Dive into confidence: intensive swimming lessons this Easter!
Looking to boost your child’s swimming skills?
Our intensive swimming lessons are the perfect way to help young swimmers gain confidence, learn new skills, and stay safe in the water.
Whether your child:
✅ Wants a head start before returning to school
✅ Needs extra support to master the basics
✅ Or simply wants to try out our swimming lessons
…our intensive short course offers a focused and effective way to improve swimming ability.
Course details
📅 Dates: 7-11 April 2025
⏰ Time: Between 9am-12pm (each lesson is 30 minutes)
📍 Mile End Park Leisure Centre
👧 Ages: Suitable for children aged 4 and above
👨🏫 Class sizes: 8-10 pupils per teacher to ensure the best support. Class sizes may vary in the higher ability groups.
Our friendly and experienced swimming teachers will guide non-swimmers and beginners directly in the water to create a safe, fun and supportive environment.
Open to the whole community – everyone’s welcome!
Book your child’s place today and help them make a splash this Easter at Mile End!
Lifeguard training – April 2025
We’re back with another round of lifeguard training!
We’re offering more training opportunities, giving individuals of all backgrounds the chance to gain life-saving skills, boost their confidence, and start a rewarding career in leisure.
Like last time, we’re running two training groups: one mixed and one exclusively for women.
This training cycle includes some free spaces – see full details below.
Applicants applying for the free training spaces must meet the prerequisites and pass a swim test. No swim test is required for those paying for their training.
Don’t miss this chance to develop essential life skills!
Course details
Mixed (men and women) lifeguard training
This course offers 6 funded spaces. The remaining 6 spaces are available for £200 each.
- Course dates: Monday 7 April to Friday 11 April 2025
- Location: Tiller Leisure Centre, E14 8PX
- Assessment date: Saturday 12 April 2025
- Training is daily from 9am to 5pm at Tiller Leisure Centre
Swim test dates
A swim test is required for the 6 free spaces available on the women’s-only training cycle at Tiller Leisure Centre. No swim test is required for those paying for their training.
- Free lifeguard training swim test – Thursday 20 March 2025 at 1:30pm, at Tiller Leisure Centre, E14 8PX
Unfortunately, we’re unable to organise swim tests outside of these times.
Prerequisites for applying
- 16+ years of age on the date of assessment
- Be able to jump/dive into deep water
- Be able to swim 50 metres in no more than 60 seconds
- Be able to swim 100 metres continuously on front and 100m continuously on back
- Be able to tread water for 30 seconds in deep water
- Be able to surface dive to the floor of the pool
- Be able to climb out of the pool unaided without using a ladder/steps where the pool design permits
Please email Jessica Johnson to register: jessica.johnson@towerhamlets.gov.uk.
Exercising safely during Ramadan by Dr Alam
Exercising during Ramadan can bring many benefits, both physically and mentally during this spiritual month. It’s understandable that you may be nervous about keeping active while balancing the demands of Ramadan, but there are things you can do to keep yourself safe and well while keeping active.
Benefits of exercising during Ramadan
Whilst exercise is really beneficial for our health generally, it can be particularly helpful during Ramadan. Exercising during Ramadan can benefit your physical wellbeing by helping you to maintain muscle strength and flexibility while preventing physical inactivity during fasting. It can help you mentally by enhancing focus, reducing stress levels, and supporting overall mental clarity during this spiritually significant month.
Benefits of exercise that are particularly beneficial during Ramadan include:
1. Increased energy levels: Light to moderate exercise can boost energy and help manage fatigue during fasting hours.
2. Improved mental focus: Physical activity can enhance concentration and cognitive function, which is especially helpful during Ramadan when focus may be challenging.
3. Stress relief: Exercise releases endorphins which help us to manage stress and improve our overall well-being during the holy month.
4. Maintained fitness: Continuing to exercise during Ramadan, albeit at a reduced intensity, helps maintain physical fitness and prevents significant losses in strength and endurance.
5. Better sleep: Regular physical activity can improve sleep quality, which is crucial during Ramadan when sleep patterns may be disrupted.
