to achieve their potential and have maximum choice and control over their lives. 
 


St George's Hydrotherapy Pool

The warm supportive waters of St George's hydrotherapy pool can benefit children and adults with a wide range of disabilities or long-term health conditions.  It can also assist rehabilitation from surgery or an injury. 

   

 

 

 

Active 10 app

Evidence shows ten minutes of walking at a brisk intensity each day can help prevent cancer, heart disease and poor mental health.  

Public Health England's are encouraging people to do brisk 10 minute walks with Active 10 app.  Building 10 minutes continuous brisk walking into their day as a simple way to improve their health. 

The app is particularly aimed at those who have an inactive or low activity lifestyle and may find incorporating activity into their day challenging. The ‘Active 10’ app has been developed to show how much brisk walking a person is doing each day and how to incorporate more of it into their lifestyles.

We know that inactivity can lead to a whole host of health implications. But simply incorporating regular 10 minute brisk walks into everyone’s day can make a world of difference to both health, as well as general wellbeing. Plus, it is free! What could be better!

The free app combines walking intensity and time, rather than just distance or steps and is the first of its kind. It helps people gradually introduce more activiy into their daily routine, with goal setting advice and motivational tips. It has already helped 50,000 adults get more active. 

Middle aged health at risk as over 740,000 adults in East of England do not manage a brisk ten minute walk each month. Physical inactivity amongst adults contributes to one in six deaths in the UK 3 and is costing the NHS over £0.9 billion per year.

The Active10 app can be downloaded from the App Store or Google Play
 

 

How much should you be doing?

1. Children under 5 years old

Children under five should not be inactive for long periods, except when they're asleep. Watching TV, travelling by car, bus or train, or being strapped into a buggy for long periods are not good for a child's health and development. There's growing evidence that such behaviour can increase their risk of poor health. 

Being physically active every day is important for the healthy growth and development of babies, toddlers and preschoolers. For this age group, activity of any intensity should be encouraged, including light activity and more energetic physical activity.

2. Children and young people aged 5 to 18

To stay healthy or to improve health, young people need to do three types of physical activity each week: aerobic exercise and exercises to strengthen bones and muscles, such as:

  • at least 60 minutes of physical activity every day – this should range from moderate activity, such as cycling and playground activities, to vigorous activity, such as running and tennis
  • on three days a week, these activities should involve exercises for strong muscles, such as push-ups, and exercises for strong bones, such as jumping and running

Many vigorous activities can help you build strong muscles and bones, including anything involving running and jumping, such as gymnastics, martial arts and football.

Children and young people should reduce the time they spend sitting watching TV, playing computer games and travelling by car when they could walk or cycle instead.

3. Adults aged 19 - 64

To stay healthy, adults aged 19-64 should try to be active daily and should do at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

Moderate activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you're working at a moderate level is if you can still talk, but you can't sing the words to a song.

4. Older adults aged 65 and over

To stay healthy or to improve health, older adults need to do two types of physical activity each week: aerobic and strength exercises.

Older adults aged 65 or older, who are generally fit and have no health conditions that limit their mobility, should try to be active daily and should do:

  • at least 150 minutes of moderate aerobic activity such as cycling or walking every week, and
  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

 

Support and Useful Links

 

How fit are you?


The risk of many of the leading causes of ill health, such as coronary heart disease, cancer and type two diabetes, could be reduced if we were to play more sport and increase our overall levels of physical activity. 

Fitting some physical activity into your day is easier than you think.  Being active is really good for your body, mind and health – and there are lots of easy ways you can get moving!

By meeting recommended levels of physical activity for adults, your risk of heart disease, stroke and type 2 diabetes is reduced by up to 50%. 

Experts recommend that adults should do 150 minutes a week of physical activity that makes you breathe faster such as cycling or fast walking. This can be done in 30 minute sessions at different times.

Examples of activities that require moderate effort for most people include:

  • walking fast

  • water aerobics

  • riding a bike on level ground or with few hills

  • doubles tennis

  • pushing a lawn mower

  • hiking

  • skateboarding

  • rollerblading

  • volleyball

  • basketball 

Moderate activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you're working at a moderate level is if you can still talk, but you can't sing the words to a song.

We should also carry out strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

Are you doing enough? Find out by taking the One You quiz.

Vivacity leisure centres in the City Centre, Orton, Werrington, Netherton and Hampton offer exercise for health classes, as well gym and swimming options. 

