Widgets and apps for Stop Smoking

col1_imgGo smokefree with your mobile phone

f you have an Android phone, iPhone, iPad or iPod touch, you can download the free NHS Smokefree app. Created for those who want to stop smoking, the Smokefree app is a 4 week programme that puts practical support, encouragement and tailored advice in the palm of your hand.

 

  • Provides daily support and success tips
  • Keeps track of how much money you’re saving
  • Shows how many days you’ve been smoke free
  • Record a motivational picture, video or audio to remind you why you’re giving up
  • Provides links to local NHS Smoking Services

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SF_2NHS Smokefree app

Our Smokefree app can help you stop smoking by giving daily support and motivation. If you stay smokefree for the 4-week programme you’re up to 5 times more likely to quit for good.

Join the thousands who have already quit with our support.


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Apps for Alcohol Awareness
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One You Drinks Tracker app

Keep an eye on the booze and take control with free daily tips.

• Compare your drinking with the alcohol unit guidelines.

• Access simple tips and advice to help you cut down.

• See how much money you could save by drinking less.

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Being More Active Widgets and Apps
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12 week weight loss guide

A running plan for beginners couch-to-5k

This is an audio running plan designed to get complete beginners from couch potato to running 5K (or 30 minutes) in nine weeks. Simply download the podcasts and off you go!

It is:

  • Achievable: starting with a mix of running and walking and building up slowly.
  • Free: all you need is a decent pair of trainers and an MP3 player.
  • Easy: a motivating ‘personal trainer’ tells you exactly when to stop and start.

The plan sets three runs per week with a day of rest in between.

Download Podcasts

To download all these Podcasts from I Tunes click on the link below:

Download podcasts from I Tunes

Week 1

For the runs in Week 1, you will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.

Download Week 1 Podcast

Week 2

For the runs in Week 2, you will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.

Download Week 2 Podcast

Week 3

For the runs in Week 3, you will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

Download Week 3 Podcast

Week 4

For the runs in Week 4, you will begin with a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.

Download Week 4 Podcast

Week 5

There are three different workouts for this week. They are as follows:

  • Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.
  • Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running.
  • Run 3: brisk 5-minute warm-up walk, then 20 minutes running, with no walking.

Download Week 5 Podcast – Run 1
Download Week 5 Podcast – Run 2
Download Week 5 Podcast – Run 3

Week 6

As with Week 5, there are three different runs for this week.

  • Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running.
  • Run 2: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running
  • Run 3: brisk 5-minute warm-up walk, then 25 minutes with no walking.

Download Week 6 Podcast – Run 1
Download Week 6 Podcast – Run 2
Download Week 6 Podcast – Run 3

Week 7

For the runs in Week 7, you will begin with a brisk 5-minute warm-up walk then 25 minutes of running.

From now on, the plan gets you used to running for solid blocks of time, without the distraction of walking intervals.

Download Week 7 Podcast

Week 8

For the runs in Week 8, you will begin with a brisk 5-minute warm-up walk then 28 minutes of running.

By now, you should be getting comfortable with the longer runs but you still need to concentrate on completing the 28 minutes without going too fast.

Download Week 8 Podcast

Week 9

For the runs in Week 9, you will begin with a brisk 5-minute warm-up walk then 30 minutes of running.

You’ve nearly reached the end of your programme and you’ve made some great progress. This is the week when you can reach your goal. Well done!

Download Week 9 Podcast

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