Things to do in Southampton

Transcription

Things to do
in
Southampton
A directory of physical activity and
nutrition opportunities for children
and young people
Spring 2015
1
Contents
2
How to use the Directory
3
Active Southampton
3
Physical Activity for Children
4
Parks and Open Spaces
5
Walks in Southampton
6
Active Travel
7
My Journey
8
Free Range Kids
9
Activity Centres
10
Children’s Centres
11
Swimming Pools
12
Sports Clubs
13 - 16
Activities in Community Schools
16
Scouts & Guides
17
Disabled Children
18
Healthy Eating
19
Top Tips for Kids
20 - 22
Are you a Healthy Weight?
23
Change4Life
24
Useful Nutrition Sites
25
How to use the Directory
This directory lists different kinds of activities, so that you can look up
e.g. dance, football or youth centres. Each listing provides information
about location and contact details. Although we have tried to make
the information accurate, we do recommend that you contact the
organisation directly to check their current details before turning up to
an activity.
This directory aims to be as comprehensive as possible. However, if
readers have any updates or information about other activities, they
are encouraged to let us know that can be included in future editions.
Contact: Wendy Hislop, Health Improvement Manager, Health
Promotion Services.
Email: [email protected] Tel: 023 8071 3330
These entries were correct to the best of our knowledge on July 2013
Active Southampton
www.activesouthampton.co.uk
Active Southampton is a partnership of organisations who want to promote sport
and physical activity across the whole city. The partnership acts as a single voice
and ‘one stop shop’ for the planning and co-ordination of sport and physical
activity within Southampton.
The partnership is made up of an Executive Board and Operational Group as well
as a wider network of interested groups and organisations that have an interest in
promoting sport and physical activity. If you would like to find out more about
Active Southampton or be a part of the network, please email us at
[email protected] or visit www.activesouthampton.co.uk
3
Physical Activity for Children
Physical Activity Guidelines for children have recently been updated. The
guidelines are detailed below however, if you’d like further detailed information
download ‘Start Active, Stay Active’.
http://www.dh.gov.uk/en/Publicationsandstatistics/Publications/
PublicationsPolicyAndGuidance/DH127931
Early Years (Under 5’s)
1.
2.
3.
Physical Activity should be encouraged from birth, particularly through floorbased play and water-based activities in safe environments.
Children of pre-school age who are capable of walking unaided should be
physically active daily for at least 180 minutes (3 hours) , spread throughout
the day.
All under 5s should minimise the amount of time spent being sedentary
(being restrained or sitting) for extended periods (except time spent sleeping).
Children and Young People (5-18 years)
1.
2.
3.
4
All children and young people should engage in moderate to vigorous
intensity activity for at least 60 minutes and up to several hours every day.
Vigorous intensity activities , including those that strengthen muscle and
bone, should be incorporated at least three days a week.
All children and young people should minimise the amount of time spent
being sedentary (sitting for extended periods).
Parks and Open Spaces
Southampton has many parks and open spaces where children and toddlers
can get active for free. These are some of the main parks in the City.
Central Parks & Hoglands Central Parks are interlinked parks skirting the City Centre with
Park
landscaped areas, a bandstand, tennis courts and a children’s
play area.
Central Southampton
SO14 0YG
Hoglands Park situated between City Centre and St Marys
area, the park has grassed areas including cricket facilities and
a skateboard park.
The Common
SO15 7NN
Hinkler Green
Thornhill
SO19 6GH
St James Park
Upper Shirley
SO15 5LW
Mayfield Park &
Weston Shore
Weston
SO19 9HL
Mansel Park &
Green Park
Millbrook
SO16 9RS
Riverside Park
Bitterne Park
SO18 2JJ
5
The common is a much loved well used green space. The
Hawthorns and Wildlife Centre is open all year round and the
paddling pool in the summer months.
Hinkler Green is located in the centre of the Thornhill area.
Recent improvements to the green have included a new multi
use games area and a skate park.
St James park is located between St James Road, Winchester
Road and Wordsworth Road. The park has undergone
extensive improvements to include Scenic walkways, games
area, tennis courts and a young play area.
Mayfield Park includes formal gardens, sports grounds and
large recreation areas and Grade II listed buildings. Weston
Shore is located along the Solent on the east of the City.
Included within the park is the Westwood Woodland, Rolling
Mills area, Pitch & Putt course, Children’s play area and
waterside.
Mansel Park is a large open space in the heart of Millbrook.
The park hosts a multi-play area, the Adizone along with a play
area and football pitches. Green Park has an open space with
tennis courts.
Riverside Park has a wide range of facilities for local people to
enjoy. The model railway, cycle training track, football and
cricket pitches, 18 hole Pitch & Putt, wide range of wildlife and
three play areas attract lots of people in the park.
