Get Moving Guide 2011
-
Upload
eastern-adirondack-health-care-network -
Category
Documents
-
view
224 -
download
0
Transcript of Get Moving Guide 2011
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 1/32
Your guide to
North Country activities
Sponsored by Eastern Adirondack Health Care Network:
A coalition of health care providers in Clinton, Essex and Franklin counties
www.eahcn.org
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 2/32
Get Moving! 8th Edition
Do You Have a Chronic Disease? Sign up or a sel-management workshop! Individuals who have completed the workshops have
reported increased knowledge, increased requency o exercise and relaxation,increased sel-condence, decreased depression, decreased pain and a decrease inphysician visits.
Sel-management workshops are six-week, research-based courses that meet once aweek or 2 to 2.5 hours. The course teaches people to manage their disease and lessen its eects.The course covers topics such as:
• Exercise for fun and tness
• Healthy lifestyle tips
• Relaxation techniques and stress management
• Pain and fatigue management
• Goal-setting and sharing of your personal challenges
• How to get the most from your healthcare
Free Living a Healthy Life with Chronic Conditions, ArthritisExercise Programs and Arthritis Self-Management Workshopsare offered at various locations throughout Clinton, Essex andFranklin Counties.
For more inormation on course dates and locations, please contactEastern Adirondack Health Care Network at (518) 564-3371 or (800) 388--0199.
2
Design by Jenna Burleigh
Edited by Jennifer Meschinelli
Printed by the Press-Republican for:
Eastern Adirondack Health Care Network
Plattsburgh State University101 Broad Street
Sibley Hall, 227
Plattsburgh, NY 12901
(518) 564-3377
eahcn.org or
web.plattsburgh.edu/ofces/centers/
cisp/eahcn/cisp/eahcn
Get Moving logo by Alexandria Sisson
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 3/32
NETWORK MEMBERS
Acute, Emergency and Primary Care
Adirondack Medical Center523-8351Alice Hyde Medical Center481-2247
American Red Cross: North CountryChapter561-7280Champlain Health Concerns942-6661Champlain Valley Physicians HospitalMedical Center562-7060Elizabethtown Community Hospital873-6377Mountain Lakes Regional EMSCouncil
565-4791Smith House Health Center963-4275Northern Adirondack PlannedParenthood561-4430
Behavioral Health ServicesBehavioral Health Services North,Inc.563-8206Cerebral Palsy Association of the
North Country, Inc.643-0188Champlain Valley Family Center561-8480Clinton County Community Services566-0100
Essex County Community Services873-3670Franklin County Community Services891-2280Mental Health Association of FranklinCounty, Inc.521-3507National Alliance on Mental Illness:
Champlain Valley561-2685St. Joseph’s Rehabilitation Center891-3950Substance Abuse Prevention Teamof Essex County585-7424
Long Term Care/Elder Care Alzheimer’s Disease AssistanceCenter564-3377Clinton County Nursing Home
563-0950Clinton County Ofce for the Aging565-4620Essex County Ofce for the Aging873-3695Franklin County Ofce for the Aging481-1526Hospice of the North Country561-8465Keene Valley Neighborhood House576-4474
Meadowbrook Healthcare563-5440Pine Harbour Assisted Living561-5307
Public Health AgenciesClinton County Public Health Dept. 565-4840Essex County Public Health Dept.873-3515Franklin County Public Health Dept.481-1710Social & Other Health Services
BlueCross/BlueShield of the UticaRegion561-2243Child Care Coordinating Council ofthe North Country, Inc.566-7517City of Plattsburgh561-0883Clinton County Probation Dept.565-4640Essex County Advocacy ResourceCenter
546-3361Essex County Dept. of SocialServices873-3445Family Champions of the NorthCountry534-9439Franklin County Dept. of SocialServices481-1876Retired Senior Volunteer Program
Clinton County: 566-0944Essex County: 546-3565Franklin County: 481-1528SUNY Technical Assistance Center 564-3225
Get Moving! 8th Edition
Get Moving! A publication sponsored by Eastern Adirondack
Health Care Network
Get Moving! is a product o many coalitions o health and wellness pro- viders in this area. This guide repre- sents a comprehensive and proac- tive approach to directly address our
nation’s growing health crisis.The disorders o body and mind
are in part produced by our lie- styles, poor nutrition, lack o activi- ties, and the stress we encounter on a daily basis. The key to thehealthy mind and healthy body isprevention.
Social and psychological stresscan trigger or aggravate a wide vari-
ety o diseases and disorders, such
as diabetes mellitus, high blood pressure, migraine headache and even dementia. One way to combat these problems is to remain physi- cally active. It is a well known act
that the people who exercise (aero- bics, walking, swimming or dance) are healthier physically and mental- ly. According to the American Col- lege o Physicians, a well-planned,well-ollowed aerobic exercise pro- gram is thought to have a positiveimpact on cognitive unction.
In this guide, we have attempted to provide the North Country resi-
dents with several opportunities
available in the area that would helpreduce health-related risk actors.The guide’s inormation will assist adults, amilies and communities intheir pursuit o well-being o spirit,
mind and body. We want you to takeadvantage o the beautiul natural surroundings, participate in activi- ties and events that will make your body and mind healthier.
Remember, it is you who will haveto make the commitment, so... Get Moving!
Taher Zandi, Ph.D
Board President
3
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 4/32
Table of Contents
Sponsored by Eastern Adirondack Health Care Network4
Physical Activity and Older Adults
Tips to Prevent Falls
Preventing Childhood Obesity
2015: A New Concept for Healthy Kids
Doctor’s Notes: Breakdown of ADK 2015
Clinton County
Gardening within Your Own Home
Complete Streets: Why Should We Have
Them?
Are You at Risk for Diabetes?
Tips to Better Manage Diabetes
Essex County
Exercise Your Mind
Franklin County
Time to Get Involved
25 Reasons to Exercise
Less Sodium, More Lie...
Survey
5
5
6
7
7
8
15
16
18
19
20
25
25
29
29
30
31
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 5/32
Sponsored by Eastern Adirondack Health Care Network 5
Physical activity, including exercise, is good for you. Ifyou’re already active, keep it up. It may even be time topush yoursel a little harder, so try a new activity, or ndnew ways to add exercise to your daily lie.
Don’t worry if you’ve never exercised or if you stoppedexercising for some reason. Regular exercise and physi-cal activity are important to the physical and mental healtho almost everyone, including older adults. Being physical-ly active can help you continue to do the things you enjoyand stay independent as you age. Regular physical activ-ity over long periods o time can produce long-term healthbenets. That’s why health experts say that older adultsshould be active every day to maintain their health.
In addition, regular exercise and physical activity canreduce the risk o developing some diseases and disabili-ties that develop as people grow older. In some cases,
exercise is an eective treatment or many chronic condi-tions. For example, studies show that people with arthritis,heart disease or diabetes benet rom regular exercise.Exercise also helps people with high blood pressure, bal-
ance problems or diculty walking.One of the great things about physical activity is that
there are so many ways to be active. For example, you canbe active in short spurts throughout the day, or you can setaside specic times o the day on specic days o the weekto exercise. Many physical activities, such as brisk walking,raking leaves or taking the stairs whenever you can arefree or low cost and do not require special equipment. Youcould also check out an exercise video rom the library oruse the tness center at a local senior center.
Physical activities are activities that get your body mov-ing, such as gardening, walking the dog, raking leavesand taking the stairs instead o the elevator. Exercise is aorm o physical activity that is specically planned, struc-tured and repetitive, such as weight training, tai chi, oran aerobics class. Physical activity and exercise are both
important and can help improve your ability to do the ev-eryday activities you enjoy.
www.nia.nih.gov
Physical and Older Adults:
A simple thing can change
your lie, such as trippingon a rug or slipping onthe kitchen foor. I youall, you might be like thethousands o older menand women each year whobreak or racture a bone.A broken bone might notsound awul. But or olderpeople, a break can be thestart o more serious prob-
lems.Many things can make
you more likely to fall. Youreyesight, hearing, musclesand refexes might notbe as sharp as when youwere younger. Diabetes,heart disease or problemswith your thyroid, nervesor blood vessels can a-
ect your balance. Somemedicines can cause diz-ziness.Then there’s osteoporo-
sis, a disease that makes
bones weak and morelikely to break easily. Manypeople think osteoporosisis only a problem or wom-en past menopause, but itcan also aect older men.Weak bones can mean thateven a minor all might bedangerous.Doing things like garden-
ing, walking or going to
the local senior center arealso important or stayinghealthy. The good news isthat there are simple waysyou can prevent mostalls.I you take care o your
overall health, you may beable to lower your chanceso alling. Most o the time,
alls and accidents don’t“just happen.”
www.nia.nih.gov
• Learn how strong yourbones are.•Stay physically active.• Have your eyes andhearing tested oten.• Find out about the sideeects o any medicine
you take.• Get enough sleep.• Limit your alcohol intake.•Use a cane, walking stickor walker.• Wear rubber-soled,low-heeled shoes that ullysupport your eet.• Have handrails on bothsides o all stairs romtop to bottom, and makesure they are tightlyastened.• Make sure there is good
lighting with light switchesat the top and bottom ostairs and each end o along hall.• Mount grab bars neartoilets and on both theinside and outside o your
tub and shower.• Place non-skid mats,strips or carpet on all sur-aces that may get wet.• Keep night lights on.• Keep electric cords andtelephone wires near wallsand away rom walkingpaths.• Keep emergency num-bers in large print neareach telephone.
www.nia.nih.gov
Tips to Prevent
Here are a ew hints that will helpyou avoid alls and broken bones:
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 6/32
Get Moving! 8th Edition
STATEPOINT — With nearly one-third o children over-
weight or obese, childhood obesity has become an epi-demic. Fortunately, it’s also treatable and preventable.
“Parents want their children to be healthy, but given themixed messages about ood and weight in our culture,they’re unsure how to address the problem. However,there is a great deal amilies can do to support each otherin eating well and staying t,” says Dr. Sandra Hassink,chair of the Obesity Leadership Work Group at the Ameri-can Academy of Pediatrics.
