01/09/2026
Let’s get back on track!
It will be great to see you!
To help provide a better understanding of how the café operates, I would like to 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
Sessions are held on the same day and time each week.
Each session lasts for 3 hours.
Group sizes range from 15 to 30 participants.
First Hour – Welcome, Refreshments and Social Connection
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 reduce loneliness.
Completing and reviewing health questionnaires to help monitor participants' wellbeing and ensure activities are suitable for their individual needs and abilities.
Second Hour – Physical Activity Session
Suitable for all abilities and fitness levels:
5–10 minutes warm-up.
20 minutes of cardio-based activity, allowing participants to work at their own pace and intensity, with hydration breaks as needed.
15 minutes of strength exercises using body weight or dumbbells, adapted to individual ability.
10 minutes of Mat Pilates.
5 minutes of stretching and cool-down exercises.
Third Hour – Health and Wellbeing Discussions
This hour varies each week and may include guest speakers and themed discussions covering topics such as:
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 and Inclusive Participation
While many participants take part in the physical activity sessions, attendance is entirely flexible and tailored to individual needs and preferences. Some participants initially choose to attend simply for a cup of tea, observe the session, and get a feel for the environment before deciding whether it is something they would like to join. Others attend primarily for the social aspect of the café, guest speaker sessions, wellbeing discussions, or community events.
We also welcome participants who may be living with disabilities, long-term health conditions, anxiety, low confidence, or who are simply not ready to engage in physical activity. Our aim is to provide a safe, welcoming, and non-judgemental environment where everyone feels valued and included. Participants are encouraged to engage at a pace that suits them, and many gradually build the confidence to become more involved over time.
The café takes place at:
St Hugh's Community Centre
42 Anerley Road
London SE20 8EF