Sit less and move more

Modern day life means it’s never felt easier to get to the end of the day and realise you’ve been sat down for most of it. 

People are less active nowadays, partly because technology has made our lives easier. We drive cars or take public transport. Machines wash our clothes. We entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort. Work, house chores, shopping and other necessary activities are far less demanding than for previous generations.

We move around less and burn off less energy than people used to. Research suggests that many adults spend more than seven hours a day sitting down, at work, on transport or in their leisure time. People aged over 65 spend 10 hours or more each day sitting or lying down, making them the most sedentary age group.
 
Inactivity is described by the Department of Health as a “silent killer”. Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health. Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down.
 
Finding ways to be more active can start with reducing the amount of time we spend sitting down – get up, stretch your legs and do more steps each day.

Take the stairs whenever you can and go on a brisk walk to the shops instead of driving.  

If you work at a computer most days, try getting up to talk to a colleague instead of an email, or make a cup of tea for your team. 

Spending hours watching television is not good for our bodies so why not swap the living room for the garden? Gardening is a great way of getting outdoors and being active – you could even have fun growing your own veggies too!

Surprise the dog by taking it for a walk twice a day or a much longer walk than usual – you’ll both benefit!  

Try going for a brisk walk in the park or a bike ride, or even dancing to the radio.   If you’re looking for some great places to take a walk, why not try local nature and wildlife reserves such as Cuckoo’s Hollow in Werrington, Thorpe Wood Woodlands or the Stanground Wash. 

Maybe clean the car by hand yourself using a bucket and sponge, rather than taking it to the car wash. Good for you and your wallet and you could even get the kids to help!

For young adults there are a number of skate parks and BMX tracks open to the public at all times, some are nationally recognised facilities attracting riders from all over the country.

For most of us, daily chores such as shopping or housework don't count towards your activity target. This is because your body doesn't work hard enough to get your heart rate up.

Click on the links below for ideas on building more activity into your life:

Check out Amazon's One You Health Hub where you can find products to help you live a healthier lifestyle, whether that'sgetting you more active, tracking your health or getting a better night's sleep.

Build strength

Building your strength helps keep your muscles, bones and joints strong. This will help you feel stronger, more flexible and full of energy.

Muscle strength is necessary for all daily movement, to build and maintain strong bones, to regulate blood sugar and blood pressure and to help maintain a healthy weight. 

To achieve health benefits from strength exercises, you should do them to the point where you struggle to complete another repetition. 

There are many ways you can strengthen your muscles, whether it's at home or in the gym such as carrying groceries, stepping and jumping such as dancing, heavy gardening such as digging or shovelling and exercises such as push-ups, sit-ups or lifting weights. 

Watersports and outdoor activities provide great strength-building exercises for people of all ages, and you can try lots of thee type of activities at Ferry Meadows Country Park.  Ferry Meadows also has lakes, meadows, woodlands and a riverside that make it a popular destination for many visitors throughout the year for relaxing walks as well as cycle routes.

The Strength and Flex exercise 5-week plan consists of a series of equipment-free exercises designed to improve your strength and flexibility. Strength and Flex will help you achieve your recommended two weekly sessions of strength exercises.

Get moving now

It is estimated in the UK that one out of every six early deaths results from not being physically active. 

 

Physical inactivity costs the NHS £900 million per year and if other costs such as social care are taken into account, this rises to £7.4 billion per year.

It's easy to move more and doing something is better than nothing. Start small and build up gradually – just 10 minutes at a time can be really good for you.  Make a start today. It's never too late.

By building activity into your day it keeps your heart healthy, reduces your risk of serious illness and strengthens muscles and bones. It can also be a great way of reducing your stress levels and lifting your mood if you’re feeling down. Our busy lives often means our own health is at the bottom of our list of priorities, but remember that it’s important to take time to look after yourself as not only will you feel the benefits but so will your family.  Get your heart beating faster and your lungs working harder for at least 10 minutes at a time.

Take the free online One You health quiz, to get personalised recommendations on how to start the fight back to a healthier you. Check out your score and see what tools and offers One You suggests to help you change.  Being active is all about having fun. If we don’t enjoy it, we won’t keep it up, and we all deserve to spend some time doing something we enjoy.

10 minute workouts
Short on time? Hate the gym? Too tired to exercise after work? These 10-minute workouts are just what you need. These equipment-free fitness routines are great to do at home and short enough for you to easily fit them into your daily schedule. There are six workouts, one for every day of the week if you include a rest day, each working on a different area of your fitness. 

