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 to win! As part of change 4life Hillingdon we are giving away an exclusive annual leisure centre membership to one lucky adult and a year s swimming to a child or young person under 16. Just log onto the change4life Hillingdon website and sign your pledge today! What is change4life Hillingdon? Change4life Hillingdon is all about encouraging you to become healthier and happier. By taking part in physical activity as part of your daily routine, combined with sports and organised activities, you are helping to reach your weekly goal of at least 150 minutes of activity (60 minutes each day for under 19s). You can find out more about change4life Hillingdon including suggestions, tips and encouragement, at www.hillingdon.gov.uk/ change4life Why walk and cycle? Walking and cycling, whether for recreation, getting out and about, or travelling to work or school, has many benefits: meeting people getting to know your local area being active appreciating nature saving money improving your health it can be quicker than driving! Focus on health World Mental Health Day 10 October 2012 Regular physical activity such as walking and cycling improves mood, helps relieve depression, stress and anxiety as well as increase feelings of well-being. Did you know? 83 per cent of people with mental health problems looked to physical activity to help lift their mood (MIND). Not feeling isolated and alone is an important aspect of good mental health. For more information: www.mind.org.uk Mark this day by joining us on a led walk from Hillingdon Hospital to Yiewsley Library for a wellbeing talk. See page 8 for more World Diabetes Day 14 November 2012 Regular physical activity such as walking and cycling can prevent us from developing type 2 diabetes, lowering the risk up to 60 per cent. For more information: www.diabetes.org.uk Mark this day by wearing blue and joining us on the Hillingdon Hospital or Yeading Brook Meadows walks. Information about diabetes will be available afterwards. See pages 8 and 9. 2 3
Walking Any walking is good for you and we should aim to walk 10,000 steps a day. Most of us walk between 3,000 and 4,000 steps as part of our daily routine. Using a pedometer can help you reach 10,000 steps Wearing a pedometer is an easy way to track your steps each day. Start by wearing the pedometer every day for one week. Put it on when you get up in the morning and wear it until bed time. Record your daily steps in a log or notebook. By the end of the week you will know your average daily steps. A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day A sedentary person may only average 1,000 to 3,000 steps a day. Adding steps to your daily routine is good for you and can make a difference to your wellbeing and general health. Walk Hillingdon Walk Hillingdon walks are free and are designed to allow you to walk at your own pace to increase your heart rate and improve your health and wellbeing. All walks are circular unless stated. 1 Easy, no gradients, even ground, walking time 30 mins, slow paced walk. 2 Moderate, some slight gradients, mostly even ground, walking time up to one hour, slow to medium paced walk. 3 Moderate to difficult, includes gradients, some uneven ground, walking time upto one hour, medium to fast paced walk. 4 Difficult, includes gradients, rough ground, walking time over one hour, medium to fast paced walk. Please note: Further information for all walks, including route maps is available from www.hillingdon. gov.uk/walking. Registration starts 15 minutes before the published start time. Suitable footwear should be worn for off road walking. Sorry, but no dogs allowed (except guide or 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. 4 Walking for health is a national programme that maintains high standards for health walks. Hillingdon gained accreditation in 2008. 5