Walks in Southampton
Register with Walk4Life on www.walk4Life info to find new routes
Or log onto www.walkinginhants.co.uk/Southampton
Walks are between 0.25 and 11 miles and are wheel and pushchair friendly
Western Hospital Circular
Some gentle Slopes
1 mile
Connect2Walkway
Easy, flat
1 mile
Lordsdale Greenway
Some gentle slopes
2.04 miles
Southampton Common
Some gentle slopes
2.56 miles
Southampton Central Parks
Some gentle slopes
1.78 miles
Shoreburs Greenway
Woodlands, gentle slopes
1.22 miles
Easy, flat
1.4 miles
Easy, flat
3.01 miles
Woodland, slopes
0.87 miles
Woodlands slopes
0.87 miles
Easy, flat
1 mile
SO15 7NN
SO18 2JJ
Mansbridge Riverside Walk
SO18 2JJ
Southampton Riverside Walk
SO18 2JJ
Westwood Greenway
SO18 2JJ
Fleming Park Lakeside and
Stoneham Circular
SO19 9HL
Weston Shore
Weston
SO19 9HL
6
Active Travel
Walking or Cycling
For most people, the easiest and most acceptable forms of physical activity are
those that can be incorporated into everyday life. Examples include walking or
cycling instead of travelling by car, for short distances, for example to school.
Walking
Walking has many benefits for children and young people. Physical activity of
any kind is beneficial to children under 5 years old as they need to develop
muscles, balance and coordination. Walking can be incorporated into the nursery
or school journey. It can contribute to the recommended levels of physical activity
they need daily. As children get older, it can help them identify local landmarks
which helps with orientation and building independence and with social skills if
they share their journeys with friends or family.
Walking can also help children and young people keep off unwanted pounds.
Why not try using a pedometer? These devices are relatively cheap and can be a
fun way of measuring the amount you and your child walk. However, many steps
you walk, aim to walk more than you did yesterday.
Cycling
Cycling, whether it’s a day to day activity, or an occasional adventure, is a great
way to help keep fit. Getting on our bikes more often can bring short and long
term benefits to wellbeing, the environment and your purse.
All you need is a roadworthy bike and some basic safety gear and then it just takes
a little bit of practice! And cycling can be enjoyed by most people whatever their
age.
There are many routes which provide for safe cycling in Southampton. Visit http://
www.southampton.gov.uk/images/bikeguide-tcm46-236513.pdf to view a map of
these.
Other websites to help you get cycling include:
www.goskyride.com/southampton
www.nhs.uk/change4life/Pages/bike-for-life.aspx
http://www.myjourneysouthampton.com/cycle-0
www.southamptoncyclingcampaign.org.uk
7
Now is a great time to cycle in Southampton. Whether you do it to get to school or for fun
on the weekends, cycling will help keep you fit, improve your confidence and
independence as well as making you a better learner. An active body = an active mind!
Currently in schools Bike-a-bility is teaching our Year 5s how to use the road safely and
confidently and SUSTRANS’ Bike-It program is increasing the number of children, parents
and teachers that cycle city wide through a program of fun activities, competitions,
training and bike-to-school events.
Cycling really is as easy as riding a bike. And having a roadworthy bike and considering
getting some basic safety gear will make all the difference to the enjoyment of your ride
too. Speak to your school about having free Bike Drs and equipment sales with reductions
of up to 70% RRP for parents, staff and children.
Struggling to push off though? Your local Bike-It Officer will happily teach you or your child
to learn to ride in a safe and secure environment whilst also giving you the skills and
knowledge of what to do to progress further. If you can already cycle then we can also
play fun playground based games that also increase your skills and training that you will
need to take your bike out on the roads. Contact: [email protected]
A TA riding the cargo bike at St Johns Primary
A full bike shed at Newlands Primary
during the Big Pedal
8
Parents learning bike maintenance at Banister Primary
9
Activity Centres
Bitterne Leisure Centre, Dean Road, SO18 6AQ
Tel: 023 8043 7647
Web: www.activenation.org.uk.your-centre.aspx
Swimming Pool/Gym/Exercise Classes/Racket Sports/Indoor Sports/Crèche
Chamberlayne Leisure Centre, Weston Lane, SO19 9SJ
Tel: 023 8043 7668
Web: www.activenation.org.uk/your-centre.aspx
Gym/Exercise classes/Racket Sports/Indoor Sports/Crèche
David Lloyd, Brownhill Way, SO16 0XS
Tel: 023 8074 7160
Web: www.davidlloyd.co.uk/home/clubs/southampton
Crèche/|Swimming Pool/See Gym and Fitness Facilities
Goals Soccer Centres, Millbrook, Point Road, SO15 5JZ
Tel: 023 8051 0666
Web.www.goalsfootball.co.uk/what-isgoals.aspx
The Sports Centre, Thornhill Road,
SO16 7AY
Tel: 023 8079 0693
Athletics/Grass Bowling/Cricket/Football/Hockey/Netball/Tennis/Cycle-Cross/
Trim Trail/Crazy Gold/Putting Green
The Quays, 27 Harbour Parade,
SO15 1BA
Tel: 023 8072 0900
Swim/Dive/Gym/Exercise Classes/Crèche
Wood mill Outdoor Activities Centre, Wood mill Lane, SO18 2JR
Tel: 023 8091 5746
Canoe Shop/Kayaking, Canoeing and Kat canoeing/Archery, Tunnelling and
Low Ropes/Climbing, Abseiling and High Ropes/Raft building/Expeditions/
Camping/Fishing /Training and Classroom Hire/First Aid Courses/Navigation
Courses.