10,000 steps challenge
Walking more, whether it's for work or leisure, is an easy way of being more active without trying too hard. Setting yourself a target of walking 10,000 steps a day can be a fun way of increasing the amount of physical activity you do. Sometimes overlooked as a form of exercise, walking can help you build stamina, burn excess calories and give you a healthier heart.

12-week fitness plan
Want to improve your health? Need to lose weight? This activity plan for beginners, combining running and strength and flexibility workouts, will get you into the habit of regular exercise in 12 weeks.  The plan is structured but flexible enough to allow you to fit the exercise sessions around your other weekly commitments.

Fitness Studio exercise classes
Take your pick from among 20 instructor-led videos in our aerobics, strength and resistance, pilates and yoga categories. No gym fees, no intimidating group classes, no timetables: exercise from the comfort of your own home whenever you want.

Gym-free workouts
Put the fun back into fitness with these equipment-free workouts for all levels.  These illustrated guides are designed to help make your workouts effective and easy to follow. 

Couch to 5k
The NHS Couch to 5K plan is designed to get you off the couch and gradually work you up to running 5K or for half an hour, in just nine weeks.

5 minute wake-up workout
Start your day feeling on top of the world with this five-minute bedroom workout combining strength and flexibility exercises.

Perkins Great Eastern Run 5k or half marathon
If you’re really keen, Peterborough hosts the Perkins Great Eastern Run in October each year and it is one of the fastest growing half marathons in the country. It also has a 5k fun run. 

Protect your mind

Being active is really good for your mind as well as your body. Getting some physical activity each day can help prevent you getting depression, anxiety and other mental health problems.

Moving more can also help you get a good night's sleep, which helps your brain to rest and recharge. If you are suffering from depression or anxiety, being active every day can help to ease the symptoms. Physical activity can also help with stress by helping to clear your thoughts so you can deal with any problems more calmly. 

How exercise helps your mental wellbeing 

Scientists think that physical activity helps maintain and improve wellbeing in a number of ways. Physical activity can help people with mild depression. Evidence shows that it can also help protect people against anxiety. Physical activity is thought to cause chemical changes in the brain, which can help to positively change our mood. Some scientists think that being active can improve wellbeing because it brings about a sense of greater self-esteem, self-control and the ability to rise to a challenge.

How you can get more active

If you want to get active, think about physical activity in the broadest sense. It can help to read the physical activity guidelines for adults. Adults aged 19 and over should do at least 150 minutes of moderate-intensity aerobic activity – such as fast walking or cycling – a week.

Find activities that you enjoy, then make them a part of your life. There's lots of information and advice on NHS Choices to help you get active:

Feel happier and enjoy life more with these five evidence-based steps for improving your mental wellbeing.

Benefits of physical activity

It’s free, easy to take, has an immediate effect and you don’t need a GP to get some. Its name? Exercise.

Physical activity can help keep you fit and well and reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

Click on the links below to find out if you're doing enough for your age:

Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Our health is now suffering as a consequence.

This is no snake oil. Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and even happier life.

People who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke, and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

“If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” says Dr Nick Cavill, a health promotion consultant.

Health benefits

Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age.

It's medically proven that people who do regular physical activity have:

  • up to a 35% lower risk of coronary heart disease and stroke

  • up to a 50% lower risk of type 2 diabetes

  • up to a 50% lower risk of colon cancer

  • up to a 20% lower risk of breast cancer

  • a 30% lower risk of early death

  • up to an 83% lower risk of osteoarthritis

  • up to a 68% lower risk of hip fracture

  • a 30% lower risk of falls (among older adults)

  • up to a 30% lower risk of depression

  • up to a 30% lower risk of dementia

Being active means getting your heart rate up, feeling warmer (perhaps even breaking into a light sweat) and making your lungs work harder.  There are dozens of local community centres around the Greater Peterborough area and surrounding villages, offering lots of opportunities to get moving, try something new and meet local people, so why not find out what yours has to offer?

Walking

Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier.  

It's underrated as a form of exercise, but walking is ideal for people of all ages and fitness levels who want to be more active.

Regular walking has been shown to reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke and some cancers.

Image result for benefits of walking

You can walk 1,000 steps in around 10 minutes. Pedometers are a fun way to keep track of your walking. Use a pedometer to work out your average daily steps and then start adding extra steps. Find out how you can benefit from walking 10,000 steps on five or more days a week.

