Active Directory
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Active is a partnership between South Gloucestershire Council,
South Gloucestershire Leisure and NHS South Gloucestershire. Its
aim is to promote ‘an Active Mind in an Active Body’.
Introduction 3 Osteoporosis 42
Spring into Life 46
Swimming 48
University of the Third Age 53
Walking 56
Active Card 4
Community Care and Housing 6
LeisureSouth Gloucestershire
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IntroductIon
You said that exercise classes, healthy eating, the library
service, swimming and walking were the most important content
areas
This year we have included more information about those content
areas
You said that some other content was not important
This year we have not included those content areas
You said that you would like to read more features of
interest
This year we have included more features, some provided by partners
who have helped to fund the Active Directory 2011
Whilst it is not possible to make all of the people happy all of
the time, we hope that there is something for everyone on the
following pages. Please tell us what you think by completing the
feedback section at the back of the directory. Enjoy Being
Active!
During the autumn of 2010 we conducted a survey to find out what
you think of your Active Directory. We received 175 responses and
we have listened to what you have told us. We have made some
changes based on the results of the survey, for instance:
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An Active mind in an Active body
One card fits all – it will let you borrow books, gain internet
access at libraries, have a swim or use the gym. This is not all
about sport and fitness – more about a balanced life style, full of
interest, vibrancy, reading, learning, playing and health. You will
find out more about what is going on in your locality and you
will
receive special offers and discounts.
The card is free but when taking part in leisure centre activities
you may either ‘pay as you go’ or upgrade your membership to bring
even more benefits.
Most library services are free of charge. It gets even better...
your Active Card doesn’t only work in leisure centres and libraries
in South Gloucestershire. You can also borrow books
from any public library in Bristol, North Somerset, Somerset and
Bath and North East Somerset.
Find out where to get Active at www.activecard.co.uk
Belong...
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hy bother?
Exercise – Why bother? Why bother, indeed?
During the 2010 Active Directory 60+ survey, exercise was rated
amongst the most important content areas. Here is a selection of
the many benefits of regular exercise:
Controls your weight
Reduces your risk for type 2 diabetes
Strengthens your bones and muscles
Improves your mental health and mood
Improves your ability to do daily activities & prevent
falls
Improves your chances of living longer
There is strong evidence to suggest that it is never too late to
start to make physical activity part of your lives – or to try
something new!
What is the best activity to do?
The activity which is best for you is the activity which you do! It
has to be something you enjoy and will keep doing, whether that is
walking, dancing, cycling, gardening, swimming or an exercise
class. And remember to keep your mind active, too! We hope that the
range of activities described in your Active Directory will help
you make an informed choice.
If you are currently inactive or have a medical condition, it is
advisable to contact your GP prior to exercising.
An Active mind in an Active body
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South Gloucestershire Council Community Care and Housing
Department
We provide a range of services to help you live as safely and
independently as possible in your own home. If you need support to
stay in your own home we give you choice and control over how your
social care needs are met. Where staying at home is not possible
there are a range of other types of accommodation to
consider.
The following services and support are available from the Community
Care and Housing Department:
The First Contact Scheme – puts people, aged 60 and over, in touch
with a range of services, from toenail cutting services to
equipment that can help you at home. You can pick up a First
Contact Scheme form from South Gloucestershire Libraries.
The South Gloucestershire Handy Van Scheme offers subsidised minor
household repairs with free home safety and security checks. The
subsidised minor household repairs and adaptations service is
available to owner occupiers and private tenants who are either
over 50 years old or disabled. The free home safety and security
service is available to all owner occupiers and private tenants on
request or referral.
We can provide you with advice and information about social care
services, whether you are paying for care and support yourself or
if you qualify for financial support from the Council.
We can arrange an assessment with you to find out what help you
need to continue to be able to live at home.
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ent
If you are eligible for your support to be funded by the council
you will be offered a Personal Budget. You may be asked to make a
contribution towards this depending on your financial
circumstances. There are a variety of ways that you can choose to
organise your support:
If you choose a Direct Payment you, or someone acting on your
behalf, receives the money to organise your support yourselves.
This allows you greater flexibility and control over your support
and can be used to employ your own personal assistant (don’t worry,
there’s lots of support to do this) or to hire an agency or to
organise your support in other ways. For further information about
Direct Payments, please contact A4e on 0117 967 9540
Or if you prefer, the council can organise your support for
you.
Or you might choose a combination of the two for different aspects
of your care. Whichever you choose, we can help you to find
organisations that can support you. Alternatively, you could choose
to use the brokerage service provided by DHI to explore your
options more widely.
