Get Moving! - Guide To Physical Activity

From Aerobics To Yoga: A free guide to year ‘round physical activity for you and your family

Sponsored by: Eastern Adirondack Health Care Network A Coalition of Health Care Providers in Clinton, Essex and Franklin Counties

Get Moving!

A publication sponsored by Eastern Adirondack Health Care Network

Eastern Adirondack Health Care Network, since its inception in 1991, has undertaken the task of bringing “total health” back into the community. In striving toward our objective of healthy body and healthy mind, we have increased the community’s involvement and locally generated innovative solutions to health systems issues and have increased and strengthened cooperation through affiliations, coalitions and partnerships that enhance and coordinate the array of needed health services. Currently, we are a strong coalition of 41 agencies

serving Clinton, Essex, and Franklin counties. In keeping with the spirit of “healthy body, healthy mind” we have attempted to demonstrate our relationship with the wealth of natural resources that are indigenous to this area and its impact on our bodies and souls. In maintaining the spirit of natural harmony and its impact on our lives, we put together the Get Moving! guide so that everyone residing in this beautiful, breathtaking environment has access to and remains informed of the events taking place in the North Country. In celebra-

tion of our interrelationship with our local communities, Eastern Adirondack Health Care Network is offering you this guide as a gift to your health and well-being. Please visit us on our web page, www.eahcn.org, for more up-to-date local events, articles, and seminars on healthy body and healthy mind activities.

NETWORK MEMBERS

Essex County Community Services 873-3670 Franklin County Community Services 891-2280 Mental Health Association of Franklin County, Inc. 327-3145 National Alliance on Mental Illness: Champlain Valley 561-2685 St. Joseph’s Rehabilitation Center 891-3950 Substance Abuse Prevention Team of Essex County 585-7424

Public Health Agencies Clinton County Public Health Dept. 565-4840 Essex County Public Health Dept. 873-3515 Franklin County Public Health Department 481-1710

Acute, Emergency, and Primary Care Adirondack Medical Center 523-8351 Alice Hyde Medical Center 481-2247 American Red Cross: North Country Chapter 561-7280 Champlain Health Concerns 942-6661 Champlain Valley Physicians Hospital Medical Center 562-7060 Elizabethtown Community Hospital 873-6377 Mountain Lakes Regional EMS Council 565-4791 Smith House Health Center 963-4275 Northern Adirondack Planned Parenthood 561-4430

Long Term Care/Elder Care Alzheimer’s Disease Assistance Center 564-3377 Clinton County Nursing Home 563-0950 Clinton County Office for the Aging 565-4620 Essex County Office for the Aging 873-3695 Franklin County Office for the Aging Behavioral Health Services 481-1526 Behavioral Health Services North, Hospice of the North Country Inc. 561-8465 563-8206 Keene Valley Neighborhood House Cerebral Palsy Association of the 576-4474 North Country, Inc. Meadowbrook Healthcare 643-0188 563-5440 Champlain Valley Family Center Pine Harbour Assisted Living 561-8480 Clinton County Community Services 561-5307 566-0100

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Get Moving!

7th Edition

Taher Zandi, Ph.D. EAHCN President Board of Directors

Social & Other Health Services BlueCross/BlueShield of the Utica Region 561-2243 Child Care Coordinating Council of the North Country, Inc. 566-7517 City of Plattsburgh 561-0883 Clinton County Probation Dept. 565-4640 Essex County Advocacy Resource Center 546-3361 Essex County Department of Social Services 873-3445 Family Champions of the North Country 534-9439 Franklin County Dept. of Social Services 481-1876 Retired Senior Volunteer Program Clinton County: 566-0944 Essex County: 546-3565 Franklin County: 481-1528 SUNY Technical Assistance Center 564-3225

Table of Contents

Diabetes Information..............................4 Buying Exercise Equipment...................6 Healthy Kids............................................7 Exercise your brain....................................21 Eating Well.............................................31 Keys to Burning Fat..............................37 Chronic Disease Information...............38 Clinton County.........................................8 Adirondack Guides........................................................8 Aerobics/Strength Training............................................8 Baseball/Softball/T-ball.................................................8 Basketball....................................................................9 Biking........................................................................10 Bowling......................................................................11 Camps and Camping...................................................11 Canoeing/Kayaking.....................................................12 Dance.......................................................................12 Dodgeball..................................................................12 Exercise & Strength Training........................................12 Fish & Game..............................................................12 Football.....................................................................13 Gardening..................................................................13 Golf...........................................................................13 Gymnastics................................................................13 Hiking/Walking...........................................................14 Hockey......................................................................14 Horseback Riding.......................................................15 Ice Skating.................................................................15 Inline Skating.............................................................15 Martial Arts................................................................16 Parks, Beaches, and Recreation....................................9 Racquetball................................................................16 Rock Climbing............................................................16 Running/Track & Field.................................................16 Sailing/Boating...........................................................17 SCUBA Diving.............................................................17 Senior Fitness............................................................10 Skiing........................................................................17 Sledding....................................................................17 Snowshoeing.............................................................17 Soccer.......................................................................17 Swimming..................................................................18 Tennis........................................................................19 Volleyball....................................................................19 Wiffleball....................................................................20 Windsurfing................................................................20 Yoga.........................................................................20

Essex County.........................................22 Adirondack Guides......................................................22 Aerobics/Strength Training..........................................22 Baseball/Softball/T-ball...............................................22 Basketball..................................................................23 Biking........................................................................23 Bowling......................................................................24

Camps and Camping...................................................24 Parks, Beaches, and Recreation..................................23 Senior Fitness............................................................24 Canoeing/Kayaking.....................................................25 Dance.......................................................................26 Exercise....................................................................26 Fish & Game..............................................................26 Football.....................................................................26 Gardening..................................................................26 Races........................................................................26 Hiking/Walking...........................................................26 Hockey......................................................................27 Horseback Riding.......................................................27 Ice Skating.................................................................27 Inline Skating..............................................................27 Martial Arts................................................................28 Rock Climbing............................................................28 Running/Track & Field.................................................28 Sailing/Boating...........................................................28 SCUBA Diving.............................................................28 Skiing........................................................................28 Snowshoeing.............................................................29 Soccer.......................................................................29 Swimming..................................................................30 Tennis........................................................................30 Volleyball...................................................................30 Yoga.........................................................................30

Franklin County.....................................32

Adirondack Guides......................................................32 Aerobics/Strength Training..........................................32 Baseball/Softball/T-ball...............................................32 Basketball..................................................................32 Biking........................................................................33 Bowling......................................................................33 Camps and Camping...................................................33 Canoeing/Kayaking.....................................................34 Dance.......................................................................34 Exercise....................................................................34 Fish & Game..............................................................35 Football.....................................................................35 Gymnastics.........................................................,......35 Races........................................................................35 Hiking/Walking...........................................................35 Horseback Riding.......................................................35 Ice Skating.................................................................35 Parks, Beaches, and Recreation..................................33 Racquetball................................................................36 Rock Climbing............................................................36 Skiing/ Snowshoeing..................................................36 Sledding....................................................................36 Soccer.......................................................................36 Swimming..................................................................36 Tennis........................................................................36 Volleyball...................................................................36 Yoga.........................................................................36

Survey.....................................................39 Sponsored by Eastern Adirondack Health Care Network 3

Are You at Risk for Diabetes?

What is Diabetes?

DIABETES RISK ASSESSMENT

Find out if you are at risk for having diabetes now by taking this test. Circle the number in the YES column if the statement is true for you; circle the number in the NO column if it is not. Total the numbers circled to get your score. I am at risk for diabetes because... I have a brother or sister with diabetes.

YES

NO

1

0

I have a parent with diabetes.

1

0

I am a woman who has had a baby weighing more than 9 pounds at birth.

1

0

I am between 45 and 65 years of age. I am less than 65 years old, and I get little or no exercise.

5 5

0 0

I am 65 years of age or older.

9

0

My weight is the same or more than the number listed on the At Risk Weight Chart.

5

0

My score is

____________ Total Points

At Risk Weight Chart If you weigh the same or more than the weight listed for your height, you may be at risk for diabetes and other chronic diseases. Weight Weight Height Height 4’10

129

5’7

172

4’11

133

5’8

177

5’0

138

5’9

182

5’1

143

5’10

188

5’2

147

5’11

193

5’3

152

6’0

199

5’4

157

6’1

204

5’5

162

6’2

210

5’6

167

6’3

216

If you scored 10 or more points:

If you scored 0-9 points:

You are at risk for diabetes. Bring this assessment to your next visit with your doctor and find out for sure.

You are probably at low risk for having diabetes now. New guidelines suggest that after age 45 you should be tested for diabetes every three years. Be active, eat healthy, and maintain a healthy weight to keep your risk low.

IMPORTANT NOTICE: Be sure to consult your doctor before starting any exercise program!

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7th Edition

Diabetes is a disorder where the amount of glucose in the blood is too high. Glucose comes from the food you eat and is also made in your liver and muscles. Type 1 Diabetes occurs when the pancreas stops making insulin. Insulin helps glucose leave the blood and move into cells, where it can be used for energy. Diabetes can also result if the pancreas makes insulin but the body does not use it very well. This is called Type 2 Diabetes. Eventually, the pancreas cannot make enough insulin for the body’s needs. As a result, the amount of glucose in the blood increases while the cells are starved of energy. Over time,

high blood glucose will damage nerves and blood vessels, leading to complications such as heart disease, stroke, blindness, kidney disease, nerve problems and amputation. The number of people with diabetes has grown over the past 20 years, and members of all age groups are at risk. Scientists have learned more about what causes diabetes, how to take care of it, and how to prevent it. Having a family history of diabetes, being overweight, and not being active can increase your chances of developing diabetes. It’s never too late to make small changes to prevent diabetes or to help manage it better.

The Low-Down on Lowering Diabetes Risk Type 1 Diabetes is not preventable, but it can be controlled. Today, more people than ever have Type 2 Diabetes, which is preventable. Read on to learn how taking care of yourself can reduce your risk for diabetes. To lower your risk for diabetes: 1. Be Active! Any activity is better than no activity. Take the stairs instead

of the elevator, walk around the mall, weed the garden, vacuum the house, mow the lawn, or play with your kids. 2. Eat Healthy Foods! Eat a fruit or vegetable with every meal. Eat whole grain breads, cereals, and crackers with no trans fats. Drink skim milk or water with meals.

What are the signs and symptoms of Type 2 Diabetes? Many people have no signs or symptoms. Symptoms can also be so mild that you might not even notice them. Nearly six million people in the United States have Type 2 Diabetes and do not know it. Here’s what to look for: • increased thirst • increased hunger • fatigue • increased urination, especially at night • weight loss • blurred vision • sores that do not heal 3. Maintain a reasonable weight! Take your time when you eat to give your brain time to tell your stomach that it’s full. Fill half your plate with vegetables.