Here are some local walking schemes:

Walking for health

Vivacity have joined forces with Walking for Health and are currently running local walks in the Peterborough area.

Walking can improve general health and happiness, joining a local walking group often encourages people to explore the outdoors, get to know their local area and meet like-minded new people. It’s really easy to get started with walking as you don’t need any special equipment, it’s completely FREE, plus it counts towards your recommended amount of physical activity.

Walking for Health enables individuals of all ages to get moving more. This form of exercise is low impact so great for people that live with any long term condition and an excellent way to socialise with like-minded individuals.

There are a number of different locations across the Peterborough area where the groups meet on a regular basis including Ferry Meadows, Werrington, Orton Mere and Dogsthorpe to name a few. There are some beautiful routes so great for taking in some of the local scenery.

Most of the walks can be adapted so you can either take a short walk, or a longer stroll depending on your own preference or ability. Everyone is welcome!

Elaine Pringle, who is one of the Walk Leaders commented: “All of the walks are on solid paths and are not just through housing estates. The walks accommodate people of differing capabilities and speeds. You do not feel that you are in a race and everyone is friendly and welcoming. The walk leaders are all volunteers but take the time to make sure all of the walkers are OK throughout the walks. Some of the walks are followed by a cuppa and a good old natter in a local café!”

The Walking for Health scheme has helped Elaine personally following chemotherapy and radiotherapy treatment for lung cancer 2 years ago. “Some of the medication I was on led to weight gain and it was suggested that I walked on a regular basis to tackle this. I was made aware of the Walking for Health scheme and joined a twice weekly 3 mile walk at my local country park. When I first joined I didn’t know anyone else but everyone was very friendly and welcoming. As the walks were at the same time and place each week I found it easier to attend. I would most definitely recommend this scheme to others. It's a great way to get some exercise and you meet some lovely people too!”

Prices: Free to all.
For more information call 01733 864 738 or email healthservices@vivacity.org  
See more at www.vivacity-peterborough.com/walks.


Walk Peterborough

The new Walk Peterborough website provides an even easier way to enjoy walking in your local area. The website is designed specifically to record different routes around the city and surrounding areas. In addition, through mobile optimisation and GPS data, you can now conveniently map and follow your route on the go.

Whether you’re looking to explore the city’s cultural and heritage sites, enjoy family-friendly days out, improve your health and well-being, want to find dog-friendly walks or simply looking to enjoy the natural environment – there’s something for everyone! You can also choose a walking distance to suit your requirements.

The charity Peterborough Environment City Trust (PECT) has produced the new website, with funding from Travelchoice. Travelchoice aims to encourage the use of sustainable travel, reduce the need to travel by car, and improve the quality of life for all residents while reducing the city’s impact on climate change.

“Walk Peterborough is a fantastic resource for exploring the beauty of the city on foot with friends, family and colleagues,” explains Esther Baffa-Isaacs, Sustainable Travel Officer at Travelchoice. “It can be used to plot your commute to work, college or university and set up walking buses to schools. The value of the social aspects of the site is endless because it makes it possible for people to share their latest walking adventure and give inspiration to others.”

Not only can you see a range of suggested walks to do around Peterborough, you can even add in your own route ideas to help others like you discover more of Peterborough. For more information, please email info@pect.org.uk and visit the website at https://www.pect.org.uk/projects/walk-peterborough/ 

 

Nordic Walking

Nordic Walking is a popular Scandinavian sport that offers a 98% full-body workout and provides great social and physical benefits for everyone. After completing the Learn to Nordic Walk course, participants can take part in our four weekly Nordic Walks, with all equipment provided free of charge. You can find your nearest Nordic walk at:

  • Regional Pool: Mondays between 3.30 - 4.30pm
  • Bushfields Sports Centre: Wednesdays between 1.30 - 3.30pm
  • Hampton Leisure Centre: Thursdays between 9.30 - 10.30am
  • Herlington Crosskeys Homes: Fridays between 12noon - 1pm
Prices for the Nordic walks: Free to Vivacity Gym Members and £4 for non-members.

For more information call 01733 863600

See more at 
www.vivacity-peterborough.com/nordicwalking.

Active Travel

We all rely on cars and public transport, because they make our lives so easy.  