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We provide support for carers and offer a carer’s assessment to
find out what support and information a carer needs to help them to
continue in their caring role.
Telecare: this is a range of technology services and equipment
which can be used to help people to be more independent in their
own homes. For example, a ‘falls detector’ which can provide an
alert if you have a fall.
Home Adaptations: there are a range of adaptations, such as safety
rails and ramps, that can be made to your home to suit your needs
and to help you to stay independent in your own home.
The Safeguarding Adults Board works with other agencies to promote
the safeguarding of all adults in South Gloucestershire.
The board says:
“Everybody has the right to live their life free from violence,
fear and abuse.”
“Everybody has the right to live in safety.”
If you have any concerns about yourself or someone who may be
suffering abuse, please contact the Customer Services Desk on the
number below.
In terms of housing options, you may wish to consider:
Extra Care Housing: this provides older people in South
Gloucestershire with their own self-contained apartments in which
they can enjoy all the independence of living in their own private
home, while having access to a very wide range of on-site care
services.
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ent
As personal needs change, the level of care can be increased
without it being necessary to move out into a traditional care
home.
Sheltered Housing: this offers accommodation with support to assist
older people to remain living independently. Most schemes in South
Gloucestershire have moved towards a flexible model of support that
can respond to emergencies using telecare equipment.
It is also important that you receive the benefits and allowances
to which you are entitled. Attendance Allowance supports you to
meet the costs of your care and support needs, and is not means
tested. Call the Benefits Enquiry Line on 0800 882200 for more
information.
If you would like to find out more about any of the above services
please contact our Customer Services Desk on 01454 868007. They
will be able to provide you with information and advice, either
over the phone, by sending you a pack of information or by
suggesting someone comes to talk to you about your
requirements.
Alternatively visit our web pages at www.southglos.gov.uk
You can also contact Well Aware, your guide to health, wellbeing
and community services in Bristol, South Gloucestershire and Bath
& North East Somerset.
Telephone: 0808 808 5252 (freephone) www.wellaware.org.uk
[email protected]
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An Active mind in an Active body
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BTCV Tree Life Centre Monday-Thursday: 10am-4.30pm 0117 960 5447
www.btcv.org.uk/avon Follow link to “tree Life centre”
[email protected]
assembly hall, salisbury Road, downend
Downend Gardening in Retirement Club Third Tuesday in the month:
10.30am-12.00noon Downend Horticultural Society meet second
Thursday in the month: 7:30pm-9:00pm 0117 956 0178
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old Park school centre, Kingswood
Kingswood Gardening in Retirement Club First Tuesday in the month:
2.30pm-4pm 0117 967 2522
Meet at the rear of bradley stoke Leisure centre
Three Brooks Green Gym Thursday 10am-1pm www.three-brooks.info
[email protected]
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Contact Wildways to join us for practical conservation days, guided
wildlife walks, community events, wildlife surveys and community
orchard projects in local green spaces and nature reserves. We can
also put you in touch with local site Friends groups and wildlife
interest groups who work in partnership with the Council to improve
local green spaces for people and wildlife – a great way to meet
new people, get outdoors and make a difference. April to September
is a great time to borrow a bat audio trail pack which has all you
need (including a detector) to detect bats in your garden or local
park or by visiting the four way-marked bat audio trails in South
Gloucestershire. Trail packs are available from libraries and the
information pack can be downloaded from
www.southglos.gov.uk/bataudiotrail
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A permanent orienteering trail of markers is set up in Three Brooks
Local Nature Reserve (Savages Wood) behind the leisure centre at
Bradley Stoke. An orienteering map and other information about the
trail can be downloaded from www.southglos.gov.uk/orienteering
Alternatively you can pick up a pack for £1 from Bradley Stoke
Library (closed Wednesdays), close to the starting point of the
course. A new orienteering trail will be launched early spring 2011
by the Wildways project at Warmley Forest Park.
To receive information about Wildways Wildlife Walks and events or
for other information, please contact:
[email protected] or
[email protected]
01454 863556
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An Active mind in an Active body
Sustrans All about sustainable transport and the National Cycle
Network 0117 926 8893 www.sustrans.org.uk
[email protected]
Yate & Sodbury District U3A Cycling Group Two Thursdays in each
month 01454 881966
[email protected]
Social rides in South Gloucestershire Bristol Thursday group/ Old
Time Cyclists + Tue Coffee run 0117 967 6083
Cycle Bristol CTC Everything the leisure & commuting cyclist
needs to know (bristol section: 0117 9328727)
[email protected] www.cyclebristolctc.org.uk
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Cycle Leaflets from South Gloucestershire Council South
Gloucestershire Map for Cyclists, Avon Cycleway map, Bristol and
Bath Railway Path, Picturesque Bike Rides (Castle Combe, Pilning
and Severn Beach, Severnvale, Wotton-under-Edge), Time Travel,
Cycling around Yate 01454 863640 or search under ‘c’ in a-Z
www.southglos.gov.uk
Active adult cycle training Love to go out cycling with the kids
but not feeling too confident?