For information on diabetes services in your area, please contact: Clinton County North Country Diabetes Project 565-4840 562-7326

Essex County Eat Smart New York at Cornell Cooperative Extension of Essex County and the Elizabethtown Community Hospital

Franklin County Diabetes Self-Management Education Program, Alice Hyde Medical Center

962-4810, ext. 411 873-3106

Sponsored by Eastern Adirondack Health Care Network

481-2280

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Buying the Right Exercise Equipment By Brian Whitaker The Centers for Disease Control report that over 60 percent of Americans don’t get the recommended amount of exercise, with 25 percent being almost completely sedentary. With inactivity comes a range of health problems, including heart disease, osteoporosis, and obesity. Many Americans would

like to get more exercise, but don’t because they are intimidated by workout centers, don’t know where to start, or find it to be inconvenient. That’s where home exercise equipment can be helpful. Just fifteen minutes of exercise five days a week can make an enormous difference in health, and most people are more likely to exercise if they can do it at home.

There are many types of home exercise equipment out there. Going to your local sporting goods store can result in an overwhelming variety of choices. With each kind of equipment, there are advantages and disadvantages. Here we cover exercise equipment in several price ranges to help you choose the best machine for your lifestyle.

Use these activities to help show your child how much fun physical activity is! This information came from the Clinton County Health Department’s Eat Well, Play Hard Program and the WIC Program. The EWPH Program is a 5-year grant funded by the NYS Dept. of Health. Its goal is to help reduce the risk for long-term chronic diseases such as diabetes, high blood pressure and high cholesterol. EWPH’s three strategies are to increase age-appropriate physical activity, increase intake of fruits and vegetables, and increase intake of low-fat and fat-free dairy products.

Aerobic Exercisers

When people think about buying a home gym, they immediately think of aerobic exercise equipment. These machines are good for burning fat and improving cardiovascular health. Aerobic exercise is essential to fitness, so if you’re only going to buy one piece of equipment, an aerobic machine is what you should buy. 1. Exercise Bikes An exercise bike is great for overall cardiovascular fitness, tones the legs and buttocks, and aids in losing weight. Many of these also have some kind of built-in exercise for the arms. Exercise bikes come in a range of prices, from $80--500. 2. Treadmills A treadmill lets you walk or run inside your home, with many models offering incline adjustments and built-in programs to keep

Weight and Resistance Machines

Many people are afraid of weight equipment, and it’s true that free weights can be dangerous. But weight training is an essential part of fitness. Resistance machines offer a range of weight and resistance exercises that build muscle and improve endurance. Many people consider buying a multi-gym machine for their home, which is a good idea for someone who has the space and money. Prices range from $399--900 or more. To find out more, go to your local sporting goods store or stop by a department store. They usually have a good range of exercise equipment. With a little money and a little effort, you may find yourself traveling the road to a fitter, firmer you very soon.

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Get Moving!

your interest. There are great fitness machines, but they offer a relatively high impact level. Treadmills are also fairly expensive, ranging from $399--2,499 and more. 3. Elliptical Trainers These are not as common as bikes or treadmills, but offer a great workout without the impact of treadmills. Ellipticals offer a motion more like cross-country skiing, which helps reduce wear and tear on the joints. Many also include some kind of arm exercise. They range in price from $399--999. 4. Stair Steppers Most people are fairly familiar with these machines, which offer an exercise similar to climbing a flight of stairs. Arm exercises aren’t usually an option. Some are inexpensive, but stick with those that cost $150 and up.

When buying exercise equipment, you should consider certain things. Among these are: • Is the machine portable? Will it be easy to move and store? • Is it well made? Does it seem rickety? Are sharp edges covered or smoothed? • Is it adjustable? Can you make the resistance easier or harder?

7th Edition

Essex County After School Program

Freeze Dancing Put on some music or make your own, and let your child dance. Explain to your child that when you stop the music, everyone freezes in their position. Start dancing again when the music comes on. Milk Jug Catch Each player needs a clean, empty, plastic milk jug and a ball, beanbag, or snowball. Cut the buttom off the milk jug and save the top end with the handle for the catcher. Go outside and let your child place the ball, beanbag, or snowball in the catcher and toss it up in the air to catch. He can also throw it underhand to another player. The other player catches it and tosses it back.

Healthy Kids are Happy Kids! A guide for children and their parents

(518) 565-4840 www.clintonhealth.org

These activities will help you foster your children’s health and development through active physical play. You are your child’s first and most important teacher. Your child needs your help to learn the physical skills he will use throughout life. Physical activity has many benefits: • Your child will learn positive things about herself and what she can do. Your child will learn to control her own body and that being active makes her feel good. • Your child will be healthier and have a lower risk for heart disease, diabetes, obesity, and some kinds of cancer. Tight Ropes Make a straight line with chalk or masking tape on a sidewalk, driveway, or in the dirt. Have your child walk across the line as if he were on a tight rope or balance beam. Let him try walking forward, backward, and sideways along the tight rope, or hop on and off. Or, instead of a straight line, make a path with twists, turns, and corners for your child to follow. Square Hop Make a pattern of squares on a sidewalk or driveway with chalk, or in the dirt using a stick. Have your child hop in and out of each square on one foot, then repeat with the other foot. If he isn’t skilled at hopping on one foot, use two feet.

Sponsored by Eastern Adirondack Health Care Network

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Clinton County Adirondack Guides

Buddy Challenge program at CVPH Wellness Center

Adirondack/Champlain Guide Services 963-7351 Gray Ghost Charters 547-8359 Justy-Joe Charters (877) 530-8183

Aerobics and Group Activities

Bayside Tennis and Health Club 563-9083 Membership and/or class fees. Champlain Valley Fitness and Health Center 561-4163 Kickboxing, spinning, aerobics, karate, yoga, pilates, and personal trainers. Curves 561-9478 Circuit training center for women. Membership fees. CVPH Rehabilitation and Wellness Center at PARC 324-2024 Heated indoor swimming facility, indoor walking track, free weights, Nautilus and cardiovascular equipment. Membership fees apply. Numerous group exercise classes all included with the cost of membership. Orientation with a Certified Fitness Specialist when you join! www.cvph.org Fitness For You 561-8292 Personal Training with certified personal trainer. Global Fitness & Martial Arts 297-3488 Strength training, aerobics, yoga, spinning and self defense classes. Fees apply.

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Hardcore Fitness and Tanning 643-4073 Aerobics classes available. We are a community driven health club. www.Hardcorefitness.biz Hometown Health and Fitness Center 492-2500 Complete fitness center with aerobics, body sculpting classes, and personal trainers. Must be 18 years or older. Premiere Tan & Body Center 561-3127 Complete fitness aerobics classes, strength training, yoga, pilates and belly dance classes available. Fees apply. YMCA 561-4290. Land and water aerobics. Aquatic fitness programs. Adult fitness classes. Spin classes. Membership and/or class fees. www.plattsburghymca.com

Baseball, Softball, T-ball

Altona 236-7035

Get Moving!

7th Edition

AuSable 834-9052 Beekmantown 561-1149 Baseball Camp. Ages 9+ www.byconline.org Black Brook 647-5411 Champlain 298-8160 Youth program. Chazy 493-5566 City of Plattsburgh Rec Dept. 324-7709 www.cretesports.com Clinton County Youth Bureau 565-4750 Grasshopper, PeeWee, and Pony baseball summer programs. www.clintoncountygov.com Dannemora 492-7541 www.townofdannemora.org Ellenburg 594-7340 Jay 647-2204 www.townofjay.com/town/youth/ youth.htm

Keeseville 834-9059 Mooers 236-7927 Youth Program Plattsburgh 562-6860 Youth Program www.townofplattsburgh.org Peru 726-6231 www.perutown.com/index.htm Point Au Roche State Park 563-0369 Baseball field. Day fee. www.nysparks.com Rouses Point 297-6921 w w w. ro u s e s p o i n t n y.co m /c i v_ recdep.html Saranac 293-6000 Schuyler Falls 563-1129 Village of Dannemora Youth Commission 492-7000 YMCA 561-4290 www.plattsburghymca.com

Basketball

Altona 236-7035 AuSable 834-9052 Beekmantown 561-1149 www.byconline.org Black Brook 647-5411 Champlain 298-8160 Youth Program. Chazy 493-5566 City of Plattsburgh 324-7709 Adult men’s and women’s leagues. www.cretesports.com

Clinton County’s Beaches, Parks and Recreation Areas

Please call your local school district for information on school parks and their availability.

AuSable Point State Park and Beach 561-7080 *Cadyville Beach *Cadyville Recreation Park 293-8164 Cannons Corners Recreation Park 236-7927 Champlain Memorial Champlain Recreation Park 561-5724 *Cliff Haven Recreation Park 561-5912 Clinton Park Chazy Lake 492-7541 Chazy Recreation Park 846-7544 Cumberland Bay State Park 563-5240 *East Morrisonville Recreation Park and Beach 561-3977 *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 643-9952 Swimming, camping, fishing, hiking, ice-skating, cross country skiing, snowshoeing, and snowmobiling. Macomb Reservation State Park 563-0369

*Mae Currier Recreation Park 561-8630 Miner Lake State Park Mooers Recreation Park 236-7927 Mooers Forks Recreation Park 236-7927 Morrisonville Town Playground 563-8133 North Plattsburgh Park 561-8630 Peter Blumette Park 324-7709 Picketts Corners Park 293-7387 Point Au Roche State Park 563-0369 May-Labor Day. Playground, swimming, and hiking. Day rates. nysparks.state.ny.us 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 563-2102 *Treadwells Mills Recreation Park 563-2836 *Wallace Hill Recreation Park 561-2260 Tennis, basketball court, soccer field, and softball field. 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 Youth Bureau 565-4750 www.clintoncountygov.com CVPH Rehabilitation and Wellness Center at PARC 324-2024 Heated indoor swimming facility, indoor walking track, free weights, Nautilus equipment, and cardiovascular equipment. Membership fees apply. Orientation with a Certified Fitness Specialist when you join! www.cvph.org Dannemora Youth Commission 492-7000 Ellenburg 594-7340 Global Fitness and Martial Arts 297-3488. Year round basketball facility. Fees apply. Jay 647-2204 www.townofjay.com/town/youth/ youth.htm

Keeseville 834-9059 Mooers 236-7927 Peru 726-6231 www.perutown.com/index.htm PSU Sports & Wellness 564-3140 Summer basketball camp. www.plattsburgh.edu Plattsburgh 562-6860 www.townofplattsburgh.org Saranac 293-6000 Schuyler Falls 563-1129 Rouses Point 297-6921 w w w.ro uses p o i n t ny.co m /ci v_ recdep.html YMCA 561-4290 Youth Basketball Program. Fee. www.plattsburghymca.com

Biking

For more detailed information on trails in the Tri-County area, contact Lake Champlain Bikeways at (802) 652-BIKE or visit the web at www.champlainbikeways.org. Cadyville Recreation Park 293-8164 Intermediate terrain. Town of Plattsburgh Recreation Department 562-6860 Beginner terrain. Heritage Trail. www.townofplattsburgh.com Plattsburgh State University Fieldhouse (Blue Trail) 564-3060 Intermediate to advanced terrain includes on/off road riding. Point Au Roche State Park 563-0369 May–Labor Day. Mountain and road. 12 miles of trails. Beginner to intermediate terrain. Day fee. www.nysparks.com

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Retired Senior Volunteer 566-0944 Strength training for age 50+, osteoporosis prevention. No fee. Senior Citizens Council 563-6180 Fitness classes, tai-chi, bingo, shuffleboard, dance, and more. www.seniorsinclintoncounty. com/scccc/ YMCA-Senior Fitness Prog. 561-4290 Special Senior programs. Membership and/or class fees. Swim Program for Senior Citizens. Senior Splash Program and Aquatic fitness programs. Senior program. Line dancing. Fee.

