A Better Medway Summer 2013: Easier ways to be healthy

We run many campaigns to help people in Medway improve their health.

You may recognise some of them...

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FREE Family swim voucher

Bring this voucher along with you to a participating Medway Council leisure centre and you will receive one free family swim (centres include: Medway Park, Strood Leisure Centre, Strand Leisure Pool and Park, Splashes Leisure Centre, Hundred of Hoo Leisure Centre).

This voucher allows two adults and any children living at the same home address to one free family swim before 31 December 2013.

For more information call: 01634 333933 or visit: www.medway.gov.uk/leisureandculture.aspx For full terms and conditions, please visit www.abettermedway.co.uk/aboutus/news.aspx

Fun ways to get active this summer

Tasty summer picnic recipes

Free

FREE

Family swim voucher

See back page

Summer 2013

Welcome...

...to A Better Medway’s summer magazine 2013.

A Better Medway is about health improvement services in

Medway, provided by Medway Council. We provide specialist support, advice, programmes and resources to help people living or working in Medway improve their health and wellbeing.

You can find out more information about

GET ACTIVE HEALTHY EATING HEALTHY MIND SMOKE FREE SEXUAL HEALTH ALCOHOL

A Better Medway, and register for our

During the winter period of 2012/13, the A Better Medway Team ran a seasonal health campaign, Healthy New Year. Over 1,400 local people made a pledge to improve their health in the new year and this magazine is a seasonal followup to give some useful and fun information to help you enjoy a healthy summer in Medway.

We hope you enjoy this summertime magazine from A Better Medway 2013. It’s packed full of free games, recipes, ideas, myth busters, puzzles and details of free local services, amongst other things. Once you’ve read it, feel free to pass on to a friend or relative so they can enjoy a healthy summer too. If you have any feedback or ideas you wish to share, please email us at the address below or let us know through Facebook or Twitter. You can find our social media contact details on the opposite page. healthimprovement@medway.gov.uk

email newsletter on our website

www.abettermedway.co.uk 0800 234 6805

Finally, may we wish you all a happy and healthy summer.

The A Better Medway Team Medway Council Public Health

www.twitter.com/@abettermedway www.facebook.com/bettermedway www.youtube.com/abettermedway www.audioboo.fm/abettermedway

In this issue Page 4-5 6-7 8-9 10 - 11 12 - 15

16 17 18 - 19 20 - 21 22 - 23 24

Fun with the family Read & relax:R&R Myth busters Tips for a happy summer Entertain this summer – food and mocktail recipes Games and puzzles Five ways to wellbeing Ask A Better Medway Activities and adventures Service information A Better Medway Snapshots

3

Fun with the family

Playing games is a great way for families to spend time together this summer and get everyone feeling fitter and having fun.

Children should be getting 60 minutes a day and adults 150 minutes a week of moderate intensity activity – this means starting to break a sweat and feeling your heart beat a little faster - for more information visit www.nhs.uk/change4life

Children should be getting 60 minutes a day and adults 150 minutes a week of moderate intensity activity

Here are some great game ideas for you to try:

Tig

How Far

Equipment: No equipment is needed so it’s perfect whilst out for a picnic.

Equipment needed: None. This game is an active twist on eye spy – instead of trying to guess an object you need to guess how far away an object is.

How to play: Choose one person to be ‘it’. They have to run after the other players and try to touch them with their hand (tig them). Anyone who is ‘tigged’ then becomes ‘it’.

Where to play: Anywhere you can play safely and is away from the road.

Players needed: Three or more people.

Where to play: Anywhere you can run around safely and away from a road.

The game can then have different rules added to it once everyone has mastered the basic game: e.g. a ‘no tig back’ rule – you cannot tig the person who tigged you: or there is a forfeit if you are tigged e.g. 10 star jumps.

Heads or Catch

How to play: Start by identifying a landmark in the distance e.g. a tree or statue, and try to guess how may steps it will take you to get there. Once you’ve made a guess, walk to that landmark counting the steps as you go. The person who made the closest guess is the winner.

The game can be changed to guess how many seconds it would take for you to run to it, and whoever makes the closest guess is the winner.