Choosing more active ways to get around is a fun and easy way to fit more activity into your daily routine.  It can take a little longer and you may not be able to do it for all your journeys, but you may be surprised where you can swap the car or public transport for two legs or two wheels.  

Also, walking or cycling instead of can also be good for your pocket, as well as the environment. 

The Peterborough Green Wheel offers 45 miles of on-road and traffic-free cycle paths in and around the city to help you find alternative ways of getting to and from work, taking the school run or leisurely rides. Find out more at Travelchoice.  They can also do you a personalised travel plan.

Sustrans have great advice on how to start cycling to work, and you can even get a new commuting bike without having to pay up front through the cycle to work scheme.

Active in younger years helps you age well

Living healthily in middle age can double your chances of being healthy when you are 70.  Being active is critical to maintain a healthy body and mind for later years, and poorer health in later life is not inevitable.

Older age can mean living as well as young people by making relatively small changes to our habits and lifestyles now.  Not being active increases our risk of many conditions that will impact on future quality of life, including dementia, osteoarthritis and general physical limitations in older age. 

Older adults can be more at risk of falling, and should do exercises to improve balance and co-ordination on at least two days a week, such as yoga, tai chi and dancing. 

Being active slows the natural breakdown of your bones and muscles, and helps us maintain a healthy weight and good circulation. It also helps maintain our brains. 

If you’re looking to be active with the children or grandchildren, there are over 200 play areas for families of all ages in and around PeterboroughFacilities at some of the parks such as Central Park include a paddling pool, sensory garden, an aviary, a cafe and sports playing grounds.  The Embankment is within easy walking distance of the city centre and runs along the picturesque views of the River Nene, Bretton Park boasts one of the largest green open spaces whilst Itter Park in Paston has a bowling green and a putting green.

Pedal yourself to a healthier lifestyle

There are over 250km of cycle lanes and paths in Peterborough making cycling safe, accessible and enjoyable for the whole family. Whether you are taking leisurely rides on the Green Wheel or using our primary cycle network to reach your school or place of work, this city loves cyclists. 

Dust off your saddle and get on your bike for an easy and low impact activity, whilst improving your fitness and reducing your stress levels.

  • A cycle ride of fifteen minutes to work or the shops and back meets the recommendation for an adult’s daily activity

  • On average, cyclists live two years longer than non-cyclists and are as fit as an average person ten years younger

  • Too dangerous to cycle? Being inactive presents a much greater risk than non-cycling, with 50,000 people dying in the UK each year due to coronary heart disease related to insufficient physical activity

  • From gentle exercise to serious sport, cycling burns off calories, raises your metabolic rate and helps you to feel and look a whole lot healthier

  • Cycling firms your thighs and bottom and can even help tone your stomach muscles

As well as being good for your health you will also save money and the environment.

View Travelchoice's Get Cycling booklet for advice on cycling around Peterborough. 

For cycle routes, download Peterborough's urban cycle map and rural cycle map or try out a scenic cycle leisure routesNene Park Loop, Nassaburgh Trail, John Clare Country, Crown Lake Link and Celtic Causeway.

Set yourself a Great Eastern Challenge

Why not set yourself the challenge to be part of one of the biggest and best half marathons in the region. If your fitness levels aren't up for the half marathon, sign up for the 5k fun run (you can walk it if running is still a but daunting for you). You could even get the whole family involved in the 5k. 

The Perkins Great Eastern Run takes place on Sunday 13 October 2019 and has a great reputation among half marathons in the UK, as its fast, flat course gives runners an excellent chance of a personal best. 

Novice runners can get all the running support and training advice they need for the race. Free weekly training sessions take place at the Peterborough Embankment Athletics Track from July and on race day pacers will lead runners around the course at a variety of speeds.

To register for this year’s half marathon or 5k please go to www.perkinsgreateasternrun.co.uk.

Disability Sports

 

Vivacity offers a range of sporting activities to encourage people from all backgrounds and ages to become more active and participate in sport and fitness activities. Our Sports Development services focus on making sports accessible to everyone focussing on children’s activities and disability sports.

Some activities are free and some are provided at subsidised prices, due to their specialist nature.

FINS Disability Swimming
FINS is part of the Vivacity Swim Academy aligned with the Swim England framework and is delivered in stages for children and young people with disabilities aged between 5-19. Students get extra support in the water from staff and volunteers with classes every Saturday from 2-4pm.
Prices: £78 per for 12 classes or £25 per month with direct debit at Jack Hunt Pool.
For more information call 01733 864 759 or email swim.academy@vivacity-peterborough.com.
See more at www.vivacity-peterborough.com/fins.