Get Moving!

7th Edition

Bowling

Beekmantown 561-1149 www.byconline.org Bowl Mart 297-6106 Dannemora Youth Commission 492-7000 North Bowl Lanes 561-1690 Town of Plattsburgh 562-6860 Ages 5-18. www.townofplattsburgh.org YMCA 561-4290 Senior program. Fee.

Camping

Senior Fitness

CVPH Rehabilitation and Wellness Center at PARC 324-2024 Heated indoor swimming facility, indoor walking track, free weights, Nautilus equipment, and cardiovascular equipment. Membership fees apply. www.cvph.org Hometown Fitness and Health Center 492-2500 Complete fitness center with aerobics, body sculpting classes and personal trainers. Discounted rates for senior citizens, 60 years and older.

Team ROAR 563-8902 Beginners, sport and expert. Altona 236-7035 Town of Plattsburgh 563-8133 (ext. 545) www.townofplattsburgh.com

(Campgrounds)

For seniors that do not own a pet: Volunteer to walk dogs for the Humane Society! For a location near you call: (518) 561-7297

AuSable Chasm Company 834-7454 Nature trails. Scenic views. Professionally guided raft rides, kayaking and self-guided tubing adventures. www.ausablechasm.com AuSable Chasm Campground 834-9990 May 16 - Oct. 13 www.ausablechasm.com AuSable Pines Campground 561-1188 Spring/summer/fall. RV and Tent sites. Hiking, walking, playground, swimming. www.ausablepinescampground. com AuSable Point Campground 561-7080 May through Columbus Day.

AuSable River Campsite 834-9379 Spring/summer/fall. Playground, swimming, volleyball, hiking, walking, canoeing, adult lounge, modern restrooms, wireless internet, laundry facilities. www.ausablerivercampsite.com Baker’s Acres Campgrounds 293-7892 Fishing, driving range, swimming, canoeing, horseshoes, volleyball, biking, and tennis. Seasonal. Blue Haven Camp Ground 563-1983 Various services, activities and facilities. www.momot.com/campground_ en/about.php Cumberland Bay Campsite 563-5240 Beach and parks. Spring/summer/ fall. Feinberg Park 236-5944 Variety of equipped picnic areas, facilities, recreational activities. www.feinbergpark.com Iroquois RV Park and Campground 643-9607 Lazy Days Pools & Campsite 236-7287 Monty’s Bay Campsite 846-7342 Beach, playgrounds, walking paths, boat launch, and ball field. May–Oct. www.montysbay.com Plattsburgh RV Park 563-3915 or 562-1855 Horseshoes, shuffleboard, pool, mini golf and volleyball. www.plattsburghrvpark.com Port Kent Campsite 834-9011 www.port-kent-campsite.com Ranch Side Park 594-7109

Riverside Campsite 236-7992 Shady Oaks RV Park, Inc. 562-0561 May 1 - Oct. 15. Playground, swimming, snowshoeing and cross country skiing. www.shadyoaksrvpark.com Twin Ells Campsites 493-6151 Spring/summer/fall. Basketball, biking, line and freestyle dancing, hiking/walking, playground, inline skating, skateboarding. www.twinells.com Wesleyan Campgrounds 493-3341

(Youth Camps) Camp Jeanne d’Arc 425-331 Girls-only (ages 8-16) summer camp on Chateaugay Lake. Land and water activities. www.campjeannedarc.com Clinton County Youth Bureau 565-4750 Summer outdoor adventure program. Three-day program of instructional hiking, kayaking, map reading and outdoor leadership and knowledge. 14 years and older, must pre-register. www.clintoncountygov.com Cornell Cooperative Extension 561-7450 4-H Youth Program. Girl Scouts of the North Country, Inc. 563-1560 Grades 1-12. Day and resident camps. Fee. www.gsneny.org YMCA 561-4290 Y’s Kids Camp (ages 3-5), Junior Camps K-2 (ages 5-8), Camp Jericho (ages 5-13). www.plattsburghymca.com

Sponsored by Eastern Adirondack Health Care Network

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Canoeing/Kayaking

Beekmantown 561-1149 Kayaking camp. Ages 10-18. Clinton Community College 562-4228 Canoeing classes www.clinton.edu Clinton County Youth Bureau 565-4750 Family kayak demo and barbecue. Clinics. Eskimo Roll Kayak Clinic CVPH rehabilitation center. Must pre-register. www.clintoncountygov.com Dannemora 492-7541 www.townofdannemora.org Lake Champlain Sea Kayak Institute 564-5295 Four-day sea kayaking course specialty clinic. Fee. Demo day open to public for free. www.plattsburgh.edu/academ ics/adx Point Au Roche State Park 563-0369 www.nysparks.com The Adirondack Experience (ADX) 564-5292 Adventure education. College credits available. Lake Champlain Sea Kayak Institute. www.plattsburgh.edu The Wooden Ski n’ Wheel 561-2790 www.woodenskiandwheel.com Town of Plattsburgh 562-6860 Ages 10+ www.townofplattsburgh.com Saranac 293-6000 Saranac flat water challenge.

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Dance

Guibord’s North Country School of Dance 561-5550 Classical Ballet, ages 3-adult. Year round. Class Fee. Training school for the North Country Ballet Ensemble. www.guibords.com Langlois/Racine Dance School 561-6544 Social Ballroom dancing, tap, jazz and gymnastics. Year-round. Ages 3+. Fee. www.langloisracine.com Girl Scouts of the North Country, Inc. 563-1560 Troop level and council programs throughout the year. www.gsneny.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 information. www.balletplattsburgh.org North Country Square’s Dance Club 561-5801 Square dancing lessons. September-April. Adults, and children ages 11-16 w/adult. Fee. Plattsburgh State University Summer Safari 564-2035 Summer programs for kids in theatre and dance. www.summeroncampus.com Premiere Tan & Body Center 561-3127 Belly dancing and other instructional classes. Fees apply.

Dodgeball

City of Plattsburgh Recreation Department 324-7709 Co-ed adult dodgeball league. www.cretesports.com

Get Moving!

7th Edition

Exercise and Strength Training

Curves 561-9478 Circuit training center for women. Membership fees apply. CVPH Rehabilitation and Wellness Center at PARC 324-2024 Indoor walking track, strength training equipment and cardiovascular equipment. Membership fees apply. Numerous group exercise classes all included with the cost of membership. Orientation with a Certified Fitness Specialist when you join. www.cvph.org Global Fitness & Martial Arts 297-3488 Strength training, aerobics, yoga, spinning and self defense classes. Fees apply. Hardcore Fitness and Tanning 643-4073 Aerobics classes available. We are a community driven health club. www.Hardcorefitness.biz Hometown Health and Fitness Center 492-2500 Complete fitness center with aerobics, body sculpting classes, and personal trainers. Selectorized equipment and free weights. Must be 18 years or older. YMCA 561-4290 Land and water aerobics. Aquatic fitness programs, adult fitness programs. Spin classes. Membership and/or class fees. www.plattsburghymca.com

Fish & Game

*Each year, the last weekend in June is designated as Free Fishing Days in New York State. During those two days, anyone can fish in New York State and no fishing license is required.*

Rotary Fishing Derby 563-7040 www.plattsburghrotary.org RPT Sportsman’s Club 297-2095

Football

Beekmantown 561-1149 Football Camp. Ages 9 & up. www.byconline.org City of Plattsburgh Rec. Dept. 324-7709 Fall. Ages 5-12. Flag Football at PSU 564-4149 Must be SUNY Plattsburgh facility, staff or enrolled student. Plattsburgh North Stars Semi-Pro Football Team 643-2163 www.eteamz.active.com/lakecitystars PAL Football Program 563-0302 www.plattsburghpal.com Saranac 293-6000

Gardening

Cornell Cooperative Extension, Clinton County 561-7450 www.cce.cornell.edu Kent Delord House Museum Garden Club 561-1035 Spring/summer/fall. Fee. www.kentdelordhouse.org Retired Senior Volunteer Program 566-0944 Year round. No fee.

293-7892 Barracks Golf Course 566-7150 18-hole course. Spring/summer/ fall. Beekmantown 561-1149 Golf Skills, 5th grade+ www.byconline.org Bluff Point Golf and Country Club 563-3420, or 563-7658 Spring/summer/fall. www.bluffpoint.com Champlain 298-8160 Clinton Community College 562-4228 Golf classes. www.clinton.edu North Country Golf Club 297-5814 18-hole course. www.northcountrygolfclub.com Rouses Point 297-6921 w w w.ro uses p o i n t ny.co m /ci v_ recdep.html Town of Plattsburgh 562-6860 www.townofplattsburgh.org

Gymnastics

Beekmantown 561-1149 Gymnastics camp. K- 12. www.byconline.org City of Plattsburgh Recreation Department 324-7709 www.cityofplattsburgh.com Guibord’s Dance Gym Tots & Nursery 561-5550 Ages 1-10. Fee. www.guibords.com Langlois–Racine Dance School 561-6544 Gymnastics, ages 3–12. Yearround. Fee. www.langloisracine.com Nancy Langlois School of Dance 561-3243 Gymnastics, ages 3 - adult. Sept-June Peru 643-2745 www.perutown.com/index.htm Trudeau’s Gymnastic Center 561-7288 Ages 4-adult. Class fee.

Golf

Adirondack Golf & Country Club 643-8403 18-hole course www.adirondackgolfclub.com Baker’s Acres Golf Driving Range

Town of Plattsburgh Rec Dept.

