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Malmesbury Primary Care Centre

Malmesbury Primary Care Centre

national health service
PHONE LINES OPEN at 8.00am !!!!. ........ OUT OF HOURS SERVICE : If you require Urgent ( non 999) advice or help you now contact NHS 111 .
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LEISURE / PHYSICAL ACTIVITY

 

Malmesbury, The Activity Zone

Bremilham Road, Malmesbury, SN16 0DQ

Tel: 01666 822533

 

Physical Activity on Referral Scheme – ask your GP

 

Plain Fit

Weekly exercise and healthy living classes for adults

Run by a Christian Charity. All faiths welcome

Tel: 01980 621712

 

Information on local Sport and Physical Activity:

http://www.wiltshire.gov.uk/leisureandrecreation/sportandfitness/sportandphysicalactivity.htm

 

Information on local Leisure and Recreation:

http://www.wiltshire.gov.uk/leisureandrecreation.htm

 

Sports and activity finder by type and area: www.wiltshire.gov.uk/leisureandrecreation/sportandfitness/sportsclubs.htm

Exercise for older people:

http://www.wiltshire.gov.uk/sportsdev-older-people-exercise-classes.pdf

Postural Stability, The Activity Zone

Monday 11am – 12pm. Tel 07919 050126

 

Wiltshire & Swindon Activity and Sports Partnership - discover local opportunities for getting more active - http://wiltssport.org/wasp 

 

Bikeability cycle proficiency – adults and children

www.wiltshire.gov.uk/parkingtransportandstreets/roadsafetyandsafesustainabletransport/cyclingproficiency.htm

 

Back on your Bike Group.  For those wanting to start biking or get back into it after a period away from it.

Tel: 01380 734890

 

Cycling for health & wellbeing:

 

Physical activity & your heart (British Heart Foundation www.bhf.org.uk/keeping_your_heart_healthy/staying_active.aspx

 

Postcode search / walking routes - www.walk4life.info

 

Environmental activities for the whole family : http://muckin4life.direct.gov.uk/index.html

 

Outdoor activities and sports: www.naturalengland.org.uk/ourwork/enjoying/countrysidecode/countrysidedirectory/activitiesandsports.aspx 

 

 

HEALTHY EATING

 

Eating well in Wiltshire leaflet: for those needing help to find healthy meals (includes eating healthily in later life): http://www.wiltshire.gov.uk/dcs-pub-eating-well-leaflet.pdf

 

Family learning course - Fun with food. Free course for any adult family member or carer who would like to support their children:

http://www.wiltshire.gov.uk/schoolseducationandlearning/familylearning/familylearningfunwithfood.htm

or phone: 01225 712771

 

Healthy Eating and Exercise advice from NHS Wiltshire:

http://www.wiltshire.nhs.uk/Public/Your-health-wellbeing/Healthy-eating-and-excercise.htm

 

Food Facts (British Dietetic Association) - http://www.bda.uk.com/foodfacts/index.html

 

NHS Choices Healthy Eating:

http://www.nhs.uk/Livewell/healthy-eating/Pages/Healthyeating.aspx

 

LOSING WEIGHT

 

Are you a healthy weight? http://www.nhs.uk/Tools/Pages/Healthyweightcalculator.aspx?Tag

 

Slimming World

http://www.slimmingworld.com/

           

Malmesbury Football Club
(next to Somerfield), Gloucester Road
Telephone 01666 824075
Wednesdays 6:00 PM

 

 

 

 

 

 

 

 

CHILDREN / FAMILIES / SCHOOLS

 

Wiltshire Healthy Schools – information resource for all schools - http://www.wiltshirehealthyschools.org/

 

Schools Extended services - family learning

including healthy eating and cooking):

http://www.wiltshire.gov.uk/schoolseducationandlearning/familylearning.htm  

 

Malmesbury School Nursing Team family support for child weight issues - tel 01793 854202

 

Slippery Fish – ‘my body and being healthy’ and other advice for 7-12 year olds - http://www.slipperyfish.org.uk 

 