Shark Basketball Club
Try your hand at basketball at one of our weekly sessions. Shark’s is a disability club that is open to individuals of all ages and abilities. Sessions take place every Sunday at Hampton Leisure Centre from 11-12pm.
Price: £2 per session at Hampton Leisure Centre.
For more information call 01733 863 783 or email disabilitysports@vivacity-peterborough.com
See more at www.vivacity-peterborough.com/disabilitysports.

Adapted Cycling
The Peterborough Adapted Cycling Scheme (PACS) gives individuals with disabilities the opportunity to try a range of specifically adapted bikes from hand cycling to adapted cycling. We have a number of qualified and experienced coaches on hand to offer support.
Sessions are every Wednesday from 10.30-11.30am and 5-7pm at the Regional Pool and Thursdays* from 10-6pm and Saturdays* from 10-12pm at Ferry Meadows (*April to September only).
Price: £2 per session
For more information call 01733 863 783 or email 
disabilitysports@vivacity-peterborough.com
See more at www.vivacity-peterborough.com/adaptedcycling.

Table Cricket Festival
Played on a table tennis surface, Table Cricket is fun for any participants covering a range of disabilities. This festival runs on a regular basis throughout the winter months at Hampton Leisure Centre.
To register your interest call 01733 863 783 or email disabilitysports@vivacity-peterborough.com.
See more at www.vivacity-peterborough.com/tablecricket.

Disability Dance
Individuals can enjoy learning dance routines, creating their own style and having fun with the freedom to express themselves to a variety of music. This session is suitable for everyone regardless of age, ability or physical restriction with session every Tuesday from 1-2pm.
Price: £3 per session at Hampton Leisure Centre.
For more information call 01733 863 783 or email 
See more at www.vivacity-peterborough.com/disabilitydance.

Archery programme
This fun indoor and outdoor activity is designed to be fully-inclusive regardless of disability with a fun competition every last Friday of each month. Dedicated archery leaders are on hand to help participants find a way of shooting that suits them.
Sessions run on Sundays at Werrington Leisure Centre between 9.45-10.45am and every Friday* at Focus Community Centre from 11-12pm (*October to March only).
Outdoor sessions run every Friday** at the Embankment Sports and Athletics Arena at the Regional Pool from 11-12.30pm (**April to September only).
Price: £3 per session or £24 for six classes.
For more information call 01733 863 783 or email disabilitysports@vivacity-peterborough.com
See more at www.vivacity-peterborough.com/archery.

Boccia programme
Boccia is similar to bowls and is enjoyable for everyone and especially those with severe impairments and is open to everyone with carers and family members are more than welcome. Sessions are every Saturday from 10.00am-12.00pm.
Price: £2 per session at the Peterborough Bowls Club.
For more information call 01733 863 783 or email disabilitysports@vivacity-peterborough.com
See more at www.vivacity-peterborough.com/boccia.

Rebound Therapy
Rebound Therapy is a form of exercise therapy that uses trampolines to provide opportunities for movement, therapeutic exercise and recreation for people across the whole spectrum of special needs. Sessions are every Thursday 4-6pm during term time only.
Price: £3 per session at Phoenix Upper School
For more information call 01733 863 783 or email disabilitysports@vivacity-peterborough.com
See more at www.vivacity-peterborough.com/reboundtherapy.

 

Weekly park runs

Peterborough Parkrun is a FREE weekly 5km event for runners of all standards, which takes place every Saturday at 9am in Ferry Meadows Country Park, Ham Lane, Peterborough, Cambridgeshire, PE2 5UU. It is not a race against other runners, but a 5k timed run and it can really be whatever you want it to be, whether that's for fun or as part of a training plan.

It offers an opportunity for all the local community, male or female, young or old, to come together on a regular basis to enjoy this beautiful park and get physically active into the bargain. We want to encourage people to jog or run together irrespective of their ability – this event is truly open to all and best of all it really is FREE!

Taking part is easy – just register before your first ever parkrun. The great thing is that you only ever need to do this once! Then just set your alarm for Saturday morning and get yourself there!

Every week we grab a post parkrun coffee in the Ferry Meadows Café, show you barcode and get a 10% discount - please come and join us! Maybe swap stories about your run that day, chat to other runners over a cup of tea or coffee and just be an important part of this new running community.