Sponsored by Eastern Adirondack Health Care Network

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YMCA 561-4290 Kindergym program for toddlers. www.plattsburghymca.com

Races (Multisport)

Y-Tri Annual YMCA Triathlon 561-4290. Annual event in August. Half-mile swim, 18-mile bike ride, and 4mile run. www.plattsburghymca.com

Hiking and Walking

Refer to Parks section for additional locations Adirondack Regional Tourism Council 846-8016 Adirondack Great Walks and Day Hikes brochure available. www.visitadirondacks.com Altona 236-7035 AuSable Chasm Company 834-7454 Nature trails, guided evening lantern tours, guided raft rides, kayaking and self-guided tubing adventures. www.ausablechasm.com AuSable Marsh 897-1291 Bird watching and hiking. Some recreational activities prohibited, call for details. AuSable Valley Middle-High School 834-2800 School available for community walking. www.avcs.org Battle of Plattsburgh Interpretive Center 562-3534 Group tours available by appointment. www.battleofplattsburgh.com Beartown Ski Area 561-3938 www.nelsap.org/ny/beartown.html

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Champlain Centre(s) 561-8660 Mall walking during hours of operation. All year. www.champlaincentre.com Chazy Central School 846-7135 Available for community walking. www.chazy.org Clinton Community College 562-4228 Hiking Classes. www.clinton.edu Clinton County Health Department 565-4840 Free information. www.co.clinton.ny.us Clinton County Historical Association and Museum 561-0340 Seasonal historical tours. Fee. www.clintoncountyhistorical.org Crete Brothers Recreational Facility (Old Base Gym) 324-7709 Indoor track, open year round. Fees apply. CVPH Rehabilitation and Wellness Center at PARC 324-2024 Indoor walking track, cardiovascular equipment. Membership fees apply. Numerous group exercise classes all included with the cost of membership. Orientation with a Certified Fitness Specialist when you join. www.cvph.org Dannemora 492-7541 Kent Delord House Museum 561-1035 Seasonal. Specialized tours by appointment in winter months. Fee. www.kentdelordhouse.org Northeastern Clinton Central School District 298-8592 Call for details www.nccscougars.org

Get Moving!

7th Edition

Northern Adirondack Central School District 594-7060 Call for details www.nacs1.org Peru School District 643-6420 School grounds open for community walking. www.perucsd.org Plattsburgh’s Heritage Trail 324-7709 Walking/biking trail from Hamilton Street along Lake Champlain to Route 9 South. Plattsburgh State University Summer Safari 564-2035 Summer programs for kids, ages 5-16 in outdoor hiking/learning experiences. Fee. www.summeroncampus.com Ranch Side Park 594-7109 Saranac Central School 565-5735 Indoor track. Open to the residents of the Saranac District 6 – 7:30 a.m. and 7 - 9 p.m., evening hours vary with athletic calendar. www.saranac.org Saranac Lake River Walk Through historic Saranac Lake to Plattsburgh. Free. http://slriverwalk.gather.com Stafford Middle School Heart Smart Trail 563-6800 Valcour Island Light House 561-0340 Open to the public every Sunday, June-Sept. Boat access only. www.lighthousefriends.com

Hockey (Ice and Floor)

Beekmantown 561-1149 Hockey camp. www.byconline.org

Champlain 298-8160 Chazy 846-7544 Chazy Youth Hockey 563-1931, Fees apply. www.usahockey.com/chazy_youth_ hockey_i Dannemora Youth Commission 492-7000 Lake City Stars Arena 561-7672 Public skating, stick and puck available, arena open year-round. Fees apply. North Country Youth Hockey 297-6776 www.ncyhockey.org Plattsburgh Recreation Department 324-7709 www.cretesports.com PSU Sports & Wellness 564-3140 Summer Sports Camps for kids. Class/workshop fees. www.plattsburgh.edu Plattsburgh Youth Hockey 643-2870, Steve Gagnier Boys and girls, ages 4-19. OctMarch. Registration fee. Rouses Point 297-6921 w w w.ro uses p o i n t ny.co m /ci v_ recdep.html YMCA 561-4290 Youth floor hockey program, ages 8 and under. Membership fees. www. plattsburghymca.com

Horseback Riding

A Stable By The River 834-7821 Lessons, training, trail riding and indoor arena. Girl Scouts of the North Country, Inc. 563-1560 Summer. Girls entering grades

4-12. Weekly rates at Lake Clear Camp. www.gsneny.org Paradise Horseback Riding 834-5046 Peru Horse & Pet Center, Inc. 643-2926 Summer. Ages 10+. Riding lessons. Fee. Sun E Hill Farm 297-3506 Lessons, training, breeding, and racing facility. Tamarack Stables 643-0658 Sp r i ng /su m m er/ fa l l. Ages 6+. Western and horsemanship. By appointment. Fee. Willow Hill Farm 834-9746 Children’s equestrian camp. Ages 7-17. Riding lessons. All year. Indoor arena. Fee. www.willowhillfarm.com

Ice Skating

Bailey Avenue Park Boyton Avenue, Plattsburgh Champlain 298-8160 Youth Program. City of Plattsburgh Recreation Department 324-7709 Sledding hill with skating rink at South Platt Street Park Dannemora Youth Commission 492-7000 Lake City Stars Arena 561-7672 Open year-round. Public skating year round for youth and adults. Rouses Point Recreation Center 297-6776 w w w.ro uses p o i n t ny.co m /ci v_ recdep.html

SUNY Plattsburgh Field House, Ronald B. Stafford Ice Arena 564-3060 Skating open to the public during winter months. Call for schedule, fees apply. www.plattsburgh.edu Rouses Point 297-5502 West End Park, Plattsburgh Recreation Department 324-7709 Open to the public.

Inline Skating

Altona 236-7035 Beekmantown 561-1149 www.byconline.org Lake City Skate 566-7528 Indoor youth and adult roller hockey leagues. Open year-round. Fee. Plattsburgh 324-7709 Plattsburgh 562-6860 www.townofplattsburgh.org

Sponsored by Eastern Adirondack Health Care Network

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Rouses Point 297-6921 www.rousespointny.com/civ_ recdep.html

Martial Arts

Adirondack Self-Defense 643-7816 Karate from a Christian perspective. Champlain Valley Fitness & Health Center 561-4163 Japanese youth and adult Karate program, membership required. Fred Villari’s Studio 561-8592 Shaolin Kempo Karate, Ju-Jitsu, Kung-Fu, kickboxing classes for men, women and children ages 4 and up. Master-level instructor. www.villarisofplattsburgh.com

Girl Scouts of the North Country, Inc. 563-1560 Spring/Council program, all ages. www.gsneny.org Global Fitness & Martial Arts 297-3488 Self-defense classes. Fees apply. Premiere Tan and Body Center 561-3127 Classes available. Fees apply.

Racquetball

Bayside Tennis and Health Club 563-9083 Membership and/or class fees. Clinton Community College 562-4228 Racquetball Classes www.clinton.edu Crete Brothers Recreational Facility (Old Base Gym) 324-7709 Indoor track, open year round. Fees Apply. YMCA 561-4290 Membership or fee. w w w . p l a t t s burghymca.com

Rock Climbing

Girl Scouts of the North Country, Inc. 563-1560 Lake Clear Resident Camp. Opportunity to use rock climbing wall at Paul Smiths College. Grades 512. Fee. www.gsneny.org SUNY Plattsburgh Rock climbing wall. Need Fitness Center membership.

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Get Moving!

7th Edition

www.plattsburgh.edu/athletics/fitnesscenter/climbingwall.php The Adirondack Experience (ADX) 564-5292 web.plattsburgh.edu/academics/adx YMCA 561-4290 Rock climbing wall. 21 feet high by 28 feet wide. Can be used for birthday parties. Varying difficulty.

Running Track & Field

refer to Hiking/Walking section for more locations City of Plattsburgh 324-7709 Spring/summer. Fun runs. Indoor track. Fee. www.cretesports.com Clinton County Youth Bureau 565-4750 Hershey Track & Field Program. Fun track & field events for girls and boys ages 9 to 14. Local winners in each age group proceed to the Regional Championship. Sprint technique clinic. Must preregister. USA Olympic Skills Competition, ages 8 to 13, free. www.clintoncountygov.com Momentum Track Club 643-8806 Sponsors local running races and events. Run for Jon Peru. August. www.runforjon.org SUNY Plattsburgh Field and Jogging Trails 564-4000 15 miles of mixed terrain. www.plattsburgh.edu Town of Plattsburgh 563-8133 (ext. 545)

Sailing/Boating

Girl Scouts of the North Country, Inc. 563-1560 Summer, entering grades 1-12. Day and resident Camps. Fee. www.gsneny.org Valcour Sailing Club PO Box 1362 Plattsburgh, NY 12901 www.valcoursailingclub.org

Cross country trails. No fee. www.nysparks.state.ny.us Saranac Lake 891-4150 www.saranaclake.com The Adirondack Experience (ADX) 564-5292 Adventure Education. College credits available. web.plattsburgh.edu/academics/adx/

SCUBA Diving

Sledding

A+ Pro Divers 561-7748 Lake Champlain tours and diving charters. www.bottomtimecharters.com Champlain Dive Center at Snug Harbor 562-3483 www.divechamplain.com YMCA 561-4290 Fee. www.plattsburgymca.com

Skiing

Altona 236-7035 AuSable Chasm Company 834-7454 Nature trails and scenic views. www.ausablechasm.com Beekmantown 561-1149 Skiing camp. www.byconline.org Beartown Ski Area 561-3938 Half pipe, night skiing, 6 km of cross country and snowshoeing trails. www.nelsap.org/ny/beartown.html Champlain 298-8160 Clinton Community College 562-4228 Skiing Classes. www.clinton.edu Point Au Roche State Park 563-0369

City of Plattsburgh Recreation Department 324-7709 Sledding hill at South Platt St. Park.

