Musculoskeletal outpatient physiotherapy

Croydon Talking Therapies

• Waiting time: no wait for groups or online treatments; 3 to 4 months for cognitive behavioural therapy (CBT) or eye movement desensitisation and reprocessing (EMDR)
• Access: self-referral or professional referral for long-term conditions
• Therapies: groups, online therapy, individual CBT (a structured talking therapy focused on changing unhelpful thought patterns and behaviours)

Greenwich Time to Talk: NHS Talking Therapies

• Waiting time: 4 to 8 months, depending on the therapy
• Access: self-referral encouraged
• Therapies: cognitive behavioural therapy (CBT) (a structured talking therapy focused on changing unhelpful thought patterns and behaviours), counselling, psychodrama, mindfulness, perinatal support

Lambeth Talking Therapies

• Contact: [email protected]

Lewisham Talking Therapies

• Waiting time: immediate for online cognitive behavioural therapy (CBT); 3 to 6 months for other therapies
• Access: self-referral or professional referral via the website
• Therapies: CBT (a structured talking therapy focused on changing unhelpful thought patterns and behaviours), counselling.

Talking Therapies Southwark

• Waiting time: 1 week to 12 months, depending on the therapy
• Access: self-referral or healthcare professional referral
• Therapies: guided self-help, group interventions, individual therapy

Active Lambeth

A range of membership options are available for Lambeth leisure centres:

• Brixton Recreation Centre SW9 8QQ
• Flaxman Sports Centre SE5 9DF
• Herne Hill Lifestyle Centre SE24 0AG
• Clapham Leisure Centre SW4 6DB
• Streatham Ice and Leisure Centre SW16 6HX
• West Norwood Health and Leisure Centre SE27 0DF

Adult concessionary memberships are available. They apply weekdays: 9am to 4pm and Saturday or Sunday after 1pm.

The following may mean you are eligible:

• Housing benefit
• Income Support
• Job Seekers’ Allowance
• Working Families Tax Credit
• Carers Allowance
• Universal Credit
• Refugee
• Asylum Seeker
• Foster Carer
• Lambeth Carers card

Disability concession memberships are also available, as well as discounts for over 60’s and for
students.

– – – – – – – – – –

Active Lambeth – Pay and Play Membership Card

For a single annual fee, you can have the freedom to ‘pay-as-you-go’ at Active Lambeth centres.

An adult membership gives you up to 45% discount on standard Active Lambeth leisure centre prices, plus 6-day advance booking.

– – – – – – – – – –

MYsocial by Age UK Lambeth

A social membership service open to all ages brought to you by Age UK Lambeth. Free to join.

There are over 60 events per months from regular classes like Zumba and yoga to cultural trips like gallery exhibitions, jazz clubs and exciting events like parties and even a trip to an adult ball pit! You can find the full calendar of events and sign up online.

Southwark Leisure – free swim and gym

All Southwark residents are eligible for free swim and gym. You will need to show identification to register for the first time. Centres included:

• The Castle Centre
• Camberwell Leisure Centre
• Dulwich Leisure Centre
• Peckham Pulse
• Seven Islands Leisure Centre
• Surrey Docks Watersports Centre (Gym only)

Times included:

• anytime on Friday
• Saturday and Sunday afternoons from 2pm until close

– – – – – – – – – –

Ramblers Wellbeing Walks Southwark

• Free organised walks range from 10 to 90 minutes
• Walks are in and around Southwark
• At least one short walk a week, starting at the same time and place every week
• Walks are over easy ground and taken at steady pace to suit everyone

– – – – – – – – – –

BetterPoints Southwark Challenge

• Free-to-join rewards program. Earn points for sustainable travel (walking, cycling or getting the bus).
• Residents and employees in Southwark are eligible.
• Once you’ve collected enough points you can redeem them against vouchers in the app catalogue or
  donate them to charity. 1,000 BetterPoints is worth £1.

– – – – – – – – – –

Safe and Independent Living (SAIL)

A partnership of groups and agencies across Southwark supporting people aged 60 and over.

Anyone can refer to SAIL. Complete an online form or make a referral over the phone 020 7358 4077.

SAIL signpost to support with:

• health and wellbeing
• money advice
• social activities and befriending
• care and support
• housing
• home safety

– – – – – – – – – –

Southwark GP Exercise Referral service

A 12-week programme designed to help inactive people that are struggling with their mental and physical health. Referrals are made by GP’s.

There are three levels of support available; Kickstart, Active Boost, and Cardiactive. Over a 12-week period, clients are encouraged to build up their weekly activity levels by attending exercise classes at a centre of their choice.

