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Move more walk

Make Walking A Habit

Being active is really good for your body, mind and health – and there are lots of easy ways you can get moving. Walking is a great way to improve, or maintain, your overall health. Walking is low impact and gentle on your joints, requires very little equipment and can fit easily into your schedule.

Before you go…

  • 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.
  • Dress accordingly – make sure you dress in enough layers and wear weather appropriate clothing.


If you find yourself getting fed up with the same walking routine why not mix it up by joining our weekly Walking Group? This is a great way to meet new people, get involved in your community and maintain a healthy lifestyle! Our One You Walks are open to everyone and take place every Thursday at Lordship Rec, N17. You can sign up to our One You Walk by clicking here.

Did you know that a brisk 30 minute walk (3 mph) can burn more than 200 calories? One way to tell if you’re walking briskly is if you can still talk but can’t sing the words to a song.

Make it a habit

The easiest way to walk more is to make walking a habit. Think of ways to include walking in your daily routine. Here are some ideas:

  • Avoid the traffic and walk part of your journey to work
  • Walk to the shops to get your groceries
  • Using the stairs instead of the lift
  • Leave the car behind for short journeys, which could save you money too!
  • Walk the kids to school
  • Go on a regular walk with a friend
  • Go for a stroll with family or friends after dinner

A good workout doesn’t need to rely on heavy weights and expensive apparatuses. Walking is simple, free, and one of the easiest ways to get more active, lose weight and become healthier. To find out more about our free walking groups call 020 8885 9095, or visit our website by clicking here.

Diversity People Exercise Class Relax Concept

Get fit through Dance

Did you know that the earliest origins of dance can be found in a cave painting in India, dating back 9000 years? Or that early Egyptians used dance during religious ceremonies more than 5300 years ago?

Dancing is so much more than just shaking your hips on the dance floor to your favourite tunes. In fact, you’ll be surprised how many benefits are associated with dancing:

  • Boosts memory – According to a study in the New England Journal of Medicine, dancing can boost memory and prevent memory loss or dementia as you get older.
  • Improves flexibility – Dancing is great for increasing your flexibility and reducing stiffness. Increased flexibility can also help ease joint pain and post-exercise soreness.
  • Reduces stress – When we move and dance our body releases endorphins, which is our body’s natural painkiller. Endorphins also play an important part in improving sleep quality.
  • Reduces depression – Studies have found that dancing really does lift your spirits and can help reduce depression.
  • Burn calories – It goes without saying that dancing is an excellent way to burn calories and can help you build strength, improve stamina and improve your overall heart health.

Not only does dancing train your brain and your body’s motor skills, but it’s also an excellent way to exercise your entire body. Dancing regularly can help you improve your general well-being, boost your self-esteem and has also been shown to improve your social skills.


As today marks the International Day of Dance, it is only fitting that we took part in our One You Haringey Zumba class held by our amazing coach, Sabrina. Zumba is a popular fitness programme inspired by Latin dance, and the word “Zumba” comes from a Colombian word that means to move fast and have fun. Using upbeat Latin music together with cardiovascular exercise, Zumba is aerobic dancing that’s great fun and easy to learn. Find out how our team member did during Zumba!


Dancer and choreographer Martha Graham once said “Nobody cares if you can’t dance well. Just get up and dance.” There are so many reasons to try dancing this International Dancing Day and it’s one of the easiest forms of exercise to engage in! Just turn on whatever music you like, find a good spot and move your body to the rhythm. So what are you waiting for?


Start reaping the many health benefits of dance today and visit

Doctor talking give an advice to the patient,Meantal health care concept

World Health Day 2019

Did you know that half of the world’s population don’t have access to essential health services? Or that 100 million people are pushed into extreme poverty because of the cost of medical care? Today is World Health Day where we come together and campaign for universal health coverage for everyone.

Universal health coverage is the World Health Organisations number one goal. The key is making sure that everyone can get the care they need, when they need it, wherever they are. This includes any health services you might need throughout your life, from health promotion to prevention, treatment and rehabilitation after an injury or illness.

World Health Day is about helping people understand what services and support is available to them. One You Haringey offers a wide range of services designed to help you quit smoking, be more active, manage your weight, drink less and check your health.

Manage your weight

Maintaining a healthy weight is important for your overall health as it helps lowers your risk of heart disease, stroke and certain cancers. Small, realistic changes to your diet can have an important positive effect on your health. Our 12-week Weight Management course is designed by experts and proven to help you lose weight in a safe and sustainable way.

Click here to find out more about our weight management course.