Be a Role Model
Children do as they see, not as you say. It’s importantto evaluate your own healthy living beore trying to
instill the right habits in your kids. Assess your own diet bylooking at what’s in the ridge and what snacks you keepon hand. While serving size and calorie count may vary,both children and adults should be eating ve servings o
ruits and vegetables every day.
Also, take the time to exercise. Doing so will give yourkids a roadmap or adulthood as they begin to see exer-cise as a un part o daily amily lie. I a child is alreadyoverweight, involve the whole amily in a tness routinerather than singling out one child. After all, everyoneneeds an hour o physical activity a day, regardless osize or weight.
Tune Out
How much screen time do you and your children get?Sedentary liestyles, driven by increasing amounts o
time in front of TV sets or computers, are major contribu-
tors to obesity. “Children should get no more than one totwo hours o screen time a day, not counting what theyneed to complete schoolwork,” Hassink says.
Don’t place a television in your child’s room. If televisionserves as background noise in your home, try turning onthe radio when you come home instead. Music may leadto dancing, and talk radio lls the quiet as you and thekids do chores.
Think About the Big Picture
You are not alone in trying to curb the obesity epi-demic, and using the proessionals and resources
at your disposal can help. Talk to your pediatricianabout your child’s nutrition and activity level. Pediatri -cians can also measure the Body Mass Index o yourchild to help you gain a better understanding o yourchild’s health.
Parents can also work with schools and communitygroups to provide healthy options. Encourage teachersto schedule time for daily physical activity. With the sup-port o other parents, ask school ocials to remove sodamachines and unhealthy snacks. Also make sure all waterountains are working and sanitary.
For more ideas on how to prevent childhood obesity andkeep your family t, visit HealthyChildren.org.
“Being healthy is about consistently making decisions
that are in your family’s best interest,” Hassink says. “Bepositive and proactive, and don’t get discouraged i you oryour child has a setback. Keep your eye on the end goalo creating a healthier liestyle or your amily.”
6
Preventing Childhood
“Be positive and proactive, and don’t get discouraged iyou or your child has a setback. Keep your eye on theend goal o creating a healthier liestyle or your amily.”
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 7/32
Sponsored by Eastern Adirondack Health Care Network 7
ADK 2015: A Concept for healthy kids
Doctor’s Notes: Breakdown of ADK 2015By Dr. Heidi Moore
ADK: Active lifestyles, Dietary choices, Keeping abalance. This concept is part of the Adirondack MedicalHome Pilot.
2: Every child can benet rom the concept o healthybasics, which start when a baby is born. Babies whobreasteed have ewer trips to the doctor’s oce andewer illnesses and are less likely to be inected withRSV, a nasty infection in the lungs that starts to showup in the North Country sometime around Thanksgiving.
The longer a baby nurses, the healthier he or she will be.0: Zero means no sugary drinks. That includes sports
drinks, juice, sodas and even favored water.
1: Kids need at least one hour o physical activity a day.
They need to burn o some energy so their minds can o-
cus when it’s time to sit still and learn in school. This guidehelps with local resources, but kids can be physically activerom home. Fity jumping jacks and a game o tag aregreat ways to stay active inside.
5: Carbohydrates and fats are important for healthykids, but most kids get plenty o those. So the ocus orhealthy basics and what to eat is on ve servings o ruitsand veggies a day. So cut up some carrot sticks, or makesome ants on a log. Create quick snacks that are easy toserve — anything to make eating fruits and veggies fun.
Most importantly keep a balance — Kids should focus onhaving un, learning and growing, not on weight charts andcalories. ADK 2015 gives the basics for a healthy lifestyle,our easy guidelines to be on the way to growing up healthy!
By Jenna Burleigh
Two winters o breasteeding, zero sweetenedbeverages, one hour o
exercise each day and veservings o ruits. This iswhat doctors are callingthe ADK 2015, and severalpractices in Plattsburgh, aswell as one in Malone, areadopting the concept.
It begins with breast-eeding. Many mothers,Plattsburgh pediatrician Dr.
David Beguin of PrimaryCare Health Partners said,don’t make it beyond twoweeks, let alone two win-ters o breasteeding.
Mothers who breast-eed have shown they areless at risk or breast can-cer, while children who arebreasted benet rom his
or her mother’s immunesystem.
“When a baby breast-
eeds, he or she gets animmune system boost rommom,” Beguin said.
Even i a mother getssick, it is best, he said, tocontinue breasteeding, sothe baby can develop the
same deenses.
Sugary beverages canhave negative eects ona child’s diet i consumedin excess. Water, Be-guin said, should replacesports drinks at games
and practices.
It is oten dicult orpeople to begin a strictworkout regimen, Beguinsaid. So it is important to
start with a small — yet ef-fective — goal for physicalactivity.
One in three children isat risk o becoming obese.“The doctor in the ocecannot x this problem,”Beguin said, but he be-lieves the ADK 2015 con-cept could help prevent
some o those cases.
The nal portion o theADK 2015 concept is eat-ing ve servings o ruits.ADK 2015 has been im-plemented recently in ourarea, and it is too soon tonotice much or results.
However, in the next twoto three years, Beguin said,the community should seechanges in the occurrenceo childhood obesity.
Photo by: Mobilizing for Action through
Planning and Partnerships, Clinton
Local doctors are talking about ADK 2015. This new
concept will keep kids healthy.
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 8/32
Adirondack Guides
Adirondack/ChamplainGuide Services
963-7351
Gray Ghost Charters
891-6089
Justy-Joe Charters
(877) 530-8183
ClintonCounty
For inormation on bik- ing trails in the Tri-Coun-
ty area, contact Lake
Champlain Bikeways at
(802) 652-BIKE or visit the
web at:
champlainbikeways.org.
Clinton County Youth
Bureau
565-4750
•Grasshopper, pee-weeand pony baseball summer
programs.
•Baseball, basketball, ca-
noeing, kayaking, running,
sotball, T-Ball, tennis and
track and eld.
• Outdoor summer adven-
ture program. Ages 14 and
up.• Hershey Track & Field
Program. Fun track & eld
events or girls and boys
ages 9 to 14. Local winners
in each age group proceed
to the Regional Champion-
ship.
•Introductory snowshoe
clinics, ree.
•County soccer programs.Variety of instructional clin-
ics.
clintoncountygov.com
Cornell Cooperative
Extension (or Clinton
County)
561-7450
Gardening
cce.cornell.edu
The Adirondack
Experience (ADX)
564-5292
Adventure Education. Rock
climbing, skiing. College
credits available.web.plattsburgh.edu
Momentum Track Club
643-8806
Sponsors local running
races and events.
North Country Ballet
Ensemble
Serving Clinton, Essex, and
Franklin Counties. Ages 5
and up.Contact Marty (891-9795)
or Alice (563-6327) for
more inormation.
balletplattsburgh.org
Zumba - For a class near
you, visit zumba.com
AltonaPlease call 236-7035 for
inormation o the ollow-
ing sports and activities:
baseball, sotball, T-ball,
basketball, biking, hiking,
walking, inline skating, ski-
ing, snowshoeing, soccer,
swimming, tennis and vol-leyball.
Ausable Please call 834-9052 or
inormation regarding:
baseball, sotball, T-ball,
basketball, soccer, skating,
swimming and tennis.
AuSable ChasmCompany
834-7454
Scenic views, nature trails,
guided evening lantern
tours, guided rat rides,
kayaking, sel-guided tub-
ing adventures and skiing.
ausablechasm.com
AuSable Marsh
897-1291
Bird watching and hiking.
Some recreational activities
prohibited, call or details.
AuSable Valley
Middle-High School834-2800
School available or com-
munity walking.
avcs.org
AuSable Valley Central
School
834-2800
Swimming. Fee.
avcs.org
BeekmantownPlease call 563-4504 or in-
ormation regarding: base-
Get Moving! 8th Edition8
Clinton County
Photo by: Town of Plattsburgh Parks and Recreation
Cadyville offers a year-round disc golf course for all ages. For information: 562-6860
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 9/32
ball, sotball, T-ball, basketball,
bowling, canoeing, kayaking,
ootball, gol, gymnastics, hock-
ey, inline skating, skiing, snow-
shoeing, soccer, swimming, ten-
nis and volleyball.
Beartown Ski Area
561-3938Hiking, walking, skiing, snow-
shoeing. More than six km o
cross country and snowshoeing
trails.
skibeartown.com
Beekmantown “Snowshoe”
Eagles Club
643-8806
Promotes snowshoeing, racing,
track and distance. Snowshoe
tours or amilies and individuals.
e-mail:
Black Brook Please call 647-5411 or inorma-
tion regarding: baseball, sotball,
T-ball, basketball, soccer, swim-
ming and tennis.
Cadyville Please call 298-8160 or inor-
mation regarding activities in
your area.
Cadyville Recreation Park
293-8164
Intermediate terrain.
ChamplainPlease call 298-8160 or inorma-
tion regarding: Baseball, sotball,
T-Ball, basketball, bowling, gol,
hockey, ice skating, skiing, soc-
cer, swimming, tennis.
Bowlmart Lanes
297-6106
Global Fitness & Martial
Arts
297-3488
Strength training, aerobics, yoga,
AuSable Point State Park
and Beach
561-7080
*Cadyville Beach
*Cadyville Recreation Park
293-8164
Cannons Corners
Recreation Park
236-7927
*Cli Haven Recreation Park
483-3550
Clinton Park
Chazy Lake
492-7541Chazy Recreation Park
846-7544
Cumberland Bay State Park
563-5240
*East Morrisonville
Recreation Park and Beach
563-1129
*Everest Rabideau
Recreation Park
Feinberg Park
236-5944
*Guy Cedar Recreation Park
561-2260
Hamilton Street Park
324-7709
Lyon Mountain
492-7541
Macomb State Park
643-9952Swimming, shing, hiking, ice-
skating, cross country skiing,
snowshoeing and snowmobiling.