Centres included:

• The Castle Centre SE1
• Camberwell Leisure Centre SE5
• Dulwich Leisure Centre SE22
• Peckham Pulse SE15
• Seven Islands Leisure Centre SE16

Who is eligible?

• All adults aged 18 and over
• Residents of Southwark or registered with a Southwark GP
• People currently doing less than 150 minutes of exercise each week

Nuffield Joint Pain Wellbeing Programme

Free-to-access 6-month programme designed to help you self-manage your joint pain.

Includes:

• Two group sessions a week from weeks 1 to 12 this includes an educational workshop and an exercise session. Each group has around 10 people.
• Free gym access from weeks 13 to 24. Independent use of the gym and facilities to apply the techniques learnt in the first twelve weeks.

Available at all Nuffield Health gyms across the UK. These are a few of the Nuffield centres:

• Nuffield City EC4R 3XJ
• Nuffield Covent Garden WC2H 9SA
• Nuffield Bloomsbury WC1N 2AY
• Nuffield Shoreditch EC2A 3HH
• Nuffield Islington N1 2SD
• Nuffield Battersea SW11 5BW
• Nuffield Wandsworth SW18 4SQ
• Nuffield Fulham SW6 6PF
• Nuffield Wimbledon SW19 1QB

– – – – – – – – – –

Silver Fit

Silverfit is a charity aimed at encouraging wellbeing and fitness for people over the age of 45.

Classes include; Nordic walking, dance, badminton, yoga, tai chi and general fitness.

Classes are based in:

• Ashburton
• Burgess Park
• Canada Water
• Elephant and Castle
• Haringey
• Kingston
• Whitton

– – – – – – – – – –

Get Active

Website that helps you to find thousands of low cost and free activities in your local area.

– – – – – – – – – –

The Proper Blokes Club – Walk and Talk Groups

Walking groups for men to support with men’s mental health. Walks take place around London, usually in the evening, and are about 3 to 4 miles.

Versus Arthritis

Charity providing support for people living with arthritis. They also have a YouTube playlist of gentle exercise videos available for free.

Let’s Move with Leon (part of Versus Arthritis) is a 12-week programme of 30-minute movement sessions created for people with Musculoskeletal (MSK) conditions, presented by fitness expert Leon Wormley.

– – – – – – – – – –

NHS Couch to 5k

Couch to 5K is a running plan for absolute beginners. It will help you gradually work up towards running 5km in just 9 weeks.

Download for free on the App Store or Google Play.

– – – – – – – – – –

Couch to fitness

Couch to Fitness is a free nine-week fitness plan that you complete at home.

Three times per week 30-minute sessions. Suitable for all fitness levels with no equipment needed.

– – – – – – – – – –

Silverfit @ Home

Series of online workouts that you can follow at home with little or no equipment required.

The ME Association (Chronic fatigue)

Myalgic encephalomyelitis, also called chronic fatigue syndrome or ME/CFS offers support and information for individuals with ME/CFS. Their helpline is available daily to provide advice and assistance.

Helpline: 0344 576 5326 (10 am to 12 noon, 2 pm to 4 pm, 7 pm to 9 pm).

– – – – – – – – – –

Pain Concern

Provides self-management tools such as a navigator tool, information leaflets, radio programs, a pain matters magazine, and videos.

Helpline: 0300 123 0789 | Email: [email protected]

– – – – – – – – – –

The Brain Charity – CFS/Fibromyalgia

Supports individuals with chronic fatigue syndrome by offering practical advice, emotional support, counselling, group therapy, and social activities.

– – – – – – – – – –

Versus Arthritis – Pain Management

Provides tailored advice and information on managing arthritis, including pain management, treatment options, and self-help strategies.

Helpline: 0800 5200 520 (Monday to Friday, 9 am to 6 pm) | Email: [email protected]

– – – – – – – – – –

Fibromyalgia Action | Pain UK

Aims to provide information and support to people living with fibromyalgia.

Helpline: 0300 999 3333

– – – – – – – – – –

The Independent Voice of UK Fibromyalgia

Offers insights, support, and updates on fibromyalgia research and treatments.

Helpline: 020 3965 2044

– – – – – – – – – –

Acupuncture at Guy’s and St Thomas’ NHS Foundation Trust

Provides ear acupuncture treatments for stress management, addiction, anxiety, and sleep issues, as well as qigong exercise classes for pain management. No referral needed; drop-in available on Mondays and Thursdays.

– – – – – – – – – –

Action on Pain

Offers practical advice, advocacy, and support for individuals living with chronic pain.

– – – – – – – – – –

Live Well with Pain

Focuses on empowering individuals to self-manage chronic pain through various tools, resources, and professional support.