Smoke Free

Stopping smoking is one of the best things you can do to improve your health. Every year more and more people quit smoking, and enjoy the better health, wealth, lifestyle and life expectancy this can bring. The benefits you’ll experience in the short and long term are well worth the work it takes to achieve, and you’re four times more likely to quit smoking with our support than if you go it alone. Click here to get in touch and receive your personal quit plan.
Check Yourself

We deliver free NHS Health Checks to 40-70 year-olds living in Haringey. These Health Checks are designed to help assess your current health and help support you to make improvements where needed. Our NHS Health Checks take 30 minutes and can help you identify your risk of developing avoidable health problems, including diabetes, heart disease, kidney disease and dementia.

Click here to find out more.

Move more

Physical activity is easy to take up and has an immediate effect, reducing your risk of developing illnesses and improving your wellbeing. We deliver a wide range of physical activity classes, including Zumba, One You walks and strength sessions, to mention a few. We also offer personal support from a Health and Wellbeing Coach who will complete a physical activity assessment with you and help you set personal goals to be more active.

Click here to find out what exciting classes we have going on your area.

Drink Less

Cut back on alcohol and begin to feel a bit better every day – it’s easier than you think. We offer free personal support to help you discover ways to cut back on alcohol and improve your wellbeing. Some of the benefits of drinking less alcohol include:

  • Reduce risk of Heart Disease and cancer
  • Less likely to have an accident and take risks
  • Increase energy and concentration
  • Save money

Click here to find what other benefits there are to drink less.

Health is a human right, and universal health coverage is about making sure that all people can get quality health services, where and when they need them. For more information on our services, visit One You Haringey.



National Skipping Rope Day 2019

What piece of exercise equipment costs under £20, fits easily into your bag, can be used by the whole family, and improves hearth while toning muscle at the same time? The answer: a skipping rope.

Skipping is not only a great calorie-burner, but also a lot of fun. Here are five reasons why you should think about skipping on a regular basis:

  1. Skipping can help improve your coordination between your feet, eyes and hands.
  2. It can improve your way of thinking. Skipping forces your brain to learn and adjust to new patterns, which is a great way to challenge your brain.
  3. Skipping is lightweight, easily accessible and a cheap form of workout.
  4. Skipping is a great way to improve your breathing and stamina.
  5. You can learn fun tricks and skills which you can use to impress your friends and family

Are you new to skipping? No worries at all. Skipping is fun, easy and looks super cool once you get the hang of it. Before you start, make sure you…

  1. Choose the right skipping rope. If you are a beginner, the best rope to start off with is a beaded skipping rope, or a liquorice jump rope.
  2. Check that you have the right length of the rope. How do you do this you might ask? To size your rope, stand the jump rope in the middle of the cord. The BOTTOM of the jump rope handles should come up to your armpit.
  3. Pick the right surface to skip on. If this is your first time skipping, we wouldn’t recommend a trampoline or slippery surface. Instead, try a smooth, soft surface, like a hardwood floor, for your first try. Hardwood floors are great as they give you a little extra bounce and is easier on your knees.

So no need to drag yourself to the gym. Simply grab your jump rope and show us what cool tricks you can do! To find more easy and fun ways to stay fit and active, get in touch with us at





24 Hours without a Cigarette

There is no safe amount of cigarette smoke. When you smoke, the chemicals in tobacco reach your lungs quickly every time you inhale. Your blood carries the toxins to every part of your body. But after you quit, your body begins to heal within 20 minutes of your last cigarette.

  • 20 minutes after you quit smoking there will be a drop in your heart rate.
  • 2 hours after you quit smoking your blood pressure levels will return to normal.
  • 8 hours after you quit smoking your carbon monoxide levels will drop and you will notice an increase in the flow of oxygen in your body.
  • 24 hours after you quit smoking your chances of a heart attack will decrease.

As your body starts to repair itself, you may feel worse instead of better at the start. Withdrawal can be difficult, but it’s a sign that your body is healing.

No Smoking Day 2019

For No Smoking Day this year we decided to ask people who quit smoking about their first 24 hours without a cigarette. Here is what some of the people we have been helping to quit said:

“The first 24 hours during my quit I used nicotine patches and it was ok to start with. However, as the day progressed I began to feel quite ill and kept finding things to do with my hands to take my concentration away from it.”

“My first 24 hours during my quit were hard. I was concerned that I wasn’t going to be able to keep to my quit. I kept reminding myself of all the reasons I needed to do this, and that it would be worth it in the end.“

“The first day was crazy hard. But Vaping really helped me during my quit. I have now been smoke free for 8 months.”

