Explore Hillingdon: Walking and cycling activities for all Includes Walk Hillingdon timetable for Jan to March 2013 www.hillingdon.gov.uk/change4life
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 Pledge your commitment You can show your commitment to making small changes in your life to become more active and to become more healthy by signing our change4life Hillingdon pledges. There you can also get regular updates and useful information. Visit the change4life Hillingdon website and sign your pledge today! 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! 2
Overcoming barriers to being physically active Regular walking and cycling can help keep us healthy. For some people there are barriers which prevent them from being more active. Here are some common barriers and some suggestions to help overcome them. n I don t have time Have you considered walking or cycling instead of taking the car? It s sometimes quicker than being stuck in traffic or looking for a parking space. n I find exercise boring Walking and cycling gets you out and about and exploring new places, There is always plenty to see, even if it is just the changing seasons. n Exercise costs money Walking and cycling is free and accessible. Come along to a free Walk Hillingdon walk or Age Well on Wheels cycle ride where you will have fun and meet new people. n I am not fit enough to join a group Joining led groups can often give you the confidence and support that can motivate you to get fitter. Walk Hillingdon and Age Well on Wheels both enable you to walk or cycle at your own pace. You have 1440 minutes in a day Try to think of some reasons why you may not want to walk or cycle and suggestions for overcoming your barriers. 3
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 minutes, 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 up to 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
What people say about Walk Hillingdon The walks are positive addiction. We have made many friendships. I walk in places I wouldn t not normally because of these walks. I sleep better now. I feel better now. The walk blows the cobwebs away. You see things you wouldn t normally see wildlife, nature. You get to hear about different things that are happening locally. You get motivation from others. The walk leaders give us time and they care about us. Congratulations to the Volunteer Walk leaders who won the Team Award at the Hillingdon Volunteer Awards in September 2012 for their commitment, support and passion in encouraging walking in Hillingdon. Walking for health is a national programme that maintains high standards for health walks. Hillingdon gained accreditation in 2008. 5
Stockley Park Mondays January 7, 21 February 4, 18 March 4, 18 Manor Farm, Ruislip Mondays January 7 February 4 March 4 Distance: 3 4 miles Grade of walk: 4 Meet at: Goulds Green bus stop, Harlington Road, Hillingdon Bus: A10, U4 Distance: 3 miles Start time: 2pm Grade of walk: 2 Meet at: Manor Farm Library, Bury Street Ruislip, HA4 7SU Bus: 331 Norman Leddy Gardens, Hayes Tuesdays January 8, 22 February 5, 19 March 5, 19 Ickenham Tuesdays January 22 February 19 March 19 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 6
Ruislip Lido and Woods Tuesdays January 8 February 5 March 5 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 ). Walk and weigh, West Drayton Every Tuesday Charville Buggy Club Every Wednesday Distance: 2 2.5 miles Start time: 10am Grade of walk: 2 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. 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. 7
Hillingdon Every Wednesday Minet Country Park Wednesdays January 2 February 6 March 6 Distance: 2 2.5 miles Start time: 2.30pm Grade of walk: 2 Meet at: Hillingdon Hospital main entrance, Pield Heath Road, Hillingdon Bus: U1, U2, U3, U4, U5, U7 Distance: 2 miles Start time: 10.30am Grade of walk: 2 Meet at: Minet Lodge Visitor Centre, Springfield Road, Hayes, UB4 0LL Bus: 427, 607 Note: Contact Alison Shipley 01895 250647 for more information. Yeading Brook Meadows (Part of the Crane Valley Community Project) Wednesdays January 9 February 13 March 13 Distance: 2.5 3 miles Grade of walk: 2 Meet at: Yeading Community House (in between Yeading Junior and Yeading Infant schools), Carlyon Road, Hayes, UB4 0NR Bus: 427, 607, 140, E6 8
Gutteridge and Ten Acre Woods (Part of the Crane Valley Community Project) Wednesdays January 23 February 27 March 27 Little Britain Thursdays January 10, 24 February 7, 21 March 7, 21 Cranford Park Thursdays January 17 February 21 March 21 Ruislip Manor Thursdays January 3 February 14 March 14 Distance: 4 miles Grade of walk: 4 Meet at: Charville Library, Bury Avenue, Hayes, UB4 8LF Bus: U7, 195 Note: Contact Andy Willmore 020 8755 2339 for more information. Distance: 3 4 miles Grade of walk: 3 Meet at: Yiewsley Library, High St, Yiewsley, UB7 7BE Bus: 222, U3, U5, U1 Distance: 3 miles Grade of walk: 2 Meet at: Outside the Information Centre, Cranford Park, The Parkway, TW5 9RZ Note: Contact Alison Shipley 01895 250647 for more information. Bus: E6 Distance: 2.5-3 miles Start time: 10.30am Grade of walk: 2 Meet at: Ruislip Manor, Station, Victoria Road, Ruislip Manor, HA4 9AA Bus: 114, H13 9
