Exercise

Now that you are on your way to eating well it’s time to think about getting some exercise.  Even if you don’t seem to be over weight your body needs exercise to keep it in working order.

Adults need to do about 30 minutes exercise five times a week.  This doesn’t have to be all in one go meaning that you can spread it out into little blocks through your day e.g. 10 minutes three times a day.  The exercise needs to be of a moderate level of intensity.  This will be different for everyone depending how fit you are already but basically it means that you need to get warm and sweaty and a little out of breath, but not gasping for air.  It is also very important that you sip water through your exercise so that your body does not become dehydrated.

Doing exercise is important because:

• It keeps you fit
• It helps to keep your weight at a healthy level
• It helps keep your heart and lungs working properly meaning you can avoid heart disease and some cancers
• It helps your body to digest your food
• It can give you more energy, very important if you struggle to get up for work or college
• It can help boost your mood.  It has been proven that if you suffer with depression, anxiety or anger problems then exercise can help you to combat these problems

Joining a gym or leisure centre is a great way to try new activities and meet new people, great if you have just moved to the area.  However, these activities can be expensive so here are some other ideas:

• Try walking as much as possible instead of catching the bus
• Join a local sports team, this is also a great way to meet new people
• Look in local newspapers for information on dance clubs or martial arts clubs
• Join your local sport team e.g. football or hockey
• Volunteer as a dog walker at your local animal rescue centre
• Kick a ball about for 30 minutes with your mates

Exercise does not have to be boring and is not just about running around.  Where ever you live in Worcestershire you will probably get at least one free newspaper come through your door every week.  Rather than just throwing it straight in the recycle bin have a look at the leisure and entertainment section.  You will be able to find information on dance classes, marshal arts classes and different sporting events going on in your local area. 

If you do feel like an exercise class, the gym or swimming is more for you then here are some contact numbers for local leisure centres:

• Worcester swimming pool: 01905 20241
• Malvern Splash: 01684 893423
• Evesham Leisure Centre: 01386 444212
• Redditch: Hewell Road Swimming pool: 01527 64189, Kingsley Sports Centre: 01527 529724
• Kidderminster: Wyre Forest Glades Swimming pool: 01562 746533
• Stourbridge:Crystal Leisure Centre: 01384 812910

Plug and Play

Is the county’s new interactive what’s on and where to go website for young people. Website includes information on events and activities from sports to music events, youth centres and project to dance schools, theatre to leisure centres provided by a vast range of organisations and companies. For further information see http://www.plugandplay.org.uk/ 

YouthWorcs

Provides youth clubs and activities for young people and the community including:

• Bewdley Tel No 01299 401 723
• Bromsgrove Tel No 01527 875 207
• Catshill Tel No 01527 836 382
• Droitwich Tel No 01905 779 893
• Evesham Tel No 01386 443 143
• Kidderminster Tel No 01562 744 359
• Malvern Tel No 01684 575 363
• Pershore Tel No 01386 550 329
• Redditch Tel No 01527 582 142
• Rubery Tel No 0121 453 3312
• Stourport Tel No 01299 823 430
• Tenbury Tel No 01584 819 000
• Worcester City Centre Tel No 01905 230 30
• Worcester St Johns Tel No 01905 748 278
• Worcester Warndon Tel No 01905 452 153

Rainbow Activity Group

Meet once a week on a Tuesday evening. 5.00 – 8.00 pm at Worcester Connexions and involves group work and activity sessions such as golf, bowling, swimming plus day trips. The group is attached to the City and Guilds Learning Power Award with opportunity to also take part in an Appointed Person’s First Aid and Food Safety Level 11 certificate. Bus fare could be covered by Connexions who may also be able to provide alternative transport should you not be able to get to and from Worcester via public or private transport. See your 16+ (Social) Worker for further information or contact your Connexions Advisor direct – see Education Section for contact details.

Young Women's Group

Running from the St John's Youth Club in Swanpool Walk, Worcester. For more info, speak to Becky or Kate or ring Tel No 01905 741210.

For help and advice at any time for any problem you have you can call Childline on free phone Tel No: 0800 11 11 &/or you can take a look at their website which offers lots of advice and support on all sorts of issues including bullying, see http://www.childline.org.uk/

If you are an older younger person affected by bullying then take a look at http://www.bullying.co.uk/