Players needed: Suitable for two - six people.

Messy Bedrooms

Where to play: Anywhere you can throw a ball safely – not near any windows.

Equipment: This game requires 10 – 15 different coloured items.

Equipment: This game requires a ball and is a fun way to practice your catching skills.

How to play: Players stand in a circle with the ‘leader’ in the middle who calls either ‘heads’ or ‘catch’ to the other players – if catch is called then they catch the ball and throw it back to the leader and if heads is called they header the ball back to the leader.

The game can then be changed to do the opposite of what the leader says e.g. catch would mean heads. A forfeit can also be introduced – if the player does not do the instruction correctly or if the ball is dropped they need to run around the whole circle of players.

Skittles

Players needed: Suitable for two - six people.

Equipment: This game can use bowling skittles or clean empty plastic bottles.

Where to play: On even ground where a ball can roll safely towards the skittles.

How to play: Set up the skittles. Walk about four metres away from the skittles,and in turns use a ball to knock down all of the skittles. Each person gets two turns to knock down as many skittles as they can.

4

Players needed: Two or more people.

Players needed: This is a good relay game. Two – six people (depending on the size of room)

Where to play: Anywhere you can play safely with enough room to spread out and run.

How to play: Each team to have 10-15 small items (bean bags, balls etc) at one end of the space and a hoop or ‘den’ at the opposite end.

All of the team must stand near the ‘messy bedroom’ equipment.

Each team member races to the other end with a piece of equipment. Once equipment is in the hoops, their team-mate repeats with the next item. Once all the equipment is in the hoop or den the race is won.

Musical Statues

This game requires some music to get moving and grooving Where to play: Anywhere safe where you can move around freely without tripping over.

How to play: Everyone finds a space to stand in, and then dances when the music is on.

When it stops…freeze! When it starts again…keep dancing!

Whoever is moving when the leader says ‘freeze’ is out of the game.

The last person dancing wins.

5

Read & relax... unwind with a book this summer

This summer, we are working with Medway Libraries to promote reading as a great way for you to relax, unwind and get lost in a good book. Whether you are spending a day at the beach, in a park or relaxing in your garden, Medway libraries have thousands of books available to borrow for free. Check out their 2013 top reads for you to try: Medway Libraries - Top reads 2013

Children

• The Brilliant World of Tom Gates by Liz Pichon • Diary of a Wimpy Kid by Jeff Kinney

Teen 14+

• • • • • • • • • •

Zom-B by Darren Shan Twilight: The graphic novel by Stephanie Meyer I'd Tell You I Love You, but Then I'd Have to Kill You! by Ally Condie When I was Joe by Keren David Boys Don't Cry by Malorie Blackman Mates, Dates and Inflatible Bras! by Cathy Hopkins Angus, Thongs and Full-Frontal Snogging by Louise Rennison The Princess Diaries by Meg Cabot Saffy's Angel by Hilary McKay Bridget Jones's Diary by Helen Fielding

• Big Nate in a Class by Himself by Lincoln Peirce

• The Adventures of Captain Underpants by Dav Pilkey • Horrid Henry by Francesca Simon

• • • • •

The Story of Tracy Beaker by Jacqueline Wilson Bumface by Morris Gleitzman Skinny Melon and Me by Jean Ure The Kick Off by Dan Freedman World of Norm: May Contain Nuts! by Jonathan Meres

Teen 11-14

• • • • • • • • •

Public Enemy Number 2 by Anthony Horowitz Young Bond - Silverfin: the graphic novel by Charlie Higson Coraline by Neil Gaiman Mortal Chaos by Matt Dickinson Girl, Missing by Sophie McKenzie Greyhound of a Girl by Roddy Doyle Foul Play by Tom Palmer Young Samurai: The Way of the Sword by Chris Bradford Lucky Star by Cathy Cassidy

Adult fiction

• • • • • • • • • •

The Spy by Clive Cussler Worth Dying For by Lee Child Private Games by James Patterson Minding Frankie by Maeve Binchy The Thread by Victoria Hislop Three Letters by Josephine Cox Flash and Bones by Kathy Reichs Summer of Love by Katie Fforde Before I Go To Sleep by SJ Watson The Real Katie Lavender by Erica James