10
Children’s Centres
Children’s Centres Offer a range of services for families with children aged up to 5 years old. Examples of activities
include cooking clubs, soft play, walk and talk, baby clinic and many more. For the latest programme
contact your local centre. Detailed catchment area maps can be found at:http://
www.youngsouthampton.org/parents and carers/surestart/
Sure Start Central
60 - 68 Clovelly Road
Southampton
SO14 0AU
Telephone: 023 8033 1635
Email: [email protected]
Sure Start Weston
60 Foxcott Close
Weston
Southampton
SO19 9JQ
Tel: 023 8043 7866
Sure Start Greenways
The Warren Centre
Chestnut Road
Southampton
SO16 6AY
Telephone: 023 8083 3863
Sure Start Harefield and Townhill Park
Cutbush Children Centre
Cutbush Lane
Townhill Park
Southampton
SO18 2GF
Telephone: 023 8091 5480
Sure Start Swaythling
Bassett Green Primary School
Honeysuckle Road
Southampton
SO16 3BZ
Tel: 023 8083 3552
Sure Start Northam
Kent Street
Northam
Southampton
SO14 5SP
Sure Start Thornhill
Byron Road
Thornhill
Southampton
SO19 6FH
Sure Start North Shirley
The Ashby Centre
Stratton Road
Shirley, Southampton
Sure Start MRM Millbrook, Redbridge, Maybush
Pickles Coppice
65 Windermere Avenue
Southampton
SO16 9QX
Sure Start Bassett/Lordswood
C/o Bassett Green Primary School
Honeysuckle Road
Southampton SO16 3BZ
Telephone: 023 8067 6262
Sure Start Freemantle
The Fryatt Centre, Freemantle School
Paynes Road, Freemantle
Southampton
SO15 3BY
Tel: 023 8023 8190
11
Telephone: 023 8091 7762
Telephone: 07766 998 537
Sure Start Portswood
The Avenue Centre
Alma Road, Southampton SO17 1QX
Start Point Sholing
Wood Close
Southampton
SO19 0SG
Swimming Pools
Southampton has several pools open to the public. All pools provide public swim
lessons suitable for families and some provide family fun sessions. Timetables
change regularly so either download the current programme from your local pool
or give the centre a call.
Shirley Swimming Pool
Kentish Road, SO15 3GR
Tel: 023 8078 1901
Website:
www.shirleyswimmingpool.co.uk
Red Lodge Community Pool
Red Lodge Community Pool, Vermont Close,
SO16 7LT
Tel: 023 8076 8209
Junior Swim Academy (Term-time only)
Monday-Thursday and Saturday
Mornings
One to one lessons available
Parent and child 30-minute classes
Age Group: 6 weeks to 36 months
old,
toddler sessions and School age
sessions available
Website: http://www.redlodgeswim.co.uk
Southampton University
Bitterne Leisure Centre
University Road, SO17 1BJ
Tel: 023 023 8059 2119
Dean Road, SO18 6AQ
Tel: 023 8043 7647
Website: http://www.southampton.ac.uk/
sportandwellbeing/swimming/swimming.shtml
Website: http:/www.activenation.org.uk/leisurecentre/bitterne-leisure-centre-southampton
Swimming for Children
30 minute or 1 hour sessions
Sessions on Tuesday, Thursday and Friday
The Quays Swimming & Diving
Complex
27 Harbour Parade, SO15 1BA
Tel: 023 8072 0900
Website: http:/www.activenation.org.uk/leisurecentre/the-quays-swimming-diving-complexsouthampton/
Adult and Child swim (6 months to 3.5
years)
Children Swimming Lessons
3.5 years to adult
Free swim assessments as well as swim
lessons
Your child can also receive FREE
UNLIMITED casual swimming.