Macomb Reservation State Park
643-9952
*Mae Currier
Recreation Park
561-8630
Memorial Recreation Park
561-5724
Mooers Recreation Park
236-7927
Mooers Forks Recreation Park
236-7927
Morrisonville Town Playground
563-8133
North Plattsburgh Park
561-8630
townoplattsburgh.com
Peter Blumette Park
324-7709
Picketts Corners Park
293-7387
Point Au Roche State Park
563-0369
May-Labor Day. Playground, swim -ming, and hiking. Day rates.
*Plattsburgh City Beach
Rouses Point Recreation Area
297-5502
Schuyler Falls Park
563-9066
South Acres Park
324-7709
South End Playground
324-7709
South Platt Street City Park
324-7709
*South Plattsburgh
Recreation Park
563-8630
*Town o Black Brook Play-
ground/Park
*Treadwells Mills
Recreation Park563-2836
*Wallace Hill Recreation Park
561-2260
Tennis, basketball court, soccer
eld and sotball eld.
West End Playground
324-7709
*West Plattsburgh
Recreation Park
561-6409
Woods Mill Playground
563-1129
Sponsored by Eastern Adirondack Health Care Network 9
Clinton County’s Beaches, Parksand Recreation Areas
Call your local school district or inormation on school parks and their availability.
*Tobacco-ree
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 10/32
spinning and sel deense
classes. Fees apply.
Northeastern Clinton
Central School District298-8592
Walking, running, volley-
ball. Call for details.
nccscougars.org
North Country Gol Club
297-5814
18-hole course.
northcountrygolclub.com
Sun E Hill Farm
297-3506Lessons, training, breed-
ing, and racing acility.
Chazy Please call 846-7544 or
more inormation regard-
ing: baseball, sotball, T-
ball, basketball, hockey,
soccer, swimming and
tennis.Chazy Central School
846-7135
School is available or
community walking.
chazy.org
Chazy Lake Beach
735-4401
Chazy Youth Hockey, Inc
846-7825 Fees apply.chazyyouthhockey.com
DannemoraPlease call 492-7000 or in-
ormation regarding: base-
ball, Sotball, T-ball, Ca-
CVPH Rehabilitation and Well-
ness Center at PARC
324-2024
Heated indoor swimming
acility, indoor walking track, ree
weights, Nautilus equipment and
cardiovascular equipment. Mem-
bership ees apply.
cvph.org
Hometown Fitness andHealth Center
492-2500
Complete tness center with
aerobics, body sculpting classes
and personal trainers. Discounted
rates for senior citizens, 60 years
and older.
Retired Senior Volunteer
566-0944
Strength training for age 50+,
osteoporosis prevention. No fee.Senior Citizens Council
563-6180
Fitness classes, Zumba, osteo-
arthritis exercise, tai-chi, bingo,
shufeboard, dance and more.
seniorsinclintoncounty.com
YMCA-Senior Fitness Prog.
561-4290
Special Senior programs. Mem-
bership and/or class fees. Swim
program or senior citizens.
Senior Splash Program andaquatic tness programs. Senior
program. Line dancing. Fee.
Get Moving! 8th Edition10
Photo by: Alzheimer’s Disease Assistance Centerr
Seniors get their exercise at the Adult Fitness Program. Even mild to moderate exercise each week will help.
Senior Fitness
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 11/32
noeing, kayaking, Hiking/
walking, tennis, volleyball.
Also, or beach volleyball,
call 492-7541.
Dannemora Youth
Commission
492-7000
Baseball, bowling, hockey,ice skating and soccer.
villageodannemora.com
Hometown Fitness and
Health Center
492-2500
Complete tness center
with aerobics, body sculpt-
ing classes and personal
trainers. Must be 18 years
or older.
Ellenburg Please call 594-7340 or in-
ormation regarding: base-
ball, sotball, T-ball, basket-
ball, soccer and swimming.
Ranch Side Park
594-7109
Hiking and walking.Northern Adirondack
Central School District
594-3986
Call for details
nacs1.org
Jay Please contact representa-
tives or the town o Jay at
647-2204 or inormationregarding: baseball, sot-
ball, T-ball, basketball, soc-
cer and swimming.
Keeseville Please call 843-9059 or
inormation regarding:
Baseball, sotball, T-Ball,
basketball, skating, soc-
cer, swimming and tennis.
A Stable By River
834-7821
Lessons, training, trail rid-
ing and indoor arena.
Paradise Horseback
Riding
834-4626
Willow Hill Farm
834-9746
Equestrian camp or chil-
dren ages 7-17. Ridinglessons all year. Indoor
arena. Fee.
willowhillarm.com
MooersPlease call 236-7927 or
inormation regarding:
baseball, sotball, T-ball,
basketball, soccer, swim-
ming and tennis.
Peru
Please call 643-2745 (or
youth, call: 643-6843) or
inormation regarding: base-
ball, sotball, T-ball, and bas-
ketball, gymnastics, soccer,
swimming and tennis.
perutown.com
Adirondack Gol &
Country Club
643-840318-hole course
adirondackgolclub.com
Run or Jon
Peru. August.
runorjon.org
Peru School District
643-6000
School grounds open or
community walking.
perucsd.org
Peru Horse & Pet
Center, Inc.
643-2926
Summer. Ages 10+. Rid-
ing lessons. Fee.
PlattsburghPlease call 562-6860 or
more inormation regarding:
baseball, sotball, T-ball,
basketball, biking, bowling,
canoeing, cross-country skiing, disc gol, shing, un
runs, hiking, kayaking, inline
skating, skiing, snowshoe-
ing, soccer, swimming, ten-
nis and volleyball.
Aerobics/StrengthTraining
Adirondack Connections
/ADK Yoga
561-2869
Sponsored by Eastern Adirondack Health Care Network 11
Photo by: Mobilizing for Action through Planning and Partnerships, Clinton
A couple of joggers run along the Saranac River Trail in the City of Plattsburgh.
Clinton County offers a number of trails for walking, running, jogging or biking.
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 12/32
Classes integrating body
mind and health.
adkyoga.com
Adirondack Tai
Chi School
563-4236
Champlain Valley
Fitness and Health
Center561-4163
Kickboxing, spinning, aero-
bics, karate, yoga, pilates
and personal trainers.
CVPH Rehabilitation
and Wellness Center at
PARC
324-2024
Pilates and yoga classes.
Numerous group exercise
classes all included with
the cost o membership.
Orientation with a certied
tness specialist when
you join.
•Buddy Challenge
•Heated indoor swimming
acility, indoor walking
track, free weights, Nau-tilus and cardiovascular
equipment. Membership
fees apply. Numerous
group exercise classes all
included with the cost o
membership.
cvph.org
Plattsburgh City
School District
957-6000Yoga, spring/fall/winter.
Fee.
plattscsd.org
Dance
Guibord’s Dance
Gym Tots & Nursery
561-5550
Classical Ballet, ages
3-adult. Year round. Class
Fee. Training school or
the North Country Ballet
Ensemble.
Ages 1-10. Fee.
guibords.com
Langlois Dance School
& Dance wear
561-6544
Gymnastics, ages 3–12.
Social ballroom dancing,tap, jazz and gymnastics.
Ages 3+. Fee. Year-round.
Nancy Langlois
School o Dance
561-3243
Gymnastics, ages 3 - adult,
dance (tap, jazz, hip-hop,
funk) year round.
perutown.com
North Country Square’s
Dance Club
561-5801
Square dancing lessons.
September-April. Adults,
and children ages 11-16 w/
adult. Fee.
Premiere Tan & Body
Center
561-3127Complete tness aerobics
classes, strength training,
yoga, pilates and belly
dance classes available.
Fees apply.
premiertan.org
Inormation / Tours
Battle o PlattsburghInterpretive Center
562-3534
Group tours available by
appointment.
battleoplattsburgh.org
Clinton County Health
Department
565-4840
Free inormation.
clintoncountygov.com
Clinton County
Historical Association
and Museum
561-0340
Seasonal tours. Fee.
clintoncountyhistorical.org
Kent Delord House
Museum
561-1035
Seasonal. Specialized tours
by appointment in wintermonths. Gardening club.
Fee. kentdelordhouse.org
Recreation/Walking
Adirondack Regional
Tourism Council
846-8016
Adirondack Great Walks
and Day Hikes brochure
available.
visitadirondacks.com
Bailey Avenue Park
Boynton Avenue
Champlain Centre(s)
561-8660
Mall walking during hours
of operation. All year.
champlaincentres.comFeinberg Park
236-5944
einbergpark.com
Plattsburgh’s Heritage
Trail
324-7709
Walking/biking trail from
Hamilton Street along
Lake Champlain to Route
9 South.Retired Senior
Volunteer Program
566-0944
Gardening. Year round. No
ee.
Staord Middle School
Heart Smart Trail
563-6800
Tamarack Stables
643-0658
Spring/summer/fall. Ages
6+. Western and horse-
manship. By appointment.
Fee. Morrisonville.
Town o Plattsburgh
Recreation Department
562-6860
Biking (beginner terrain),
bowling, canoeing, kayak-
ing, gol, running.
townoplattsburgh.org Valcour Island Light
House
561-0340
Open to the public every
Sunday, June-Sept. Boat
access only.
clintoncountyhistorical.org
Valcour Sailing Club
PO Box 1362
Plattsburgh, NY 12901
valcoursailingclub.org
West End Park,
Plattsburgh Recreation
Department
324-7709
Open to the public.
The Wooden Ski n’
Wheel
561-2790Canoeing/kayaking
woodenskiandwheel.com
Sports/Activities
A+ Pro Divers
561-7748
Lake Champlain tours and
diving charters.
bottomtimecharters.comBarracks Gol Course
566-7150
18-hole course. Spring/
summer/fall.
thebarracksgolcourse-
plattsburgh.com
Bayside Tennis and
Health Club
563-9083
Aerobics and group activi-
ties. Membership and/or
class ees.
Get Moving! 8th Edition12
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 13/32
Blu Point Gol and
Country Club
563-3420, or 563-7658
Spring/summer/fall.
blupoint.com
Champlain Dive Center
at Snug Harbor
562-3483
divechamplain.comCity o Plattsburgh
Recreation Department
324-7709
•Baseball, softball, T-Ball,
basketball, dodgeball, oot-
ball, gymnastics, hockey,
swimming and tennis.