Adult quick reads

• • • • • •

A Dreadful Murder by Minette Walters A Sea Change by Veronica Henry Dr. Who: The Silurian Gift by Mike Tucker Love is Blind by Kathy Lette Today Everything Changes by Andy McNab Wrong Time, Wrong Place by Simon Kernick

Medway Libraries run a scheme to help people experiencing emotional difficulties, called Reading Well: books on prescription. It encourages people to learn more about their condition from a selection of self-help and advice books that have been chosen by a team of mental health professionals. For more information ask at your local library or visit

www.medway.gov.uk/leisureandculture/libraries/healthyliving/bookscanhelp.aspx For all customer enquiries phone: 01634 337799 6

www.facebook.com/medway/libraries @medwaylibraries

7

Myth busters Myth:

Answer:

Answer:

I should be taking vitamin supplements to be healthy.

Enjoying a healthy diet should provide most people with all of the vitamins and mineral they need. It is recommended some groups of people should take vitamin supplements, e.g. pregnant women or those thinking of becoming pregnant should take folic acid supplements up to 12 weeks of pregnancy. Supplements containing A, C and D should be given to all children between age of six months to four years. Some families may qualify for free supplements through the 'Healthy Start' programme and should speak to their midwife for details.

Myth: Answer:

8

Myth:

Smoking near an open window protects my children from smoke.

This is false. Smoke from one cigarette lingers in the air for more than two hours, even with the window open.

80 per cent of smoke is invisible and so you can’t see where it goes - making it impossible to control. The only way to protect your children is to make your home and car smokefree. If you’d like support in using nicotine replacement to help you stop smoking inside, or if you’d like to quit smoking all together, call our team on 0800 234 6805.

Myth: Answer:

Myth: Answer:

Carbohydrates are unhealthy for you.

Whilst it is becoming popular to avoid carbohydrates in our diet, it is worth remembering carbohydrates are a good source of energy as well as fibre, calcium, iron and B vitamins. Also gram for gram they are half the amount of calories than fats. Varieties like wholegrain and wholemeal fill us up for longer so we can avoid the midmorning snacks.

To eat your 5-a-day, you must have five fruit and five vegetable portions.

To eat the recommended five portions you can enjoy a variety of either fruit or vegetables. So for example you could have 1 banana, 1 apple, 1 portion of peas, 1 portion of carrots, 1 glass of pineapple juice.

Beer gets you less drunk than other alcoholic drinks.

This is false. An average pint of 5 per cent beer has the same amount of units as a large 250ml glass of wine (11 per cent) and large 70ml double vodka (38-40 per cent). It is the units in a drink that make you drunk, and the faster you drink, the quicker the alcohol affects your system. The speed at which alcohol reaches your system differs between every person because of several factors including weight, gender, and diet.

9

Tips for a happy summer

Summer is a great time to be out and about and trying new experiences. months old - there is x si m fro s od fo r ge periment with fin • Let your baby ex ve to play. ertime and babies lo m m su in ty rie va h muc

Get out and about this summer...safely

so

• Alcohol can cause dehydratio n. If you choose to drink alcoho l this summer, it is very important to drink plenty of water and stay hydrated. Try to have a glass of water between alcoholic drinks . Adults should be aiming for six - eight glasses of water (1.2 litres a day). You cou ld even jazz it up with ice and a slice of lemon.

• When making sandwiches for your picnic, choose leaner cuts of meat such as turkey and chicken (with the skin removed) or fish. Remember to remove any white fat around the edge of meat.

• Smokers - make sure you stu b out cigarettes properly and dis pose of them carefully. Cigarettes that are not disposed of carefully can start a fire, e.g. dry grass in a park. Carelessl y discarded cigarettes can remain smouldering at over 700 degrees.

• Sun safety - use sunscreen with a sun protection factor (SPF) of at least 15.