One to one sessions
Diving Taster Sessions and Diving Lessons
lasting 30 minutes (6 - 13 years old or 14 17 year olds)
12
Adult and child swim (6 months to 3.5 years)
Children’s Swimming Lessons (3.5 years to adult)
Free swim assessment as well as swim lessons
Your child can also receive FREE UNLIMITED
casual swimming
Sports Clubs
Clubs provide an ideal venue to try out exciting sports in a safe environment and
make new friends. It is worth contacting each club before going along to confirm
details or any specific needs the children may have.
Aikido
Southampton Ki Aikido Club
Violet Road
Southampton
SO16 3GJ
Tel: 023 8057 8657
Website: www.southamptonkiaikido.org
Basketball
Hampshire Harriers Wheelchair Basketball
Chamberlayne Leisure Centre
150 Weston Lane
Southampton
SO19 9SJ
Tel: 023 8043 7668
Website: www.hampshireharriers.org.uk
Athletics
Team Southampton Athletics Club
The Outdoor Sports Centre
Thornhill Road
Southampton
SO16 7AY
Tel: 023 8046 3384
Boxing
Golden Ring Amateur Boxing Club
Mansel Park Pavilion, Evenlode Road
Southampton
SO16 9FX
Badminton
Oasis Badminton Club
Oasis Academy Mayfield
The Grove
Southampton
SO19 9LX
Tel: 023 8042 5340
Website: www.oasisacademymayfield.org
Inner City Boxing Club
The Old Library
76b St Marys Street
Southampton
SO14 1NY
Top Flight Badminton Club
Alderman Quilley School
Cherbourg Road
Eastleigh
Hampshire, SO50 5EL
Tel: 07915 060 042
Website: www.topflight.badminton.co.uk
Canoeing
Woodmill Outdoor Activities Centre
Woodmill Lane, Swaythling
Southampton
SO18 2JR
Tel:023 8091 5744
Website: www.woodmill.co.uk
St Denys Badminton Club
Redbridge Community School
Cuckmere Lane, Southampton
SO16 9RJ
Various sessions available—please contact for
more information.
Age: Ages 14+
Southampton Canoe Club
University of Southampton Boat Hard
Oliver Road Southampton, SO18 2JL
Website: www.southampton.cc.co.uk
Solent Kestrels Basketball Club
Redbrige Community School
Cuckmere Lane, Southampton, SO16 9RJ
Bitterne Park School, Copse Wood Road
Southampton, SO18 1BU
Tel: 07988 690 298
13
Tel: 07958 277 526
Email: New site in progress
Tel: 07958 277 526
Website: www.innercityboxing.com
Cheerleading
Liberty Pride Cheerleaders
Oasis Academy Community Centre
Lordshill, Southampton, SO16 9RG
Website: www.leaguelineup.com/lpc
Oasis Dreamers Cheerleading Team
The Grove, Southampton, So16 8FA
Website: www.oasisacademymayfield.org
Cheerleading
Diving
Liberty Pride Cheerleaders
Oasis Academy Lordshill
Lordshill, Southampton
SO16 8FA
Tel: 023 8042 5340
Website: www.leaguelineup.com/lpc
Southampton Diving Academy
The Quays Swimming & Diving Complex
Harbour Parade, Southampton
SO15 1BA
Tel: 023 8072 0922
Website: www.southamptondiving.co.uk
Team Phoenix
Drama
Cuckmere Lane, Southampton
SO16 9RJ
Tel: 023 8078 2687
Website: www.teamphoenix-uk.com
Stagecoach Theatre Arts School
Cricket
Gymnastics
Hoglands Park
Houndwell Place, Southampton
SO14 1HU
Website: sotoncom.play-cricket.com
150 Weston Lane
Southampton
SO19 9SJ
Tel: 07759 525 441
Website: www.chamberlaynegc.co.uk
Southampton Community Cricket Club
Trojans Cricket Club
The Trojans Sports Club
Stoneham Lane, Eastleigh
SO50 9HT
Tel: 023 8061 2400
Website: www.trojans.org.uk
Dance
DM Dance Centre
10 Spring Crescent
Portswood, Southampton, SO17 2GA
Website: www.dmdancecentre.co.uk
Redbridge Community Dance Classes
Cuckmere Lane, Southampton, SO16 9RJ
Tel: 023 8078 6485
Studio So
Tel: 07766 001 267
Royal Mail House, Terminus Terrace,
Southampton SO14 3FD
Website: www.southzonedance.com
Thornhill Dance Club
Thornhill Youth Centre, Bitterne Road East
Thornhill, Southampton, SO18 5QY
Tel: 07871 108 270
Website: www.southzonedance.com
14
King Edward VI School, Wilton Road, Southampton,
SO15 1BA
Tel: 01962 771 024
Website: www.stagecoach.co.uk/southampton
Chamberlayne Gymnastics Club
Horizon Team Gymnastics Club
150 Weston Lane, Southampton
SO19 9SJ
Rhythmic South Gymnastics Club