•Ice skating/ sledding
(sledding hill with skating
rink at South Platt Street
Park).
•running, spring/summer
un runs, indoor track.
Fee.
•wifeball (adult wifeball
league).
•Indoor soccer leagues
for 6-14 year-old boys and
girls, fees apply. USA Ju-nior Olympic Skills Compe-
tition for ages 8-13, free.
•Biggest Loser Program
cityoplattsburgh.com
•••
ClintonCommunity
College:
562-4143
•Reiki, tai chi, yoga, re-
fexology, meditation and
drumming workshops/
seminars, sports classes.
Class fees.
•Canoeing/ kayaking:
565-4750
•Golf, hiking, racquetball,
skiing, soccer, tennis, vol-
leyball: 562-4228
clinton.edu
•••
Crete Brothers
Recreational Facility
(Old Base Gym)
324-7709
Year-round racquetball, in-
door track. Fees Apply.
cretesports.com
Fred Villari’s Studio
561-8592Shaolin kempo karate, ju-
Jitsu, kung-u, kickboxing
classes or men, women
and children ages 4 and
up. Master-level instructor.
villarisoplattsburgh.com
Girl Scouts o the
North Country, Inc.
563-1560
Camping, dance and swim-
ming. Grades 1-12, camp
rates apply.
•Horseback riding (enter-
ing grades 4-12) Summer.
Weekly rates at Lake Clear
Camp.
•Martial arts: spring/coun-
cil program, all ages.
•Rock climbing: Lake Clear
Resident Camp. Opportu-
nity to use rock climbing
wall at Paul Smith’s Col-
lege. Grades 5-12. Fee.
•Sailing/boating: summer,
or girls entering grades
1-12. Day and resident
camps. Fee.gsneny.org
Lake Champlain
Waves Swim Team
Adirondack District United
States Swimming Club
since 1989. Competitive
swimming club. New mem-
bers welcome. Ages 6+.
Fee.
lcwaves.org
Lake City Skate
566-7528
Indoor youth and adult roll-
er hockey leagues. Inline
skating. Open year-round.
Fee.
Lake City Stars Arena
561-7672
Open year-round. Public
skating year round or
youth and adults.
North Bowl Lanes
561-1690
Plattsburgh Youth
Hockey
569-0634
Boys and girls, ages 4-19.Oct-March. Registration
ee.
plattsburghyouthhockey.
com
Plattsburgh North Stars
Semi-Pro Football Team
643-2997
plattsburghnorthstars.com
PAL Football Program
563-0302
plattsburghpal.com
•••
SUNY Plattsburgh:
Flag Football at PSUC
564-4149
Sponsored by Eastern Adirondack Health Care Network 13
Photo by: Alzheimer’s Disease Assistance Center
Zumba is an activity for everyone! Visit zumba.com to nd Zumba classes in
your area.
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 14/32
Must be SUNY Plattsburgh
aculty, sta or enrolled
student.
Field House, Ronald B.
Staord Ice Arena
564-3060
Skating open to the public
during winter months. Call
or schedule, ees apply.plattsburgh.edu
Lake Champlain Sea
Kayak Institute
564-5292
Four-day sea kayaking
course specialty clinic.
Fee. Demo day open to
public or ree.
plattsburgh.edu/academ-
ics/adx
PSU Sports &
Wellness
564-3140
plattsburgh.edu
Summer sports camps
for kids. Class/workshop
ees.
Saturday Morning
Youth Learn to SwimProgram
564-4150
SUNY Plattsburgh Field
and Jogging Trails
564-4062
15 miles of mixed terrain.
Biking, jogging, running,
walking.
plattsburgh.edu
•••
YMCA
561-4290.
•Land and water aerobics,
aquatic tness programs,
adult tness and spin
classes, scuba diving, vari-
ous sports.
•Y-Tri annual YMCA triatha-
lon: annual event in August.
Half-mile swim, 18-mile
bike ride and 4-mile run.
Membership and/or class
ees apply.
plattsburghymca.com
Rouses Point Please call 297-6921 or in-
ormation regarding: base-
ball, sotball, T-ball, basket-
ball, bowling, gol, hockey,
soccer, skiing, swimming and tennis.
rousespointny.com
Rouses Point
Recreation Center
297-6776
Ice skating (297-5502), in-
line skating
ncyhockey.org
North Country Youth
Hockey
297-6776
ncyhockey.org
SaranacPlease call 298-6666 or
inormation regarding:
baseball, sotball, T-ball,
basketball soccer, tennisand swimming. Saranac
Flat water challenge.
For canoeing/kayaking,
football, soccer: 293-7245
Saranac Central School
565-5735
Indoor track. Open to the
residents o the Saranac
District 6 – 7:30 a.m. and
7 - 9 p.m., evening hours
vary with athletic calendar.saranac.org
Saranac Soccer Camp
Saranac District Ofce
565-5600
Schuyler FallsPlease call 563-1129 for
inormation regarding:
baseball, sotball, T-ball,
basketball and soccer.
Fish & Game *Each year, the last week-
end in June is designated
as Free Fishing Days in
New York State. During
those two days, anyone
can sh in New York State,
and no shing license isrequired.*
Rotary Fishing Derby
563-7040
plattsburghrotary.org
RPT Sportsman’s Club
297-2095
Many activities are oered at
camping grounds through-
out the state. Check your local campsites or more
inormation.
Get Moving! 8th Edition14
YouthCamps
Camp Jeanne d’Arc
425-3311
Girls-only (ages 8-16)
summer camp on
Chateaugay Lake. Land
and water activities.
campjeannedarc.com
Cornell Cooperative
Extension
561-7450
4-H Youth Program.
Photo courtesy of Big Tupper Ski Area
The Big Tupper Ski Area is one of many great places to bring the family for a day
on the mountain. For information, call 359-3730, or visit skibigtupper.org.
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 15/32
Sponsored by Eastern Adirondack Health Care Network 15
Gardening within Your Own Home-Information provided by Cornell Cooperative Extension of Essex
Anyone from small children, folks living in smallspaces or the most senior o citizens can enjoy
watching things grow by gardening in containers.Flowers or beauty, vegetables or the table, herbsor mixed plantings are all possibilities.
Container gardening offers many advantages;containers can be lesswork because they canbe placed closer to a wa-ter source; they offer lesssoil to weed; they can be
placed at a height thatcan minimize bendingfor watering and tending;movable containers can“ollow the sun” i youhave changing exposure;they can provide a gar-den plot even in high-riseapartments or homeswith no space or a tra-
ditional garden; AND justabout any plant – oweror vegetable – can begrown in a container.Gardening in containersallows the gardener toextend the growing sea-son by either startingplants indoors earlier
or bringing containersinside when the weatherturns colder.
Look around your home to nd suitable sites orcontainers. Steps, edges o walks or patios, decks,window boxes and ledges are all great spots orcontainer gardens. After nding the available spots,watch to see whether the area gets ull or partial sunor is in the shade. This will determine which plants
to choose.
Virtually anything that will hold potting mix andwater is a possibility for container growing —
wooden barrels, old carts or wheelbarrows, win-dow boxes, metal tubs, hanging baskets, orna-
mental pots and much more! You can choose thesize, shape and cost to t your needs and desires.The most important eature o the container is thatit will allow or drainage when you water or it rains.The soil must be able to drain water. Without drain-
age, the plant roots willbe saturated with waterand unable to breathe.
The deeper and big-
ger the pot, the less wa-tering it will need. Potswith a small soil volumewill dry out aster andrequire requent water-ing. A garden containershould be big enoughor the plant’s roots togrow. Consider the ma-ture size o the plants
you will be growing. Be-cause very little to noweeding is required, andyou can easily reach intoa pot, there is no needto plant in rows. Also,you can space plantscloser together in acontainer than in a tradi-
tional ground garden.
Keep in mind whatkind o container will best suit the plants you wantto grow. I the plant has a large root system, choosea taller container. Remember to choose containersthat are easy to handle. A good rule is to make sureyou can lit it once it is lled.
Whatever type of container you use, it should be
sanitized rst. Containers can be soaked in a 10percent bleach solution or wiped down with vinegaror ammonia. Sanitizing will make sure no ungi ordisease remains rom previous use.
Photos by: Mobilizing for Action through
Planning and Partnerships, Essex
A smart x to the winter blues may be to plant some
green. Indoor gardening will jump-start the growing
season — or prolong it!
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 16/32
Get Moving! 8th Edition16
Complete streets are designed to allow safe and convenientaccess to roadways or all users, including pedestrians, bi-cyclists, motorists, transit vehicles, reight and people o allages and abilities.
Why do we want them in our communities? Having more physi-cal activity opportunities available to people will help address thegrowing obesity issue in our country. I people have sidewalksto walk on in their neighborhoods, wider roadways to allow saebiking and street intersections that are designed around saety,
more people will use them. It is important to remember that road-ways are shared. That means all o us, not just motor vehicles,have access and rights to use them.
In 2010, close to 100 people in Clinton, Essex and Franklincounties have been trained in complete street concepts. Asa result, many o our zoning and planning board members,health proessionals and other residents now look at road de-sign and streets with saety and access issues being a pri-mary concern.
The next step in the process, to ensure that as many streetsin our community as possible be complete, is to encourage our
community leaders to include design items in all uture roadwaydevelopment or major reconstruction. No time is better than thepresent to include these provisions and regulations in existing mu-nicipal planning and zoning requirements.
Think smart, think sae, think complete streets or all!
- - Clinton County Health Department
Why Should
Pedestrian Safety:How big is the problem?
In 2008, 4,378 pedestrians were killed in traf-
c crashes in the United States, and another 69,000 pedestrians were injured. This averag-
es one crash-related pedestrian death every 2
hours, and a pedestrian injury every 8 minutes.Pedestrians are 1.5 times more likely than pas-
senger vehicle occupants to be killed in a car
crash on each trip.
Who is most at risk?
•Older adults: Pedestrians ages 65 and old-
er accounted for 18 percent of all pedestrian
deaths and an estimated 10 percent of all pe-
destrians injured in 2008.