Snowshoeing

Altona 236-7035 Beartown Ski Area 561-3938 Over 6 km of cross country and snowshoeing trails. www.nelsap.org/ny/beartown.html Beekmantown “Snowshoe” Eagles Club 643-8806 Promotes snowshoeing, racing, track and distance. Snowshoe tours, family and individual. email:[email protected] City of Plattsburgh Recreation Department 324-7709 February snowshoe race. Fee. Clinton County Youth Bureau 565-4750 Introductory snowshoe clinics, free. www.clintoncountygov.com Point Au Roche State Park 563-0369 Free. www.nysparks.state.ny.us Town of Plattsburgh 562-6860 w w w.to w n o f p l a t ts b u rgh .o rg

Soccer

Altona 236-7035 AuSable 834-9052 Beekmantown 561-1149 Soccer skills camp. Ages 5-18. www.byconline.org Black Brook 647-5411 Champlain 298-8160 Chazy 493-5566 City of Plattsburgh Recreation Department 324-7706 Indoor soccer leagues for 6-14 year old boys and girls, fees apply. USA Junior Olympic Skills Competition in for ages 8 – 13, free. www.cretesports.com

Sponsored by Eastern Adirondack Health Care Network

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Clinton Community College 562-4228 Indoor Soccer Classes. www.clinton.edu Clinton County Youth Bureau 565-4750 County Soccer Programs. Variety of instructional clinics. National Youth Games For Soccer. www.clintoncountygov.com Dannemora Youth Commission 492-7000 www.villageofdannemora.com/ recreation.html Ellenburg 594-7340 Jay 647-2204 w w w.to w n o f j ay.co m / to w n / youth/youth.htm Keeseville 834-9059 Mooers 236-7927 Youth Program. Peru 643-2745 www.perutown.com/index.htm Plattsburgh 562-6860 www.townofplattsburgh.org PSU Sports & Wellness 564-3140 Summer sports camps for kids. Class/workshop fees. www.plattsburgh.edu Point Au Roche State Park 563-0369 Spring/summer/fall. www.nysparks.state.ny.us Saranac Soccer Camp Saranac District Office, 492-7451 Saranac 293-6666 Youth Program. Schuyler Falls 563-1129

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Rouses Point 297-6921 w w w.ro uses p o i n t ny.co m /ci v_ recdep.html YMCA 561-4290 Junior Indoor & Outdoor. Fee. www.plattsburghymca.com

Swimming

Altona 236-7035 AuSable 834-9052 AuSable Point State Park 561-7080 www.dec.state.ny.us AuSable Valley Central School 834-2800 Fee. www.avcs.org Beekmantown 561-1149 Summer program, must be 5 years or older. www.byconline.org Black Brook 647-5411 Champlain

Get Moving!

7th Edition

298-8160 Youth Program. Chazy¸ 493-5566 Chazy Lake Beach 492-9788 City of Plattsburgh Recreation Department 324-7709 Clinton County Youth Bureau 565-4750 County swimming programs www.clintoncountygov.com CVPH Rehabilitation and Wellness Center at PARC 324-2024 Heated indoor swimming facility. Membership fees apply. Numerous group exercise classes all included with the cost of membership. Orientation with a Certified Fitness Specialist when you join. www.cvph.org Ellenburg 594-7340 Feinberg Park 236-5944 www.feinbergpark.com Girl Scouts of the North Country, Inc. 563-1560. Grades 1-12, camp rates apply. www.gsneny.org Jay 647-2204 www.townofjay.com/town/youth/ youth.htm Keene 576-4444 Keeseville 834-9059 Lake Champlain Waves Swim Team Adirondack District United States Swimming club since 1989. Competitive swimming club. New members welcome. Ages 6+. Fee. www.lcwaves.org

Macomb State Park 643-9952 nysparks.state.ny.us Mooers 236-7927 Youth Program Peru 726-6231 www.perutown.com/index.htm Plattsburgh 562-6860 www.townofplattsburgh.org Point Au Roche State Park 563-0369 May–Labor Day. Day fee. nysparks.state.ny.us Saranac 293-6666 Youth Program. SUNY Plattsburgh’s Saturday Morning Youth Learn to Swim Program 564-4150 Memorial Hall www.plattsburgh.edu Rouses Point 297-6921 w w w.ro uses p o i n t ny.co m /ci v_ recdep.html YMCA 561-4290 Year round. All ages. Lessons. Youth Summer Day Camp. Fee. www.plattsburghymca.com

Tennis

Altona 236-7035 AuSable 834-9052 Baker’s Acres Campgrounds 293-6471 Seasonal. Bayside Tennis and Health Club 563-9083 Membership and/or class fees. Beekmantown 561-1149 Ages 9 & up. www.byconline.org Black Brook 647-5411 Champlain 298-8160 Chazy 846-7544 Clinton Community College 562-4228 Classes. City of Plattsburgh Recreation Department 324-7709 Dannemora 492-7541 www.townofdannemora.com Keeseville 834-9059

Mooers 236-7927 North Hudson 532-9811 Peru Jenkins Street, next to MiiddleHigh School. Plattsburgh 562-6860 www.townofplattsburgh.org Rouses Point 297-6921 w w w.ro uses p o i n t ny.co m /ci v_ recdep.html YMCA 561-4290 Indoor. Membership or Fee. www.plattsburghymca.com

Volleyball

Altona 236-7035 Beekmantown 561-1149 Ages 9 & up. www.byconline.org CVPH Rehabilitation and Wellness Center at PARC 324-2024 Membership fees apply. Orientation with a Certified Fitness Specialist when you join. www.cvph.org Clinton Community College 562-4228 Volleyball Classes. Dannemora 492-7541 Beach volleyball. www.townofdannemora.com PSU Sports & Wellness 564-3140 Summer Sports Camps for kids. Class/workshop fees. Plattsburgh 562-6860 YMCA 561-4290

Town of Plattsburgh Rec Dept. Sponsored by Eastern Adirondack Health Care Network

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Wiffleball

City of Plattsburgh Recreation Department 324-7709 Adult wiffleball league. www.cretesports.com

Windsurfing

AuSable Point State Park 561-7080 Point Au Roche State Park 563-0369 Day fee.

Yoga

Adirondack Connections/ADK Yoga 561-2869 Classes integrating body mind and health. www.adkyoga.com Adirondack Tai Chi School 563-4236 CVPH Rehabilitation and Wellness Center at PARC 324-2024

Tai-Chi and yoga classes. Numerous group exercise classes all included with the cost of membership. Orientation with a Certified Fitness Specialist when you join. www.cvph.org Champlain Valley Fitness and Health Center 561-4163 Kick boxing, karate, yoga, Pilates and personal trainers. Clinton Community College 562-4143 Reiki, tai chi, yoga, reflexology, meditation and drumming workshops/seminars. Class fees. www.clinton.edu Hometown Fitness and Health Center 492-2500 Aerobics, body sculpting, yoga and pilates classes. Must be 18 years or older. Plattsburgh City School District 957-6000

Get Moving!

For more information on school-related recreational activities, please contact your local school district.

Exercising your brain! Lifestyle changes to prevent or slow down Alzheimer’s

The latest medical research suggests that the best hope for preventing or slowing down Alzheimer’s is to adopt a lifestyle that includes the following: • Avoiding jarring your brain • Staying engaged in social activities with friends, family and others • Exercising your mind to keep your brain in tone • Eating a healthy diet and get regular exercise Scientists are not yet sure how or why good health habits work to overcome a predisposition to Alzheimer’s; and since we don’t fully understand the causes of this disease, we can’t be sure that everyone can avoid getting it. What we do know is that people can reduce some of their risk factors. Avoid Jarring Your Brain Many people who have developed Alzheimer’s disease also have a history of repeated mild trauma to the head. It makes good sense to guard the health of your brain by protecting it from injury as one means of preventing or delaying the onset of dementia: • wear a helmet if you bicycle or ski • wear seatbelts in a car • clear your home of obstructions and slippery places to prevent hitting your head or falling and suffering a head injury

Essex County After School Program 20

Yoga, spring/fall/winter. Fee. www.plattscsd.org Plattsburgh State University Summer Safari 564-2035 Summer yoga program for kids. Fee. www.summeroncampus.com Premiere Tan & Body Center 561-3127 Complete fitness aerobics classes, strength training, yoga, Pilates and belly dance classes available. Fees apply.

7th Edition

Socializing Active involvement with family and a wide network of friends is likely to lower your risk of dementia. Besides stimulating your brain, socializing lessens depression that can result from isolation. Regardless of whether you have many friends or few, it’s also helpful to continue finding other ways to be with people: join a club or civic group, attend classes, continue working, or do volunteer work. Mental Exercise Stimulating your brain can increase the number of brain cells and the connections between the brain cells, and strengthen your current brain cells and connections between them. Recent studies confirm older people can improve their memory and problem-solving skills with practice. Brain cells may die as we age, but research shows that mental and social activities promote new connections between cells. There are countless examples of productive people continuing to do great work decades beyond age 60—proof positive that aging and mental deterioration don’t necessarily go together. Mental exercise has been associated with a reduced risk of getting Alzheimer’s. Do something different or learn something new every day or engage in a challenging activity

that will exercise your brain. Ideas for Exercising the Brain

• Learn something new: how to play a musical instrument, a foreign language, or start a new hobby • Play memory games to improve or train your memory • Visit museums; attend lectures or performances; take a class • Read, especially challenging material • Join a book discussion group • Write. If not a book or article, write in a diary, write letters or emails, or start your memoirs • Do crossword puzzles, Sudoku, jigsaw puzzles • Play board games, card games, other strategy games • Learn a kind of dance that is new to you, which will also give you some exercise • Debate or discuss topics with people • Practice using the opposite hand for something you usually do with your dominant hand It can’t be emphasized enough that it is variety and newness that keep the mind sharp and promote a healthy brain. While it’s important to stay connected with old friends and to engage in comfortable routines, it’s just as important to stretch yourself mentally and socially by seeking out new friends, new experiences and activities.

Sponsored by Eastern Adirondack Health Care Network

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Essex County Adirondack Guides

Adirondack Guide & Outfitting Co. 251-3488 Adirondac Rafting Company 523-1635 Whitewater rafting April though October. www.lakeplacidrafting.com Adirondack Rock & River Guide 576-2041 AMGA accredited guide service. Indoor stone climbing, rock climbing & ice climbing. www.rockandriver.com AuSable River Sport Shop 946-1250 Expert, licensed guide service for all Eastern Adirondack waters. Kayak rentals. www.ausableriversportshop.com Bear Cub Adventure Tours 523-4339 Canoeing, kayaking, mountain biking, and wilderness survival. www.mountain-air.com/canoeing Camp Santanoni 582-5472 Open daily year-round for hiking, biking, and cross country skiing. Guided tours by Adirondack Architectural Heritage during summer. High Peaks Mountain Adventures 523-37647 Skiing, ice climbing, snowshoeing guide service. www.highpeaksma.com Jones Outfitters Ltd. 523-3468 Guided Fishing tours for all levels. www.jonesoutfitters.com Middle Earth Expeditions 523-9572 Whitewater rafting guide. www.adirondackrafting.com

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Whiteface Guide Services 523-1186

Aerobics and Group Activities

Lake Placid Health & Fitness 523-4127 Cardiovascular equipment, aerobic exercise, nutrition programs, fitness gym, personal training and yoga. Swim class for senior citizens. www.placidhealth.com My Time Fitness & Spa Center 546-7160 Summit Fitness 523-1195 Full body circuit classes, studio classes, and cardiovascular equipment. Westport Town Hall 962-4419 WADA building www.westportny.net

Achieve Fitness 597-3313 Cardiovascular equipment, weight training, spinning and pilates classes. Approved provider for Blue Cross and Blue Shield of NENY and AARP. www.bonniesprinkle.com Adirondack Medical Center 523-3311 Behavior modification classes focusing on nutrition and physical activity, etc. www.amccares.org Curves 585-3626 / 891-7698 Baseball, Softball, T-ball Circuit training for center women. Membership fees apply. AuSable Forks Elizabethtown Social Center Youth Commission 873-6408 647-5147 Essex Fitness Center 963-8800

Get Moving!