The higher the SPF, the better. Go for broad-spectrum sunscreens, which protect against harmful UVA and UVB rays. Make sure the product is not past its expiry date. Most sunscreens have a shelf life of two to three years. In the UK, UVA protection is measured with a star rating. Sunscreens have from 0 to five stars. The higher the number of stars, the greater the protection. creen should thout sunscreen. Suns wi d ul wo u yo an th n nger in the su ection when • Don’t spend any lo Instead, it offers prot n. su e th in t ou ay iddle st cuse to g to your skin in the m in ag m not be used as an ex da t os m is n trees, ble. The summer su 3pm, under umbrellas, d exposure is unavoida an am 11 n ee tw be e in the shade of the day. Spend tim canopies or indoors.

TIs) or itted infections (S sm for an tr ly al xu se know where to go sult in d re n an ca lf, x se se ur yo ed ct • Unprote an STI, you can l that you protect ve ta vi ha is or It t . an cy gn an re u may be p unintended pregn e worried that yo ar u yo If health clinic or a it. al xu ed se ne u or ) yo M if U avel help ay, check your tr inary medicine (G lid ur to ho ni on ge t a ls hi at w d are worried get checke tion clinic. If you p ce ra nt t for STIs or HIV. co en ity tm ea tr d an commun s test ay cover you for insurance as it m ices liday.aspx Source NHS Cho /Pages/Sexonho lth ea lh ua ex l/S wel www.nhs.uk/Live

10

BBQ tips - safe barbecues

Barbecues are a great part of summer, but they need to be done safely to avoid food poisoning or accidents around the fire. These 10 simple tips will help: 1.

Never put cooked food on a plate or surface that’s had raw meat on it.

2. Be careful of cross-contamination. This can happen if raw food touches anything that then comes into contact with other food, as well as plates, cutlery, tongs and chopping boards.

3. Use separate utensils (plates, tongs, containers) for cooked and raw foods.

4. Keep raw foods in a sealed container away from foods that are ready to eat – such as salads and bread (burger buns/ baguettes).

5. Any frozen foods should be fully thawed before you cook them.

6. BBQ coals should be glowing red with a powdery grey surface before you start.

7.

Make sure your barbecue is steady on a level surface, away from plants, trees and wooden fences.

8. Fire service advice is to cover the bottom of your barbecue with coal to a depth of no more than five cm (two inches). Use only recognised firelighters or starter fuel, and on cold coals only. Never use petrol on a barbecue.

9. When using gas, Fire service advice is to make sure the tap is turned off before changing the gas cylinder.

10. Keep children, garden games and pets well away from the cooking area, and never leave the barbecue unattended.

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Summer entertaining made easy (and healthy)

Reduce salt intake by using lots of herbs and spices

Your free four page recipe booklet packed with summer recipes and ideas for refreshing non-alcoholic mocktails

We know that life can be busy, especially during the summer months, and we often don’t make time for healthier meals. The truth is, preparing and enjoying healthier meals can be easier than you may think. Plus, they don’t have to cost a lot of money.

For more recipes visit

www.abettermedway.co.uk/healthyeating/medwaycooks

To show you just how easy it can be, we have selected some quick and healthy recipes from our Medway Cooks! Recipe Collection and the Change4Life Summer Recipe Leaflet for you to try. These recipes can be fun for the whole family to make together, and would be a great addition to your picnic this summer.

Couscous Salad Serves 4

Ingredients • 150g plain couscous • Handful of seedless grapes, cut in half • 3 sticks celery, diced • 1 red pepper, diced • 3 tbsp sweetcorn • 4 small tomatoes, sliced • Cucumber, cubed Method 1 Make the couscous as described on the pack (it only requires boiling water - no actual cooking required).

2 When the couscous is cool, mix in the salad ingredients and serve.

Coronation Chicken Serves 4 adults

Ingredients • 4 tsp half fat crème fraîche • 8 tsp low-fat natural yoghurt • 2 tsp medium curry powder • 2 tbsp chopped fresh coriander • 2 large, boneless, skinless cooked chicken breast, sliced Method 1 In a bowl, mix together the crème fraîche, yoghurt, curry powder and coriander.