•Children: In 2008, one in every ve childrenbetween the ages of 5 and 9 who were killed in
trafc crashes was a pedestrian.
•Drivers and pedestrians who are alcohol-impaired: Alcohol-impairment—either for the
driver or for the pedestrian—was reported in
48 percent of the trafc crashes that resulted in
pedestrian death. Of the pedestrians involved,36 percent had a blood alcohol concentration
(BAC) above the illegal limit of .08 grams per
deciliter or higher.
Higher vehicle speeds increase both the like-
lihood of a pedestrian being struck by a car and
the severity of injury. In addition, most pedes-
trian and bicyclist deaths occur in urban areas,
non-intersection locations and at night.
How can pedestrians help
prevent injuries and death from
motor vehicle crashes?
•Pedestrians should be especially careful atintersections, where drivers may fail to yield the
right-of-way to pedestrians while turning onto
another street.
•Pedestrians should increase their visibility at
night by carrying a ashlight when walking and
by wearing retro-reective clothing.
•Whenever possible, pedestrians shouldcross the street at a designated crosswalk. It is
much safer to walk on a sidewalk, but if pedes-
trians must walk in the street, they should walkfacing trafc.
Information from www.cdc.gov
Complet
Photo by:
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 17/32
Sponsored by Eastern Adirondack Health Care Network 17
e Have Them?
Bike Safety:Wear a Helmet
•Bicyclists ages 13 and younger are required to
wear an approved helmet when riding. Passen-
gers under 4 must wear a helmet and be fastened
in a suitable seat. No passengers under age 1
are permitted. Some local laws in New York Staterequire riders of all ages to wear helmets.
Follow the Rules of the Road
•Obey trafc regulations: stop at red lights,
obey signs, observe speed limits, and follow
lane markings. Cyclists in New York State have
the same rights and responsibilities as motor-
ized vehicle operators.
•Never ride against trafc. Drivers do not ex-
pect bicyclists riding on the wrong side of the
street. Even in marked bike lanes, ride in the
direction of trafc.
•Use hand signals. Signal in advance of turns.
•Never wear headphones while cycling.
Share the Road with Vehicles andPedestrians
•Be aware of your surroundings. Make eye
contact with motorists and pedestrians. Watch
for debris and obstructions in your path.
•Ride predictably in trafc. Avoid weaving be-
tween vehicles and parked cars.
•Use a horn, bell, or voice warning when pass-
ing pedestrians or slow-moving cyclists.
•Always yield to pedestrians. Yield to other ve-
hicles as appropriate.
•Be careful at intersections.
Outt Your Body
•Wear close-tting, light-colored clothing thatis appropriate for the season. Pant clips keep
clothing from catching or rubbing on gears and
chains.
•If you must ride at night, wear clothing with
reective patches or stripes. Some helmets can
be outtted with front and rear lights.
•Use lights at night, both front and rear. The
headlight should be bright white and visible from
500 feet. The rear reector or taillight should bevisible from 300 feet. At least one of the lights
should be visible at least 200 feet from the side.
Information from www.nysdot.gov
Streets:
Bicycle Routes in our Area
obilizing for Action through Planning and Partnerships, Franklin
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 18/32
Get Moving! 8th Edition
Important notIce:Be sure to consult your doctor beore starting any exercise program!
18
Are You at Risk for
Find out i you are at risk or having diabetes now by taking this test.
HeightFeet/In.
4’10”4’11”5’0”
5’1”5’2”5’3”5’4”5’5”5’6”5’7”5’8”5’9”
5’10”
5’11”6’0”6’1”6’2”6’3”6’4”
Clinton County
CVPH Diabetes Center562-7326
Essex County
Eat Smart New York atCornell Cooperative Exten-
sion of Essex County962-4810, ext. 411
Elizabethtown CommunityHospital
873-3106
Franklin County
Adirondack Medical Center897-2274
Alice Hyde Medical Center481-2280
For diabetes sel-management educationprograms and diabetesservices in your area,
please contact:
At risk weight chart:Men and women who are
more than 35 years of age
WeightPounds
129133138
143147152157162167172177182188
193199204210216221
I weigh equal to or more•than that listed in the chart(left). I Yes, 5 points.I am under 65 years of age•and get little or no exerciseduring a usual day. I Yes,5 points.I am 45-64 years old.• I
Yes, 5 points.
I am 65 years or older.• I Yes, 9 points.I am a woman who has•had a baby weighing morethan nine pounds at birth.I yes, 1 point.I have a brother or sister•with diabetes. I Yes, 1point.I have a parent with diabe-•
tes. I Yes, 1 point.
Scoring 10 or more points: Youare at high risk or having diabe-tes. Only a doctor can determinei you have diabetes. See a doc-tor soon and nd out or sure.
Diabetes Risk Assessment
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 19/32
Sponsored by Eastern Adirondack Health Care Network 19
Diabetes affects more than 23 million people inthe United States, with type 2 diabetes representing90 to 95 percent of those cases, according to the
Centers for Disease Control (CDC).But the good news is that people withtype 2 diabetes can nd balance intheir lives with a structured plan thatincludes proper nutrition and regularexercise.
From amilies to careers to busysocial lives, people with diabeteshave to manage much more each daythan just their condition. Finding timeto make exercise, regularly sched-
uled meals and relaxation part o adaily routine can be a challenge. Inact, more than 55 percent o peoplewith type 2 diabetes say their hecticschedules get in the way o their man-agement plans, with 20 percent rank-ing it as their number one challenge,according to a recent survey by theInternational Diabetes Center (IDC)and Abbott.
“Diabetes shouldn’t dene the liveso people living with the condition,”says Mother Love, author, TV person-ality and ambassador for the Ameri-can Diabetes Association ResearchFoundation. “It’s all about having theright tools or a successul diabetesmanagement plan that will help themnd balance or a healthier, betterlie.”
Mother Love, who was diagnosed
with type 2 diabetes in 1990, madesmart nutrition and exercise changes,lost weight and learned to successullymanage her condition. She shares hertips on how create a successul diabe-tes management plan:
• Build a team: Create a supportteam o healthcare proessionals, riendsand amily who you can rely on to reachyour health goals. Be sure to consult with
your healthcare team to create a diabe-tes management plan that works or youand includes a balanced diet, exercise,blood-glucose monitoring and medication, i needed.
• Take control o your diet: Say goodbye to poor
eating habits such as empty-calorie midnight snacksor skipping breakast and say hello to regularly sched-uled, nutritious meals. Nearly half of people with diabe-
tes say eating healthy is the mostdicult rst thing in the morningor late at night, according to theIDC survey. When you’re juggling ahectic schedule, nutrition productslike Glucerna cereals, snack barsand shakes are a convenient oodchoice. They are great-tasting andspecially ormulated to help mini-mize blood sugar spikes, whichcan lower A1C levels when used
as part o a diabetes manage-ment plan. Use Glucerna productsunder medical supervision.
• Get a move on: Being over-weight is a major risk or diabe-tes, but according to the CDC, itcan be prevented or delayed withmoderate weight loss and exer-cise, so get o the couch and getmoving. Whether it’s swimming,
walking or even doing vigoroushousework, incorporate exerciseinto your daily routine. At least 30minutes o activity, ve to sevendays a week, will help you gethealthy and make the conditionmore manageable.
• Treat yoursel well: Maintain-ing a balanced, harmonious liestyleis a key to eectively managingdiabetes. Stress is part o daily lie
or everyone, but too much can beharmul to a person with diabetesbecause it aects blood glucoselevels. Set aside time each day torelax and do the things you enjoy.Write your thoughts in a journal,think o something unny, do yogaor get a massage — anything thatwill help you unwind.
Making smart, healthy liestyle
changes and adopting a positivemindset can help you nd the bal-ance necessary to live a healthier,
uller lie. For more inormation about diabetes or howto create a management plan, consult your physician.
Tips to Better Manage Diabetes
Many people have nosigns or symptoms. Symp-toms can also be so mildthat you might not evennotice them. Nearly six
million people in the UnitedStates have type 2 diabetesand do not know it.
Here’s what to look or:
• increased thirst
• increased hunger
• fatigue
• increased urination,especially at night
• weight loss
• blurred vision
• sores that do not heal
What aresigns and
symptoms otype 2
diabetes?
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 20/32
Adirondack Guides
Adirondack RatingCompany
523-1635
Whitewater rafting, April
though October.
lakeplacidrating.com
Adirondack Rock &
River Guide
576-2041
AMGA accredited guide
service. Indoor stone
climbing, rock climbing and
ice climbing.
rockandriver.com
AuSable River Sport
Shop
946-1250
Expert, licensed guide
service or all Eastern
Adirondack waters. Kayakrentals.
Bear Cub Adventure
Tours
523-4339
Canoeing, kayaking, moun-
tain biking and wilderness
survival.
mountain-air.com/canoe-
ing
Camp Santanoni582-5472
Open daily year-round for
hiking, biking and cross
country skiing. Guided
tours by Adirondack Archi-
tectural Heritage during
summer.
High Peaks Mountain
Adventures
Skiing, ice climbing, snow-
shoeing guide service.
hpmountainguides.com
Jones Outftters Ltd.
523-3468
Guided shing tours or all
levels. jonesouttters.com
Middle Earth
Expeditions
523-9572
Whitewater rafting guide.
adirondackrating.com
Essex County Adirondack Mountain
Club, Algonquin
Chapter
523-3441
Chapter meetings. Sea-
sonal outings. Various
membership levels.
Biking, snowshoeing, ski-
ing, snowboarding, hiking,
walking.adk.org
Lake Champlain
Bikeways
(802) 652-BIKE
Lake Champlain Valley of
Vermont, New York, and
Quebec have a 1,100-mile
network o bicycle routes
that includes 26 loops and
a 350-mile principal route
around the entire lake.
champlainbikeways.org
North Country Ballet
Ensemble Serving Clinton, Essex and
Franklin Counties. Ages 5
and up.
Contact Marty (891-9795)
or Alice (563-6327) for
more inormation.
balletplattsburgh.org
Cornell Cooperative
Extension: Essex
County962-4810
Gardening.
cce.cornell.edu
gardening.cornell.edu
North Country Healthy
Heart, Essex/Franklin
Counties
891-5855
Free inormation.