Harefield Fridays January 4 February 1 March 1* Denham Fridays January 18 February 15 March 15 Uxbridge Parks Fridays January 25 February 22 March 22 Uxbridge Alderglade Fridays January 11 February 8* March 8 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 Note:*Talk from Herts and Middlesex Wildlife Trust during the walk. Distance: 3 4 miles Grade of walk: 3, 4 Meet at: Station Parade shops, Denham, UB9 5ET Bus: U9, 331 Distance: 2 2.5 miles Grade of walk: 2, 3 Meet at: Level 3 Uxbridge Library, High Street Uxbridge, UB8 1HD Distance: 2 2.5 miles Grade of walk: 2, 3 Meet at: Level 3 Uxbridge Library, High Street, Uxbridge, UB8 1HD Note: *Please wear red to mark National Heart Month this February. 10
Denham Saturday January 26 Uxbridge Parks Saturday February 23 Ruislip Lido and Woods Saturday March 30 Distance: 3 4 miles Grade of walk: 3, 4 Meet at: Station Parade shops, Denham, UB9 5ET Bus: U9, 331 Distance: 2 2.5 miles Grade of walk: 2, 3 Meet at: Level 3 Uxbridge Library, High Street Uxbridge, UB8 1HD 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 ). 11
Get cycling in 2013 Cycling is an excellent way of getting out and about, with the added benefits of improving fitness and getting exercise. It s cheaper than other methods of transport, as well as being better for the environment. Find out more online Find out more about our cycle tracks, clubs and activities in Hillingdon through our dedicated cycling website link www.hillingdon. gov.uk/cycling. You will find information on the following there: 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. Bikeability is the current cycling proficiency scheme that enables children to complete levels 1, 2 and 3 to be safer cyclists on the roads. Cycling facilities. We have great cycling facilities throughout the borough that all residents are able to access. Free cycle training. We offer free cycling lessons for over 16s and adults living in the borough who would like to gain confidence on the road, or those looking to return to cycling who haven t ridden for a while. Go Sky Ride. Hillingdon is a great place to cycle, and now there are even more opportunities to get out and about on your bike with Sky Ride Locals. British Cycling. Cycling in Hillingdon is supported by British Cycling. You can find links on our website to theirs to discover a world of social cycling tools, safety advice, route planning and much, much more. 12
Age Well on Wheels Age Well on Wheels are free, led cycle rides that are available to people over the age of 50. This year join us on cycle rides to local areas of interest an d meet others who enjoy cycling too. We cycle at the pace of the slowest cyclist! More sessions will be starting throughout the year and will be published in the next edition of this leaflet and in Hillingdon People. Alternatively find out more at www.hillingdon. gov.uk/cycling or sign the change4life Hillingdon pledge and sign up to receiving regular updates about new cycle sessions. 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 13
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 Discover the hidden treasures of the north of the borough. Visit Eastcote House Gardens and discover some of the hidden statues in Hillingdon. There will be rest stops along the way for tea and coffee as well as an additional break for lunch. Friday March 22 Start time: 10am Grade of ride: Meeting place: At statue to the front of Uxbridge tube station Estimated return time: 3pm 14
What people say about Age Well on Wheels Taking part in the cycle rides has given me the opportunity to meet other cyclists. The Age Well on Wheels rides are lots of fun. We have cycled on the ice, in the rain and through a storm but it s always fun as we are in a group. Cycling has given me the chance to meet other people with the same interests. Cycling allows me to gain the exercise I need while getting me to where I need to be. Cycling in Hillingdon has shown me what a beautiful borough we live in. Age Well on Wheels has allowed me to learn new cycle routes in Hillingdon. The Explore Hillingdon ride took me to two places in Hillingdon I had never been before including the Hayes Motor Museum and Southlands. Going on the Age Well on Wheel Rides has allowed be to develop my cycling skills and gain confidence. Cycling with Age Well on Wheels has given me the confidence to cycle on the roads. The time I spend cycling to destinations gives me my me time everyday. 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 November 2012 11388