2 Add all the remaining ingredients, stir through gently, then serve with couscous, toasted pitta or bread of your choice.

12

Vegetable Pizza Makes a 20cm pizza

Ingredients • 125g wholemeal flour • 125g self raising flour • 1 tsp baking powder • 75g low fat spread • 150ml of semi-skimmed milk • 150ml passata • A selection of vegetables (sliced peppers, courgettes, tomatoes, onions, mushrooms, and sweetcorn) • 50g reduced fat mozzarella • 50g reduced fat cheddar cheese • Pinch of salt Method 1 Preheat the oven to 200°C/400°F/Gas 6 2 Place the flour, baking powder, low fat spread and a pinch of salt into a mixing bowl.

3 Rub the spread into the mixture until it resembles breadcrumbs.

4 Mix in enough milk to form a soft dough.

5 Turn out onto a floured surface and knead lightly.

6 Roll the dough to 1cm thickness and place on a baking tray lined with non stick paper.

7 Spread the passata evenly over the pizza, sprinkle with mixed vegetables and top with the grated cheese.

8 Bake in the oven for 15-20 minutes or until crispy and golden.

13

Mocktails and smoothies

If you are planning on making an interesting drink for a picnic, BBQ, or summer event this year - Medway Mocktails are refreshing, tasty and healthy drinks that are a great alternative to alcoholic options.

Regularly drinking alcohol over the recommended guidelines can lead to serious health problems, and even small amounts of alcohol will have an affect on your co-ordination, behaviour and decision-making.

For more recipes visit

www.abettermedway.co.uk/healthyeating/medwaycooks

With this in mind, we have created the Medway Mocktails collection, to give you a range of exciting, alcohol-free recipes to try this summer. We really hope you enjoy them:

Apple Mintini

Strawberry Blitz

Serves 5

Serves 5

• • • • •

• • • • •

Ingredients

1 large green apple 1 lime 15 small mint leaves 750ml apple juice 200ml soda water

Method 1. Cut one apple into quarters, then chop these quarters in half and remove the core/pips.

2. Cut the lime the same as the apple.

3. Add the mint leaves, apple, and lime to a pitcher jug (or large measuring jug) and mash the ingredients slightly by using the end of a rolling pin.

4. Fill the jug a ¼ full with ice and add the apple juice.

5. Stir the ingredients together and add soda water to taste.

Tips 1. To crush ice at home add cubes to a sandwich bag, cover with tea towel and break down with a rolling pin or simply blitz in a food blender.

Ingredients

12 strawberries 150ml ginger ale 375ml of grape juice 375ml of pomegranate juice 1½ tsp of cinnamon

Method 1. Add all the ingredients into a blender. Mix for one or two minutes, or until the strawberries are smooth.

2. To remove any seeds or lumps, pour the mixture through a sieve into a jug or bowl.

3. Divide the recipe between six glasses and serve.

Tips 1. You could decorate each glass a few strawberries dropped into each glass.

By Ashley from Gillingham

Home-made iced fruit smoothies

By Leah and Andrew from Chatham

Making your own iced fruit smoothies couldn’t be simpler

Citrus Freeze Mocktail Serves 2

Ingredients • • • •

300ml orange juice 1 lemon 1 lime 80g raspberries

Method 1. Put all the ingredients in a blender, and blend until smooth.

2. Divide the recipe into four glasses and decorate with a sprig of mint.

Tips 1. To remove any lumps or seeds from the fruit, pour the mixture through a sieve into a jug or bowl.

By Cheryl from Gillingham

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Ingredients • •

Fresh fruit e.g. strawberries, raspberries Water

Method 1. Mash the fruit into a pulp.

2. Mix enough fruit pulp and water to fill your moulds (half of each). If you do not have a mould, you could use a plastic food bag tied into a cone shape.

3. Put the lollies in the freezer until frozen.

Tips To remove the lollies, hold the container under a running tap for a few seconds and the ice lollies should slide out easily.

The lollies can be given a twist by adding plain yoghurt to the fruit instead of water.

Breastfeeding mums may want to express milk to be frozen to soothe the gums of teething children.

