ACTIVITY PYRAMID. Each week try to balance your physical activity using this guide
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- Aileen Cunningham
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1 ACTIVITY PYRAMID Each week try to balance your physical activity using this guide Choosing from different parts of the pyramid will contribute to better health and a more active lifestyle. Watching TV, gaming/computer/ using tablets Reduce screen time try to limit these activities or try to think of ways to make them active Take a fitness class, try weight lifting, spinning, yoga times per week Give your heart a workout try swimming, cycling, running, football... Walk the dog, take the stairs, go for a brisk walk with a friend... aim for 3 times per week every day Things to consider Plan activity in your day Set realistic goals Choose activities from all levels of the pyramid Change your routine if you start to get bored Explore new activities If you re inactive Increase daily activities at the base of the pyramid Walk whenever your can Make leisure time as active as possible DOMORE...this winter
2 MONDAY 10am-11am Zumba Allan Burgess Centre, Wanstead E11 2DL 30 (10 weeks)* am-1pm Badminton (daytime social) Redbridge Sports & Leisure Centre 5.80* 10 non-member* 11.15am-12.15pm Chair Based Yoga Allan Burgess Centre, Wanstead E11 2DL 30 (10 weeks)* pm-2pm Yoga Redbridge Town Hall, Ilford 4.20/ pm-2pm Legs, Bums & Tums Gearies School CC, Gants Hill IG2 6TD 2.50 or 6 for pm-2.30pm Zumba Allan Burgess Centre, Wanstead E11 2DL 30 (10 weeks)* pm-3pm Keep Fit Redbridge Town Hall, Ilford 3.70/ pm-4pm Keep Fit Parkside Community Centre, Goodmayes 4.70/ pm-4.15pm Keep Fit Redbridge Town Hall, Ilford 3.70/ pm-8pm Cycling Sessions Redbridge Cycling Centre 5 includes bike hire pm-7.30pm Zumba Vine Church (Holstock Road entrance) pm Goodgym Wanstead House Community Centre E11 2NT james@goodgym.org 7pm-8pm Box Circuits Wanstead Leisure Centre, Redbridge 7pm-8pm Indoor Row Fitness for beginners (on rowing machines) Fairlop Rowing Club, Fairlop Waters, Forest Road IG6 3HD FREE Please pm-8.30pm Basketball Palmer Catholic Academy, Aldborough Road South, Ilford IG3 7.15pm-8pm Adult Learn to Swim Caterham High School for week course 8pm-8.45pm Adult Learn to Swim Caterham High School for week course 8pm-10pm Badminton (No strings) Redbridge Sports & Leisure Centre 4.40 member* 5 non-member* TUESDAY 6am-7am Indoor Rowing & WRS Resistance Sliding Ilford Sports Club info@weiningers.com 10am-11am Golf (50+) Fairlop Waters, Forest Road, Barkingside IG6 3HD 10am-11am Bootcamp Ilford Sports Club, Ilford, IG1 1FY 10am-11am Bollywood Dance Chadwell CC, Grove Road, RM6 4XB 2.50 or 6 for a session or 24 Please PCM 5* for 6 weeks*
3 TUESDAY DOMORE...this winter 10am-11am Aerobics Forest CC, Davis Way, Hainault IG6 3BQ 2.50 or 6 for am-12noon Keep Fit The Jack Carter Centre, The Drive, Ilford IG1 3PS 10am-12noon Short Mat Bowls Redbridge Town Hall, Ilford 4.20/ pm-2pm Zumba Redbridge School CC, College Gardens, 2.50 or 6 for IG4 5HW 1pm-2pm Stretch & Tone/Energise Orchard CC, Broadmead Road 2.50 or 6 for pm-3pm Short Mat Bowls The Jack Carter Centre, The Drive, Ilford IG pm-3.30pm Chair Based Exercise Manford Way, Hainault 30 (10 weeks)* pm-4.15pm Chair Based Exercise Fullwell Cross Leisure Centre, Barkingside pm-6.30pm Pilates Redbridge Town Hall, Ilford 4.20/ pm-7.30pm Yoga (term time only) Seven Kings High School, Ley Street, Ilford 5.20/ pm-7.30pm Park Fitness Ashton Playing Fields 5 or 40 for pm-8pm Back2Netball St Aubyns School, Bunces Lance, IG8 9DU pm-8.30pm Back2Netball Redbridge Sports and Leisure Centre, Forest Road, IG6 3HD 7.30pm-8.30pm Karate Ilford Sports Club, Ilford, IG1 1FY WEDNESDAY 6am-7am Indoor Rowing & WRS Resistance Sliding Ilford Sports Club info@weiningers.com for 6 weeks* per session or 24 PCM Please 9.30am-10.30am Zumba Toning Jack Carter Centre, The Drive IG1 3PS am-10.30am Back2Netball Redbridge Sports and Leisure Centre am-10.30am Antenatal Yoga Newbury Hall CC, Newbury Park IG2 7LD 2.50 or 6 for am-11.15am Yoga Fullwell Cross Library, Barkingside 5.20/ am-11am Park Fitness Fairlop Waters 5 or 40 for am-12noon Badminton (No strings) Redbridge Town Hall, Ilford 3.70/ am-12noon Short Mat Bowls Wanstead Youth Centre, Wanstead 4.20/ am-12noon Nordic Walking for beginners Fairlop Waters 5 or 40 for am-12noon Aerobics St Luke's CC, Baxter Road IG1 2HN 2.50 or 6 for pm-2pm Tai Chi Redbridge Town Hall, Ilford 4.20/