Cantell Community School
Violet Road, Southampton
SO16 9GJ
Tel: 023 8052 9952
Website: www.sotongym.co.uk
Treasure Gymnastics Club
Thornhill Primary School, Byron Road, Thornhill,
Southampton SO19 6FH
Tel: 023 8065 2140
Website: www.sotongym.co.uk
Southampton Gymnastics Club
Southampton Gymnastics Centre
Cuckmere Lane
Redbridge, Southampton, SO16 9RJ
Tel: 023 8052 9952
Website: www.sotongum.co.uk
Hockey
Southampton Hockey Club
Southampton Sports Centre
Thornhill Road, Bassett, Southampton, SO16 7AY
Tel: 023 8073 5737
Website: www.southamptonhc.org
Judo
Self-Defence
Golden Condor Judo Club
Hampshire CKD-Self Defence
SO19 9SJ
Tel: 023 8043 7668
Website: www.coldoncondorkids.piczo.com
Karate
Taunton’s College, Hill Lane
Southampton, SO15 5RL
Tel: 0800 990 3071
Website: www.hampshrieckd.com
Rugby
Millbrook Rugby Football Club
Kyudokan Goju Ryu Karate Association Redbridge Lane, SO16 8FA
Bitterne Leisure Centre, Dean Road
Bitterne, Southampton, SO18 6AQ
Website: www.milbroookrfc.co.uk
150 Weston Lane
Southampton
SO19 9SJ
Tel: 023 8047 7677
Website: www.kyudokan.com
Swimming
Lacrosse
Eastleigh Swimming Club
Southampton Ladies Lacrosse Club
Wide Lane Sports Ground
Wide Lane, Eastleigh, SO50 5PE
Tel: 07762 709 858
Website: www.sotonladieslax.co.uk
Multi-Sport
Actionnaries (Visually Impaired)
SO19 9SJ
Tel: 07793 527 031
Netball
Saucony Netball Club
Oasis Academy Lordshill, Fairisle Road, Lordshill
Southampton, SO16 8BY
Tel: 023 8079 4968
Website: www.sauconynetballclub.co.uk
Swaythling Netball Club
Oasis Academy Mayfield, Grove Park Site
Southampton, So19 9LX
Tel: 023 8043 5248
City of Southampton Swimming Club
The Quays Swimming & Diving Complex
27 Harbour Parade, Southampton, SO15 1BA
Website: www.cossc.org
Fleming Park, Passfield Avenue, Eastleigh, SO50 9NL
Tel: 023 8064 1555
Website: www.eastleighsc.com
Fleming Park Leisure Centre
Passfield Avenue, Eastleigh, SO50 9NL
Tel: 023 8068 4809
Website: www.eastleigh-oaklands.com
Tai-Chi
Website: www.taichi4healthandwellbeing.com/classes/
Tennis
Bassett Lawn Tennis Club
Wilton Road, Shirley, Southampton, SO15 5JT
Tel: [email protected]
Website: www.bassett-tennis.co.uk/
South Hants Lawn Tennis Club
Northlands Road, Southampton SO15 2LN
Website: shltc.org
Southampton Community Tennis
Southampton, SO16 7AY
Tel: 023 8066 7532
Website: www.servingtennis.net
Swaything Lawn Tennis Association
15
Trampolining
Oasis Junior Trampolining
The Grove, Southampton, SO19 9LX
Tel: 023 8042 5340
Website: www.oasisacadmymayfield.org
Team Lightning Trampolining Club
Chamberlayne Leisure Centre, 150 Weston Lane,
Weston, Southampton, SO19 9SJ
SO15 5RL
Tel: 07712 307 459
Website: www.teamlightning.org.uk
Southampton Trampolining Club
Taunton’s College
Hill Lane, Southampton
SO15 5RL
Tel: 023 8079 0486
Website: www.freewebs.com/southamptontc
For additional sports clubs in and around
Southampton, visit the Southampton City
Council’s Sports directory on :
www.southampton.gov.uk/images/
southampton%20Sports%20Club%
20Direcotry tcm46-257090.pdf
Activities in Community Schools
Schools usually have a selection of after-school clubs for their students.
Ask your school for it’s timetable.
Some Community Schools provide a range of local opportunities to get
active. Visit the following links to get the up-to date information on
courses and facilities as they change regularly.
Oasis Lordshill
www.oasisacademylordshill.org/community/communitylinks/
www.oasisacademymayfield.org/community/
Cantell Community School
www.cantell.co.uk/community.php
Woodland Community School
www.woodlands.southampton.sch.uk/school/
www.schoolportal.co.uk/GroupHomepage.asp?GroupID=43943
16
Scouts and Guides
http://southamptoncityscouts.co.uk
Scouts and guides offer a variety of activities to children, such as walking,
races, archery, camps, parties, games, songs, adventure, crafts, kayaking,
shooting, climbing, and competitions.