So whether you are a complete novice looking to get yourself started on your own "running journey" or a seasoned athlete wanting to use this as a part of your training schedule, you’re welcome to come along and join us.

FREE exercise classes at Central Park


Our Parks is a brand new initiative bringing FREE, group exercise classes, led by experienced, fully qualified and insured instructors, to Central Park, Peterborough.

The following classes are currently running:

BOOT CAMP
Thursdays at 18:00
Sundays at 10:00
A fitness boot camp class that mixes traditional calisthenic and body weight exercises, with interval and strength training.

What is Our Parks?

Our Parks has been created to make it easy and free for you to get fit: 

  • Our Parks classes are delivered by fully qualified and registered coaches
  • Classes are for all ability levels and ages, please view the below colour grading and class descriptions to choose the right classes for you
  • Classes last 1 hour in duration
  • You must be aged 16 or over to attend a class without an adult
  • Children aged 3 and over are welcome to attend classes, one child per adult
  • If you are under 16 but wanting to attend un-accompanied, you must have your legal guardian's permission

How it works

  • You can Join for FREE by registering here.
  • Complete your personal details including a valid email address.
  • You receive a confirmation email and click link to access your account.
  • Your unique profile will be created.
  • Browse / search for classes in parks near you via postcode or class types and book class.
  • Attend classes for FREE.

SO TURN UP, TONE UP AND GET FIT NOW BY JOINING FREE TODAY.

 

Services for people living with chronic or long term health conditions

Vivacity have a range of health and wellbeing services for people living with chronic or long term health conditions such as hypertension, diabetes and dementia and is a low-impact way to help people improve their quality of life through gentle exercise.

Hampton Leisure Centre

Monday 10.45am-11.45am Diabetes/Hypertension/Overweight or Obese
Tuesday 10.45am-11.45am Increasing mobility
Thursday 11am-12noon Musculoskeletal conditions
Thursday 1.45pm-2.45pm Stress, anxiety or depression
Thursday 1.45pm-2.45pm Dementia


Regional Fitness & Swimming Centre
 

Monday 12noon-1pm Dementia-friendly swim (£2.50)
Tuesday 7.30pm-9pm Dementia-friendly swim (£2.50)
Thursday 12noon-1pm Dementia-friendly swim (£2.50)
Friday 11.30am-12.30pm Cancer rehabilitation

 

Paston and Gunthorpe Community Centre

Monday 3pm-4pm Exercise for health - anyone with a health condition


Prices for the courses listed above are: £3 per session
or £2.50 for the Dementia-Friendly Swim sessions.
For more information call 01733 864 764 or email 
See more at www.vivacity-peterborough.com/healthservices.

 

Aqua Relax in the Sensory Pool
Let the lighting and ocean scenes take away all the stresses and strains and transport you to a relaxing environment. Soak in a comforting 32 degree shallow pool for optimum relaxation. Sessions are every Wednesday 8-9pm (ladies only) Sunday 7-8pm.
Prices for the course: £4.80 with concessionary rates available.
For more information call 01733 864 760 or email regionalpool@vivacity-peterborough.com
See more at www.vivacity-peterborough.com/sensorypool.

 

 

 

Keep moving - cut your cancer risk

Keeping active could help to prevent around 3,400 cases of cancer every year in the UK. Being physically active isn’t just good for your heart; there is lots of evidence that it can also reduce the risk of developing breast, bowel or womb cancer.

Being physically active, along with a healthy, balanced diet, can also help you manage your weight. Keeping to a healthy weight is another way to reduce the risk of developing cancer and other diseases. It is recommended that adults should aim to do at least 2½ hours of moderate activity every week.

Top tips on keeping active:

  • You don’t have to do it all in one go. All the activity you do throughout the week add up. Just 10 minutes at a time can count.
  • You can build up the amount of activity you do steadily over time.
  • There’s no need to join a gym or train for a marathon, unless you want to.
  • The more active you are, the greater the benefits you can gain.

Activity doesn’t just mean sport and exercise. Anything that makes you a bit warmer and slightly out of breath counts as moderate activity, including:

  • Cycling
  • Brisk walking
  • Heavy gardening
  • Washing the car
  • Dancing

Find out more ideas and tips on getting active for you and your family at Change4Life.