Stockley Park Mondays October 8, 22 November 5, 19 December 3, 17 Manor Farm, Ruislip Mondays October 1 November 5* December 3 Distance: 3 4 miles Grade of walk: 3, 4 Meet at: Goulds Green bus stop, Harlington Road, Hillingdon Bus: A10, U4 Distance: 3 miles Start time: 2pm Meet at: Manor Farm Library, Bury Street Ruislip, HA4 7SU Bus: 331 Note:*Local history talk in Manor Farm House after the walk. Norman Leddy Gardens, Hayes Tuesdays October 2, 16, 30 November 13, 27 December 11 Ickenham Tuesdays October 2, 30 November 27 Distance: 0.5 1 mile Grade of walk: 1 Meet at: The Beck Theatre foyer, Grange Road, Hayes, UB3 2UE Bus: 427, 607, U4, 98 Distance: 3 3.5 miles Grade of walk: 3 Meet at: Outside Ickenham Library, Long Lane, Ickenham, UB10 8RE Bus: U1, U10 Ruislip Lido and Woods Tuesdays October 16 November 13 December 11 Charville Buggy Club Every Wednesday Distance: 1.5 3 miles Grade of walk: 1, 4 Meet at: Bus stop by main entrance, Reservoir Road, Ruislip, HA4 7TY Bus: 331, H13 Note: Walkers can choose an easier route, partly unaccompanied (grade 1 ) or complete the whole walk (grade 4 ). Distance: 1.5-2 miles Start time: 10.30 Grade of walk: 1, 2 Meet at: Charville Children Centre, Bury Avenue, Hayes Bus: U7 Note: A walk for adults, often to places where children will have the chance to play. For more information contact Charville Children Centre on 020 8841 3266. Walk and weigh, West Drayton Every Tuesday (excluding Christmas Day) Distance: 2 2.5 miles Start time: 10am Meet at: Com Café, 60 Byron Way, West Drayton, UB7 9JD Bus: U3 Note: Walk is free, weigh in after walk costs 2. Contact Laura Muir on 01895 430751. 6 7
Ickenham Marsh (long walk) Tuesday October 23 Hillingdon Every Wednesday (excluding Boxing Day) Minet Country Park Wednesdays October 3 November 7 December 5 Distance: 5-6 miles Start time: 10am Grade of walk 4 Meet at: Coach and Horses Pub, High Road, Ickenham, UB10 8LJ Bus: U1, U10 Note: The group will be having lunch at the end of this walk. Distance: 2 2.5 miles Start time: 2.30pm Grade of walk: 1, 2 Meet at: Hillingdon Hospital main entrance, Pield Heath Road, Hillingdon Bus: U1, U2, U3, U4, U5, U7 Note: World Mental Health Day walk on 10 October. World Diabetes Day walk on 14 November. See page 3. Distance: 2 miles Start time: 10.30am Meet at: Minet Lodge Visitor Centre, Springfield Road, Hayes, UB4 0LL Bus: 427, 607 Note: Contact Alison Shipley 01895 250647 for more Yeading Brook Meadows (Part of the Crane Valley Community Project) Wednesdays October 10* November 14** December 12 Distance: 2.5 3 miles Meet at: Yeading Community House (in between Yeading Junior and Yeading Infant schools), Carlyon Road, Hayes, UB4 8LF Bus: 427, 607, 140, E6 Note:*Trees from seed walk. This walk will last longer than usual, ending at around 1pm. Contact Andy Willmore 020 8755 2339 for more **World Diabetes Day walk. See page 3. Gutteridge and Ten Acre Woods (Part of the Crane Valley Community Project) Wednesdays October 24 November 28 Distance: 4 miles Grade of walk: 3, 4 Meet at: Charville Library, Bury Avenue, Hayes, UB4 8LF Bus: U7, 195 Note: Contact Andy Willmore 020 8755 2339 for more 8 9
Little Britain Thursdays October 4, 18 November 15, 29 December 13*, 27 Distance: 3 4 miles Grade of walk: 3 Meet at: Yiewsley Library, High St, Yiewsley, UB7 7BE Note:* Wildlife talk from Herts and Middlesex Wildlife Trust during the walk. Bus: 222, U3, U5, U1 Lake Farm and Barra Hall Thursdays October 4 November 1 December 6 Cranford Park Thursdays October 18 November 15 December 20 Distance: 3.5 miles Meet at: Botwell Green Sports and Leisure Centre, East Avenue, UB3 2HW Note: Contact Alison Shipley 01895 250647 for more Bus: U4, U5, 95, 140, 90, E6 Distance: 3 miles Meet at: Outside the Information Centre, Cranford Park, The Parkway, TW5 9RZ Note: Contact Alison Shipley 01895 250647 for more Bus: E6 Harefield Fridays October 12 November 9 December 7 Denham Fridays October 26 November 23* December 21 Uxbridge Parks Fridays October 5 November 2, 30 December 28 Uxbridge Alderglade Fridays October 19 November 16 December 14 Distance: 3.5 4 miles Grade of walk: 4 Meet at: Bus stop on Harefield Green, Breakspear Road North (near the pond) Bus: U9, 331 Distance: 3 4 miles Grade of walk: 3, 4 Meet at: Station Parade shops, Denham, UB9 5ET Bus: 331 Note:*Wildlife talk from Herts and Middlesex Wildlife Trust during the walk. Bus: U9, 331 Distance: 2 2.5 miles, 3 Meet at: Level 3 Uxbridge Library, High Street Uxbridge, UB8 1HD Distance: 2 2.5 miles Start time:, 3 Meet at: Level 3 Uxbridge Library, High Street, Uxbridge, UB8 1HD 10 11