15

Games and puzzles

Here are some fun puzzles to keep you occupied in the garden with a mocktail or whilst waiting for the BBQ to heat up.

Spot the difference

See if you can spot the six differences in the two pictures of Rochester Castle.

Five ways to wellbeing

Most of us know what it feels like when things get tough, whether it’s caused by money worries, family or work problems, illness or loneliness. The good news is there are things we can do to help us through those times.

The five ways to wellbeing have been identified by national research as things people can do to help themselves feel better and protect against anxiety and depression. If built into our daily lives, they can help us to get through difficult times, and to get more out of life when things are going well.

CONNECT with the people around you. Spend time with friends, family, colleagues and neighbours this summer.

Think of these relationships as the cornerstones of your life and invest time in developing them.

BE ACTIVE. Exercising makes you feel good. Go for a walk outside in the sun. Play a game in the garden. Fly a kite or throw a frisbee around in the park. Go for a gentle bike ride. Discover a physical activity you enjoy and that suits your level of mobility and fitness.

chimney on castle wall. window in middle part of keep; buttress on base of castle; section of stone in grass; bollard bottom right; Flag on flag pole;

Answers:

Word search Words to find

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HEALTH EXERCISE HEART LUNGS SUN SMOKEFREE STRAWBERRIES CHERRIES

SUMMERTIME FUN PARKS WALKING CYCLING GAMES PICNIC BBQ

TAKE NOTICE. Visit local landmarks in Medway this summer. Be curious. Make time to enjoy your garden or Medway's green spaces. Reflecting on your experiences will help you appreciate what matters to you.

KEEP LEARNING. Try something new. Rediscover an old interest. Learn how to make your favourite picnic food.

Read a book that you’ve never read. Set a challenge you will enjoy achieving. Learning new things will make you more confident, as well as being fun to do.

GIVE. Do something nice for someone. Smile. Volunteer your time. Join a community group. Being linked to the wider community can be incredibly rewarding and will create connections with the people around you.

If a sunny day doesn’t bring a smile to your face this summer, and perhaps you feel too overwhelmed by your worries to try the five ways to wellbeing, don’t worry there is support available in Medway that can help.

Visit www.abettermedway.co.uk/healthymind/localsupport.aspx for more information.

17

Ask A Better Medway Answers to some of your questions Q: A:

Q: A:

Q: A:

Q: A:

we can help

I love having picnics in the park with my family in the summer, do you have any tips on how I could make it a bit healthier?

To ask us a question, email:

healthimprovement@medway.gov.uk

Try and make sure there’s plenty of fruit and vegetables. Vegetable sticks (cucumber, carrots) are a crunchy alternative to crisps and can be served with a spicy tomato dip.

Add salad to your sandwiches or why not try making some home-made fruit loaf.

Making these swaps will help reduce the amount of fat and sugar you are having.

Q:

Is it true that a having a meal before I go out drinking will line my stomach and reduce the risk of getting drunk?

A:

Drinking on a full stomach will delay alcohol getting into your system, not prevent it.

A meal will only delay the rate of alcohol absorption, but if you go on to drink heavily then you will get drunk. However, it is important that you eat a good meal before you go out, especially one high in carbohydrates and protein.

Are my children more at risk of sunburn than adults?

We have a tobacco control initiative called SWAP 1, which can provide you with a free sample pack of nicotine replacement therapy (NRT). Using NRT helps to protect your child’s health by reducing how much smoke they breathe in, especially in enclosed spaces like at home or in a car. Also, by using NRT you won't need to leave the room and miss treasured moments such as your baby’s first steps, or your child’s appearance in their school play or sports day.

To get a free SWAP 1 pack please phone 0800 234 6805 or email healthimprovement@medway.gov.uk.

Do you have any ideas of simple games that I can play with my little ones this summer?

Try going outside and having an imaginary adventure with them, e.g. go on safari or into space. What might you see and hear together?

How would you feel? There are more game ideas on pages 4-5.

I'm worried about how much secondhand smoke my children are breathing in from me being a smoker. I'm not ready to quit yet but do you have any tips to help me cut down?