4 WEDNESDAY 1.30pm-2.30pm Antenatal Yoga Orchard CC, Liston Way, IG8 7BL 2.50 or 6 for pm-3pm Keep Fit Redbridge Town Hall, Ilford 3.70/ pm-3pm Chair Based Exercise Allan Burgess Centre, Wanstead E11 2DL 30 (10 weeks)* pm-8.30pm Swimming Loxford Pool, Loxford Lane, Ilford pm-8pm Back2 Hockey Redbridge Sports and Leisure Centre Free redbridgehc@ gmail.com 7.30pm-9.30pm Badminton Issac Newton Academy, Ilford, IG1 1FY pm-9pm Adult Learn to Swim Caterham High School for week course 8.30pm-10.30pm Badminton (No strings) Redbridge Sports & Leisure Centre 5* non-member 4.40 member THURSDAY 9.45am Beginner Running Valentines Park, meet outside Café am-11am Buggy Fitness Ray Lodge CC, IG8 7PG 2.50 or 6 for am-12noon Badminton (daytime social) Wanstead Youth Centre, Wanstead 3.70/ am-1pm Badminton (daytime social) Redbridge Sports & Leisure Centre 5.80* 10.30am-11.30am Chair Based Exercise Redbridge Central Library, Ilford 30 (10 weeks)* am Dementia Walk & Talk Valentines Park, Gardeners Cottage Café Free pm-1.30pm 2pm-3pm Postural Stability Instruction Postural Stability Instruction Redbridge Central Library, Ilford 30 (10 weeks)* Redbridge Central Library, Ilford 30 (10 weeks)* pm-2pm Antenatal Yoga Loxford CC, Ilford Lane, IG1 2LG 2.50 or 6 for pm-3pm Postural Stability Instruction Redbridge Central Library, Ilford 30 (10 weeks)* pm-3pm Chair Yoga Allan Burgess Centre, Wanstead E11 2DL 30 (10 weeks)* pm-7.30pm Zumba Loxford Youth Centre pm-8pm Cardio Badminton Fitness Redbridge Sports and Leisure Centre 2.60/ pm-9pm Squash Social Wanstead Leisure Centre pm-9pm Bootcamp Ilford Sports Club, ilford, IG1 1FY 36 for 6 weeks *
5 FRIDAY 9.30am-11.30am Badminton (No strings) Ladies only Redbridge Sports & Leisure Centre 10am-11am Chair Based Exercise Allan Burgess Centre, Wanstead E11 2DL 10am-11.30am Yoga Hainault Forest Community Association, Chigwell IG7 4DF 4.25 member* 4.75 non-member* 30 (10 weeks)* / am-11.30am Yoga St Mary with Christ Church, Wanstead 4.20/ noon-1pm Gym Circuit (50+) Fullwell Cross Leisure Centre, 2.50* Barkingside IG6 2EA 2pm-3pm Chair Based Exercise Allan Burgess Centre, Wanstead E11 2DL 30 (10 weeks)* pm-7pm Pilates Ilford Sports Club, Ilford IG1 1FY Info.muslimahsports@gmail.com 7pm-9pm Badminton (No strings) Redbridge Sports & Leisure Centre 4.40 member* 5 non-member* 7.30pm-10.30pm 7.45pm-8.45pm pm SATURDAY Badminton Club Session (advanced players) Bollywood Dance Fitness Bollywood Dance Redbridge Sports & Leisure Centre Seven Kings Methodist Church (hall) Balmoral Gdns, IG3 8OH Seven Kings Methodist Church (hall) Balmoral Gdns, IG3 8OH POA member* non-member* 5 for 1 hour for 90 mins am parkrun Valentines Park, Cranbrook Road, Ilford Free am parkrun Wanstead Flats Free noon-2pm Badminton (No strings) Wanstead Leisure Centre, Redbridge Lane West E11 2JZ noon-7pm Squash drop-in Wanstead Leisure Centre, E11 2JZ Info.muslimahsports@gmail.com SUNDAY 9am Junior parkrun (4-14 yrs) Central Park, Dagenham Free am Beginner Running Valentines Park, meet outside Café noon-2pm Badminton (No strings) Loxford Leisure Centre, Loxford Lane pm-9pm Badminton Club Session Redbridge Sports & Leisure Centre POA member* (advanced players) non-member* DOMORE...this winter
6 Let 2017 be the year you get fit and healthy! Are you a member of a voluntary/community group or maybe a group of friends, work colleagues, family members, children aged 5+ or young people who would like to have fun exercising together but never seem to get round to it! Why not try Fit for Fun? We will give you 20 weeks of FREE fitness and fun exercise or sporting activity with a vetted and qualified instructor. You choose the activity, the venue, day and time to exercise. Groups must be a minimum of 10 people who will attend regularly. For further information and an application pack please contact: Tracy Andrews tracy@redbridgecvs.net Inclusive Activities Adult Multi Sports 16 yrs+ Tuesdays The Jack Carter Centre, The Drive, Ilford 11am-12.30pm 3, 2.80 for Leisure Pass holders Wheelchair Basketball Sundays All abilities and ages welcome The Jack Carter Centre, The Drive, Ilford 12noon-1pm 3.50, no booking required, pay on the day Your chance to apply for an Allotment Wanstead Park Road allotments is NOW OPEN and ready for Plots going fast! Don't miss out The re-established site offers: Fifty 5 rod (125sq.m) plots A small number of raised beds for approx wheelchair users Environmentally friendly compostable toilet facilities for able bodied and disabled use Car parking for approx 20 cars If you are a Redbridge resident and would like to grow your own fruit and veg, then this is your chance to apply for a plot. Please mariela.diaz@visionrcl.org.uk or call for further details. Wanstead Park Road Allotments (next to Royston Gardens Playing Fields) IG1 3TR
DOMORE ADULT SPORTS. ...in Redbridge. London Borough of
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