Ickenham Saturday October 27 Ruislip Lido and Woods Saturday November 24 Stockley Park Saturday December 29 Distance: 3 3.5 miles Grade of walk: 4 Meet at: Ickenham Library (outside), Long Lane, Ickenham, UB10 8RE Bus: U1, U10 Distance: 1.5 3 miles Grade of walk: 4 Meet at: Bus stop by main entrance, Reservoir Road, Ruislip, HA4 7TY Bus: 331, H13 Distance: 3 4 miles Grade of walk: 4 Meet at: Goulds Green bus stop, Harlington Road, Hillingdon Bus: A10, U4 Cycling Cycling is an excellent way of getting out and about, with the added fitness benefits that the exercise brings. It s cheaper than other methods of transport, as well as being better for the environment. You can find out more about all of our cycling opportunities at www.hillingdon.gov.uk/cycling Free cycle training We offer free cycling lessons for over 16 s and adults living in the borough who would like to gain confidence on the road, or those looking to return to cycling haven t ridden for a while. Cycle clubs If you would like added motivation, as well as help and advice, why not join a cycle club? There are a number of cycle clubs in and around Hillingdon. Find your local club and contact details at www.hillingdon.gov.uk/clubs and choose cycling. 12 13
14 Age Well on Wheels Free led cycle rides Age Well on Wheels are free, led cycle rides that are available to people over the age of 50. This autumn join us in all day cycle rides to local areas of interest and meet others who enjoy cycling too. We cycle at the pace of the slowest cyclist! Ride EASY Our easiest rides, slow paced and traffic-free Ride STEADY Leisurely rides to relax and let yourself go Ride WELL Great rides with some roads and some hills Ride STRONG Challenging rides on the road Please note: All routes include both on and off road cycling so please ensure you have an appropriate bicycle. Bring your own refreshment as there is a planned refreshment break (where you can also purchase refreshments) on all rides Registration starts 15 minutes before the published start time. Bring a lock with you for your bicycle It is a good idea to bring a puncture repair kit. The cycle leads will be able to assist you if you have a puncture. For more information contact Sarah Durner on 01895 277137 or visit www.hillingdon.gov.uk/cycling Explore Hillingdon Visit the London Motor Museum in Hayes and the Autumn Exhibition at Southlands Art Centre in West Drayton. There will be an additional break for lunch. Friday October 19 Start time: 10am Grade of ride: Meeting place: At the statue to the front of Uxbridge tube station, High Street Uxbridge Estimated return time: 4pm See Osterley Part of the National Trust (bring your card if you have one!). See the sites, explore the house and discover the gardens. There will be rest stops along the way for tea and coffee as well as a longer break once in Osterley to have time for lunch and exploring the sites. Saturday November 10 Start time: 10am Grade of ride: Meeting place: At the statue to the front of Uxbridge tube station, High Street Uxbridge Estimated return time: 4pm Discover Windsor See the castle and enjoy some shopping in the High Street. There will be rest stops along the way for tea and coffee as well as a longer break once in Windsor to have time for lunch and exploring the sites. Friday November 30 Start time: 10 am Grade of ride: Meeting place: At the statue to the front of Uxbridge tube station, High Street Uxbridge Estimated return time: 4pm 15
Volunteer as a walk leader or a cycling ranger Volunteers are an important and valued part of the Explore Hillingdon programme. We are always looking for new volunteers who can contribute to the success of the programme and encourage, inspire and motivate others. Full training is offered, giving you information and skills that support people to enjoy walking and cycling in our beautiful borough. Tell us about your experience We would like to hear why walking and cycling in Hillingdon is special to you. Ask your walk leader for a feedback form or complete Share your experiences online at www.hillingdon.gov.uk/change4life. You can also upload your photos here so remember to take your camera! For further information about becoming a volunteer: www.hillingdon.gov.uk/change4life Walk leaders: 01895 277615 Cycling rangers: www.cyclingrangers.org.uk/hillingdon Published by the London Borough of Hillingdon September 2012 11291