Ealing Resident Case Studies:

Keeping fit over 50

Phone: 020 8825 5394

Website: www.ealing.gov.uk/sports

E-mail: ClarkeP@ealing.gov.uk

Active Ealing

1st Floor Perceval House

14-16 Uxbridge Road

Ealing W5 2HL

A C T I V E E A L I N G S TAY I N G A C T I V E P R O G R A M M E “Yoga is my insurance policy against ageing”

Tass is 69, 10-years ago she had a fall due to Osteoarthritis and needed a hip replacement. Due to complications, Tass was left bed-bound for a year and with one leg 2.5cm shorter than the other, she could not even get up from the floor. However, Tass took up Yoga to aid her in her rehabilitation;

attending 2-3 classes per week and within a year her efforts

had been rewarded. Tass could complete all the exercises

she had previously been able to perform prior to the

operation. The surgeons were astounded that she could

raise her knee 45˚ beyond the horizontal, far beyond this

90˚ expectation they had predicted.

Tass’ advice to anyone in a similar position who has suffered

from injury or illness is simple,

“Don’t be discouraged about any lack of ability, there is

always somewhere to start from.

When leaving a class, I feel like I have a new body and

years younger.

People have noticed how much more freely I move. I have

far more flexibility than many other people of my age”

Sheila & Mike Millard “Having taken early retirement, Bowls

gives us something sociable to do

together”

E A R L Y R E T I R E M E N T C O U P L E I N T H E I R 6 0 ’ S Sheila and Mike Millard were looking to take up a hobby when

Northolt Leisure Centre opened in January 2010. They came to the

centre and learned how to play Indoor Bowls and have remained keen

participants ever since.

As well as their desire to keep active in their 60’s and enjoy their

retirement, both Sheila and Mike are very quick to highlight that it is

the social aspects they benefit from the most,

“I do try and win, but it’s not the end of the world if you don’t; it’s

just good to get out and mix with other similar-minded people”

Like many before them, when they first started, the game proved a

difficult challenge, but before long they were laughing and joking with

other members of the group. But this endearing couple have not

stopped there, both Sheila and Mike are heavily involved in efforts to

include people in social activities such as lunches and gatherings.

Sheila also enjoys the Aqua Aerobics on offer and during the summer,

they both enjoy the Outdoor Bowls sessions in Islip Manor Park.

Both Sheila and Mike epitomise exactly what activities such as Bowls

can offer; providing an outlet for learning new skills in a relaxed and

friendly environment.

The game is most often played in teams of between 4-8, so there will

always be others to support you. Equipment is provided so all you

need to bring is an open mind to have fun.

Y O G A , E D E N F I T N E S S C E N T R E , T U E S D A Y 1 0 - 1 1 . 3 0 A M

I N D O O R B O W L S , N O R T H O L T L E I S U R E C E N T R E , M O N D A Y 1 0 - 1 2 N O O N & T U E S D A Y 2 - 4 P M

Tass Darlington

Date—January 2013

Daphne Laredo, 86, has been participating in her

Slimnastics class for over 30 years. Even a broken hip

hasn't stopped her from returning to the group. The

physio asked what her goals were at the start of her

recovery, “ to get back to Slimnastics” was the

immediate response. This was achieved in weeks rather

than months

Daphne’s sister Myrtle and brother-in-law and Joe at 90

and 92 years old respectively are perhaps the greatest of

advocates that exercise can have immeasurable benefits.

Joe states, “if I didn’t take part in Slimnastics, I honestly

don’t think I would still be here”. These words carry extra

weight when you consider Joe has overcome many things

in his life, such as losing the majority of his hearing and

sight. Such life-changing events would be enough to deal

with, but with the family and friendship support networks

around them, Daphne, Myrtle and Joe are integral

members of the class. They serve as role models to those

that challenge age as a barrier to exercise and almost

laugh when it is presented as an option to ‘give up’.

“I’m not too old to exercise.”

Ros, aged 67, is one of our Northolt Leisure Centre Staying

Active Yoga class participants. She has been practising Yoga

since the 1970s. This has primarily been for health reasons,

but Ros confidently declares that Yoga has “added years to

my life!”

She took the decision to lose weight, because as a single

lady with no family ties it would give her a sense of pur-

pose and a role to play in introducing others to the bene-

fits.