Scouts and guides can collect badges for their achievements.
Beavers
Ages - 6-8 years old
Contact: Lin Johnson
Cubs
Ages - 7 years, 6 months - 8 years 6 months
Contact: Pat Rea
Scouts
Contact: Stuart Ganney
Explorer
Contact: Dan Bowers
Email:
[email protected]
Rainbows
Email: http://ww.girlguidinghantswest.org.uk
Guides
17
Brownies
Young Leaders
Disabled Children
All gyms should offer accessible facilities for those with disabilities. Chamberlayne
Leisure Centre in Weston is an Inclusive Fitness Initiative (IFI) centre where specific
activities such as Hampshire Harriers Wheelchair Basketball club sessions take
place for both adults and young people, and staff are skilled in ensuring disabled
centre users receive a fully inclusive service.
If you are disabled or helping a child who is disabled access, you are advised to
contact the centre or session beforehand to ensure full access to the facilities. A
directory of sport for disabled people has recently been prepared by Hampshire
County Council. The listings for Southampton are as follows:
IFI Facility
SO19 9SJ
Tel: 023 8043 7668
Contact: Lee Page
Tel: 023 8083 3689
Southampton Athletics Club
The Sports Centre, Thornhill Road, SO16 7AY
Ages: 9+
Southampton Sport Centre Times:
Contact Michael Coker
Tel: 07793 308 922
Website: www.teamsouthampton.co.uk
Red Lodge Community Pool
Vermont Close, Bassett, Southampton
SO16 7LT
Tel: 023 8076 8209
Website: www.redlodgeswim.com
Team Solent Shark Wheelchair
Rugby Club
Age: 12+
St Marys Sport Centre
St Marys Road, Southampton, SO14 0BL
Tel: 07572 439 581
Website: www.solentsharks.co.uk
Swimming Penguin Club for the
Orthopaedically Disabled
Bitterne Leisure Centre, Dean Road, So18 6AQ
Ages: All ages
Contact: Madeline Henry
Tel: 023 8044 6392
The Quays Swimming and Diving Complex
27 Harbour Parade, Southampton, SO15 1BA
Sessions: Wednesdays, 15:45 - 16:15
Ages: All ages
Tel: 023 8072 0900
Website: www.activenation.org.uk/leisure-centre/
the-quays-swimming-diving-complex/
Wheelchair Basketball
Ages: All ages
Hampshire Harriers
Chamberlayne Sports Centre
Southampton SO19 9SJ
Contact: Annette Marsh
Tel: 023 9233 2824
Website: www.hampshire.harriers.org.uk
Actionnaires (Visually Impaired)
Chamberlayne Leisure Centre, 150 Weston Lane,
Southampton, SO19 9SJ
Tel: 07894 390 288
Website: www.actionforblindpeople.org.uk
Just Jump Trampolining
Tel: 07712 307 459
Website: www.justjump.org.uk
18
HEALTHY EATING
Are you eating a healthy diet?
The Eatwell Plate below shows the different types of food we need to eat—and in what
proportions—to have a well balanced and healthy diet. The Eatwell Plate does not apply to
children under the age of two because they have different nutritional needs. Between the
ages of tow to five, children should gradually move to eating the same foods as the rest of
the family, in the proportions shown on the Eatwell Plate.
Bread, rice, potatoes, & other starchy foods
Base each meal on these foods, and encourage wholegrain varieties some of the time.
Fruit & Vegetables
Include five portions of fruit and vegetables each day—a child sized portion is roughly the
size of a child’s hand. Fruit makes a great snack—chopped up in to bite sized chunks
makes it even more appealing to children.
Meat, Fish, Eggs, beans and other non dairy sources of protein
Foods from this group are needed two or three times a day. They provide lots of vitamins
and plenty of protein and Iron.
Milk and Dairy Foods
Children should have milk, cheese or yoghurt three times a day, e.g. milk as a drink, on
breakfast cereal or in a pudding. Cheese is popular on pizza or pasta or in sandwiches.
Lower fat varieties have just as much calcium and protein, and should be encouraged for
children over the age of five.
Foods and Drinks high in fat and/or sugar
These foods give extra energy but contain few nutrients. They can be offered in small
amounts in addition to the more nutritious foods above, not only instead of them. Only use
butter, margarine or oil in cooking , or on bread. Grill, steam or bake foods rather than
frying them.
19
Top Tips for Kids
Top Tip 1—Sugar Swaps
Swapping sugary snacks and drinks for ones that are lower in sugar can make a
huge difference to kid’s calorie intake. Not only that, but it’s better for their teeth
too. Here are a few ideas on what to swap.
Swap to water, semi-skimmed milk (but remember children under 2 need
full-fat milk) or diluted fresh fruit juice instead of drinks with added sugar
like cola or squash.