Change4Life – eat well - move more - live longer

http://www.nhs.uk/change4life

 

Food for kids  - http://www.netmums.com/family-food/food-for-kids

 

GENERAL

ASK - supporting parents and carers through the provision of information, advice and services -  www.askwiltshire.org

 

Health Matters - health advice and information in twelve of Wiltshire’s libraries.  Weekly, half day, drop-in sessions enabling you to have a chat with a health professional and to have easy access to books, leaflets and general health information:

http://www.wiltshire.gov.uk/artsheritageandlibraries/librarieshome/libraryservices/healthmatters.htm

 

 

 

 

 

 

 

 

 

 

 

 


Top Tips about diet and activity

               Eat well  –  Move more  –  Live longer

 

Look after yourself

    

 

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A healthy balanced diet gives you all the nutrients and fuel you need – not too much and not too little.

Keep to a routine - aim to eat at similar times every day and have some breakfast - avoiding breakfast has been linked to weight gain.

Make it 5 A DAY - eat at least 5 portions of fruit and veg every day. Aim for one third of your plate to be veg.

Trim the fat - choose lower or reduced fat foods. Use butter or high fat spreads sparingly. Cut fat off meat. Grill rather than fry foods. Drain fat off cooked mince before you add other ingredients.

Pack a healthy snack - swop sweets or crisps for healthier options such as fruit, carrot sticks, pumpkin / sunflower seeds.

Caution with your portion - you’ll eat less food than usual if you change to slightly smaller plate sizes. We tend to want to fill plates whatever size they are.

Think about your drink - choose water or sugar-free tea, coffee or squash. Unsweetened fruit juices contain natural sugars so one glass a day (200ml) is enough. Alcohol is surprisingly high in calories – a pint of lager has the calories of a medium size sausage roll.

Watch the hidden sugar - some foods are very high in sugar (e.g. some breakfast cereals).  Look at the label: per 100 gram column - ‘carbohydrate: of which sugars’ – if it says 45g then 45% of the food is sugar. Buy tinned fruit in natural juice not syrup.  

Don’t buy blind - some ‘low fat’ foods may be high in sugar or salt. Check the fat, sugar and salt content on the label. Some are colour coded – green (go for it); amber (take care); red (stop and think).

Focus on your food - enjoy every mouthful, you’ll eat slower as well. Avoid eating on the go or watching TV – both make it easy to eat a lot without even noticing (or enjoying it fully).

A healthy level of physical activity gives you the fitness and flexibility to do the things you want to do.

Up on your feet - aim to reduce the time you spend sitting or not moving (besides sleeping!). If you sit a lot, getting up for ten minutes out of every hour will help keep you healthy.

Walk off calories & weight - aim for 10,000 steps a day. Cheap and easily bought pedometers can count your steps and keep you on track.

Go for 150 - in an average week adults are recommended to do a total of 150 minutes of moderate activity over at least 5 days. This could be in bouts of 10 minutes or more e.g. three lots of 10 minutes a day for 5 days. Children and young people need at least twice as much. Moderate activity for adults includes: brisk walking; using the hoover; painting & decorating; gardening; cycling; or sports like golf and badminton.

Go for 75? - you can get the same benefit as 150 minutes of moderate activity by doing 75  minutes of vigorous physical activity over a week (or a mixture of the two). Vigorous activity includes: aerobics; strenuous dancing; fast cycling; swimming; running; fast sports.

De-stress your Mind and Body - activities like Pilates, Yoga or Tai Chi can help to reduce stress while improving flexibility, concentration levels and sleep patterns.

Build it up - increasing your current level of activity is best done gradually over a few months. This will let your body adjust to the change.

Make it enjoyable - you are less likely to keep activities going if you don’t like them, so find things you can get some real enjoyment from doing – maybe get some friends to join you.

Food / activity tips for the whole family and much more:   http://www.nhs.uk/change4life

National Physical Activity Guidelines for all age groups:

Produced by Wiltshire Public Health, 2012

http://tinyurl.com/activity-factsheets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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