Exercise can offset physical effects of aging by staving off disease, managing chronic pain, improving cognitive function, and lowering the risk of falls. Exercise is one of the best ways seniors can maintain their independence and live full, active lives.
Ten Key Benefits of Exercise for Older Adults:
• Prevents bone loss.
• Helps prevent chronic disease. (Including cardiovascular disease and cancer.)
• Boosts immunity.
• Improves mood.
• Relieves osteoarthritis pain.
• Reduces anxiety and depression.
• Helps with flexibility.
• Prevents muscle atrophy.
• Improves sleep.
• Increases confidence and self-efficacy.
The CDC recommends that adults aged sixty-five and older need at least 150 minutes a week of moderate-intensity cardiovascular activity, such as walking OR 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running. On top of cardiovascular exercise, older adults need at least two days of muscle-strengthening activity and balance-improving activities, such as standing on one foot.
An Easy Way to Build an Exercise Plan
Beginning a comprehensive exercise program can be overwhelming! Pittsford Recreation offers ten diverse and fun exercise programs especially designed for senior citizens throughout the week that are free of charge for all Pittsford residents and just $3.00 for non-residents. Classes listed as “free” are open to all who attend.
Remember, exercise for older adults should comprise of three components: cardiovascular exercise, muscle-strengthening exercise, and balance-improving activity. You can easily build a personalized exercise program that incorporates all three of these components through Pittsford Recreation or supplement a class or two with a brisk outdoor walk or other outdoor or home-based exercise.
IMPORTANT: Before you begin ANY new exercise program, talk with your doctor who can advise you on what type of program would be best based on your physical ability.
Here are the classes, especially curated for older adults, currently offered through Pittsford Recreation:
CLASSES FOR OLDER ADULTS AT PITTSFORD REC THAT OFFER CARDIOVASCULAR EXERCISE:
Zumba Gold, Tuesdays and Thursdays from 9:00-9:45am.
Line Dancing, Wednesdays from 9:30-10:30am. Advanced class meets Wednesdays from 10:30-11:30am.
Get Fit and Stress Less, Wednesdays from 1:15-2:15pm.
Square Dancing, Fridays from 2:00-3:45pm.
CLASS THAT OFFERS MUSCLE-STRENGHTENING EXERCISE:
Arthritis Senior Fitness, Mondays and Wednesdays from 10:00-11:00am.
CLASSES THAT OFFER BALANCE-IMPROVEMENT AND INCREASED FLEXIBILITY:
Yoga for Seniors, Mondays and Fridays from 9:00am-9:50am.
Nia: Mind-Body-Spirit-Fitness, Mondays from 9:30-10:30am.
Balance Class, (Zoom-Online Program), Every first, second, and third Monday of the month, 12:15-1:30pm, Free!
Tai Chi for Arthritis and Fall Prevention, Tuesdays and Thursdays from 1:00-2:00pm.
Feldenkrais Method Exercise Class, First two Wednesdays of each month at 11:15am, Free!
Except for Balance Class, an online program anyone can access through Zoom, all classes take place at the Pittsford Community Center (PCC) located at 35 Lincoln Avenue. You can find out more about each class by looking in the Pittsford Recreation brochure mailed to Pittsford homes recently, or by visiting the brochure online. You can also pick up the brochure at the PCC.
Register online here.
No matter your age, you can improve your fitness! Any exercise will pay healthy dividends. For questions about Pittsford’s Senior Exercise Programs and other Seniors programs and activities offered, contact the Senior Citizens Department at (585)248-6235.