Switch to snacks like fresh fruit, breadsticks, and unsalted nuts instead of
sweets and biscuits.
Swap to lower sugar cereals, fruit or toast instead of cereals with lots of sugar.
Top Tip 2 - Meal time
It’s important for kids to have regular, proper meals as growing bodies respond
better to routine.
Try to organise the day around three regular mealtimes –t’s easier to keep kids
from pestering for snacks if they know when their next meal is coming!
Eat together whenever you can, Kids copy parents, brothers and sisters and
friends—so when they see other people happily eating lots of different health
foods, they’ll follow suit.
They call breakfast the most important meal of the day and it’s certainly a great
way to give kids the energy they need to give it a kick start, so don’t let them skip
breakfast. Try low sugar cereals or toast, and if you add chopped fruit or a glass
of unsweetened frut juice then that counts toward their 5 a day too!
Top Tip 3 - ‘Me’ size meals
Even though they’re growing, it’s important to make sure kids get just the right
amount for their age—not too little and not too much. So here are a few tips to
make sure their getting the right portions.
Remember that kids are smaller than adults. It sounds obvious, but an adult
tummy is much bigger than a kids tummy—so try and give them a portion that
matches their size and not the same amount of food as you.
It also healthier to give a smaller portion to begin with, then let them ask for more
if they’re still hungry. And try not to nag them to ‘eat it all up’ if they’re full.
Watch packaging sizes. Lots of food and drinks, like cans of pop, are designed for
adults and not sharing.
20
Top Tip 4 - Snack Check
Many snack are full of the things that are back for us—sugar, salt, fat and calories.
So try and keep a careful eye on how many the kids are having. These tips might
help keep the snack attacks at bay.
Keep count. Many people are surprised when they actually count up how
may sweets crisps and biscuits they get through. Keep count and you’re more
likely to cut down—which is good for your kids and for your purse too.
Don’t forget that it is sometimes kinder to say no. We all love to give our kids
what they want, but tryp to find different ways to reward them—stickers, or
a trip to the park.
Top Tip 5 - 5 a day
It’s easier than you think to give your kids five portions of fruit or vegetables a
day. For kids, one portion is roughly a handful. Here are a couple of ideas on
getting some good things into them:
Frozen and canned fruit and vegetables count too. And it only takes a couple of
minutes to boil some frozen peas or open a can of sweetcorn.
Get them to drink a portion. One glass of unsweetened fruit juice or one smoothie
a day count as one of the five.
A piece of fruit or vegetable can help cheer up a lunchbox. Try carrot sticks, baby
tomatoes or a banana with a face drawn onto the skin.
Top Tip 6 - Cut back fat
We all know too much fat is bad for us. But it’s not always easy to tell where it’s
lurking. Here are a few fat-busting tips:
Cut down on snack foods as they're often jam packed with fat. Try and keep
foods like crisps, buns, cakes, pastries, and biscuits as occasional treats only.
Grilling or baking food in the oven rather than frying it on the cooker can
reduce the fat content by as much as two-thirds.
Literally cut the fat. Trim off any fat you can see from meat before your
cook it, and skin chicken and turkey first. Draining off the fat after cooking
will also help.
Top Tip 7 - 60 Active Minutes
Kids need to do at least 60 minutes of activity a day to help them stay happy and
healthy. But it doesn’t have to be sport— running around and having fun outside
counts too.
Get them off the bus and out of the car—if it’s walkable, walk it.
Clock up 60 minutes’ worth of active play each day worth of active play
each day after school and at weekends—this includes running around, going
to playgrounds and kid’s outdoor games. And it’s all free!
Get them splashing about. Whether it’s lengths of the pool, org just playing
aobut in the shallow end, a tripo to the pool is a great way to get them
moving and wear them out.
21
Top Tip 7 - 60 Active Minutes
Kids need to do at least 60 minutes of activity a day to help them stay happy and
healthy. But it doesn’t have to be sport— running around and having fun outside
counts too.
Get them off the bus and out of the car—if it’s walkable, walk it.
Clock up 60 minutes’ worth of active play each day worth of active play
each day after school and at weekends—this includes running around, going
to playgrounds and kid’s outdoor games. And it’s all free!
Get them splashing about. Whether it’s lengths of the pool, org just playing
aobut in the shallow end, a trip to the pool is a great way to get them
moving and wear them out.
Top Tip 8 - Up and about
The way life is today means that most of us spend too long sitting down doing
nothing. Not being active means our bodies don’t burn off enough fat, which
leads to it storing up inside.
Two hours max - you may find it helpful to set a limit to how long your
children can sit in front of the TV, computer or video game. Some families
have found saying ‘2 hours max’ of screen time each day helps them to
make sure kids jump up and play, or go outside after they’ve been sitting still
for a while.