The results of her recent NHS Health Check have demon-

strated that Ros is moving in the right direction; with the

help of her slimming class and regular physical activity she

is losing weight and feeling the health benefits. The health

expert said she could not finding anything of concern,

which in turn has made Ros feel happy.

She attributes much of her success to finding the right clas-

ses for her. Having spent many years trying different Yoga

classes, it was important to find a teacher that recognised

and helped meet her needs.

B E G I N N E R Y O G A , N O R T H O L T L E I S U R E C E N T R E , T H U R S D A Y 1 0 - 1 1 . 3 0 A M

Peter Wiseman

Peter, aged 66, returned to sport as a result of wanting

to keep active having been diagnosed with Type II Diabe-

tes. Having seen local sporting opportunities advertised

he wanted to play badminton but found it too physically

demanding, so he joined a local walking group. Peter

found this too easy and was advised by the walk leader

to try playing table tennis. Peter spoke with the session

leader Roger and feeling confident that table tennis

could be the sport for him he became a regular member

of the weekly drop-in group.

Peter’s main ambitions were to lose weight and to so-

cialise with other like-minded people. He was drawn to

table tennis because it is an affordable sport to play and

he enjoys meeting new people and making friends. So

Peter soon got back in to the swing of table tennis and

recommends that anyone interested in playing “stick at

it for the longer term benefits, because in the first few

weeks, you will struggle with fitness and form”, but it

was just a matter of time before his game improved and

his fitness, strength and enjoyment all returned.

Ros Field

T A B L E T E N N I S , H A N W E L L M E T H O D I S T C H U R C H , M O N D A Y 2 - 4 P M

Daphne, Joe & Myrtle

F A M I L Y & F R I E N D S H I P S U P P O R T K E E P S Y O U G O I N G

“Surely it is more important to exercise as you get

older or else you will not be able to take care of

yourself and risk losing your independence.

What could be worse?”

SLIMNASTICS, EALING LIBERAL SYNAGOGUE, TUESDAY 9.30-11AM,

11-12.30PM & 1.30-3PM; WEDNESDAY 1.15-2.45PM

June Regan

Dance & Exercise to Music Teacher

June has been teaching since 1968,

she is 84-years old and teaches

two classes per week.

“I don’t think anyone is too old to exercise. It is a

matter of choosing the exercise or movement that

is right for you”

Staying Active Activities Meet our Teachers

Roger Kelly

Sports Assistant—Bowls & Table Tennis

Roger has been with Active Ealing

since 1994, he is a Chelsea support-

er and a keen Ballroom Dancer. He

leads 4-6 weekly sessions through-

out the year.

Jan Marcangelo

Slimnastics Teacher

Jan recovered from a hip replace-

ment in 2007 to return to the four

weekly classes she has been in-

volved with for over 30-years.

“I aim to create an atmosphere where ses-

sions are safe, fun and people can challenge

themselves each lesson.”

Aqua Aerobics

Exercising to music in shallow water is a great way to relieve

the stress on your joints and improve your water confidence.

Croquet

A game of skill and tactics for 2 to 4 players. It provides gently

outdoor exercise, with a chance to develop physical and mental

skills. Equipment is provided and flat shoes are needed.

Bowls – indoor

Indoor/Short mat bowls

Short mat bowls is an ideal way to improve your bowls tech-

nique. The game is played on a 45ft by 6ft bowls mat. Equip-

ment is provided at each session.

Bowls season tickets

Season tickets are available from Active Ealing. For further in-

formation please call 020 8825 6161.

Fitness/dance exercise

These friendly, sociable classes are ideal for people just starting

to exercise or for those wanting to maintain and improve their

flexibility, balance, co-ordination and mobility.

Stretch, jog and gym

This popular session gives people a chance to exercise with

others in a relaxed and social environment. The session is ideal

for adults with all levels of fitness and beginners are welcome

to come along at any time. The session is a mix of gentle

stretching, walking/ jogging and low impact exercise, not for-

getting the cup of tea!

Slimnastics

Slimnastics is suitable for men and women of all shapes and sizes.

It aims to improve general fitness, shape and poise and also to

achieve reasonable weight in relation to age, height and bone

structure. The course will help you adopt a sensible eating

pattern and improve your health and confidence to exercise at

your own pace.