Cycle training is available to people who live or work in South
Gloucestershire - of any age or ability
Training includes a helmet and bike check plus an off road cycle
skills ability assessment
Once basic skills have been mastered, cycle training takes place on
the public highways
You and your instructor will work together on a plan to help you
achieve your goal
All cyclists are eligible for up to three sessions of one hour each
- and complete beginners (non riders) are eligible for up to five
sessions
To book a session, please go to www.southglos.cycletms.com or
contact Martina Byrne- Obee 01454 868449
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Lower almondsbury: old school hall
Salsa/Samba Friday 7:00pm-8:15pm
dA nc
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Dancing
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alveston - Marlwood school
Marlwood Folk Companions Friday: 7:30pm-9:30pm (term time only)
01454 414365
[email protected]
bromley heath, Quakers Road hall
Social dancing Friday: 8:15pm-10:30pm 0117 956 4308
downend Folk house
coalpit heath: Manor hall
downend: christchurch Parish hall
Social, Ballroom and Sequence 1st Saturday of the month:
8:00pm-11:00pm 0117 957 3352
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Ballroom, Latin and Sequence Belinda Orford School of Dancing
Mondays: beginners 7:00pm-7.45pm Mondays: advanced 8:00pm-9:00pm
Tuesdays: intermediates 7:00pm-8:30pm Wednesdays: advanced
7:00pm-8:00pm Wednesdays: beginners 8:00pm-9:00pm 01454 415346
[email protected]
st. Peter’s hall, Frampton cotterell
Frampton Cotterell Folk Dance Group First and third Tuesdays each
month 8:30pm-10:00pm 01454 772597
Filton Folk centre
emersons Green village hall
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hanham community centre
Salsa Monday: 7.30pm-8.30pm(beginners and improvers) Monday:
8.35pm-10.00pm (intermediates and practice) 0117 967 4439
Line dancing Monday: 7:30pm-10:00pm 0117 967 4439
Tea dance Wednesday 2:00pm-4:00pm 0117 967 4439
Ballroom & Sequence dancing (beginners) Thursday:
7:30pm-10:00pm 0117 957 3352
Modern Sequence dancing and general practice Thursday
7:45pm-10:15pm 0117 986 8170 www.hanhamcentre.org
Frenchay village hall
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Kingswood community centre
Longwell Green community centre
iron acton Parish hall
‘Laughter in Line’ line dancing Beginners Thursday 7:20pm-8.20pm
Improvers Thursday: 8:30pm-9:30pm 01454 773929
[email protected] www.laughterinline.org
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Patchway community centre
Ballroom & Sequence Social Dance 2nd & 4th Saturday of each
month 7:45pm-11:00pm 0117 940 0788
Pucklechurch community centre
Pucklechurch Folk Dance Club Alternate Tuesdays: 7:45pm-10:15pm
0117 977 4745
thornbury – Manorbrook Primary school
Tea dance Wednesday 2:00pm-4:00pm 01454 412060
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yate Leisure centre
all saints church hall, Winterbourne down
Winterbourne Down Border Morris Dancing Monday 8:30pm-10:30pm 01454
777684
thornbury st. Mary’s church hall
Learn basic ballroom dancing 2nd and 4th Thursday of the month:
4:00pm-6:00pm 01454 885226 (membership of U3a – 01454 632315)
www.thornburyu3a.org.uk
Winterbourne community association, Watley’s end
Winterbourne: Centre Squares Modern Square Dance Club Tuesday:
8:00pm-10:30pm 01454 881941
[email protected]
thornbury Methodist church hall
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yate - Packard dance centre
Ballroom, Latin, sequence, rock’n’roll, salsa, jive, line, ballet,
tap, modern and jazz 01454 273067 www.packarddance.icom43.net
yate - shire Way community centre
Ballroom & Latin Intermediates - Wednesday: 7:00pm-8:00pm
Improvers - Wednesday: 8:00pm-9:00pm Practice - Wednesday:
9:00pm-10:00pm (except 2nd Wednesday each month) Catherine Matthews
Dance School 07747 686206
[email protected]
www.cathiematthewsdance.co.uk
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ex er
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Whilst every effort has been made to check that fitness instructors
are members of the register of exercise professionals, you are
advised to phone the numbers given to enquire whether the class is
suitable for your needs.