Get them running around after school. We tend to think that they get loads
of exercise at school, but they still need to be active out of school hours too.
Get them set up and about after eating, instead of plonking down on the
sofa. Moving around helps digestion and can be fun.
22
Are you a healthy weight?
Being overweight or obese as child can affect your health, future health as an
adult and how you feel about yourself. As children are still growing and have
different nutritional needs to adults, it is important that a sensible approach is
used to manager overweight and obesity, which combines healthy eating with
physical activity.
Establishing healthy eating habits early on can help to improve a child’s quality of
life in the future.
Visit the “Are you a healthy weight?” tool on the NHS choices website
(www.nhs.uk/tools/pages/healthyweightcalculator.aspx)
Weight Management in Southampton
If you or your child is overweight or obese it might be useful to attend sessions
based on developing a healthier lifestyle, including group support. Weight
Watchers, Slimming World, and Rosemary Conley provide services for children of
varying ages - have a look on the websites below and contact the service(s) for
further details.
Weight Watchers http://www.weightwatchers.co.uk
Venues: Oasis Academy, Millbrook, Central Baptist Church, Polygon; Foundry
Lane Primary School; Highfield Church, Brookvale Road; Thornhill Baptist Church;
Lordshill Church; Merryoak Community Centre; Shirley Parish Hall; St John’s
Ambulance Hall; Salvation Army, Sholing; Woolston Community Centre.
Slimming World http://ww.slimmmingworld.com/useful-features/helpingoverweight-children.aspx
‘Free2Go’ sessions for children aged between 11 and 15 years, with a focus on health
not weight loss.
Rosemary Conley http://www.rosemaryconley.com/content/news/kids-2.htm
‘Kids2’ sessions for children aged 7 years of age with a focus on diet and fitness
rather than slimming, so any child can attend regardless of weight.
23
Change for Life
Would you or your family like to be healthier and happier? Would you like ideas
and games to help you to do this? Register with the Change for Life website to
receive regular updates e-newsletters with plenty of ideas, case studies and
resources.
For families: http://www.nhs.uk/change4life/Pages/why-change-for-life.aspx
For supporters: http://www.nhs.uk/Change4Life/Pages/Partners-supports.aspx
Downloadable tools are categorised by type of setting: NHS organisations; schools;
sports clubs; local authorities; children’s centres, nurseries and childminders;
charities; community group; convenience stores; and local businesses.
http:www.nhs.uk/change4life/pages/resource-casestudy.aspx
If you prefer hard copies you can order using the Change4Life order line by calling
0300 123 3434.
24
Useful Healthy Eating Websites
Organisation
Web Address
Healthy Eating/General Dietary Information
What’s Available
www.nhs.uk
Online information and
tools
British Heart Foundation
www.bhf.org.uk
Online information,
statistics, leaflets and
posters
British Dietetic Association
www.bda.uk.com
Food Fact Sheets
Department of Health
www.dh.gov.uk
Publications to order
British Nutrition Foundation
www.nutrition.org.uk
Online information
The Dairy Council
www.milk.co.uk
Online info, leaflets and
factsheets
BBC Health
www.bbc.co.uk/health
Online information, recipes
and tools
Heart UK
www.heartuk.org
Online information,
factsheets for cholesterol
lowering
The Ismaili Nutrition Centre
www.theismaili.org
Ethnic food, recipes, videos
and health information
Think Vegetables
www.thinkvegetables.co.uk
(sponsored by Fresca Group Ltd)
Information on and recipes
for vegetables. Teaching
resources
Weight Wise
www.bdaweightwise.com
Fact Sheets, Activities
Teen Weight Wise
www.teenweightwise.com
Fact Sheets & Recipes
NHS Choices
Weight Loss
Commercial Weight Loss (Charges to access the full site may apply)
Slimming World
www.slimming-world.com
Group and online support
Weight Watchers
www.weightwatchers.co.uk
Rosemary Conley
www.rosemaryconley.com
Weight Loss Resources
www.weightlossresources.co.uk
Online support including
dietary analysis
www.lovefoodhatewaste.com
Budgeting ideas, recipes
and resources
www.coeliac.co.uk
Information and support
groups
www.diabetes.org.uk
Information and support
groups
Eating on a budget
Love Food Hate Waste
Gluten Free Diets
Coeliac Society
Diabetes
Diabetes UK
25

Things to do in Southampton

Transcription

Similar documents

Did You Know ? - Eagleson Funeral Home

Shops and Offices at Lower Southampton Village

Artefact - University of Southampton

SISCo Study Tour Day 3 - the Environment Centre

Nursing and Residential Staffing Solutions

Inlandsbanan A3.indd

Did You Know? - Eagleson Funeral Home

petra nemcova - Susan Breitenbach