Studies show that once we make healthy behaviour a habit, it’s much easier to stick to it in the long term. To help you form healthy habits, try linking activity to a particular point in your day, like regularly walking to the station or bus stop in the morning, or meeting friends for a walk in the evening. Once you’ve set a goal, tell others about it. They can help you stick to your plans, keep you motivated, or even keep you company if you’re going for a walk, jog or cycle ride. Visit NHS Choices for ideas on how to fit physical activity into a busy schedule.

Nordic Walking

Nordic Walking is a popular Scandinavian sport that offers a 98% full-body workout and provides great social and physical benefits for everyone. After completing the Learn to Nordic Walk course, participants can take part in our four weekly Nordic Walks, with all equipment provided free of charge. Nordic walks go from Bushfield and Hampton Leisure Centres, the Regional Pool and Central Park.

Prices for the course: £15 for Vivacity Card Holders and £35 for non-card holders

Prices for the Nordic walks: Free to Vivacity Card Holders and £4 for non-card holders.

For more information call 01733 864 738 or email 

See more at
www.vivacity-peterborough.com/nordicwalking.

Walking for health

Vivacity have joined forces with Walking for Health and are currently running local walks in the Peterborough area.

Walking can improve general health and happiness, joining a local walking group often encourages people to explore the outdoors, get to know their local area and meet like-minded new people. It’s really easy to get started with walking as you don’t need any special equipment, it’s completely FREE, plus it counts towards your recommended amount of physical activity.

Walking for Health enables individuals of all ages to get moving more. This form of exercise is low impact so great for people that live with any long term condition and an excellent way to socialise with like-minded individuals.

There are a number of different locations across the Peterborough area where the groups meet on a regular basis including Ferry Meadows, Werrington, Orton Mere and Dogsthorpe to name a few. There are some beautiful routes so great for taking in some of the local scenery.

Most of the walks can be adapted so you can either take a short walk, or a longer stroll depending on your own preference or ability. Everyone is welcome!

Elaine Pringle, who is one of the Walk Leaders commented: “All of the walks are on solid paths and are not just through housing estates. The walks accommodate people of differing capabilities and speeds. You do not feel that you are in a race and everyone is friendly and welcoming. The walk leaders are all volunteers but take the time to make sure all of the walkers are OK throughout the walks. Some of the walks are followed by a cuppa and a good old natter in a local café!”

The Walking for Health scheme has helped Elaine personally following chemotherapy and radiotherapy treatment for lung cancer 2 years ago. “Some of the medication I was on led to weight gain and it was suggested that I walked on a regular basis to tackle this. I was made aware of the Walking for Health scheme and joined a twice weekly 3 mile walk at my local country park. When I first joined I didn’t know anyone else but everyone was very friendly and welcoming. As the walks were at the same time and place each week I found it easier to attend. I would most definitely recommend this scheme to others. It's a great way to get some exercise and you meet some lovely people too!”

Prices: Free to all.
For more information call 01733 864 738 or email walks@vivacity-peterborough.com
See more at www.vivacity-peterborough.com/walks.

 

 

Explore the city in a new way with Walk Peterborough!

Are you a fan of walking? Do you want to improve your health and fitness? Need a reason to get outdoors? Then Walk Peterborough may be just what you’re looking for!

The new Walk Peterborough website provides an even easier way to enjoy walking in your local area. The website is designed specifically to record different routes around the city and surrounding areas. In addition, through mobile optimisation and GPS data, you can now conveniently map and follow your route on the go.

Whether you’re looking to explore the city’s cultural and heritage sites, enjoy family-friendly days out, improve your health and well-being, want to find dog-friendly walks or simply looking to enjoy the natural environment – there’s something for everyone! You can also choose a walking distance to suit your requirements.

The charity Peterborough Environment City Trust (PECT) has produced the new website, with funding from Travelchoice. Travelchoice aims to encourage the use of sustainable travel, reduce the need to travel by car, and improve the quality of life for all residents while reducing the city’s impact on climate change.

“Walk Peterborough is a fantastic resource for exploring the beauty of the city on foot with friends, family and colleagues,” explains Esther Baffa-Isaacs, Sustainable Travel Officer at Travelchoice. “It can be used to plot your commute to work, college or university and set up walking buses to schools. The value of the social aspects of the site is endless because it makes it possible for people to share their latest walking adventure and give inspiration to others.”

Not only can you see a range of suggested walks to do around Peterborough, you can even add in your own route ideas to help others like you discover more of Peterborough. For more information, please email info@pect.org.uk and visit the website at www.walkpeterborough.co.uk.

 

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