alveston: st. helen’s Primary school
Salsacise Thursday: 6:00pm-6:55pm
Salsacise Thursday: 8:00pm-8:55pm 07840 683 676
[email protected]
alveston youth centre
Low impact aerobics and toning Monday: 6:00pm-7:00pm 07840 683 676
[email protected]
Exercise Classes
bradley stoke: christ the King church
Fit for Later Life exercise class Tuesday 1:30pm-2:30pm 07754
039059
bradley stoke Leisure centre
Aquafit Monday: 3:00pm-4:00pm
bromley heath Junior school
coalpit heath (miners) village hall
Circuits exercise class Wednesday: 9:30am-10:30am 07788 111
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emersons Green village hall
Exercise to Music for over 50s Friday: 1:30pm-2:30pm 07754
039059
downend Folk house
Pilates Tuesday: 12:15pm-1:15pm 0117 956 2367
www.downendfolkhouse.org.uk
Filton Folk centre
hanham: tabernacle church hall
Extend Active Class (some seated) Thursday: 11:00am-12:00noon 0117
956 0571
[email protected]
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Kingswood - Made for ever church hall
Exercise to music Thursday: 10:00am - 11:00am 07754039059
Kingswood community centre
Kingswood Leisure centre
Leyhill Prison Officers Social Club
Low impact aerobics and toning Friday: 9:30am-10:30am 07840 683 676
[email protected]
Longwell Green Leisure centre
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oldland - st. anne’s church hall
Gentle exercise to music (some seated) Monday: 11:30am-12:15pm
07707076281
[email protected]
Patchway: coniston community centre
Patchway community centre
Longwell Green - United church
Mangotsfield - St. James Church Hall
Yoga Friday: 10:15am-11:45am 0117 949 1346
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Patchway: North Patchway hall
Re:activate circuit training Tuesday: 1:30pm-2:30pm 07960 662255 /
0117 947 0450
[email protected]
staple hill – the sanctuary
thornbury baptist church
thornbury - the chantry
thornbury - christ the King school
Tai Chi Monday: 7:30pm-8:30pm 0117 949 3955
www.bristoltaichi.com
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thornbury – Methodist church hall
Extend exercise class (some seated) Thursday: 10:00am-11:00am
(membership of U3a - 01454 632315) www.thornburyu3a.org.uk
Winterbourne community centre
Winterbourne - Fromeside Gym club
thornbury Leisure centre
Yoga Tuesday: 11:00am-12:30pm (term time only)
50+ Spinning Wednesday: 9:30am-10:15am
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yate Leisure centre
Aquafit Monday: 9:30am-10:25am Thursday: 11:00am-12:00noon 0300 333
0300 www.sgleisure.org
yate – Methodist church hall
yate – Ridgewood community centre
exercIse clAsses
active GyMs (induction required)
If you prefer to follow an individual exercise programme rather
than an exercise class, there are supervised Active Gym sessions
with qualified staff at all five South Gloucestershire Leisure
Centres: Bradley Stoke, Kingswood, Longwell Green, Thornbury and
Yate 0300 333 0300 www.sgleisure.org
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“I’m too busy.”
“I’d rather watch television.”
These are some of the reasons people often give why they don’t read
but have you ever considered some of the benefits of reading?
Reading is still as popular as ever and some of the benefits
include:
Helping us to relax and unwind which can often help us get a better
night’s sleep
Stimulating our mind – keeping it agile and able to cope with the
changes in our lives
Broadening our horizons and discovering new ideas or challenging
some of our prejudices
Inspiring us – people from both history and fiction can help
inspire us to change our lives or look at life differently
Learning about a vast array of subjects from archaeology to zoology
and everything in between
South Gloucestershire has 13 libraries located in most main
communities and a mobile serving the rural areas. Each library has
a wide range of books which are changed on a regular basis. If you
aren’t a regular reader why not drop into your local library, the
staff would be more than willing to help you find books that will
meet your tastes.
Remember membership is free and if you are aged over 60 you receive
50% discount on reserving any book in our catalogue. We also stock
a range of formats for you to choose whichever is easier for
you!
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An Active mind in an Active body
If you can’t see well enough to read ordinary print we have a wide
selection of books in large print including the latest bestsellers.
Or if you prefer we also lend spoken word on cassette and CD for
you to listen to at home. There is a hire charge for these but
there are concessions for over 60s and disabled people. Why not
join today?
lIbrAry serVIces
An active mind = an enquiring mind = an informed mind!