“The detox can be quite cruel at times, and it really had an impact on my sleep quality and fatigue. I have now been smoke free for three weeks and am very determined to keep to my quit.“

The chemicals in cigarettes affect you in more ways than you realise. When you quit and start to see changes in the discomforts you’ve been living with, like headaches, sinus irritation, and fatigue, for instance, you start to put two and two together.  When we asked Kathleen about her quitting experience, this is what she said:

“Me and husband decided to quit together mainly for health reasons, but we have also noticed a huge difference financially after our quit. It has been a lot easier to quit with someone else.“

Before he came to us, Keith had been a smoker for 47 years. When we asked what motivates Keith to keep to his quit, he said:

“It is really difficult to quit, but I am glad I did. I am very proud of what I have accomplished in the last 6 weeks.”

Don’t let the fear of quitting stop you. The benefits you’ll experience in the short and long term are well worth the work it takes to achieve, and you’re four times more likely to quit with our support than if you go it alone. To take part in No Smoking Day 2019 on the 13th of March, and find out how we can support you during your quit, visit – We are an e-cigarette friendly service!

health check

Have you had your Midlife MOT?

When was the last time you had a health check? This month we would like to share everything you need to know about getting an NHS Health Check.

What is an NHS Health Check?

The NHS Health Check is a health check-up for adults in England aged 40-74. It is designed to spot the early signs of stroke, kidney disease, heart disease, type 2 diabetes or dementia. According to our Health Coach Janine, as we get older we have a higher risk of developing one of these conditions, and having an NHS Health Check helps find ways to lower this risk.

What goes on during an NHS Health Check?

A health check is a 1-1 assessment which usually takes 20-30 minutes. You can expect:

  • Question-based lifestyle and hereditary assessments
  • Blood pressure, height and weight measurements
  • A blood test to check your cholesterol

Based on your results you will receive advice and support on lifestyle changes to help improve your health.

Why do I need an NHS Health Check?

An NHS Health Check can:

  1. Spot early signs of stroke, kidney disease, heart disease, type 2 diabetes or dementia.

An NHS Health Check helps you understand your personal health and helps point out things in your lifestyle that could be improved in order to benefit your health and wellbeing.

  1. Identify issues relating to your hereditary health

NHS Health Checks can point out potential problems with your health that may otherwise go unnoticed. A NHS Health Check can help you learn more about hereditary health concerns and understand how they may (or may not) affect you, now or in the future.

  1. Get advice on ways to improve your health

As your body is always changing, regular NHS Health Checks can help you understand how and why your body changes, and tell you more about what could be done improve your body in its current state.

  1. Ask a professional questions about your health

Our trained professionals can answer any concerns or questions you might have about your health. You should never have to sit in silence with your worries when help is at hand.

  1. It’s free

Our NHS Health Checks are free and arranged in many convenient locations throughout the week. Did you know that we performed over 300 health checks in Haringey in 2018?


If you are over 40 and interested in learning more, click here to find out where you could get your free NHS Health Check.


Quit Smoking For Good

It’s that time of year again! New Year means new opportunities to be an even better version of yourself, and this year we would like to make 2019 the year YOU quit smoking 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 long 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.

There are many good reasons to stop smoking, and you’re four times more likely to quit with our support than if you go it alone. Chose support that is right for you.

“I have been smoking for 50 years. The first time I tried to quit 2 years ago was unsuccessful. Since using One You Haringey I feel more determined and I motivated to quit.” – Majid

“I have been smoking for 36 years. My coach has been fantastic, and I have now been smoke free for a week!” – Cijma

Amazing things happen when you stop smoking, so let’s quit together today! Chose support that is right for you, and visit One You Haringey  to receive your personal quit plan.

Happy New Year 2018

One You Haringey 2018 Review

It’s the most wonderful time of the year! Families getting together, Christmas lights and festive decorations as far as the eye can see.

We are constantly looking for ways to help improve people’s lives through healthy eating, exercise, nutrition, and lifestyle. To wrap up the year we would like to share some key figures from our service and how they have made an impact on those taking part. And if you aren’t already signed up for our service, maybe these figures will inspire you to take part in the New Year.

Manage your weight

Our weight management course is designed by experts and proven to help you lose weight in a safe and sustainable way. We have had more than 160 people complete our weight management course, and many seeing a reduction in their BMI as a result of our support.

“I am starting to understand the relationship between food and diet, and how to maintain a healthier lifestyle. My coach is very inspirational and I am happy I joined.” – Sylvia

To find out more about our weight management course, click here. 