Crown Point Achieve Fitness
597-3313
Cardiovascular equipment,weight training, spinning
and pilates classes. Ap-
proved provider or Blue
Cross and Blue Shield of
NENY and AARP.
bonniesprinkle.com
Adirondack Lanes
585-6851
The Bass Coach
597-4240Pro bass guide and bass
shing school.
*Each year, the last week-
Get Moving! 8th Edition20
Essex County
Photo by: Cornell Cooperative Extension, Essex
Children exercise with stretchy bands while at the After School Program. A few
minutes of activity each day can result in positive health effects.
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 21/32
end in June is designated
as Free Fishing Days in
New York State. During
those two days, anyone
can sh in New York State
and no shing license is
required.*
Ausable ForksRiverside Hotel and
Bowling Alley
647-9905
Chesterfeld Please call 834-9042 or
inormation regarding: bas-
ketball, hiking, walking,
ice skating, inline skating,
skiing, snowboarding and
tennis.
ElizabethtownPlease call 873-6555, or
visit elizabethtown-ny.com
or inormation regarding:
baseball, sotball, T-Ball,
basketball, biking, canoe-
ing, kayaking, hiking, walk- ing, ice skating, skiing,
snowboarding, snowshoe-
ing, soccer, swimming and
tennis.
Cobble Hill Gol Course
& Recreation Area
873-9974
Hiking, walking, skiing,
snowboarding. Free.Elizabethtown Social
Center
873-6408
Essex Please call 963-4287, or
visit essexnewyork.com
or inormation regarding
the ollowing activities:
Baseball, sotball or T-Ball.
Essex Fitness Center
963-8800
Keene Please call 576-4444 or
visit keeneny.com or inor-
mation regarding the ol-
lowing activities: baseball,
sotball, T-ball, basketball,
biking, canoeing, kayak-
ing, hiking, walking, foor
and ice hockey, ice skat- ing, rock climbing, skiing,
snowboarding, showshoe-
ing, soccer, swimming,
tennis and volleyball.
Adirondack Alpine
576-9881
Rock/ice climbing instruc-
tion available or all agesand abilities.
alpineadven.com
Adirondack Rock &
River
576-2041
Indoor and outdoor rock
and ice climbing instruc-
tion available.
rockandriver.com
The Bark Eater576-2221
Pleasure scenic horse-
back riding. English,
Western and Polo lessons.
Instruction and horseback
lessons. 20 km of cross
country trails or skiing.
barkeater.com
Keene Fitness
576-2500Yoga, pilates and mar-
tial arts classes, cardio,
weights, spinning and per-
sonal training.
keenetness.com
Keene Valley Country
Club
576-9873
Tennis. Fee.
Lake Placid Please call 523-2597 or
inormation regarding the
ollowing activities: canoe-
ing, kayaking, shing, hik-
ing and walking, summer
youth program, ice skating,
soccer, skiing, snowboard-
ing, winter youth program,
skiing lessons on Sundays,
snowshoeing, swimmingand tennis.
lakeplacid.com
Aerobics/StrengthTraining
Lake Placid/Essex
County Visitors Bureau
523-2445 / 597-4646
Maps and inormation
available. lakeplacid.com
Lake Placid Health &
Fitness
523-4127
Cardiovascular equip-
ment, aerobic exercise,
nutrition programs, tness
gym, personal training
and yoga. Swim class orsenior citizens.
placidhealth.com
Dance
Lake Placid Center or
the Arts
523-2512
Summer dance camp or
kids.lakeplacidarts.org
Lake Placid School o
Ballet
523-2512
The Olympic Center
School o Ballet
523-2512, ext. 223 or
295
Classes. Ages 4 and up.
Fees apply.
Inormation/Tours
Bulwagga Bay Park
546-7500
*Hilcrest “Teddy BearPark”
*#1 Main Street Park
Lee Park
962-4419
*McKinley St. Park
*Mid’s Park
Milholland Park
873-3640
*Moriah Beach
Mount Van Hoevenburg
Recreation Area523-1655
*Moriah Beach
*Municipal Beach
*Peacock Park
*Rotary Mill Pond Parks
*Sentinel Park
Shipman Youth Center523-8786Youth activities.
Taylor Pond Camp-ground
647-5250
dec.ny.gov
*Town o Jay: All parks
Thrall Dam Park
873-3640
*Town o Jay, all parks
Wickham Marsh StateGame Management Area
873-3640
*Tobacco-ree
Sponsored by Eastern Adirondack Health Care Network 21
Essex County’sBeaches,Parks andRecreation
Areas
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 22/32
Lake Placid /Essex
County Visitors Bureau
523-2445 / 597-4646
Maps and inormation
available.
lakeplaid.com
Lake Placid Marina, Inc.
523-9704Scenic tours of Lake Placid.
Summer Youth Program.
Sailing lessons.
Placid Planet Bicycle
523-4128
Bike rentals, maps and in-
ormation.
placidplanetbicycles.com
Whiteace Mountain Re-
gional Visitor’s Bureau
946-2255 or (888) 944-
8332
Wilmington wild trail sys-
tem.
whiteaceregion.com
Recreation / Walking
Adirondack Mountain
Club–Algonquin
Chapter
668-4447
Chapter Meetings. Various
membership levels. Lodge
and High Peaks informa-
tion center available. Ca-
noeing, kayaking.
adk.org
Olympic Regional
Development Authority
Olympic Arena
523-1655
Indoor walking, ¼-mileloop. Free.
Ice and foor hockey.
orda.org
Veterans Memorial
Highway, Whiteface
Mountain
946-2223, ext. 214
8-mile climb. Seasonal.
Sports/Activities
Avalanche Adventures
523-1195
Indoor rock climbing, year-
round, ees apply.
avalancheadventures.com
Bowl Winkles
523-7868
Cascade CrossCountry Ski Center523-960520 km of trails, nightskiing and rentals.cascadeski.comCrowne Plaza Resort &Gol Club
523-4460Cross country trails.lakeplacidcp.com
Eastern Mountain
Sports Climbing School
1-800-310-2505
emsclimb.com
High Peaks Cyclery
523-3764Rental available for road
and mountain bikes.
Guides. Cross country and
downhill trails.
highpeakscyclery.com
HSBC Ironman USA
Lake Placid
523-2665
ironmanusa.com
Mt. Van Hoevenberg523-2811
whiteace.com
Cross country trails, biking,
walking, running. Beginner
to advanced terrain.
North Country School
-- Camp Treetops
523-9329
Boys and girls summer
camp, ages 8-14. Canoe-
ing and kayaking, rock
climbing, ice climbing,
swimming, sailing and
boating activities.
nct.org
Olympic Center Ice
Arenas
523-1655
Various programs and
camps or gure skating,
child to adult.
Dec. – March, public
skate. Rentals available,
ees apply.lakeplacidskating.com
orda.org
Olympic Sports
Complex
523-4436
Mountain biking on cross
country ski trails. For all
ages and abilities.
orda.org
Olympic Trail Complex523-165550 km of cross countrytrails used during Olympicgames.orda.org Olympic Ski JumpComplex523-2202Ski jumping and ree-style
skiing. orda.org The Adirondack
Experience
523-1718
Intervention program or
at-risk youth. Various
activities including rock
Senior Fitness Achieve Fitness
597-3313
Senior tness program. Rehabilita-
tion and disability equipment. Seniors
62+ Approved provider for Blue Cross
and Blue Shield of NENY & AARP.
bonniesprinkle.com
Lake Placid Health & Fitness
523-4127
Cardiovascular equipment, aerobic
exercise, nutrition programs, tness
gym, personal training and yoga.
Swim class for seniors. Discounted
rates for senior members, ages 62 +
placidhealth.com
RSVP Osteoporosis
Exercise Classes
546-3565
Thursdays, 10 a.m. at The Hand
House in Elizabethtown Ticonderoga
Interlakes Health, Tuesday at 1:30
p.m. Willsboro Congregational
Church, Wednesday at 1:30 p.m.
Get Moving! 8th Edition22
Photo by: Town of Plattsburgh
Parks and Recreation Department
Local lakes and rivers are great
avenues for physical activity.
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 23/32
climbing and ice climbing.
adkexperience.com Whiteace Mountain Ski Area946-7175Nov-April. 76 trails of in-termediate to advancedterrain.whiteace.com
Verizon Sports
Complex
523-4436
Mountain bike trails
orda.org
Whiteace Mountain
Complex
946-2223
Summer and fall. New and
improved trails, all levels.Mountain biking lessons.
Day rates.
orda.org / whiteace.com
MinervaPlease call 251-2869 or
inormation regarding the
ollowing activities: youth
baseball, sotball and T-ball,
basketball, biking, camp- ing, canoeing, kayaking,
hiking, walking, ice and
foor hockey, ice skating,
sailing and boating, sum-
mer youth program, sailing
lessons, skiing, snowboard-
ing, snowshoeing, soccer,
swimming and tennis.
MoriahPlease call 546-7286, or
visit townomoriah.com or
inormation regarding the
ollowing activities: youth
baseball, sotball and T-ball,
basketball, camping, canoe-
ing, kayaking, soccer, swim-
ming and youth shing.
Moriah Central School
546-3301
moriahk12.org
Newcomb Please call 582-3211 or
visit newcombny.com or
inormation regarding theollowing activities: youth
baseball, sotball and T-ball,
basketball, canoeing, kaya-
king, hiking, walking, soc-
cer and youth swimming.
Cloud Splitter
Outftters
582-2583
Canoe and kayak rentals.Newcomb Skating Rink
582-4901
Ice skating. Outdoor rink
with warm-up acility.
Seasonal.
newcombny.com
Newcomb VIC
582-2000
3.6 miles of trails. Call for
conditions, reerence web-site or maps. Free to the
public.
adkvic.org
North ElbaPlease call 523-2141 or in-
ormation on the ollowing
activities: biking, canoeing and kayaking (or call 523-
9576), hiking, walking, soc-
cer, swimming and tennis.