What is the name of the Roman Road that runs from Chester to
Colchester?
Where can I read the Magna Carta?
What is the meaning of the word serdab in an architectural
context?
(See below for answers)
You could try Google but can you be sure of the authenticity and
accuracy of the website you select and what if you get 10,000
possible sites? South Gloucestershire library service subscribes to
some of the best available information sites in the UK to ensure
you get the right answer from definitive information
resources.
These include:
The Oxford English Dictionary, which will further your capabilities
as a wordsmith
The Oxford Dictionary of National Biography, which gives you an
insight into the lives of more than 55,000 people who helped shape
British history.
Oxford Reference Online, which holds more than 300 dictionaries,
yearbooks and subject reference books as well as a 20th Century
time-line for a number of subject areas.
Ancestry: a database of births, deaths and marriages as well as
census information for the UK to help you to trace your ancestry
back to its roots.
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lIbrAry serVIces
This particular resource can only be accessed within the library
via one of our computers. You can book a session on the computer at
the library of your choice. Guidance notes are available and during
quiet times staff will help you to get started.
If you are unfamiliar with electronic Internet resources or you
want to reduce the time and work involved in finding an answer why
not try the Library Enquiry Centre? The service is staffed by a
team of information librarians who have access to a wide range of
online resources that are not generally available to the public.
Whether you are looking for a definition of a word or want to know
who the chief executive of a company is; or maybe know the
plot-line and stars of a movie but can’t remember the title, the
Library Enquiry Centre team is ready to find the answer for
you.
You can contact the Library Enquiry Centre at the following times:
Monday – Friday: 9:00am – 6:00pm Saturday: 9:00am – 4.30pm Sunday:
Closed
You can contact them via: Telephone: 01454 866 900 Fax: 01823 272
178 Email:
[email protected] Text: 07919 540 839
For more information about the library service ask at any South
Gloucestershire Library or ring 01454 868006
Answers: a. via devana b. www.statutelaw.gov.uk/content.
aspx?activetextdocid=1517519 c. cellar or underground chamber
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Are you having difficulty getting to your local library?
Do you know someone who is housebound who would like to borrow
books and other items but has no-one to help?
South Gloucestershire Libraries Home Library Service matches
carefully chosen volunteers to people who are unable to visit their
local library due to ill health, disability etc. The volunteers
discuss what is required with the customer and then choose books,
spoken word cassettes and CDs, music CDs and DVDs, which are
brought to them by the volunteer on a regular basis. Each library
runs the Home Library Service for their particular area, so to
access the Home Library Service just visit your local library or
ring 01454 868006 and ask to be put through to them. We are also
constantly seeking volunteers to help with this valuable service,
so if you have a few hours a week which you could spend visiting an
isolated older or disabled person, we would be pleased to hear from
you. Please contact your local library on the above number or email
[email protected]
JeaN’s FiRst cLicK!
Jean only knew a little bit about computers before she signed up
for a First Click course at Kingswood library. “I was listening to
the radio and I heard about First Click when BBC
Bristol was doing a broadcast from Kingswood Library. I thought I’d
pop along and find out more.”
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the hom e lIbrAry serVIce
After 3 free lessons covering computer basics, the internet and
email Jean is feeling a lot more confident about using her PC at
home. “I have just dabbled with it up to now. I have an old lap-
top, but I am thinking of updating it.”
Jean is going to use her new-found computer skills to help her stay
in touch with her family and friends. Jean has a large family, some
in Cardiff, with others living abroad. She is now a real convert to
the benefits of email, adding that “email is great way to stay in
touch with people and you can even see photos of each other the
same day they were taken.”
Jean’s husband is disabled. Using the internet to have their
shopping delivered direct to the house will really help. The
internet can also cut out all those trips down to the bank.
“Everything is so much more accessible on the internet”, Jean
says.
She also uses her computer for entertainment. “I love playing
solitaire and some of the card games. I am thinking of using it for
digital photography next.” It is never too late to learn something
new. “I aim to have a practice at least once a week - it’s good for
the brain!”
If you want to learn more about using the Internet or want to
develop your IT skills why not call into your local library. In
partnership with South Gloucestershire Community Learning, Age UK
and Filton College, libraries offer a range of IT courses to help
you get started.
An Active mind in an Active body
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Badminton and Squash Wednesday 9:30am-12:00noon (part of
multi-activity morning) 0300 333 0300 www.sgleisure.org
Multi-activity sessions offer more choice and a chance to try
something new whilst socialising with friends. In addition to the
following activities some centres offer swimming and an exercise
class as part of the session. Please phone for details.