7th Edition

Elizabethtown 873-6555 www.elizabethtown-ny.com Essex 963-4287 www.essexnewyork.com Keene 576-4444 Minerva 251-2869 Youth. Little League. Moriah 546-8631 Youth Newcomb 582-3211 www.newcombny.com Ticonderoga 585-6265 www.townofticonderoga.com Westport 962-4419 www.westportny.com Willsboro 963-8668 Wilmington 946-7179

Basketball

Chesterfield 834-9042 Elizabethtown 873-6555 www.elizabethtown-ny.com Keene 576-4444 Minerva 251-2869 Moriah 546-8631 Youth. Newcomb 582-3211 www.newcombny.com North Hudson 532-9811 Saranac Lake 891-4150 Ticonderoga 585-6265 www.townofticonderoga.com

Wilmington 946-7179

Biking

Adirondack Mountain Club–Algonquin Chapter 523-3441 Chapter Meetings. Various membership levels. Lodge and High Peaks information center available. www.adk.org Elizabethtown 873-6555 www.elizabethtown-ny.com High Peaks Cyclery 523-3764 Rental available for road and mountain bikes. Guides. Cross country and downhill trails. www.highpeakscyclery.com Keene 576-4444 Lake Champlain Bikeways RR 1 Box 220 Crown Point, NY 12928. Lake Champlain Valley of Vermont, New York, and Quebec, is an 1,100mile network of bicycle routes that includes 26 loops and a 350-mile principal route around the entire lake. email:[email protected] Lake Placid/Essex County Visitors Bureau 523-2445 Maps and information available. www.lakeplacid.com Minerva 251-2869 Mt. Van Hoevenberg 523-2811 Beginner to advanced terrain. North Elba 523-2141 Olympic Sports Complex 523-8972 Mountain biking on cross country ski trails. For all ages and abilities. www.orda.org

Essex County’s Beaches, Parks and Recreation Areas Please call your local school district for information on school parks and their availability.

Bulwagga Bay Park 546-7500 *Hilcrest “Teddy Bear Park” *#1 Main Street Park Lee Park 962-4419 *McKinley St. Park *Mid’s Park Milholland Park 873-3640 Mount Van Hoevenburg Recreation Area 523-1655 *Municipal Beach *Peacock Park *Rotary Mill Pond Parks *Sentinel Park Shipman Youth Center 523-8786 Youth activities. Taylor Pond Campground 647-5250 Thrall Dam Park 873-3640 Wickham Marsh State Game Management Area 873-3640 *Tobacco-free parks

Sponsored by Eastern Adirondack Health Care Network

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Placid Planet Bicycle 523-4128 Bike rentals, maps and informationwww.placidplanetbicycles.com Ticonderoga 585-6265 www.townofticonderoga.com Verizon Sports Complex 523-4436 Mountain bike trails www.orda.org Westport 962-4419 www.westportny.com Whiteface Mountain Complex 946-2223 Summer and fall. New and improved trails, all levels. Mountain biking lessons. Day rates. www.orda.org Whiteface Mountain Regional Visitor’s Bureau 946-2255 or (888) 944-8332 Wilmington wild trail system. www.whitefaceregion.com Wilmington 946-7179

Bowling

Adirondack Lanes 585-6851 Bowl Winkles 523-7868

Riverside Hotel and Bowling Alley 647-9905 Willsboro Lanes 963-8983

Camping

(Campgrounds) Adirondack Loj 523-3441 Historical Adirondack lodge, up to 40 guests. www.adk.org/ad_loj Barber Homestead RV Park 962-8989 3-hole golf, volleyball, and horseshoes. Cabins available. www.barberhomesteadpark.com Blue Ridge Falls Campsite 532-7863 www.blueridgefallscampsite.com Brookwood RV Resorts 585-4462 www.brookwoodrvresort.com Bulwagga Bay Park 546-7500 Marina, playground, beach. www.porthenry.net/campgrounds/ bwb_park.htm Camp Forestmere 327-3537 Camp Santanoni 582-5472

Senior Fitness Achieve Fitness 597-3313 Senior fitness program. Rehabilitation and disability equipment. Senior ages 62 and older. Approved provider for Blue Cross and Blue Shield of NENY & AARP. www.bonniesprinkle.com Lake Placid Health & Fitness 523-4127 Cardiovascular equipment, aerobic exercise, nutrition programs,

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fitness gym, personal training and yoga. Swim class for senior citizens. Discounted rates for senior members, ages 62 and up. www.placidhealth.com RSVP Osteoporosis Exercise Classes 546-3565 Ticonderoga Interlakes Health, Tuesday at 1:30 p.m. Willsboro Congregational Church, Wednesday at 1:30 p.m.

Get Moving!

7th Edition

Open daily year-round for hiking, biking, and XC skiing. Guided tours by Adirondack Architectural Heritage during summer. Crown Point Camp Site 597-3603 Open early May to Columbus Day, boat launch on site. Douglas Corporation of Silver Lake 1-800-201-8061 On private lake. www.douglasresort.com Jan’s Country Park 597-3455 Kampsite of America, Lake Placid KOA 946-7878 Fishing, golfing, horseback riding, mountain biking, mountain climbing, hiking, swimming, canoeing and kayaking. www.koacampground.com Magic Pines Campground 873-2288 Swimming, tennis, basketball, and playgrounds. www.magicpines.com Medcalf Acres Campsite 532-7261 or 461-1730 Cabins and trainer rentals. RVs welcomed. www.medcalfacres.com

Moriah 546-8631 Newcomb 582-3211 Youth www.newcombny.com North Pole Campground and Motor Inn 946-7733 18-hole putt‘n play mini golf, swimming, picnic area, playgrounds. On The River Campground 532-7768 Swimming and playground, spring/ summer/fall. www.ontherivercampgrounds.com Port Henry’s Champ Beach RV Park 546-7123 Snack bar, playground, swimming with lifeguard. w w w. p o r t h e n r y.c o m / c a m p grounds/champ_beach.htm Putnam Pond State Campground 585-7280 Canoe and rowboat rentals, boat launch and handicapped sites. Schroon Lake Campground 532-9999 Whispering Pines Campground 523-9322 Shower facility, volleyball court, and picnic area. Willsboro Bay Marina 963-7276 www.wbm.us Yogi Bear’s Jellystone Park At Paradise Pines Camping Resort 532-7493 or (800) 232-5349 Beach, pool, spa, cabin/trailer rentals, mini-golf, scavenger hunts ect. Seasonal. www.paradisepines.com

(Youth Camps) Camp Baco for Boys 251-2919 Summer camp for boys, various

activities. www.campbaco.com Camp Che-no-wan for Girls 251-3129 Summer camp for girls, various activities. www.campbaco.com Camp Dudley YMCA 962-4720 All-boys camp to develop morals and fellowship, various activities. www.campdudley.org Camp Pok-O-MacCready 963-7656 Boys and girls camp, ages 6-16. www.pokomac.com Cornell Cooperative Extension 962-4810 4-H Youth Program. Minerva 251-2869 Summer Youth Program. Camping/hiking trips. North Country School Camp Treetops 523-9329 Boys and girls summer camp, ages 8-14. Various outdoor activities. www.nct.org Word of Life Island (800) 965-7177 Youth Camp. Ages 13-18. www.wol.org

Canoeing/Kayaking

Adirondack Lakes & Trails Outfitters 891-0414 Rentals and guided trips. www.adirondackoutfitters.com Adirondack Guide & Outfitting Co. 251-3488 Adirondack Mountain Club, Algonquin Chapter 523-3441 Chapter Meetings monthly. Various membership levels. www.adk.org

Bulwagga Bay Park 546-7500 Marina, playground, beach. www.porthenry.net/campgrounds/ bwb_park.htm Cloud Splitter Outfitters 582-2583 Canoe and kayak rentals. Elizabethtown 873-6555 www.elizabethtown-ny.com Kampsite of America, Lake Placid KOA 946-7878 Fishing, swimming, canoeing and kayaking. www.koacampground.com Keene 576-4444 www.keeneny.com Lake Everest 946-2255 Calm waters for kayaking and canoeing. www.whitefaceregion.com Lake Placid 523-2597 Maypine Marina 532-7884 Canoe and kayak rentals. Minerva 251-2869 Summer Youth Program. Canoeing lessons. Moriah 546-8631 Newcomb 582-3211 Youth and adult. www.newcombny.com North Country School -- Camp Treetops 523-9329 Boys and girls summer camp, ages 8-14. Canoeing and kayaking activities. www.nct.org North Elba 523-2141

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North Hudson 532-9811 Ticonderoga 585-6265 www.townofticonderoga.com White River Falls 946-2255 Whitewater kayaking. www.whitefaceregion.com Willsboro 963-8668 Wilmington 946-7179

Dance

Lake Placid Center for the Arts 523-2512 Summer dance camp for kids. www.lakeplacidarts.org Lake Placid School of Ballet 523-2512 North Country Ballet Ensemble Serving Clinton, Essex and Franklin Counties. Ages 5 and up. Contact Marty (891-9795) or Alice (563-6327) for more information. www.balletplattsburgh.org The Olympic Center School of Ballet 523-1655, ext. 223 or 295 Classes, ages 4 and up, fees apply. www.orda.com Wilmington 946-7179

Exercise and Strength Training

Achieve Fitness 597-3313 Cardiovascular equipment, strength training equipment. Approved provider for Blue Cross Blue Shield of NENY and AAPR. www.bonniesprinkle.com Adirondack Medical Center Cardiac Rebabilitation Program-Phase II 523-3311, ext. 4516. Supervised exercise program, education, and support. Call for rates. www.amcares.org

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Essex Fitness Center 963-8800 Keene Fitness 576-2500 Cardio, weights, spinning and personal training. www.keenefitness.com Lake Placid Health & Fitness 523-4127 Cardiovascular equipment, aerobic exercise, nutrition programs, fitness gym, personal training and yoga. www.placidhealth.com My Time Fitness and Spa Center 564-7160 Summit Fitness 523-1195 Full-body circuit classes, and cardiovascular equipment, Hammer strength equipment and free weights.

Fish & Game

*Each year, the last weekend in June is designated as Free Fishing Days in New York State. During those two days, anyone can fish in New York State and no fishing license is required.* Lake Placid 523-2597 Moriah 546-8631 Youth. The Bass Coach 597-4240 Pro bass guide and bass fishing school.

