KEEPING YOU IN TOUCH - YOUR FREE MONTHLY NEWSPAPER DELIVERED DOOR-TO-DOOR FOR 30 YEARS
We are a group of local people and organisations joining forces to improve health and wellbeing and promote independence in Cockermouth and surrounding areas. Our priority for 2017 is to keep the community connected by promoting the fantastic groups, clubs, organisations and activities available to people of all ages in the Cockermouth area. If you would like more information or would like to get involved or if you would like to tell us about your group or activity please contact vanessa.co
FREE ENERGY EFFICIENCY CHECK We can help you prepare for winter by:
• Provide useful tips on saving energy • Ensuring you are using your heating system efficiently
• Advising on the other winter services
• We will also fit energy efficient equipment including draught excluders and radiator foils FREE of charge
For more information call 08443 843 843 (local helpline) 01946 66669 or visit www.ageukwestcumbria.org.uk
Age Uk West Cumbria is a registered charity No. 1122049
RUNNING IN WINTER
Running is a great way to make friends! With the shorter and colder days, lacing up for a run might be the last thing you feel like doing. But don't let the winter weather stop you from being physically active and keeping fit!
Our outstanding Care Service is recruiting Care workers needed in all areas
One of the highest hourly rates in Care Mileage and travel time paid Walkers & Drivers can apply
Please call 01900 872030 to speak to our lovely people in the office
Try the following tips to help you stay safe and motivated when you're running in colder weather.
WHAT TO WEAR
Wear lightweight layers of breathable clothing, they will keep you warm and you can remove layers as conditions change during your run.
A base layer: the first layer, such as a breathable synthetic fabric to draw the sweat away from your skin.
A mid layer: such as a fleece to keep the warmth in and remove any moisture from the base layer.
An outer layer: such as a light water-resistant jacket: to expel moisture and protect you from the wind and rain.
Avoid running in cotton tops. Cotton soaks up moisture and takes time to dry and may make you feel cold.
A pair of leggings or running tights underneath a pair of shorts, or some tracksuit bottoms will keep your legs warm.
A pair of gloves and a hat or fleece headband are a good idea to stop you losing heat from your head and hands. STAY SAFE – BE SEEN
Wear reflective, bright, light colours, such as white or fluorescent yellow. Don't wear dark clothes as drivers may not see you.
Stick to well-lit areas and avoid running anywhere you don't feel completely safe.
WARM UP AND COOL DOWN
Easing into your run is a good way to warm-up, especially in cold weather.
19 OCTOBER 2017 ISSUE 419 PAGE 10
Antibiotic resistance is one of the biggest threats facing us today.
today and choose one simple pledge about how you’ll make better use of antibiotics and help save these vital medicines from becoming obsolete.
Come along and have your say!
On how the middle and older generations in our community can adopt a healthier approach to alcohol
For more details contact Jacqui Rogan on 01946 66669
CARERS GIVE YOURSELVES A BREAK AND LEARN TO RELAX!
Relaxation doesn’t have to take up lots of your time – just stepping away from the hurly, burly of life for a few minutes or stepping away from you usual routines can give you space and distance to feel calmer.
Why not join West Cumbria Carers at one of our relaxation sessions especially designed to support you and other carers? Learn some techniques, get ideas on how to fit relaxation into your daily life and meet up with other carers like you who are juggling life and a caring role.
We run regular monthly Relaxation sessions at our office in Cockermouth
•1st November 11am to 12 noon •6th December 11am to 12 noon Call us for more information Tel: 01900 821976
Start slowly with some very gentle running or even walking to ready the muscles for exercise.
Gradually increase your pace until, after around 10 minutes, you get to the pace you're going to maintain for most of the run.
Don't stop after your warm-up to stretch. That will cool your muscles down again.
To cool down, reduce your pace or walk for five to ten minutes. This will help your body recover after your run.
Don't stop and stretch outside or you could get too cold. Do some stretches indoors instead.
If you need extra motivation to go running during the winter, why not go running with a friend and make your runs a regular fixture?
A good way to avoid getting bored is to vary your route. Even running the same route in the opposite direction is a break from your routine.
Having a realistic goal to gradually work towards is also a great motivator. The Couch to 5K plan is perfect for beginners. You could sign up for a 5K race in 12 weeks' time, for example, or simply aim to run non-stop for 20 minutes
You could also join a local running club or group such as Derwent Athletics Club www.derwentac.com/home.html
Volunteers wanted for our local Alcohol Inquiry
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