Multi-Activity Sessions
Kingswood Leisure centre
thornbury Leisure centre*
yate Leisure centre*
Badminton and Table Tennis Tuesday 11:00am-1:00pm Thursday
10:00-12:00noon (part of multi-activity morning) 0300 333 0300
www.sgleisure.org
*Indoor Bowls also available at Thornbury and Yate 0300 333 0300
www.sgleisure.org
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www.southglos.gov.uk/onthemove
Using the local bus service
If you are over 60 years old or disabled you may be entitled to a
Diamond Travelcard which provides free travel on local bus services
across England.
For more information and to see if you are eligible please visit
the website www.southglos.gov.uk/concessionaryfares or call the
concessionary fares hotline on 01454 868004
The council has been improving the local infrastructure, raising
kerbs and working with bus operators to increase the amount of
accessible vehicles. If you require a low floor bus to be able to
use the service please contact the bus operator to check the
vehicle is fully accessible before travelling.
41
ont the m oVe
How to find out what buses services there are near you
1. Contact Traveline Traveline is an independent public transport
information service. You can visit the website at
www.travelinesw.org.uk or call 0871 200 22 33 (for BT residential
lines the cost is 10p per minute plus 6p to connect).
2. Visit the South Gloucestershire Council website On the council
website there are all the bus timetables for South Gloucestershire
and also route maps showing where the buses go.
www.southglos.gov.uk/onthemove
3. Join the South Gloucestershire Council transport mailing list
For local bus and rail timetable information direct to your door
register with the council mailing list by sending your contact
details to
[email protected] or call 01454 868004
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os te
op or
os Is
We often think our skeleton will provide a solid framework for life
but it needs looking after just like the rest of our body. There
are many steps you can take to help keep your bones healthy, most
of which are linked to leading a healthy lifestyle and will help
you avoid the risk of osteoporosis in later life.
What is Osteoporosis?
Osteoporosis is a major health concern in older people. It is a
condition where bone density reduces, so bones become weaker. As a
result the risk of fracture increases. Fractures can occur in any
part of the body, but the wrist, hip and spine are most commonly
affected.
Can osteoporosis be prevented?
To some extent our genes determine how strong our bones are, but
the way we live our life also has a big part to play. We naturally
lose bone density as we become older, which is why there is an
increased risk of osteoporosis. However, by keeping active and
eating a well balanced, calcium-rich diet, you’ll have a better
chance of having stronger bones for longer.
Get active!
Your skeleton grows stronger if you do regular weight-bearing
exercise. This is any kind of physical activity where you are
supporting the weight of your own body, such as dancing, aerobics,
tennis, brisk walking and jogging. However, if you have
osteoporosis already you need to be careful of high impact
exercise.
Healthy bones!
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osteoporosIs
Low impact alternatives such as walking, golf, swimming and
gardening may be more suitable for you, but find something you
enjoy. Having an active lifestyle will also help to maintain good
balance, co-ordination and muscle strength, which are all important
for preventing falls in later life.
Eat well!
Whilst it is important to consume plenty of calcium to help
maintain healthy bones, other vitamins and minerals are also
important. Good sources of calcium include milk and dairy foods,
such as cheese, yogurt and fromage frais. To make sure you are
getting enough calcium try to have 2 – 3 servings of milk and dairy
foods each day. Although this is not an official government
recommendation, it will provide the calcium requirements for most
adults and older people. A serving would be:
a 200ml glass of milk
a pot of yogurt
a matchbox size piece of cheese
If you do not have milk and dairy foods in you diet, or you are
intolerant or allergic to them, it is important to have other foods
that are rich in calcium. Examples include fortified soya drinks,
green leafy vegetables such as broccoli and cabbage (but not
spinach), and fish where you eat the bones, such as sardines and
whitebait.
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os te
op or
os Is
If you eat a well balanced diet you should get a good mix of all
the vitamins and minerals your body needs to be healthy and
function properly. The Food Standards Agency advises that a healthy
balanced diet has:
plenty of fruit and vegetables (at least 5 portions a day)
plenty of starchy foods, such as bread, rice, potatoes and pasta,
having wholegrain varieties whenever possible
some milk and dairy foods
some meat, fish, eggs, beans, and other non-dairy sources of
protein
a small amount of food and/or drinks high in fat and/or sugar
If your diet is well balanced then you should not need to take
supplements, such as multivitamin pills. However, as you get older
nutrients are not absorbed as well by the body and you may find you
have a smaller appetite. This means you may not get all the
nutrients your body needs from the food you eat. In this case
taking a supplement may be beneficial. If you are concerned speak
to your doctor.