Football

PAL Football League 563-0302 www.plattsburghpal.com Ticonderoga 585-6265 www.townofticonderoga.com

Gardening

Cornell Cooperative Extension: Essex County

Get Moving!

7th Edition

962-4810 www.cce.cornell.edu

Races (Multisport)

HSBC Ironman USA Lake Placid 523-2665 www.ironmanusa.com USA Adventure Camps and Clinics Youth triathlon clinics, ages 13-18. Registration fees apply. www.usaadventurecamps.com

Hiking & Walking

Refer to Parks section for additional locations Adirondack Mountain Club, Algonquin Chapter 523-3441 Hiking/walking chapter. Seasonal outings. Various membership levels. Lodge and High Peaks information center available. www.adk.org Chesterfield 834-9042 Cobble Hill Golf Course & Recreation Area 873-2664 Elizabethtown 873-6555 Over 30 miles of trails. Fort Ticonderoga 585-2821 June-Oct. Daily tours, museum exhibits, and educational programs. Call for rates. www.fort-ticonderoga.org High Falls Gorge 946-2278 Half-mile round-trip walk, self guided and professional tours. Yearround attraction. www.highfallsgorge.com Keene 576-4444 www.keeneny.com Lake Placid 523-2597 www.lakeplacid.com

Minerva 251-2869 Summer Youth Program. Camping/hiking trips. Newcomb 582-3211 www.newcombny.com Newcomb VIC 585-2000 3.6 miles of trails. Call for conditions, reference website for maps. Free to the public. www.adkvic.org North Country Healthy Heart, Essex/Franklin Counties 891-4471 Free information. North Elba 523-2141 Olympic Regional Development Authority Olympic Arena 523-1655 Indoor walking, ¼-mile loop. Free. www.orda.org Pok-O-Moonshine 834-9045 Hiking, biking, rock climbing. Dayuse facilities. Port Henry Town Hall 546-9933 Historical interpretive path. Saranac Lake 891-1990 www.saranaclake.com Schroon Lake Chamber of Commerce 532-7675 Hiking trails. www.schroonlake.org Ticonderoga 585-6265 www.townofticonderoga.com Ticonderoga Central School District 585-6674 Willsboro 963-8668

Horseback Riding

The Bark Eater 576-2221 Pleasure scenic riding. English, Western and Polo lessons. Instruction and horseback lessons. www.barkeater.com

Ice Skating

Wilmington 946-7179 Veterans Memorial Highway, Whiteface Mountain 946-2223, ext. 214 Eight-mile climb. Seasonal. Willsboro Central School 963-4456 www.willsborocsd.org

Hockey (Ice and Floor)

Keene 576-4444 www.keeneny.com Minerva 251-2869 Olympic Regional Development Authority 523-1655 www.orda.org Wilmington 946-7179 Willsboro 963-8668

Chesterfield 834-9042 Elizabethtown 873-6555 www.elizabethtownny.com Lake Placid 523-2597 Keene 576-4444 www.keeneny.com Minerva

251-2869 Newcomb Skating Rink 582-4901 Outdoor rink with warm-up facility. Seasonal. www.newcombny.com Olympic Center Ice Arenas 523-1655 Various programs and camps for figure skating, child to adult. Dec – March, public skate. Rentals available, fees apply. www.lakeplacidskating.com www.orda.org Ticonderoga 585-6265 Wilmington 946-7179

Inline Skating

Chesterfield 834-9042 Wilmington 946-7179

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Martial Arts

Keene Fitness 576-2500 Yoga, pilates and martial arts classes. www.keenefitness.com

Rock Climbing

Adirondack Alpine 576-9881 Rock/ice climbing instruction available for all ages and abilities. www.alpineadven.com Adirondack Rock & River 576-2041 Indoor and outdoor rock and ice climbing instruction available. www.rockandriver.com Avalanche Adventures 523-1195 Indoor rock climbing, year-round, fees apply. www.avalancheadventures.com Eastern Mountain Sports Climbing School 1-800-310-4505 www.emsclimb.com Keene 576-4444 www.keeneny.com

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North Country School -- Camp Treetops 523-9329 Boys and girls summer camp, ages 8-14. Rock climbing and hiking activities. www.nct.org The Adirondack Experience 523-1718 Intervention program for at-risk youth. Various activities including rock climbing and ice climbing. www.adkexperience.com Wilmington 946-7179

Summer Youth Program. Sailing lessons. North Country School -- Camp Treetops 523-9329 Boys and girls summer camp, ages 8-14. Sailing and instruction. www.nct.org

Running/Track & Field

Skiing/Snowboarding

Refer to Hiking/Walking section for more locations Whiteface Uphill Footrace 946-2255 Annual 8-mile footrace climbing 3,500 feet. Registration fees apply. www.whitefaceregion.com

Sailing/Boating

Lake Placid Marina, Inc. 523-9704 Scenic tours of Lake Placid. Minerva 251-2869

Get Moving!

7th Edition

www.barkeater.com Ticonderoga 585-6265 www.townofticonderoga.com Whiteface Mountain Ski Area 946-7175 Nov-April. 76 trails of intermediate to advanced terrain. www.whiteface.com Wilmington 946-7179

SCUBA Diving

Jones’ Aqua Sports 963-1150 Full service scuba charters on Lake Champlain. www.divechamplain.com

Adirondack Mountain Club, Algonquin Chapter 523-3441 Meetings. Seasonal outings. Various membership levels. www.adk.org Cascade Cross Country Ski Center 523-9605 20 km of trails, night skiing and rentals. www.cascadeski.com Chesterfield 834-9042 Cobble Hill Golf Course & Recreation Area 873-2664 Cross country and telemark. Free. Crowne Plaza Resort & Golf Club 523-4460 Cross country trails. www.lakeplacidcp.com Elizabethtown 873-6555 Cross country skiing. www.elizabethtown-ny.com Keene 576-4444 www.keeneny.com Harborhill Inn & Cottages 891-2784. Cross country and snowshoeing trails. www.adirondackvacations.com

Snowshoeing

High Falls Gorge 946-2278 Year-round attraction. Self-guided tours. Cross-country skiing. Ski rentals available. www.highfallsgorge.com Lake Placid 523-2597 Minerva 251-2869 Winter Youth Program. Skiing lessons on Sundays. Mount Van Hoevenberg 523-2811 Cross country trails. Fee. Newcomb VIC 585-2000 3.6 miles of trails. Call for conditions, reference Web site for maps. Free to the public. www.adkvic.org Olympic Trail Complex 523-1655 50 km of cross country trails used during Olympic games. www.orda.org Olympic Ski Jump Complex 523-2202 Ski jumping and free-style skiing. www.orda.org The Bark Eater 576-2221 20 km of cross country trails.

Adirondack Mountain Club, Algonquin Chapter 523-3441 Chapter Meetings. Seasonal outings. Various membership levels.www.adk.org Elizabethtown 873-6555 www.elizabethtown-ny.com Harborhill Inn & Cottages 891-2784 Cross country skiing and snowshoeing trails. www.adirondackvacations.com High Falls Gorge 946-2278 Year-round attraction. Self-guided tours. Snowshoe trails and rentals available. www.highfallsgorge.com Lake Placid 523-2597 Keene 576-4444 www.keeneny.com Minerva 251-2869 Winter Youth Program. Snowshoeing lessons. Mount Van Hoevenberg 523-2811 Cross country trails and snowshoeing. Fee.

Newcomb VIC 585-2000 3.6 miles of trails. Call for conditions, reference Web site for maps. Free to the public. www.adkvic.org Saranac Lake 891-4150 www.saranaclake.com Ticonderoga 585-6265 www.townofticonderoga.com Willsboro 963-8668 Wilmington 946-7179 Wilmington Wild Forrester 946-2255 Wild trails. Veterans Memorial Highway open for snowshoeing when road is closed due to weather. www.whitefaceregion.com

Soccer

Elizabethtown 873-6555 www.elizabethtown-ny.com Keene 576-4444 www.keeneny.com Lake Placid 523-2597 Minerva 251-2869 Moriah 546-8631 Youth. Newcomb 582-3211 www.newcombny.com North Elba 523-2141 North Hudson 532-9811 Ticonderoga 585-6265 www.townofticonderoga.com Willsboro 963-8668

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Swimming

Elizabethtown 873-6555 www.elizabethtown-ny.com Keene 576-4444 www.keeneny.com Lake Placid 523-2597 Lake Placid Health & Fitness 523-4127 Swim classes and indoor lap pool. www.placidhealth.com Minerva 251-2869 Summer Youth Program. Red Cross swimming lessons. Moriah 546-8631 Newcomb 582-3211 Youth. www.newcombny.com North Country School -- Camp Treetops 523-9329 Boys and girls summer camp, ages 8-14. Various outdoor activities including swimming. www.nct.org North Elba 523-2141 Saranac Lake 891-4150 www.saranaclake.com Ticonderoga 585-6265 www.townofticonderoga.com Westport 962-4419 www.westportny.com Willsboro 963-8668 Wilmington 946-7179

Elizabethtown 873-6555 www.elizabethtown-ny.com Keene 576-4444 www.keeneny.com Keene Valley Country Club 576-9873 Fees apply. Lake Placid 523-2597 Minerva 251-2869 North Elba 523-2141 North Hudson 532-9811 Ticonderoga 585-6265 www.townofticonderoga.com Westport 962-4419 www.westportny.com Willsboro 963-8668 Wilmington 946-7179

Volleyball

Keene 576-4444 www.keeneny.com

Tennis

Chesterfield 834-9042

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Get Moving!

7th Edition

Eating Well as We Age

Yoga

Achieve Fitness 597-3313 Cardiovascular equipment, spinning & pilates classes. Approved provider for Blue Cross and Blue Shield of NENY and AARP. www.bonniesprinkle.com Keene Fitness 576-2500 Yoga, pilates, and martial arts classes. www.keenefitness.com Lake Placid Health & Fitness 523-4127 Cardiovascular gym, personal training, and yoga. www.placidhealth.com North Hudson 532-9811 Westport 962-4419 www.westportny.com Willsboro 963-8668

For more information on school-related recreational activities, please contact your local school district.