Q: A:

Young skin is delicate and very easily damaged by the sun. Use a high factor sunscreen and choose a broad-spectrum brand that has a four or five-star rating.

Apply it to areas not protected by clothing, such as the face, ears, feet and backs of hands. Choose sunscreens that are formulated for children and babies' skin, as these are less likely to irritate their skin. A hat should also be worn where possible to protect a child's head.

I have tried to quit smoking using nicotine patches before but I always get a rash.

Am I allergic to the patch or the nicotine in it?

The rash is possibly caused by the sticky adhesive that is used to attach the patch to your arm, and if you had an allergy to nicotine you would have noticed it when smoking as nicotine is in cigarettes. Try a different brand of nicotine patch as each type uses a different kind of adhesive, and if you still don’t get along with them then there are plenty more options to try, including the gum, lozenge, inhalator and prescription medication.

Source – NHS Choices (nhs.uk/Livewell/travelhealth/Pages/SunsafetyQA.aspx)

Q: 18

A:

I am breastfeeding my baby, how much water should I give during the hotter months to keep my baby hydrated?

Your milk will naturally be watered down in hotter weather which will refresh your baby so there is no need to give additional water.

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Activity and adventures

Summer fun with family and friends

If you are planning some days out this summer with your family and friends, add some extra fun by playing some exciting group games such as Ultimate Frisbee or Kwik Cricket. Here are some easy rules to help you:

Ultimate Frisbee

Try this with your free pop-up frisbee 1. Mark out a game area with two end zones at each end. Two teams begin at opposite end zones and try to move the frisbee to the other end zone.

Walk

When the sun is shining, it can be great fun to go out for a nice walk and see the outdoors.

Our free led walks give you the chance to get active, meet new people and discover some of Medway’s green spaces, waterside and urban walking routes. Walking with us is enjoyable and suitable for all, whatever your level of fitness.

2. Kick off the game by one team throwing the frisbee into the game zone.

Recommended summer walks

3. The disc may be moved only by passing, so the player holding the disc must stay put.

Cuxton Community Walk from Cuxton Library, Bush Road - Tuesdays at 10.30am

4. A team can score when the frisbee goes into the opponents’ end zone.

5. If a pass is incomplete, intercepted, or caught out of bounds, the opposing team immediately gains possession and tries to move the disc in the other direction.

Kwik Cricket

1. Two Kwik Cricket teams play in teams of four or five players each.

2. Both Kwik Cricket sides play two innings, each comprising of 10 minutes’ batting time.

Here are our top five recommended walks for you to try this summer: Robin Hood Walk from Tunbury Hall - Tuesdays 9.45am

Pump Lane Walk from opposite Pump Lane Surgery - Thursdays 9.15am Rochester Community Walk from Rochester Library - Fridays 9.45am New for the summer - Hoo Library Walk - coming soon

For more information phone 01634 333720 or email walking@medway.gov.uk

Cycle

3. The bowler must bowl underarm from a minimum distance of 10 metres.

Many of us own a bike, but are not always confident to get out and use it. Summer brings a great opportunity to get more confident on your bike with free, guided cycling sessions for adults. Our Active Medway cycling groups take place across Medway at various times, so you can enjoy cycling, whatever your ability.

4. Runs are scored in the following ways:

Recommended summer ride meetings:

• • • •

One run is scored for hitting the Kwik Cricket ball over the two lines marked in front of the wicket.

West Motley Way car park - Thursdays at 6.30pm (until Sep 12, 2013)

One run is scored for running to line one and back.

Lordswood Leisure Centre - first and third Sunday each month at 9.30am (until Sep 27, 2013).

Two runs are scored for running to line two and back.

Four runs are scored when the Kwik Cricket ball is hit over the boundary.

5. The Kwik Cricket side with the highest number of runs wins the game.

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Cliffe Woods Recreation Ground car park – Wednesdays at 6.30pm (until Sep 11, 2013)

Hundred of Hoo car park - second and & fourth Sunday each month at 9.30am (all year round)

All you need is a roadworthy bike and some basic safety equipment, and you can start exploring the many routes Medway has to offer, led by trained ride leaders.