Supervised Gym Sessions

These instructor led and supported sessions are the ideal intro-

duction to the gym environment. Instructors induct and demon-

strate all exercises for all participants

Table Tennis

Table tennis can be great fun for all ages and is a good way to

keep fit. Even if you have never played the game before it’s not

too late to start! Sessions are open to people of all levels.

Yoga

Yoga is a practice that unites the techniques of breathing and

relaxation, through a series of stretching/toning exercises called

‘asanas’ or ‘poses’. Yoga is designed to link and relax body, mind

and spirit in a balanced way.

Swimming Lessons

Swimming lessons to gain confidence in the water and learn how

to swim. Swimming is a non weight bearing activity which takes

the strain off your joints and works your whole body. Contact GLL

or Active Ealing for more information.

To find out where you can take part in these activities please

contact Active Ealing—

Phone: 020 8825 5394

Website: www.ealing.gov.uk/sports

E-mail: ClarkeP@ealing.gov.uk

Meet the dance class

at Greenford Hall

The very modest and simple reasons that many people give

for why they participate can often be the most effective,

because the simplicity of the answer is easy to identify with.

This may be why the popularity of this class and its capacity

to stand the test of time when other classes and exercise

phenomenon come and go is evident in every participant

present.

“I exercise every morning and feel more mobile—I can still

run up the stairs” Joyce

“The class looks gentle, but it is effective...I find myself

using muscles I don’t often move” Betty

Sylvia suffers from arthritis and feels that the class “helps

relieve the symptoms throughout my whole body”, whilst

Jean who has had a knee replacement, feels it is especially

important to “keep on going” in order for her to maintain

her independence.

DANCE EXERCISE, GREENFORD HALL, TUESDAY 10.30-12 NOON

“It helps me feel better, I enjoy the company and

it is somewhere to go”

Other Physical Activity Opportunities

for Older Adults in Ealing

Ealing Walks Programme

Walking is an excellent way to stay active and meet friends.

If you are new to exercise, walking is the perfect introduc-

tion to a healthy lifestyle. It is the most beneficial form of

exercise that puts minimal excess pressure on your joints.

Start walking today and you’ll be making great strides in no

time.

The walks include routes around Ealing’s parks as well as

areas of Southall, Greenford and Acton. For more infor-

mation please contact Babie Kapoor at Southall Community

Alliance on any of the following :

020 8574 8855

southallcommunityalliance@hotmail.com

www.southallcommunityalliance.org

Ealing Healthy Lifestyle Programme

This programme provides a comprehensive behaviour

change service, integrated with the NHS Health Checks

Programme in Ealing. The aim is to support those identi-

fied as being at risk during their NHS health check. Partici-

pants will be supported to change behaviours and sustain

a healthier lifestyle, as well as increasing physical activity

levels by competing a 12-week programme.

For more information please contact the programme

manager on any of the following:

020 8630 1929

ealinghealthylifestyle@nhs.net

These programmes have been funded by and

work in partnership with NHS Ealing, Public

Health

What are the benefits of being active daily?

1. Older adults who participate in any amount of physical

activity gain some health benefits, including maintenance

of good physical and cognitive function. Some physical

activity is better than none, and more physical activity

provides greater health benefits.

2. Older adults should aim to be active daily. Over a week,

activity should add up to at least 150 minutes (2½ hours)

of moderate intensity activity in bouts of 10 minutes or

more – one way to approach this is to do 30 minutes on at

least 5 days a week.

3. For those who are already regularly active at moderate

intensity, comparable benefits can be achieved through 75

minutes of vigorous intensity activity spread across the

week or a combination of moderate and vigorous activity.

4. Older adults should also undertake physical activity to

improve muscle strength on at least two days a week.

5. Older adults at risk of falls should incorporate physical

activity to improve balance and co-ordination on at least

two days a week.

6. All older adults should minimise the amount of time

spent being sedentary (sitting) for extended periods.

Other notable benefits include -

• Helps maintain cognitive function

• Reduces cardiovascular risk

• Helps maintain ability to carry out daily living activities

• Improves mood and can improve self-esteem

Physical Activity Guidelines

for Older Adults

Individual physical and mental capa-

bilities should be considered when

interpreting the guidelines.