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Keep Fit This Winter

Sometimes finding the motivation to keep fit during the winter months is just too difficult. However, now is the best time to start.

Staying active during the colder months is a great way to beat the winter blues. Regular exercise will make you feel more energetic and help you to get out of your warm bed on those dark and cold mornings. Although it may feel like the worst thing to do, the benefits are worth it.

  • Increase your bodies defence against winter bugs.
  • Improve your sense of wellbeing.
  • Get your dose of vitamin D

There are many ways of staying active whether you want to venture outside or stay indoors. If you prefer to exercise outdoors ensure that you stay warm by wearing several warm and breathable layers to keep the heat in. A lot of heat also escapes from your head and hands so consider wearing a hat and some warm gloves. You will also need to remember to warm up before exercising as well as after, however we recommend that you try and stretch indoors rather than outside as you could get too cold.

It is also important to remember to stay safe if you are exercising outdoors. If you are exercising early in the morning or evening try and keep in well-lit areas and ideally wear reflective clothing to ensure that you are seen.

If you are not too keen on exercising outdoors during the winter, it might be a great time to try something new. There are many other ways to stay fit and healthy indoors so for more information on how we can help you move more, get in touch and start today!


Everyone else is quitting. Will You?

Free support for Haringey residents to quit smoking this Stoptober

A local health service is offering Haringey residents free support to help them quit smoking this Stoptober.

People are five times more likely to quit smoking for good if they kick the habit for 28 days. By taking part in Stoptober, Haringey residents will enjoy all the benefits of being permanently smoke free.

To help them achieve this, ‘One You Haringey’ is inviting local smokers to attend regular free appointments until they are tobacco free for at least three months.

The service offers a range of free interventions, from group sessions to stop smoking medication.

Beverley Barret, 62, from Haringey, has quit smoking with the help of the service. She said:

“The medication was helpful and easy to use, the sessions were comfortable.

“I felt at home and feel relaxed with my adviser. Thank you.”

Fellow quitter Mark Taylor, 47, said:

“The service in stop smoking was very helpful.

“The adviser was inspirational and helped me stop smoking.”

Last week, Cllr Jason Arthur, Cabinet Member for Finance and Health, visited Beverley, Mark and two other participants who have quit smoking with One You Haringey. He said:

“It was really inspiring to meet with residents who had benefited from the ‘One You’ smoking cessation service.

“There is a lot of evidence to show that quitting smoking can radically improve both your physical and mental health.

“As a Council, we want our residents to live healthy, fulfilling lives so I would encourage anyone looking to stop one and for all to sign up to the One You service – it’s free and easy to access!”

If you would like friendly, free support to quit smoking this Stoptober, contact One You Haringey today on:

Phone: 0208 885 9095



Stoptober 2017

Did you know that if you stop smoking for 28 days you’re 5 times more likely to quit for good.

It’s that time of year again, Stoptober is here and we are helping the people of Haringey quit for good. Now is the right time to quit, so join your friends, family or local community and make the change with us.

Smoking damages your body in many ways, from the day-to-day effects to log term illnesses. However it is not only you that you are harming, as over 80% of cigarette smoke is invisible and odourless, meaning that regardless of how careful you may think you are being you could still be putting your family at risk.

Why quit?

  • You will save money. Try the NHS Smoke Free calculator to see exactly how much you will save.
  • Your general fitness will improve.
  • The appearance of your skin and teeth will improve
  • You will stop your family and friends from being exposed to second-hand smoke.

Notice the difference

  • After 20 minutes – Pulse rate returns to normal.
  • After 8 hours – Nicotine and carbon monoxide levels in blood reduce by more than half and oxygen levels return to normal.
  • After 48 hours – Carbon monoxide will be eliminated from the body. Lungs start to clear out mucus and other smoking debris.
  • After 48 hours – There is no nicotine in the body. Ability to taste and smell is improved.
  • After 72 hours – Breathing becomes easier. Bronchial tubes begin to relax and energy levels increase.
  • After 2-12 weeks – Your circulation improves.
  • After 3-9 months – Coughs, wheezing and breathing problems improve as lung function increases by up to 10%.
  • After 1 year – Risk of heart disease is about half compared with a person who is still smoking.
  • After 10 years – Risk of lung cancer falls to half that of a smoker.
  • After 15 years – Risk of heart attack falls to the same as someone who has never smoked.

Quit with us and start Stoptober today! For further information on how we can help send us your details and we will be in touch.


Meet the One You Haringey Team

We had a chat with the lovely Deborah Saunders from One You Haringey

Hear what she had to say about her role at the service:

What is your role at One You Haringey?

Health & Wellbeing Coach Manager

What do you do?

Manage the day to day operational side of the One You Haringey programme, plan and co-ordinate new courses, line manage the Health Advisors and make sure everything needed to deliver our services are accessible and available

What is your favourite thing about your role?