For more information phone 01634 333720 or email cycling@medway.gov.uk.

21

A Better Medway is about health improvement services in Medway.

Our services include: Healthy eating

Our community food programme encourages people in Medway to make healthier food choices and enjoy a healthier diet. The programme provides healthy eating training and resources, cookery roadshows, healthy recipes and cookery courses.

Health at work

Businesses and organisations based in Medway can become part of our Medway Healthy Workplaces scheme.

To help improve the health of your workforce, the scheme provides free services such as health MOTs, healthy eating ideas and challenges, exercise sessions and stop smoking groups.

Breastfeeding

Medway Breastfeeding Network is made up of local mums who have breastfed their own babies and had extra training to be able to give information and support to other mums. Local drop-ins offer a warm welcome to women interested in breastfeeding, whether pregnant, with a new baby or an experienced breastfeeding mum.

Child measurement

The National Child Measurement Programme (NCMP) weighs and measures children in reception year (aged 4-5 years) and year 6 (aged 10-11 years) during the school year.

The programme shares each child’s results with their parents or carers, and offers specialist advice and services to support families in making lifestyle changes.

MEND programme

MEND (Mind, Exercise, Nutrition, Do it!) is a free 10-week healthy lifestyle programme helping children and their families lead happier, healthier lives. For families with children aged up to 13-years-old, MEND offers a fun and creative environment for families to learn how to make healthier lifestyle choices and ensure their children have the best possible start in life.

Early years

Our team works closely with children’s centres, nurseries and pre-schools to promote a healthier lifestyle from an early age. Support can be offered through training, resources and project development.

Tipping the Balance

Tipping the Balance is a community-based clinic helping people lead a healthier lifestyle. The main aims are to help people work towards a healthy weight, encourage healthy eating and physical activity and boost self esteem and confidence. For more information speak to your GP or contact us.

Health Walks

Medway Health Walks scheme organises short and social group walks to help people get the most out of walking for their physical and mental health. The groups are free, friendly and supportive, and great for people currently doing little or no exercise, recovering from illness or lacking in confidence.

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For more information about all of our services visit www.abettermedway.co.uk and use the search tool

Cycling groups

Get fitter and more confident on your bike with free guided cycling sessions for adults. The rides take place across Medway at various times of the day, so you can enjoy cycling when it is convenient for you - whatever your ability.

Exercise referral

Our team have accredited a number of community exercise sessions in Medway that we can recommend to you. We have visited and sampled sessions ranging from Zumba and pilates, to Tai Chi and boot camps. Come and give one a try.

Sexual health

Medway Sexual Health Improvement programme educates and empowers people to make appropriate sexualhealth-related lifestyle choices. Services include the C Card condom distribution scheme and the Chlamydia Screening Programme.

Stop smoking support

Medway Stop Smoking Service has a range of support available, either in a group setting or one-to-one, to help local people quit smoking. All sessions are provided by trained stop smoking advisors, who offer a non-judgmental and supportive service. Support for pregnant women wanting to stop smoking is also available.

Tobacco control

Medway's Tobacco Control Alliance brings together public-sector organisations, community groups and individuals.

The alliance takes positive steps to reduce harm from tobacco, including secondhand smoke, illegal tobacco, tobacco related litter, smokefree play areas and more.

Oral health

Oral health plays a major part in our general health and wellbeing, and is influenced by the health choices that we all make. Poor oral health can be caused by smoking and tobacco use, alcohol and drug misuse, unhealthy diet, stress and mental health issues.

Healthy mind

The effects of stress can range from behavioural and appetite changes to sleeplessness and chest pains. Healthier lifestyle habits, such as increasing the amount of exercise you do and improving your diet, can reduce the amount of stress and anxiety you are feeling.

Alcohol

Drinking with friends and family is one way of socialising and celebrating. But for some people, their drinking can lead to longer-term health problems. If you regularly drink more than the lower-risk guidelines you could be putting your health at risk. Women should not regularly drink more than 2-3 units of alcohol a day. Men should not regularly drink more than 3-4 units of alcohol a day.

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