Guidelines for exercising during Ramadan
Ultimately it’s down to personal preference as to how you may like to exercise during Ramadan but here are some tips and guidelines you may find helpful.
– Timing: The best times to exercise are before Iftar (breaking fast), or after Iftar or before Suhoor (pre-dawn meal). Each option has unique advantages depending on energy levels and personal preference. Some may prefer to train just before Iftar, so they can break their fast right after their workout. This means you can replenish your energy stores right after and burn fat as the body is at a fat burning stage during this time.
Other options would be exercising just before iftar (breaking of the fast) or between iftar and suhoor (pre-dawn meal) before the start of the next fast. These are good times as you can eat and drink after you exercise and replenish and rehydrate your body. This year nights are longer than the last 10 years of fasting and we can take advantage of that. As the weather is still cold, light exercise is unlikely to make you too thirsty.
– Intensity: Engage in light to moderate activities like walking, yoga, or low-intensity strength training. Avoid high-intensity workouts to prevent exhaustion or dehydration while fasting. Now is a good time focus on maintaining your current physical fitness rather than progression. Listen to your body when exercising; if you feel faint, dizzy or weak take a break until you feel better.
– Nutrition: Focus on eating nutrient-dense foods during Suhoor and Iftar to fuel your workouts. Stay hydrated during non-fasting hours to support your recovery and performance. It’s best to avoid having too much sugary food, fizzy drinks and fried food and better to opt for high protein options like beans, lentils, fish, meat and egg as well as plenty of fruits and vegetables. These will help keep you full whilst giving your body the nutrients it needs.
Summary
Fasting is not meant to disrupt work or change our circadian rhythm. Many of us change our daily routine completely during Ramadan and work less, sleep more and eat unhealthy food. That is not consistent with the tradition of the Prophet (SWT) who led an active life during Ramadan.
By balancing exercise with fasting routines, we can maintain our current fitness and have a more fulfilling Ramadan experience.
Dr Alam is a GP based in East London.
Find out about our extended hours at Whitechapel Sports Centre and Mile End Park Leisure Centre.
Extended hours at Whitechapel Sports Centre
You asked, we listened!
Following the success of our extended hours at Mile End, we’re excited to bring the same opportunity to Whitechapel Sports Centre!
We’ve been listening to your feedback and working to understand which spaces and places you need open later to support your health and wellbeing journey – especially for those who work shifts or have busy schedules.
That’s why, for a three-month trial period, and in conjunction with Ramadan and Lent, we’re extending our operational hours Monday – Friday until 11pm, starting 3rd March. This applies to the gym and sports hall, giving you more flexibility to train, play, and stay active later into the evening.
Plus, we’re introducing a special reduced badminton offer between 9pm – 11pm during this trial at Whitechapel only – so grab a racket and make the most of the extra hours!
Weekend hours remain unchanged.
Take advantage of this trial period and let us know what you think!
Extended gym opening hours at Mile End
📅 28 February – 30 March 2025
⏰ Monday to Friday | 6am-11pm
📍 Mile End Park Leisure Centre
Extended gym and sports hall hours at Whitechapel Sports Centre
📅 From 3 March – 31 May 2025 (3-month trial)
⏰ Monday to Friday | 7am-11pm
📍 Whitechapel Sports Centre
🎟️ Reduced badminton offer from 9pm-11pm
Celebrating International Women and Girls Week 2025
3-9 March 2025
The London Borough of Tower Hamlets, in partnership with Be Well and other local organisations, is proud to celebrate International Women and Girls Week 2025 with a week-long programme of community sports and physical activities for females aged 5 to 50+.
From swimming and boxing, to self-defence, badminton, basketball, and football tournaments, this initiative is about more than just sports – it’s about breaking barriers, creating opportunities, and empowering women and girls across the borough.
We’re committed to making these activities as accessible and affordable as possible, ensuring that more women and girls can take part, get active, and enjoy the benefits of movement.