It is also important to make sure you have enough vitamin D in your
diet as this helps the body absorb calcium. We get most of the
vitamin D we need from sunlight on the skin, but it is also found
in meat, oily fish, eggs and fortified margarines. However, older
people, those who do not go out much and people who cover up for
religious or cultural reasons may be at risk of being Vitamin D
deficient. In this case a supplement of 10 mg a day is recommended.
Again, speak to your doctor for more information and advice if you
are concerned about this.
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s!
Ever been ripped off, or fallen victim to a rogue trader or scam?
Trading Standards runs a number of initiatives to help protect the
public from falling victim to such activities! ‘Scamwise’ is a
campaign to raise awareness of postal, email and doorstep scams. We
have booklets which provide advice on how to keep yourself safe and
‘No Doorstep Traders’ door stickers.
Keep in the know by joining ‘The Network’. The Network sends out
bulletins by email, about the latest scams, rogue trader activities
and other consumer issues that may affect the public.
‘Buy With Confidence’ is an approved trader scheme run by Trading
Standards in an attempt to promote the highest standards of
trading. The aim of the scheme is to help consumers avoid the
cowboys by providing a list of reputable businesses in a wide range
of trades. So if you’re looking for a good local business that
cares about its customers visit www.buywithconfidence.gov.uk
‘No Cold Calling Zones’ is a new initiative in South
Gloucestershire and has proven very popular. The zones are
identified by street signs and stickers on front doors and provide
an opportunity for residents to collectively say no to unwanted
doorstep trading.
If you are interested in any of these projects, contact Trading
Standards on 01454 864419.
An Active mind in an Active body
sAy “scrAm” to scAms!
ce le
br At
In G
AG e
South Gloucestershire Council and partners will be staging the
second Spring Into Life Festival in May 2011.
Last year’s festival offered a huge range of fun and stimulating
events for older people in South Gloucestershire, ranging from line
dancing and tai chi to local history events and watercolour
painting.
Keep an eye out for further information about Spring into Life from
your local library and community venues.
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An Active mind in an Active body
Ten reasons to swim
1. improved cardiovascular conditioning
4. improved posture
9. stress reduction
10. reduced risk of osteoporosis
But don’t take the experts’ word for it: get in the water and enjoy
yourself!
aNd heRe aRe tWo MoRe ReasoNs:
1. Our survey said that swimming content was rated as very
important by 54% of respondents and important by 25%, making
swimming one of the highest scoring content areas.
2. Swimming is fun!
48
50+ Swimming Friday: 2:00pm-4:00pm 01454 866686
www.filton-town-council.co.uk
Kingswood Leisure centre
60+ Swimming Tuesday and Thursday: 11:00am-12:00noon* *diving
boards are open for use during the last 15 minutes of this session
Wednesday (term time only): 11:00am-12:00noon 0300 333 0300
www.sgleisure.org
Casual or lane swimming offered most days as well as the following
over 60s sessions:
Swimming
49
Longwell Green Leisure centre
60+ Swimming Friday: 9:00am-12:00noon (9:30am-11.00am - deep end
only as shallow end being used for Aquafit) 0300 333 0300
www.sgleisure.org
thornbury Leisure centre
Open for public swimming daily (please refer to the pool timetable)
0300 333 0300 www.sgleisure.org
yate Leisure centre
60+ Swimming Thursday: 11:00am-12:00noon (half the pool due to
Aquafit class) 0300 333 0300 www.sgleisure.org
Kingswood Leisure centre Refurbishment
Kingswood Leisure Centre will be undergoing a major refurbishment
in 2011. The main swimming pool is likely to be closed for several
months in the early part of the year. We advise that you call the
leisure centre in advance to check availability on 0300 333
0300
50
Think about your drink
Most of us like an occasional drink but drinking too much alcohol
is linked to a variety of health problems such as cancer, liver
disease, stroke, high blood pressure and it can even affect mental
health. Alcohol is also high in energy, and if we don’t use this
energy up we store it in the body as fat. And it is a diuretic,
which means you produce more urine and the body can become
dehydrated, so it’s a good idea to vary between alcoholic and non
alcoholic drinks when you are drinking.
Know your number
There are set recommended maximum daily intakes of alcohol for men
and women. Women can drink up to 2 to 3 units of alcohol a day and
men 3 to 4 units.
It is important to know how many units alcoholic drinks contain,
some examples are:
Half a pint of standard strength (3 to 5% ABV) beer, lager or cider
counts as one unit
A pub measure of spirit contains one unit
A glass of wine is about 2 units
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51
How often?
