10/09/2026
Hi everyone, I hope you’re having a great week!
For those who are new to the group, here a bit of detail about our ongoing programme: Penge PCN Wellbeing Café
Always a great way to start our week! It will be great to seeing you all on Monday!
Cost: FREE
Sponsored by PengePCN
💚💚To give you a better understanding of how the café operates, I thought I would share an overview of our programme, how the sessions are delivered, and the structure we follow to support participants’ health, wellbeing and social connection.
Penge PCN Wellbeing Café Programme
Session format
* Sessions take place on the same day and time each week.
* Each session lasts for three hours.
* Group sizes typically range from 15 to 30 participants.
First Hour – Welcome, Refreshments & Social Connection
The first hour focuses on creating a warm, welcoming and inclusive environment. This includes:
* Setting up the venue and preparing refreshments.
* Welcoming participants and helping new attendees feel comfortable and included.
* Providing time for introductions and informal conversation to encourage friendships and help reduce loneliness and social isolation.
* Completing and reviewing health questionnaires to help us understand participants’ needs, monitor wellbeing and ensure activities are appropriate for their individual abilities.
Second Hour – Physical Activity
Our physical activity session is suitable for all abilities and fitness levels, with exercises adapted where necessary to meet individual needs.
The session includes:
* 5–10 minutes: Warm-up
* 20 minutes: Cardio-based activity, allowing participants to work at their own pace and intensity, with hydration breaks as needed.
* 15 minutes: Strength exercises using body weight or dumbbells, adapted to individual ability.
* 10 minutes: Mat Pilates
* 5 minutes: Stretching and cool-down exercises
Third Hour – Health & Wellbeing Discussions
The final hour varies from week to week and may include guest speakers, information sessions and themed discussions covering a range of health, wellbeing and practical topics, including:
* Blood pressure checks and general health
* Nutrition and healthy eating
* Weight management and obesity
* Diabetes awareness
* Energy-saving advice
* Debt management
* Menopause support
* Benefits advice and signposting
* Other health and wellbeing topics identified by participants
Flexible & Inclusive Participation
Although many participants enjoy taking part in the physical activity sessions, participation is entirely flexible and tailored to individual needs, abilities and preferences.
Some people initially attend simply to have a cup of tea, meet others, observe the activities and get a feel for the environment before deciding whether they would like to participate. Others attend primarily for the social aspect of the café, guest speakers, wellbeing discussions or community activities.
We also welcome people who may be living with disabilities or long-term health conditions, experiencing anxiety or low confidence, or who may simply not yet feel ready to engage in physical activity.
Our aim is to provide a safe, welcoming and non-judgemental environment where everyone feels valued, respected and included. Participants are encouraged to engage at a pace that feels comfortable for them, and many gradually build their confidence and become more involved over time.
Venue
St Hugh’s Community Centre
42 Anerley Road
London
SE20 8EF
Thank you, and I look forward to seeing you next week.
