Health & Wellbeing Information

Physical Activity Guidance (using information from Active Oxfordshire)

Being physically active is great for our mental and physical health, it doesn’t have to mean going to the gym or playing sport. It’s about moving more, whether that’s walking, cycling, gardening, dancing or playing family games – it all counts.

• Any activity is better than none
• Every minute counts
• People who are least active have the most to gain
• It’s never too late to get started!

Being active can:
- Reduce feelings of stress, anxiety, and low mood, and lift self-esteem
- Support people to feel more connected and less isolated
- Prevent falls and fractures and help people live independently
- Manage and prevent more than 20 different health conditions including type 2 diabetes, stroke and dementia

The Government has produced National Physical Activity Guidelines explaining the physical activity needed for general health benefits for all age groups, disabled adults, pregnant women and women after childbirth.

The Moving Medicine advice leaflet summarises the benefits and top tips of being active along with suggestions for building activity into everyday life.

Top Tips for Getting Active.
1. Choose activities you enjoy – you’re far more likely to keep it up
2. Setting goals and making a plan can really help
3. Make small changes in your routine including 10-minute chunks of activity
4. Build new habits that you enjoy daily
5. Get outdoors if you can to boost your mood and reduce anxiety
6. Start slow and build up gradually
7. Pace yourself and listen to your body – only do what’s comfortable
8. Buddy up with a friend to motivate each other and have fun!

Free Resources

There are also lots of free resources to help people be active, including:

Active Oxfordshire: Stay Active At Home
Sport England website has numerous tips, advice and guidance on how to keep or get active in and around your home.
We are Undefeatable resources: 15 ways to move more.
Public Health England: Stay Active at Home Booklet. Downloadable booklet which provides practical guidance to older adults on home-based activities to maintain their strength and balance.
NHS Fitness Studio Online: includes adapted exercise videos for conditions, easy fitness plans, short 10 minute workouts, illustrated 1-page workouts.
NHS free apps to build up to running 5k in 9 weeks: Couch to 5K or brisk walking for 10 minutes: Active 10
Local Directories: Oxfordshire County Council's Live Well and GO Active
Age UK has some great resources for helping people get more active and moving more, whether they are currently not active, want to be more active but don't know where to start to helping someone else become more active.

Local Walking Information

Weston Walkers is a local village group which undertakes local walks on the second Monday of each month, with no commitment to join every month. Please contact Graham Barnett on gblmb@btinternet.com for further information.

There are a number of fantastic local walks to undertake around Weston on the Green. A special set of walks link up Churches in our local area.

Pilgrim Paths leaflets:

Weston Walks leaflets, these also contain some interesting information about places on the route:

Walking tips and advice from AgeUK for older people

Walking in England website - You will find free walks to download, details of all the books, maps and walking groups in the county.

Countryside Code - A new, refreshed Countryside Code was launched on 01 April by Natural England, coinciding with the 70th anniversary of the creation of the founding booklet in 1951.

Kidlington & Gosford Zoo Trails - Five, zoo-themed walking trails have been developed in Kidlington, designed to help families to explore the local area on foot, improving community connectivity and boosting physical and mental wellbeing.

Cherwell Circular Walks & Historic Trails - Cherwell District Council have provided leaflets, which include detailed directions, for walks in the Cherwell district. There are shorter historic village trails which are mostly on local streets and describe interesting buildings and features. The circular walks (and some village trails) take you into the countryside, across farmland.

Go Jauntly App - Cherwell District Council are digitising local country walks and health routes with the free Go Jauntly app, helping you get out and about in your local area. Once you’ve downloaded Go Jauntly, local walks are easy to find. Simple photo guides help you navigate and the app will tell you about interesting places and what you can see in nature along the way.

Ramblers Wellbeing Walks - Free short group walks led by an experienced Ramblers Wellbeing Walk leader along tried-and-tested routes. Because you’ll be walking with others, you’ll feel safe and supported and have fun along the way too.

Fitness level doesn’t matter: walks are over easy terrain and at a steady pace to suit everyone.
Mobility limitations aren’t an issue: routes are open to all (Please contact walk organiser to check if the route is wheelchair accessible).
No special equipment is needed
Wellbeing walks are achievable: walks are short: starting at 10 mins and never longer than 90 minutes.
Making walking a healthy habit is easier: there’s at least one planned walk a week, starting at the same time and place every week.
Finding a Ramblers Wellbeing Walk is simple: planned walks feature on the website.
Joining a group walk is convenient: all walks are local, and accessible on foot or by public transport.

Harnessing nature’s healing powers

Residents in north Oxfordshire are being invited to connect with nature and look after wildlife with the help of some easy-to-use resources Cherwell District Council have created. A leaflet and online hub offer advice about how to engage with green spaces in the local area and signpost users to a range of information from partner organisations. The resources have been designed to be easy to follow, offering simple, free activities for people of all ages and abilities. A leaflet gives clear information about the health benefits of experiencing the great outdoors alongside fun, free activities anyone can do to feel more engaged with nature.

Well Being Contacts

Age UK - runs a telephone support service (for older people and carers): 01865 411288

Oxfordshire Mind - If you're concerend about mental health, the information line can point you towards support. Tel: 01865 247788 or www.oxfordshiremind.org.uk

Oxford Health's NHS Trust Talking Space Plus - work with individuals experiencing common mental health problems, offer free talking therapies https://www.oxfordhealth.nhs.uk/talkingspaceplus/

Samaritans - whatever you're going through you can always talk to someone at the Samaritans. Tel: 116 123 (freephone) or www.samaritans.org

CALM - Campaign Against Living Miserably: 0800 585858 (5pm-midnight)

Every Mind Matters, NHS - expert advice and practical tips to help you look after your mental health and wellbeing: https://www.nhs.uk/oneyou/every-mind-matters/

Oxfordshire & Buckinghamshire Mental Health Helpline - Adults: 01865 904997, Children: 01865 904998 (24 hours/7days a week)

Vulnerable Residents, Cherwell District Council/Oxfordshire County Council - dedicated phone and email service, helping vulnerable residents identified by NHS who have no support network with any concerns. Tel: 01865 897820 (Mon-Fri, 8.30am - 8.00pm, Sat-Sun 9.00am-5.00pm) or email: shield@oxfordshire.gov.uk

Cherwell District Council Online Guide - helping families stay active inside: https://www.cherwell.gov.uk/activity-and-wellbeing-hub

Oxfordshire All In - maps all community services and volunteering opportunities available within Oxfordshire, along with a variety of support guides and advice www.oxfordshireallin.org

Citizen's Advice - advice services and information regarding food vouchers please call 01869 321806 or 0300 330 9037 or email: advice@citizensadvicenosn.org.uk