It’s best to spread your drinking throughout the week and avoid
drinking too much alcohol on one occasion. If you do drink too
much, avoid alcohol for at least the following 48 hours so your
body can recover.
Research has suggested that drinking small amounts of alcohol a day
(between 1 and 2 units) can help protect against coronary heart
disease. However, this is only relevant for men over 40 years of
age and women after the menopause.
Thinking of decreasing the amount you drink?
If you want to reduce the amount of alcohol you drink the following
tips maybe useful:
Always have something to eat before you start drinking
If you are thirsty have a non alcoholic drink first to help you
rehydrate
Alternate between non alcoholic and alcoholic drinks to reduce your
overall alcohol consumption
Avoid salty snacks such as crisps and nuts, as these will make you
feel thirsty
Swap to lower alcoholic drinks by choosing ones that have a lower
‘alcohol by volume’ or ‘ABV’
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52
Take care
In some cases alcohol can increase your risk of serious illness, so
be aware if you:
Are recovering from an injury or operation
Are taking medication
Have depression, anxiety or a serious psychiatric illness
If you are unsure, then check with your GP.
53
u3A (unIVersIty of the thIrd AGe)
Friendly company and a variety of activities including dancing,
walking, Tai Chi and games
An Active mind in an Active body
thornbury U3a
54
Get outdoors, get fit and make new friends!
Walking to Health in South Gloucestershire is part of a national
initiative, which encourages and supports people to become more
physically active through walking. The national initiative started
in 2000 and is supported by Natural England and the British Heart
Foundation.
Physical activity can have huge benefits on people’s health;
research has shown that physically active people have up to 50%
reduced risk of major chronic disease such as coronary heart
disease, stroke, diabetes and cancer.
So what makes walking so special?
It’s a low risk, low intensity activity that makes you feel
good
It gives you more energy
It reduces stress and helps you sleep better
It keeps your heart ‘strong’ and reduces blood pressure
It helps to manage your weight
It’s a chance to make new friends
You don’t need any special equipment
You can start slowly and build up gently
It’s free!
What is available near you?
Walking to Health in South Gloucestershire provides free weekly led
walks for people of all ages.
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frIends!
There is no need to book, you can just turn up! Walks are graded
from ½ mile to 4 miles which means we can support people of all
walking abilities: from people who use wheelchairs and mobility
aids to those people who want to increase their fitness and stamina
over more challenging ground.
Walkers’ comments
“Weight kept in check, less breathless. Reduces depression in
winter months”
“I love the outdoors and find walking relaxes me”
“It’s good to walk and feel safe. The tea and coffee at the end
make it a good social get together”
“I started when widowed and I enjoyed the walks and companionship.
I have now formed a relationship and we walk longer distances – no
longer time to enjoy yours”
“I have just lost my wife I need the company of those
walking”
For more information and details of walks happening near you:
Telephone: 01454 868006 Email:
[email protected]
Website: www.southglos.gov.uk/walkingtohealth Write: Walking to
health project Po box 2078 Council Offices castle street thornbury
bs35 9bJ
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Rambling clubs
severnside Ramblers - Under avon area Group
01454419274
[email protected]
www.severnside-ramblers.org.uk www.avon-ramblers.org.uk
01225 333295
[email protected]
[email protected]
www.ldwa-bristolandwest.org.uk
w Al
kI nG
thornbury Ramblers
Walking leaflets from South Gloucestershire Council
Easy Access Trails books 1 and 2, Cotswold Way, Frome Valley
Walkway, Severn Way, Jubilee Way, Dramway 01454 868004 or search
for ‘walks routes’ www.southglos.gov.uk
south cotswolds Ramblers
An Active mind in an Active body
This information can be made available in other languages, in large
print, Braille or on audio tape.
Please phone 01454 868006 if you need any of these or any other
help to access Council services.
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59
w hAt’s next?
Can you help us make the Active Directory 60+ even better?
1. For new activities, complete and return the form overleaf by
30th November, 2011
2. Tell us what you think in the space below:
An Active mind in an Active body
Please return to: Community Sport & Active Lifestyles PO Box
2078 Council Offices Castle Street Thornbury South Gloucestershire
BS35 9BJ
[email protected] 01454 862296
to: Community Sport and Active Lifestyles
Name of activity:
Seasonal/Dates (if applicable):
Contact telephone number:
N.b. For exercise classes, please give name of instructor and
Register of Exercise Professionals registration number.
www.southglos.gov.uk/A4L