North River Adirondack Guide
& Outftting Co.
251-3488
North HudsonPlease call 532-9811 or
inormation regarding the
ollowing activities: basket-
ball, canoeing, kayaking,
skiing, snowboarding, ten-
nis and yoga.
Port Henry
My Time Fitness & SpaCenter
546-7160
Call for aerobics and oth -
er group ativities.
Port Henry Town Hall
546-9933
Historical interpretive pathor hiking, walking.
Saranac Lake Please call 891-4150 or in-
ormation regarding the ol-
lowing activities: basketball,
skiing, showshoeing and
swimming. Please call 891-
1990 or visit saranaclake.
com or hiking and walking.
The Adirondack North
Country Association
891-6200
Adirondack Mountain
Bicycling Initiative. Bike-
ways of the North Coun-
try Adirondack Region.
adirondack.org Adirondack Medical
Center
523-3311
Sponsored by Eastern Adirondack Health Care Network 23
Photo by: Mobilizing for Action through Planning and Partnerships, Essex
Baxter Mountain — The Adirondack Mountains offer many peaks for a full day of
family fun.
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 24/32
Behavior modication class-
es ocusing on nutrition and
physical activity, etc.
amccares.org
Adirondack Medical
Center Cardiac
Rebabilitation
Program-Phase II
523-3311, ext. 4516.Supervised exercise pro-
gram, education and sup-
port. Call for rates.
Adirondack Lakes &
Trails Outftters
891-0414 / 1 (800) 491-
0414
Rentals and guided trips.
adirondackouttters.com
Harborhill Inn &Cottages891-2784.Cross country and snow-shoeing trails.adirondackvacations.com
Saranac Lake Civic
Center
891-3800
Figure skating lessons,
open skate. Fees apply.saranaclake.com
Saranac Lake River
Walk
Through historic Saranac
Lake to Plattsburgh. Free.
slriverwalk.gather.com
Schroon Lake Maypine Marina
532-7884
Canoe and kayak rentals.
Summer Youth Program.
Canoeing lessons.
Schroon Lake
Chamber o Commerce
532-7675
Hiking trails.
schroonlake.org
TiconderogaPlease call 585-6265 or
visit townoticonderoga.
com or inormation re-
garding the ollowing ac-
tivities: youth baseball,
sotball and T-Ball, basket-
ball, biking, ootball, hiking,
walking, ice skating, skiing,
snowboarding, snowshoe-
ing, soccer, swimming
and tennis. For canoeing,
kayaking inormation, call
585-6677.
townoticonderoga.com
Curves
585-3626 / 891-7698
Circuit training for center
women. Membership eesapply.
Fort Ticonderoga
585-2821
June-Oct. Daily tours, mu-
seum exhibits and educa-
tional programs. Call for
rates.
ort-ticonderoga.org
Ticonderoga Central
School District585-6674
Hiking, walking information.
Westport Please call 962-4419 or
visit westportny.com or
inormation regarding the
ollowing activities: youth
baseball, sotball and T-
ball, biking, swimming, ten-
nis and yoga.
Westport Town Hall
962-4419
Aerobics and group activi-
ties. WADA building
westportny.net
WillsboroPlease call 963-8668 or
inormation regarding theollowing activities: youth
baseball, sotball and T-
ball, canoeing, kayaking,
hiking, walking, ice and
foor hockey, showshoe-
ing, soccer, swimming,
tennis and yoga.
Jones’ Aqua Sports
963-1150Full service scuba charters
on Lake Champlain.
divechamplain.com
Pok-O-Moonshine
834-9045
Hiking, biking, rock climb-
ing. Day-use facilities.
Willsboro Central School
963-4456
Hiking, walking.willsborocsd.org
Willsboro Lanes
963-8983
WilmingtonPlease call 946-7179 or
inormation regarding the
ollowing activities: youth
baseball, sotball and T-ball,
basketball, biking, canoe- ing, kayaking, dance, foor
and ice hockey, horseback
riding, hiking, walking, inline
skating, rock climbing, ski-
ing, snowboarding, snow-
shoeing, swimming, tennis
and volleyball.
High Falls Gorge
946-2278
Half-mile round-trip walk,cross-country skiing and ski
rentals available. Sel-guid-
ed and proessional tours.
Year-round attraction.
highallsgorge.com
White River Falls
946-2255
Whitewater kayaking.whiteaceregion.com
Wilmington Wild Forest
946-2255
Wild trails. Veterans Me-
morial Highway open for
snowshoeing when road is
closed due to weather.
whiteaceregion.com
For inormation on school activities, please contact
your local school district.
Get Moving! 8th Edition24
Youth Camps
Camp Baco or Boys
251-2919
Summer camp or boys,
various activities.
campbaco.comCamp Che-no-wan or
Girls
251-3129
Summer camp or girls,
various activities.
campbaco.com
Camp Dudley YMCA
962-4720
All-boys camp to develop
morals and ellowship,various activities. camp-
dudley.org
Camp Pok-O-MacCready
963-7656
Boys and girls camp, ages
6-16. pokomac.com
Cornell Cooperative
Extension
962-48104-H Youth Program.
Summer Youth Program.
Camping/hiking trips.
North Country School
Camp Treetops
523-9329
Boys and girls summer
camp, ages 8-14. Various
outdoor activities. nct.org
Word o Lie Island(800) 965-7177
Youth Camp. Ages 13-18.
wol.org
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 25/32
Sponsored by Eastern Adirondack Health Care Network 25
Exercise Your MIND!
Adirondack Guides Adirondack Connections
359-7536
Adirondack guide service.
Various activities available.
adirondackconnections.com
Adirondack Foothills
Guide Service
359-8194
New York State Outdoor
Guide Association member.
Fishing, hunting, canoeing,
kayaking and camping.
adkoothills.com
Adirondack Lakes &Trails Outftters
891-7450
Canoe and kayak guided
tours with proessionally
trained sta. Families wel-
comed.
adirondackouttters.com
Adirondack Pioneer
Outftters & Guide Ser-vice
891-7543
Ampersand Bay Boat
Club
891-3001
Kayaking, canoeing and
sailing on connected water-
ways.
ampersandbay.com
Mac’s Canoe Livery, Mc-Donnell’s Adirondack
Challenges
891-1176
Day and overnight canoe
trips through St. Regis ca-
noe wilderness.
macscanoe.com
St. Regis Canoe Outft-
ters891-1838
Guided day trips and vacations.
canoeouttters.com
Tahawus Limited
891-4334
A licensed Adirondack guide
service, angling, canoeing,
etc. For all ages.
adirondackguides.com
mountain-air.com/tahawus
Franklin County Department o Environ-
mental Conservation (Re-
gion 5)
897-1200
Trail conditions, backcoun-
try inormation, ree bro-
chures.dec.ny.gov
St. Regis Mohawk Res-
ervation -- Let’s Get
Healthy Program
358-3141, ext. 145 or 178
Free.
Franklin County
Mountain Bike Trails
483-6788
Franklin County Tourism.Inormation and maps avail-
able.
adirondacklakes.com
Franklin County
Growing evidence shows that physical exercise doesnot have to be strenuous or even require a major timecommitment to produce great benets. It is most e-ective when done regularly and in combination witha brain-healthy diet, mental activity and social interac-tion.
Physical activities that involve mental activity, suchas plotting your own route, observing trac signals,and making choices, provide additional value or brainhealth. Even better, doing these activities with a com-panion oers the added benet o social interactionand brain stimulation.
Aerobic exercise improves oxygen consumption inthe body, which benets brain unction, as it has beenfound to reduce brain cell loss. About 30 minutes a dayo walking, bicycling, gardening, dancing, zumba, taichi, yoga and/or other activities will get the body mov-ing, the heart pumping and the brain working!
Always remember to make safety a priority. Useprotective headgear when engaged in physical activi-ties such as bicycling, horseback riding, bouldering,skating and so on. Guard against alls by using hand-rails, watching out or tripping hazards, wearing propershoes and taking other precautions. Also, don’t forgetto wear your seat belt — severe head injuries havebeen associated with increased risk or later develop-ment of Alzheimer’s disease and other dementias.
Mix it up a bit! Use your brain in ways that are outof the everyday norm; try doing tasks with your non-dominant hand, learn to play an instrument, paint, doa jigsaw puzzle, read the paper and then do the wordscramble, or simply read! Do anything that gets yourmind engaged and active.
Alzheimer’s Disease Assistance CenterPlattsburgh, N.Y.
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 26/32
Fredericks
481-5833Bike Rentals.
North Country Ballet
Ensemble
Serving Clinton, Essex and
Franklin Counties. Contact
Marty (891-9795) or Alice
(563-6327) for more infor-
mation.
Ages 5 and up.
balletplattsburgh.org
*Each year, the last week-
end in June is designated
as Free Fishing Days in New
York State. During those
two days, anyone can sh
in New York State and no
shing license is required.*
North Country Healthy
HeartEssex/Franklin Counties
891-4471
heartnetwork.org
Free inormation
Lake Colby FishingClassic
891-7050
Annual ice shing event in
March, youth and adult cat-
egories. Fees apply.
adirondacklakes.com
Zumba - For a class near
you, visit zumba.com
Bangor Please call 483-2749 or in-
ormation regarding: base-
ball, sotball, T-ball, basket-
ball, dance, soccer, tennis
and volleyball.
Bombay Please call 358-2393 or
inormation regarding:baseball, sotball, T-ball and
basketball.
Chateaugay Please call 497-3126 or
497-6647 or inormation
regarding: baseball, sot-
ball, T-ball and basketball.
Chateaugay Central
School
497-6611
Walking program. Free.
chateaugay.org Chateaugay Community
Bowling Center
497-6581
Constable Please call 483-5249 or
inormation regarding:
baseball, sotball, T-ball and
swimming.
River Valley Enterprise
483-2292
Riding lessons, boarding
and indoor arena.
Fort CovingtonPlease call 358-3125 or in-
ormation regarding: base-
ball, sotball, T-ball, basket-
ball and ice skating.
