Physical Activity

A lack of physical activity can lead to health problems. But small changes to the way in which you live can lead to big benefits for your health.

  • Being regularly active helps to prevents diseases such as Diabetes, Heart Disease, Stroke and some Cancers.
  • It helps you maintain an ideal weight and can help with weight loss.
  • It improves co-ordination, flexibility and muscle strength, which can help to reduce the risk of falls for older people.
  • It helps to ease depression and anxiety and improves sleep patterns.
  • It can help to reduce high blood pressure.

How much should you do?

  • Adults should be moderately physically active for at least 30 minutes on five or more days of the week.
  • Children should be active for 60 minutes every day.
  • The activity needs to raise your heart rate and be sustained for at least 10 minutes to have health benefits.
  • Physical activity may include brisk walking, cycling, active recreation or formal sports and organised activities.
  • Structured activity such as going to the gym or attending an exercise class should be enjoyable – if you don't like it you won't stick at it!
  • Get your family/partner involved then it becomes social too!
  • If you are active its more likely your children will be too, be a good role model for them.

Ways to be more active:

  • Make activity part of your daily routine, once it's a habit it easy to maintain.
  • Cycle or walk where possible instead of taking the car, you will be doing your bit to save the environment too!
  • Use the stairs rather than the lift and always walk short journeys.
  • Try using a pedometer, it's a useful tool that counts your daily steps and it good for motivation and tracking daily improvements. Some practices will lend these to patients so ask your GP.
  • If you want to start gently and need some support you could also join a Health Walk. There are many walks available across Oxfordshire.
  • If you have a medical condition or are overweight you may be eligible to join the Oxfordshire Exercise on Referral Scheme. Talk to your GP about whether this is an option for you.
  • If you prefer being outside then how about joining a BTCV Green Gym® . It offers you the opportunity to 'work out' in the open air through local, practical environmental or gardening work.
  • Find out what going on at your adult education centre, local leisure or community centre and look in the local paper for clubs too.
  • Dance is activity too! There are lots of dance studios and clubs around Oxfordshire offering anything from ballroom dancing to salsa.
  • Use the internet to see what else is available - there may be something on your door step.

Sources of information and support in Oxfordshire

Go Active (Get Oxfordshire Active)

go active

Go Active is a countywide project to increase physical activity levels (number of adults achieving the recommended 30 minutes exercise five times a week) by at least one per cent per year.

Go Active Coordinators are based at each of the districts councils and are working to promote and create opportunities for people to take part in physical activity. More information and a local 'activity search' are available at www.getoxfordshireactive.org.

If you would like to speak to your local coordinator about becoming more active and opportunities in you local area the contact details are below.

Local Coordinators

Cherwell Area: Hazel Field
01295 221715
07964 251934
Hazel.Filed@cherwell-dc.gov.uk

Vale Area: Anna Capel-Davies
01235 540 369
07768 567 876
Anna.capel-davies@whitehorsedc.gov.uk

Oxford City: Vicki Galvin
01865 252720
07833 400 899
vgalvin@oxford.gov.uk

South Oxfordshire: Hendriette Thorn
01491 823 175
07717 836 750
Hendriette.thorn@southoxon.gov.uk

West Oxfordshire: Sean Christie
01993 861564
07595 090379
sean.christie@westoxon.gov.uk

Another useful website is active places, www.activeplaces.org. You can use this to find local facilities in your area.

Exercise on referral

The Oxfordshire exercise on referral scheme offers structured exercise to patients who are sufficiently motivated to access the scheme and would benefit clinically. Referral is from participating practices for a 12 week personalised exercise programme at a reduced price.

Exercise on referral is available at 19 venues across the county.

Health Walks

Health Walks are short, organised walks, led by trained volunteers from the local community. They are part of the national Walking the Way to Health Initiative which has helped to develop walks across the country. Designed with health in mind they can improve both physical and mental health by offering a safe, friendly and supported environment where everyone can walk at their own pace and not be left behind to walk alone. There is also opportunity to socialise with refreshments at the end of the walk.

Health Walks are perfect for beginners, for those who would like to become more active or perhaps lack the confidence and knowledge about where to walk. Many of the walks have a variety of routes and offer the opportunity to move onto more challenging walks as fitness increases. However, there will always be a short, unchallenging walk on offer for those who need it and all walks are supported by volunteer walk leaders.

There are various local walks around the county and we are continually looking to expand the walking programme, but as walks are primarily led by volunteers we are limited by the number of volunteers we have. So, if you enjoy walking and meeting people and have a little spare time why not think about being trained as a volunteer walk leader?

Current walks are in the following locations and you can contact the organiser of each scheme to find out more details:

Area
Lead by
Contact
Cherwell
Wendy Kingsbeer
Oxford City
Maureen Forrest

01865 552295
info@northoxfordassociation.org.uk
Oxford City
Vicki Galvin

01865 252720
vgalvin@oxford.gov.uk
South Oxon
Bernard Novell
South Oxon
Margaret Wiggall
South Oxon
Robin McStay
South Oxon
Rose Cross
South Oxon
Chris Brook
Vale
Cath Fletcher
Vale
Eddie Williams
01367 241142
07952 666731
Vale
Eileen Rodgers
Vale
Briony Newport

01865 739173
brionynewport@f2s.com
West
Witney leisure Centre
01993 202020
West
Carterton Leisure Centre
01993 861981

If you would like more general information on Health Walks, how to set up a scheme in your area, or information on how to volunteer and access free training as a walk leader, please contact Becky Hitch, Public Health, Oxfordshire PCT on 01865 336870 becky.hitch@oxfordshirepct.nhs.uk or Brian Conroy, Community Development Officer, Social and Community Services on 01993 704007 brian.conroy@oxfordshire.gov.uk
For information on other Health Walks around the country, please visit: www.wfh.naturalengland.org.uk

Green Gyms

You may prefer an alternative method of getting your quota of physical activity! There are now Green Gym sites around Oxfordshire, which offer a range of activities to promote conservation in local communities, while getting exercise at the same time. Green Gyms are organised nationally by BTCV and supported locally by other organisations.

Conservation tasks may vary according to season and need, but examples are planting bulbs, planting hedges, or cutting back overgrown areas. No experience is necessary as trained leaders are there to support and all tools are provided. The sessions are free of charge and are an opportunity to meet other people with an interest in the environment and also have that all important tea break to socialise!

Sites that are currently in operation in Oxfordshire are- Abingdon, Bicester, Chipping Norton/ Woodstock, Sonning Common and Wallingford.

If you are interested in linking in with any of the sites, contact Nina Sperinck (n.sperinck@btcv.org.uk) for more details.

For more information on Green Gyms and the work of BTCV, please visit www2.btcv.org.uk