By getting active together, we’re aiming to improve health, boost confidence, and strengthen communities. Whether you’re trying something new or rediscovering a passion, this week is all about celebrating movement, inclusion, and the power of women in sport.
The full schedule, including how to book various activities, can be found in the programme below.
Join us and be part of the movement!
Be Well Easter Holiday Club
7th – 17th April
Mile End Park Leisure Centre and Stadium
Calling all 5-15 year olds! Looking for something to keep the kids active and healthy this Easter holiday? Then look no further than our Easter Holiday Club at Mile End Park Leisure Centre and Stadium.
The Easter holiday is fast approaching so if you’re looking to help your child burn off some energy during the holiday, or help them discover their new favourite sport or hobby, we’re here to help!
Our all-day Easter Holiday Club has plenty of activities to help your children make the most of their free time and will be taking place from 7th – 17th April, every Monday to Thursday, between 9am-5pm. It only costs £23.30 per child, per day.
Each day will be packed with fun activities from sports to arts and crafts, helping your child to make the most of their Easter holidays. Some activities on offer are:
- Swimming
- Athletics
- Gymnastics
- Trampolining
- Football
- Tennis
- Arts & Crafts
- Bouncy Castles
- ……and lots lots more.
We understand how important it is to introduce your child to a healthy and active lifestyle. That’s why our Holiday Club offers a perfect balance of exercise, activity, fun, socialising, interaction and engagement.
Our friendly, qualified staff are on hand to supervise and help make everyone safe and included.
Bookings are now open – check out our availability!
To book, click ‘Book now’ and select Mile End as your location and then select ‘Holiday club’.
Your child may be entitled to a free space!
There are funded spaces for children who attend a Tower Hamlets School, are aged between 5-15 years and are in receipt of benefit related free school meals. Spaces are limited and will be allocated on a first come first served basis for applications satisfying the eligibility criteria.
Please fill in the PDF form and send to bewell-mileend@towerhamlets.gov.uk.
Easter Holiday Club terms and conditions and rules/regulations apply. Please check with Mile End Park Leisure Centre and Stadium.
Flexible fitness this Ramadan at Mile End
This Ramadan, we’re here to help you stay on top of your fitness goals!
Whether you’re looking to maintain your routine or start a new one, we’re making it easier than ever by extending our gym hours all month at Mile End Park Leisure Centre – open until 11pm on weekdays.
Prefer an energising post-iftar session to wind down your day? No matter your schedule, we’ve got you covered to fit around your Ramadan routine.
Extended opening hours
🗓️ 28 February – 30 March 2025
🕚 Monday to Friday | 6am-11pm
📍 Mile End Park Leisure Centre, E3 4HL
Taking a break?
If you’re planning to pause your workouts during Ramadan, no problem! You can freeze your membership for the month for free and pick up right where you left off – keeping all your benefits at the same price when you return.
🔹 Freeze by 4pm on 27 February to pause your membership.
🔹 Unfreeze anytime when you’re ready to return.
However you choose to spend the month, we’re here to support you every step of the way.
Wishing you a healthy and fulfilling Ramadan!
Whitechapel Doubles Badminton Tournament – February 2025
Grab your badminton partner and tap into your competitive spirit with our Doubles Badminton tournament at Whitechapel Sports Centre.
Open to all abilities.
When: Thursday 20th February 2025 10am-2pm
Cost: £30 per team.
Prizes available for the winners!
Family SEN Swimming sessions
We’re delighted to announce that bookable Special Educational Needs (SEN) family swimming sessions will be starting at Tiller Leisure Centre from Saturday 8th February. These sessions are aimed at families with children up to 16 years of age who have additional needs.
Tiller Leisure Centre is a wheelchair accessible centre with accessible changing and facilities available. These sessions will allow families to enjoy swimming in an inclusive and friendly atmosphere and meet other families.
Please note these sessions are not instructor led and children must be accompanied by an adult with a maximum of 2 children per adult.
When
Sessions will take place:
Saturdays: 12.00 – 12.45 and 13:00 – 13.45
Sundays: 12.00 – 12.45 and 13:00 – 13.45
Booking required.