No day is the same but its good to know as a team our actions are helping to improve the lifestyle and health outcomes for people in the borough

Why should people sign up to OYH?

Because it is a free service which is there to support them to make manageable changes to their lifestyle to improve their health, lifestyle and wellbeing, reach their health goals, with health advisers there to support them along the way

What benefits have you seen in people that have taken part on the programme?

I have seen people make substantial weight loss, become more active, take part in activities that they never thought they would and learn about new ways of doing thing, make new friends and improve their general wellbeing. It’s nice to see people change before your eyes.

What’s your favourite thing about Haringey?

It is a multi cultural borough with a lot of diversity and I also live her too

Thanks Deborah! If you’d like to sign up the service and meet some more of the One You Haringey team sign up here or call: 020 885 9095

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One You Haringey Health Day

Health and fitness were top of the agenda at the One You Haringey Health Day at Chestnuts Park. Our One You Haringey team were there to introduce a range of free health services to all of Haringey’s residence. Throughout the day, members of the public were able to learn about health and fitness as well as take part in a number of activities including football training, a tennis taster session, and a boot camp style exercise class.

The community event on Saturday, July 1, also featured stalls from many local services such as Tottenham Hotspur Foundation, Haringey Walks, Haringey Recovery, stART Haringey, Haringey Advice & Shine Haringey. Sabrina Kerr, Health & Wellbeing Manager at Reed Momenta, said: “One You Haringey would like to thank all the residents that came along to the Health Day.

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“It was nice to see so many resident taking the first step to making a change by getting involved with the activities available on the day, and speaking with the One You team about making small but significant changes to their lifestyle. “We will continue to work with the community and the residents of Haringey to make Haringey Healthier.”

Haringey Council Cabinet Member for Finance and Health, Cllr Jason Arthur, said: “It was great to be at the Health Day and get a taste of all the different activities and support on offer in the borough.

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One You is all about making the right help available and encouraging people to make valuable, and potentially life-saving changes.”

We even had some very special support from Boo the dog!

Anyone who is interested in signing up to One You Haringey can visit

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Bicycle rider riding on dirt bike path, motion blur

Fun ways to …Get into cycling

Have you been inspired by Team GB or just simply looking for a new and fun way to get fit? With the evenings getting longer and the sun finally making an appearance cycling is a great way to exercise outdoors, with the family or as a part of your commute.

First things first, get a bike. Decide what you will be using your bike for and a bike shop will do the rest. They will help you choose a bike for your need and select the correct frame and size. However, buying a bike does not have to break the bank – look online for a second-hand bike or try asking a friend or family member if they have one they no longer use. To ensure your second-hand bike is safe and roadworthy we suggest getting it serviced.

Secondly, remain safe! If you are out of practice or new to cycling, start in a nearby park. This will build your confidence for when you are faced with traffic and pedestrians.

Cycling safely
• Always wear a helmet
• Be seen and heard
• Check your bike
• Be alert and plan your route
• Always follow the Highway Code
• Don’t wear headphones when you cycle on the road

Lastly, make cycling a habit. You have probably spent some money obtaining a bike so don’t let it go to waste. Try cycling to work, going out with your family and friends or sign up for a charity bike ride.

There are great health benefits from cycling regularly, such as reducing the risk of heart disease, type 2 diabetes and stroke. This type of exercise can improve your mood and also motivate weight loss.

Looking for a less vigorous way to exercise? Take a look at our fun ways of getting into walking.

For more healthy tips and support sign up and follow us on Twitter or @OneYouHaringey Facebook: @OneYouHaringey

woman cycling outdoors

Make Exercise Fun

Exercise is very important. If you lead an active life you live a healthy life. I find to exercise to can really help me unwind. I find it can be a real form of escapism.

I try to make some time for physical activity every day, even if it’s just a brisk 15 minute walk I find it still makes a difference to how I feel. Sometimes the best thing to do when you are feeling tired and longing for the sofa is to try and be active as it releases feel-good endorphin’s in our body that can help us to re-energise and think more clearly.

My favourite exercise really depends on my mood. I enjoy going to Zumba classes as I feel it really helps to de-stress. The best thing about Zumba is that it’s a sociable class and you’re working out without even realising it!

However, like a lot of people there are some forms of exercise that I am not so keen on, such as military fitness. I know many people love the push that comes with it, but I don’t find having someone shouting at me to perform high intensity exercises very motivating.

Exercising is very important but I believe its best to take the time to find an activity that you really enjoy. It’s no good setting yourself a mission to endure something that leaves you feeling negative and de-motivated because you will probably never do it again!

 Fun exercises you could try:


Aqua aerobics

Cycling outdoors


For more healthy tips and support sign up and follow us on Twitter: @OneYouHaringey 

Healthy eating for lunch to work. Food in the office

How To Stay Healthy At Work

Sometimes it can be difficult to stay healthy at work especially if your colleagues aren’t jumping on the healthy band wagon too. Check out these tips to help you keep on track even when things get stressful.