Hogansburg Hart to Heart Fitness
Center
358-3200
Aerobics classes, racquet-
ball, indoor track, strength
training equipment and car-
diovascular equipment.
Malone Please call 483-4570 or in-
ormation regarding swim-
ming program, with basic
rescue training.
Aerobics/StrengthTraining
Alice Hyde Medical Cen-
ter Cardiac Rehabilita-tion Program, Phases I,
II, and III
483-3000, ext. 582
Supervised exercise pro-
grams, education, support.
Call for rates.
alicehyde.com
Curves or women
483-8377
North CountryCommunity College
Saranac Lake: 891-2915
Malone: 483-4550
Weight room, pool, swim-
ming lessons, high-impact
water aerobics and gym.
Fees.
nccc.edu
Recreation/Walking
Fredricks
Get Moving! 8th Edition26
Photo by: Mobilizing for Action through Planning and Partnerships, Clinton
After climbing Baker Mountain, yoga is a fun way to stretch, exercise and relax.
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 28/32
Romano’s Saranac
Lanes
891-8301
saranaclanes.net
The Adirondack North
Country Association
891-6200
Adirondack Mountain Bi-
cycling Initiative. Bikewaysof the North Country
Adirondack Region.
adirondack.org
St. RegisSt. Regis Canoe
Outftters
891-1838
Rentals, maps, and route
planning.
canoeouttters.com
St. Regis Falls Central
School
856-9421
stregisallscsd.org
Tupper Lake Aerobics / Strength
Training
Fitness Express o Tupper
Lake
359-7525
Strength and cardio circuit
training or women o all
ages.
Recreation/ Walking
Adirondack Canoes &
Kayaks
359-2174
capital.net/com/adkcanoe
Adirondack Navigation
Services Inc.
359-9405
Cold River Ranch
359-7559Overnight wilderness
horseback trips. Reserva-
tions needed.
LP Quinn Elementary
School
359-2981
Indoor walking track. Ages
18 and older or accompa-
nied by adult. Waiver ap-
plies. Free. 5 – 8 p.m.
tupperlakecsd.net
Mac’s Canoe Livery
891-1176
Rentals and races.
macscanoe.com
Raquette River Outftters
359-3228.
Rentals for canoeing, kaya-
king, and camping.raquetteriverouttters.com
The Tupper Lake Rod
and Gun Club Northern
Challenge
359-9715
Annual ice shing derby in
February on Lake Simon.
tupperlakerodgunsports-
club.bravehost.com
Sports/Activities
Lake View Lanes
359-2234
Tupper-Bowl Inc.
359-2234
Tupper Lake Civic
Center
359-2531Free public skating, sea-
sonal. Nov – April.
Tupper Lake Hockey
Association
359-8481
Waverly Please call 856-9482 or
inormation regarding: Bik-
ing, canoeing, kayaking,
hiking, walking, skiing and swimming.
Senior FitnessHart to Heart Fitness Center
358-3200
Aerobics, indoor track, strength
training & cardiovascular equipment.
Discounted rates for seniors 55+.Malone YMCA
483-2354
Aerobic and tness programs, per-
sonal trainers, cardiovascular and
Nautilus equipment. Discounted Se-
nior citizens 65+.
maloneymca.com
Arthritis swimming classTupper Lake @ Sunmount DDSO359-9070
Get Moving! 8th Edition28
Youth CampsCamp Chateaugay
1-800-431-1184
Summer camp or children, vari-
ous activities.
chateaugay.com
Cornell Cooperative Exten-
sion483-7403
4-H Youth Program: ages 5-19.
cce.cornell.edu
Photo by: Town of Plattsburgh Parks and Recreation Department
Tom Metz is one of many who straps on his skates
for a little exercise.
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 29/32
Sponsored by Eastern Adirondack Health Care Network 29
Time to
Get Involved• Exercising is energizing for the body.
• It’s one of the best things you can do for your health.
• Regular exercise will dramatically lower
your risk of heart disease, cancer and oth-
er illnesses.
• Regular exercise can lower your blood
pressure.
• Aerobic exercise can lower cholesterol.
• Exercise reduces a person’s risk of dia-
betes.
• You could live healthier.
• You will build stronger bones.
• You’ll build muscle.
• Exercise burns fat.
• It will help you maintain a healthy
weight.
• Your self-esteem and condence may
improve.
• You’ll feel your best
• It’ll lift your mood.
• Aerobic exercise, such as walking or
biking, will help you build a stronger
heart.
• Stretching will keep you limber.
• Exercise is a great stress buster.
• It may help you get to sleep faster — andsleep better.
• You’ve got to use it or lose it.
• It’s a fun way to spend time with family
and friends.
• It’s a nice way to spend time alone.
• Exercise can be play.
• You can do it at home, in a park or at a
gym.
• Gardening, housework and dancing all
count.
• Exercise can improve your quality of life.
25 Reasonsto Exercise
•Volunteer at a library, hospital, or other
community health facility
•Join a senior center or local theater
troupe
•Play cards and other games with your
friends
•Go to the theater, a movie or a sporting
event
•Travel with a group of older adults
•Offer your time for community service
•Organize a park clean-up through your
local recreation center
•Garden in your backyard or at a com-
munity park
•Take a cooking or group exercise class
•Play a musical instrument or learning a
new instrument
•Sing in a choral group or go dancing
•Form or join a book club
•Volunteer at your local animal shelter
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 30/32
Get Moving! 8th Edition30
Information from Centers for Disease Control and Pre-vention website: cdc.gov
Most o the sodium we consume is in the orm o salt,and the vast majority o sodium we consume is in pro-
cessed and restaurant oods. Too much sodium is bador your health. It can increase your blood pressure andyour risk for a heart attack and stroke. Heart disease andstroke are the rst and third killers o men and women inthe United States each year.
Current dietary guidelines for Americans recommendthat adults in general should consume no more than2,300 mg of sodium per day. At the same time, consume
potassium-rich foods, such as fruits and vegetables. How-ever, i you are in the ollowing population groups, youshould consume no more than 1,500 mg of sodium perday (approximately 2/3 teaspoon), and meet the potas-sium recommendation (4,700 mg/day) with food.
• You are 40 years of age or older.• You are African American.• You have high blood pressure.A CDC report shows that two out of three (69 percent)
adults in the United States fall into these three groups whoare at especially high risk or health problems rom con-suming too much sodium. Eating less sodium can helpprevent, or control, high blood pressure.
Salt and high blood pressure
• Research strongly shows a dose-dependent relationship betweenconsuming too much salt and raisedlevels o blood pressure.• When salt intake is reduced, bloodpressure begins decreasing withinweeks on average.• Populations who consume dietslow in salt do not experience the
increase in blood pressure with agethat is seen in most Western coun-tries.
Is it salt or is it sodium?
• Sodium chloride is the chemicalname or salt.• The words salt and sodium are notexactly the same, yet these words
are oten used in place o each oth-er. For example, the Nutrition FactsPanel uses “sodium,” whereas theront o the package may say “lowsalt.”• Ninety percent of the sodium weconsume is in the orm o salt.
Sodium consumption andsodium in our ood supply
• We all need a small amount ofsodium to keep our bodies workingproperly.
• The 2005 Dietary Guidelines forAmericans recommend limiting so-dium to less than 2,300 milligrams(mg) per day (about 1 teaspoon oftable salt). Individuals with hyperten-sion, blacks, and middle-aged andolder adults should limit intake to1,500 mg of sodium per day. Thesespecic populations account orabout 70 percent of adults.• The average daily sodium intake for
Americans age 2 years and older ismore than 3,400 mg.• Americans are consuming sub-stantially more sodium. Since the1970s, the amount of sodium in ourood has increased, and we are eat-ing more ood each day than in thepast.• The majority of the sodium con-sumed is rom processed and res-
taurant foods; only a small portionis used in cooking or added at thetable.• Decreasing personal sodium intakecan be hard, even or motivated per-sons.• Sodium content can vary signi-cantly within ood categories. Forexample, a regular slice o rozencheese pizza can range from 450mg to 1200 mg, and some brands
o breakast sausage links have twicethe sodium content o other brands.• Nutrition labeling and package mes-
saging are easily misunderstood byconsumers.• Sodium information is not readilyavailable or restaurant oods andcan be hard or the consumer toestimate. For example, consumersmight be surprised to nd that therestaurant salad they are consum-ing may contain more than 900 mgof sodium—and could only nd thisinormation on the company’s web-
site.
Reducing sodium, reducingcardiovascular disease burden
• Even if a person does not have highblood pressure, the lower one’s bloodpressure in general, the lower the risko heart disease and stroke.• If manufacturers gradually reduced
the amount o sodium in processedand prepared oods, public consump-tion o sodium could be reduced tosaer levels with little or no behaviorchanges needed on the part o theindividual consumer.• Sodium intake from processed andrestaurant oods contributes to highrates o high blood pressure, heartattack, and stroke. Because nearly400,000 deaths each year are at-
tributed to high blood pressure, de-creasing sodium intake could preventthousands o deaths annually.
Less Sodium,
8/2/2019 Get Moving Guide 2011
http://slidepdf.com/reader/full/get-moving-guide-2011 31/32
Complete and return this survey to us, and you will receivea complimentary gift (while supplies last) courtesy of the
Eastern Adirondack Health Care Network!
5) Was the format of the guide easy to follow? YES NO
3) What impact will this guide have on you and your family?
______________________________________________________________________________
4) Are there any physical activities or contact information missing from this guide that you
would like to see included in the next edition? I yes, please indicate:
______________________________________________________________________________
______________________________________________________________________________
Please include your address to receive your complimentary gitor flling out this survey:
Name ________________________________________________________________________
Address:______________________________________________________________________
______________________________________________________________________________
Additional Comments: ___________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
Your eedback is appreciated! 31
6) Household age group(s). Check all that apply.
Infant Child Teen Young adult Adult Senior OOOOOO
1) How useful was the information provided in the guide?
Not useful Somewhat useful Very useful OOO
2) What part of the publication was most useful to you?
Articles Contact Information Health Benets Sections All Information
Other: (please specify) ________________________________________________________
O O O O
7) Have you visited our website: www.eahcn.org? YES NO