One You Blog


5 Reasons to start exercising

As summer is unfortunately drawing to a close and the heatwave is seemingly over, your motivation to exercise may be low. However, during the autumn we tend to become less active as the days become colder which isn’t beneficial for our physical health or mental wellbeing. Here are five reasons that you should start exercising today:

1) Exercise boosts your energy – You’ll be fitter and stronger so will be able to do your daily activities without becoming as tired or stressed. This will turn into a beneficial cycle as you’ll then have more energy for the workouts themselves. This will mean you’ll become even fitter and the cycle will continue.

2) Improves your memory – Studies have shown that even moderate walking can help your brain maintain its health. This will help your memory 24/7, so a short workout benefits much more than just your muscles!

3) Reduces body fat – The more you work out, the quicker you can burn off calories as your muscle mass increases. This results in your metabolism speeding up, so that when you do take in calories you’ll be able to burn them off faster. This will mean you’ll be leaner, stronger and feel better too!

4) Reduces the risk of dementia – Aerobic exercise has been shown to significantly reduce the risks of poor mental health in later life. This includes dementia, and it has been shown that older adults who don’t regularly exercise have less of the brain’s white matter, which acts as the ‘computer cables’ that connect parts of the brain.

5) Improves your breathing – Exercise will improve your breathing as the muscles that help to open up your lungs will be strengthened. This will make you feel better as you’ll be able to supply more oxygen to your body with less effort.


How Many Calories Are You Consuming?

Many of us are consuming more calories than we realise – an average of 200 to 300 extra calories
per day. Over time, these extra calories can creep up on us and cause unhealthy weight gain. Eating out has also become commonplace, and a quarter of our calories comes from eating out, which can make it tricky to keep track of calories.

The new campaign aims to help people be more aware of the calories they consume on the go and to
make healthier choices easier, whether picking up breakfast on the way to work, having lunch at
their desks or buying everyday meals.

This ‘calorie creep’ contributes to our countries growing obesity problem, causing a range of
health issues including heart disease, Type 2 diabetes and some cancers. As well as setting
people up for a lifetime of ill health, treating obesity is costing the NHS around £6bn every

Our new campaign provides adults with a simple tip to help them make healthier choices while out and about – aim for 400-600-600. People are encouraged to try to stick to around 400 calories for breakfast, 600 calories for lunch and 600 calories for dinner, plus a couple of healthier snacks and drinks in-between.

Major retailers – including Greggs, McDonald’s, Starbucks and Subway, will provide a range of
options to help shoppers find meal options around 400 calories for breakfast and 600 calories for
lunch and dinner.

So if you are looking to eat a little healthier, try a healthier choice today and aim for 400-600-600.

Because there’s only One You. Find out how we can help you today!


Jacki’s Blog

My name is Jacki and I’m here to tell you all about my experience with One You Haringey.

I took part in three One You Haringey services last year and it was life changing! I took part in Be Smoke Free, Watch Your Weight and Move More and honestly it was one of the best choices I’ve made in becoming a healthier me!

After the death of my daughter my life was no longer the same. My health as well as my mental space was effected, and it wasn’t until last year that I decided I need to take the steps to improve my health. After a visit to my doctor he recommended that I take part in the One You Haringey programmes and I did exactly that!

I must admit prior to joining the service I wasn’t the healthiest. I was asthmatic and smoked, I wasn’t at my ideal weight, and having a history of diabetes in my family I knew that in order to lower my own risk, I needed to change my lifestyle.

One You Haringey taught me the importance of regular exercise. I now enjoy taking walks and keeping fit. I learnt how to eat healthy whilst still being able to enjoy some of my favourite meals. Whilst the stop smoking programme gave me the support I needed to quit smoking it also educated me on the dangers of smoking.

The service has not only improved my health but also improved my wellbeing – and I made some great friends through it too.

I would definitely recommend One You Haringey if you would like to improve your health and wellbeing, in fact I have already recommended it to people!

If you would like to improve your health and wellbeing sign up here.


Dry January

Did you know that 62% of people who participate in Dry January had better sleep and more energy? Start your Dry January from the 1st and with our support you’re more likely to change your relationship with alcohol for good.

Support with us is FREE and can help reduce your risk of developing illnesses and improve your wellbeing.

It’s important that you know your alcohol units as well as keeping a record of how many alcoholic drinks you are having. You may not think you are a big drinker but keeping a record through our Drinks Tracker app could help you cut down your alcohol intake.

Charlotte Gowing, aged 38 from London, said: 

“I don’t really see myself as a big drinker but I was quite shocked to see just how much more I drink in the run up to Christmas. Drinks on nights out with work and friends, as well as a few when I’m at home, all start to add up.”

“I am definitely going to give my body a bit of TLC after New Year’s Eve and Dry January will be a good place to start.”

Cutting down means;

  • You’ll be healthier
  • You’ll save some money
  • You’ll have more energy

Why should you do Dry January:

  • 79% of participants saved money
  • 62% of participants had better sleep and more energy
  • 42% of participants lost weight

Did you know that there is no ‘safe’ drinking level? Regularly drinking more than the low risk level of 14 unites a week can contribute to the development of some cancers, stroke, heart disease and liver disease.

We can help you find ways to reduce your intake and lower the risks to your health. Sign up for our support here.


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

Haringey 1 530 x 353

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.

Haringey 2 530 x 353

“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.

Haringey 3 530 x 353

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

Haringey 4 530 x 353

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