Keep a bottle of water near you

Try and keep a bottle of water near you throughout the day so that it is always in sight for you to sip on. You could also make hydration goals to ensure that you do drink enough throughout the day, e.g. half the bottle by lunch time.If you really don’t like plain water try adding a slice of lemon or lime for extra flavour.

Get out of your seat

If you work at a desk or spend a long time driving then try and get out of your seat as much as possible. On your lunch hour walk to the furthest away store if you’re buying lunch or simply make time to go for a 20 minute walk each day, the distance will eventually add up and you will also notice you are fitter and able to clock up a greater distance in the same time before long!

Keep healthy snacks near by

Some times when you’re having a stressful day the first thing you want to reach for is a chocolate bar or some sweets to help get you through. These will only give you a short-term sugar boost and you will be quickly looking for another boost. Instead keep some fruit or nuts nearby where you are working that way if you feel tempted they will be there for a quick fix and you to stick with healthy options.

Exercise to work

If you struggle to fit in going to the gym before or after work then use your journey to and from as a form of exercise. You could walk or cycle or if you have to drive in park your car as far away as possible.

For more information on healthy lifestyle tips follow us on Twitter: @OneYouHaringey 

Closeup runner feet running outdoors on the green grass.

Fun ways to get healthy by walking

Walking is a simple, free and effective way of staying healthy and getting active. Walking is ideal for people of all ages and fitness levels and it has been proven to reduce the risk of chronic illnesses such as heart disease, some cancers and type 2 diabetes.

  • Before you start make sure you have some comfortable shoes that you can walk in. There is nothing worse than setting off on your walk and realising the shoes you are wearing are going to give you a blister.
  • Pace yourself – the great thing about walking is that you can do it at a speed that suits you.
  • Don’t forget to do a few gentle stretches after a long walk.

If you find yourself getting fed up with the same walking routine why not mix it up and joining a walking group to help keep you motivated. This is a great way to meet new people, get involved in your community and maintain a healthy lifestyle.

There are plenty of ways in which you can add a walk into your everyday routine, regardless of how busy you are.

Office Worker

  • Get off the tube or bus before you need to and walk the rest of the journey.
  • If you drive to work, park further away.

Over 65

  • Try and be as active as you can around the house, by doing housework, cooking or even walking while on the phone.
  • Find your local walking group.

Busy Parents

  • If you can walk your children to and from school.
  • Set some time aside in your busy schedule for some exercise. Even if you have to split this up throughout the day.

Disabled People

  • Try exercises such as yoga or Pilates as these can be adapted to suit the needs of people with different types of disabilities.
  • Swimming is great as the water gives extra support to your body and reduces any strain on your joints.

Tracking how many steps you are taking a day has never been easier. However, One You’s app, Active 10 will help support you by not only tracking how long you have walked for but also how briskly. Active 10 is specifically designed to demonstrate your walking within 10 minute chunks making it easier and less intimidating to get active. The app is free to download and is available on android and IPhone.

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Traditional oatmeal bowl topped with strawberries and blueberries

Don’t Have Time For Breakfast?

A lot of people skip breakfast for many reasons, whether it’s because you don’t have time, you think it’ll help you lose weight or you’re simply not a breakfast person. But the problem is that breakfast is an important part of a healthy diet, giving you the energy you need to begin the day. It plays an important part in weight management as it kick starts your metabolism each morning and therefore can help you to lose weight.

Here are some breakfast ideas to get you going and to help you get into the habit of eating in the morning.


If you find yourself rushing around every morning with breakfast being the last thing on your mind then try to make something you can either prepare the night before or quickly first thing so you can take it with you to eat at work or on the go. Adding some fruit – fresh, frozen or tinned (remember in natural juice thought not syrup!) to some yogurt and oats or other cereal can be a really quick and easy option, plus it can be easily transported if you need to eat on the go or at work.


If you are put off by breakfast because it simply doesn’t keep you full until lunch time then try and have a breakfast that is higher in protein. Try having scrambled egg on wholemeal toast or a wholemeal bagel with a littlepeanut butter and banana, both with keep you fuller for longer and are healthy options. Don’t forget though – it is fine to have a mid-morning snack as long as you choose wisely.

Weight loss

It is a myth that skipping breakfast will help you to lose weight by saving calories, in fact it often means you’re more likely to eat more when you do  next eat and choose less healthy foods because you’re starving. If you want to lose weight healthily breakfast is an important part of the process, you just need to eat the right foods. Try some different breakfast options such as poached eggs on whole meal muffins or porridge where you can add your own fruit and nuts to keep the taste interesting.

For more information on healthy lifestyle tips follow us on Twitter: @OneYouHaringey