Smoke Free

Our smoke free service is led by expert advisers who provide tips and tools to help you quit smoking.  Stoptober was a big hit this year. Overall, the programme helped more than 130 people reach their 4-week quit mark, and over 60 reached their 12-week quit mark.

“I have been smoking for 50 years. The first time I tried to quit 2 years ago was unsuccessful. Since using One You Haringey I feel more determined and I motivated to quit.” – Majid

“The Smoke Free sessions were very helpful. To be with other people in the same situation, on the same journey was very encouraging.” – John

To all who took part or are currently enrolled in the programme, KEEP IT UP! And to those who are interested in finding out about the programme, click here.

Check Yourself

We deliver free NHS health checks to 40-70 year-olds living in Haringey were we help assess your current health and help support you to make improvements where needed. This year we performed nearly 300 health checks.

To find out more or find out where our next session will be held, click here.

Move more

We deliver a wide range of physical activity classes, including Zumba, One You walks and strength sessions, to mention a few . This year we had more than 230 Haringey residents take part in our Move More classes, which have been extended from 6-weeks to 12-weeks based on demand. We are happy so many are engaged and actively participating in our programme.

To find out more on what classes we have going on, click here.

Drink Less

This year we have supported more than 430 people assess their alcohol intake, and offered advice and guidance on ways to cut back on their alcohol consumption. Some of the benefits of drinking less alcohol include:

  • Reduce risk of Heart Disease and cancer
  • Less likely to have an accident and take risks
  • Save money

To find out what other benefits there are to quit drinking, click here.

We hope you have a happy and healthy Christmas surrounded by family and friends. From all of us at One You Haringey, we wish you all the best for the New Year!

Autumn bliss

Battling the Autumn Blues

There is something very special and beautiful about this time of year. The changing colours of the leaves, the crisp air and the fact that Christmas and Hanukkah are just around the corner!

However, there are a few people who do not share the same enthusiasm for autumn and the sinking temperature, darker days or the wetter weather. According to research done at Birmingham Young University, mental health distress increases among individuals during times of the year with reduced hours of sunlight. Therefore, it is not uncommon for us to hibernate during the darker season.

What does not get mentioned enough though is the many amazing benefits to the body and mind from getting outside during the cold winter months.

  1. Walking outside increases blood flow and circulation

An increase in blood flow or circulation in the body can help benefit the heart and the body’s muscles and arteries throughout the body.

  1. Exercising in colder weather burns more calories

As your body temperature sinks it needs more energy to heat up the body’s core temperature, therefore burning more calories.

  1. Being outdoors helps boost your immune system.

Scientists think that breathing in phytoncides – which are airborne chemicals produced by plants – increases our levels of white blood cells, helping us fight off infections and diseases.

  1. Being outdoors gives you your daily dose of vitamin D.

Vitamin D essentially helps us absorb calcium, prevents osteoporosis, and reduces inflammation, to mention a few.

  1. Working out outside will boost your mood.

Cold-weather exercise has the ability to boost one’s mood. As the body works harder to stay warm, the number of endorphins produced also increases, leaving you with a stronger sense of happiness and lightness following a workout in the cold.

To find out more on how to move more, click here.

Let’s remember to stay active throughout this autumn and winter to beat those seasonal blues. Remember to dress accordingly!


Five Ways to Eat Healthily this autumn

Autumn has arrived. The days are shorter and the temperature is colder, but this doesn’t mean that your health should suffer! Whilst refreshing salads may now be less appealing, there are still plenty of healthy and tasty food to eat this autumn!

Here are five ways to eat healthily starting today:

  • Embrace the food that is currently in season, and for Autumn this means you should be eating parsnips, pumpkins (make sure to save one for Halloween though!), sweet potatoes, figs and apples, to name a few.
  • Autumn means earthy, deep colours, such as hearty yellow, green, orange and red. The more colours you can eat the better for your overall health, so fall in love with the vibrant colours of the changing of the seasons.
  • The way you cook your food in the autumn should be at a low heat for a longer time, so look at baking casseroles, hearty pies and healthy soups to keep you warm as the days get colder.
  • Cranberries are abundant in the autumn, they are low in calories and full of antioxidants. They’ll help to treat gum disease and stomach ulcers, and can be bought freshly throughout autumn!
  • British apples are at their peak in the autumn, so support your local produce and use apples in a variety of ways. They can be sautéed, baked and even juiced so stay healthy by getting some of your five a day from a British apple or two.

The autumn season presents us with some great culinary options, so make sure to eat the food that is in season as it will be not only be tastier but also cheaper than the alternatives. You’ll get extra flavour, crunch and texture in all your dishes, as well as nutrients that come with fresh produce which will keep you healthy and warm this autumn!