By Amanda Knoles Foods can be powerful medicines that control how we look, feel and perform. By choosing healthier foods, we can lose fat, grow muscle, gain energy and literally turn back the clock. Controlling blood sugar is one of the best “tricks” available to force your body to shed fat. Instead of eating foods with lots of refined flours and sugar, switch to whole grains, beans, fruits and vegetables for a steady stream of energy. Researchers have found that those who consume massive amounts of processed foods hasten their aging process. Slow-burning carbohydrates keep blood sugar in a healthy range and maintain a constant level of mental and physical energy. Slow-burning carbohy-

drates include oatmeal, baked beans, lentils, barley, wheat bulgur, broccoli, tomatoes, asparagus, lima beans, peas, and artichokes. Fast-burning sugar products to avoid include white bread, pancakes, bagels, soft drinks, desserts, and candy. Fiber is also an important part of a healthy diet. The more fiber you eat, the slower sugar will be absorbed into the blood. Fiber also slows the absorption of carbohydrates from the intestine into the bloodstream. The best fibers for keeping blood sugar levels down include high quality breakfast cereals, whole grains and beans. Foods made with whole grains rather than refined flour products are higher in fiber, vitamins and minerals. Beans are great sources of vitamins, minerals, and fiber and can be

useful as low-fat, high-protein alternatives to meat. Stir-fries and casseroles are good ways to mix smaller meat portions with larger vegetable portions. The American Heart Association stresses that it’s important to choose foods low in saturated fatty acids, cholesterol and sodium. Total fat intake should be no more than 30 percent of calories daily. Saturated fatty acids and trans-fatty acids should be less than 10 percent of those calories, polyunsaturated fatty acid intake should be 8 to 10 percent, and monosaturated fatty acids should make up no more than 10 to 15 percent. Cholesterol intake should be less than 300 milligrams per day, and sodium intake should be no more than 2.4 grams per day.

The American Heart Association offers the following tips for a heart healthy diet: • Buy lean cuts of beef and pork. USDA Select beef contains the least fat. The second leanest grade is choice. • Eat fish at least one or two times a week. It is low in saturated fat and can be prepared in many ways. Buy fish filets and bread and bake them yourself. The coatings on prepared fish add to their fat content, weight and cost. • Extend meat flavor by serving small portions of meat with vegetables, pasta and rice. • Buy fat-free and one percent fat milk rather than 2 percent fat or whole milk. Skim milk in half gallons costs less than quarts. • Substitute low fat or nonfat buttermilk yogurt, ice cream, sour cream and frozen yogurt for the regular items. • Low fat cottage cheese can replace ricotta cheese in most recipes. • Buy bread that’s whole grain and enriched

with B vitamins and iron. • Try no-fat baked goods and naturally sweetened products. • Try adding other greens like endive, escarole, spinach and cabbage to salads. • Limit your intake of pickles, relishes, olives, etc. They are very high in sodium. • Buy fruit juices instead of fruit drinks and choose juices high in Vitamin C like orange, grapefruit and tomato juice. • Turn to fresh fruits and vegetables as snacks and desserts instead of high calorie cakes, cookies and pies. • Purchase fat-free, low fat, low sodium and baked varieties of crackers and snack chips but remember low fat doesn’t mean there are no calories. Substitute flavorful salsa and hummus for fat-laden sour cream and cheese dips.

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Franklin County Adirondack Guides

Adirondack Connections 359-2911 Adirondack guide service. Various activities available. www.adirondackconnections.com Adirondack Foothills Guide Service 359-8194 New York State Outdoor Guide Association member. Fishing, hunting, canoeing, kayaking and camping. www.adkfoothills.com Adirondack Lakes & Trails Outfitters 891-7450 Canoe and kayak guided tours with professionally trained staff. Families welcomed. www.adirondackoutfitters.com Adirondack Pioneer Outfitters & Guide Service 891-7543 Ampersand Bay Boat Club 891-3001 Kayaking, canoeing and sailing on connected waterways. www.ampersandbay.com Mac’s Canoe Livery, McDonnell’s Adirondack Challenges 891-1176 Day and overnight canoe trips through St. Regis canoe wilderness. www.macscanoe.com St. Regis Canoe Outfitters 891-1838 Guided day trips and vacations. www.canoeoutfitters.com Tahawus Limited 891-4334 A licensed Adirondack guide service, angling, canoeing, ect. For all ages. www.adirondackguides.com

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Malone YMCA 483-2354 Indoor Basketball and other youth programs. Fees apply. www.maloneymca.com

Biking

Aerobics and Group Activities

Fitness Express 359-7525 Strength and cardio circuit training for women of all ages. Hart to Heart Fitness Center 358-3200 Aerobics classes, indoor track, strength training equipment, and cardiovascular equipment. North Country Community College 891-2915 Weight room, pool, and gym. Fees. www.nccc.edu St. Regis Mohawk Reservation-Let’s Get Healthy Program 358-3141, ext. 145 or 178 Free. YMCA 483-2354 Aerobic and fitness programs, personal trainers, Nautalis equipment, and cardiovascular equipment. Youth basketball, karate, soccer. Senior citizens: discounted rate for age 65 and older. www.maloneymca.com

Get Moving!

7th Edition

Baseball, Softball, T-ball

Bangor 483-2749 Bombay 358-2393 Chateaugay 497-3126 Clinton 497-6647 Constable 483-5249 Fort Covington 358-3125 Malone Lions Baseball 483-0819 Youth learn sportsmanship and the fundamentals of baseball.

Basketball

Bangor 483-2749 Bombay 358-2393 Chateaugay 497-3126 Fort Covington 358-3125

Franklin County Mountain Bike Trails 483-6788 Franklin County Tourism. Information and maps available. www.adirondacklakes.com Fredericks 481-5833 Bike Rentals. The Adirondack North Country Association 891-6200 Adirondack Mountain Bicycling Initiative. Bikeways of the North Country Adirondack Region. www.adirondack.org Waverly 856-9482

Bowling

Chateaugay Community Bowling Center 497-6581 Lake View Lanes 359-2234 Lucky Strike Lanes 483-5220 Tupper-Bowl Inc. 359-2234

Camping

(Campgrounds) Babbling Brook R.V. Park 358-4245 Playground exercise equipment. www.babblingbrookrvpark.com Blue Jay Campsite 359-3720 Buck Pond 891-3449 Deer River Campsite 483-0060 Woods and lake access. Beach,

recreation room, giftshop, laundromat, fishing. Canoe, rowboat, paddleboat, and rentals. Seasonal rates available. www.deerrivercampsite.com Donaldson’s Campsite 891-4070 Fish Creek 891-4560 High Falls Park 497-3156 Over 200 campsites on the Chateaugay River. Nature trails and waterfalls. www.highfallspark.com Junction Campsite 891-1461 or 891-9858 www.newyorksnowmobiling.com/ campgrounds.html Little Wolf Campsite 359-3000 Meacham Lake 483-5116 Pine Ridge Campsite 358-4125 Baseball, basketball, swimming, walking and biking trail, fishing, horseshoes, ect. www.pineridgeparkcampsite.com Pioneer Village 891-4572 20 campsites, playing fields and playgrounds. Open May – October. Ponderosa Campsite 497-6430 Member of the Northeast Camping Association. Rollins Pond 891-3239 Saranac Lake Island 891-3170 Boat access only www.saranaclake.com St. Regis Falls Scenic Campsite 856-9820 www.stregisfallsny.net

Franklin County’s Beaches, Parks and Recreation Areas Please call your local school district for information on school parks and their availability.

Chateaugay Park 497-6191 Franklin County Tourism 481-1704 Information on parks and recreational facilities. Free. Kiwanis Park 481-1500 Memorial Recreation Park 483-3550 Saranac Lake Area Youth Program Gateway Youth Center 891-5460 Summer youth programs. Free. www.saranaclakeyouthcenter. com Sellers Field 481-1500 Tupper Lake Village Municipal Park 359-3328 Fishing, tennis, volleyball, basketball, ice skating, baseball, tubing, sledding, and ice fishing.

For more information on school-related recreational activities, please contact your local school district.

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(Youth Camps) Camp Chateaugay 1-800-431-1184 Summer camp for children, various activities. www.chateaugay.com Cornell Cooperative Extension 483-7403 4-H Youth Program: ages 5-19. www.cce.cornell.edu

Canoeing/Kayaking

Adirondack Canoes & Kayaks 359-2174 www.capital.net/com/adkcanoe Adirondack Navigation Services Inc. 359-9405 Ampersand Bay Resort & Boat Club 891-3001 Rentals. www.ampersandandbay.com Deer River Campsite 483-0060 Lake access with beach. Canoe, rowboat, paddleboat rentals. Seasonal. www.deerrivercampsite.com Department of Environmental Conservation (Region 5) 897-1200 Trail conditions, backcountry information, free brochures. www.dec.ny.gov Fredricks Hobie Kayaks 481-5833 Rentals available.

Mac’s Canoe Livery 891-1176 Rentals and races. www.macscanoe.com Raquette River Outfitters 359-3228. Rentals for canoeing, kayaking, and camping. www.raquetteriveroutfitters.com St. Regis Canoe Outfitters 891-1838 Rentals, maps, and route planning. www.canoeoutfitters.com Waverly 856-9482

Dance

Bangor 483-2749 Inner Quest Yoga & Wellness Center 891-9944 Dance and ballet classes, fees apply. www.innerquestyoga.net North Country Ballet Ensemble Serving Clinton, Essex, and Franklin Counties. Contact Marty (891-9795) or Alice (563-6327) for more information. Ages 5 and up. www.balletplattsburgh.org

Exercise and Strength Training

Alice Hyde Medical Center Cardiac Rehabilitation Program, Phase I, II, III 483-3000, ext. 582

Senior Fitness Hart to Heart Fitness Center 358-3200 Aerobics classes, indoor track, strength training equipment & cardiovascular equipment. Discounted rates for Senior Citizens, 55 years and older.

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Malone YMCA 483-2354 Aerobic and fitness programs, personal trainers, Nautilus equipment and cardiovascular equipment. Discounted Senior citizens 65 and older. www.maloneymca.com

Get Moving!

7th Edition

Supervised exercise programs, education, support. Call for rates. www.alicehyde.com Club Saranac Fitness Center 891-6463. 24-hour key club. Personalized exercise programs, nutritional counseling, and strength training. Call for rates. Hart to Heart Fitness Center 358-3200 Full cardiovascular equipment, strength training equipment, free weights, and body sculpting classes. Call for rates. Malone YMCA 483-2354 Fitness programs, personal trainers, Nautilus equipment, and cardiovascular equipment. www.maloneymca.com North Country Community College 891-2915 Weight room, pool and community gym. Fees. www.nccc.edu Paul Smith’s College 327-6389 Cardiovascular equipment, pool, weights. Membership fee. www.paulsmiths.edu Saranac Lake Youth Center “The Getaway” 891-2973 After-school and weekend youth activities.

St. Regis Mohawk Reservation Let’s Get Healthy Program 358-3141, ext. 145 or 178. Free.

Fish & Game

*Each year, the last weekend in June is designated as Free Fishing Days in New York State. During those two days, anyone can fish in New York State and no fishing license is required.* Department of Environmental Conservation (Region 5) 897-1200 Trail conditions, backcountry information, free brochures. www.dec.ny.gov Lake Colby Fishing Classic 891-7050 Annual ice fishing event in March, youth and adult categories. Fees apply. www.adirondacklakes.com Malone Fish & Game Club 483-3227 Call for rates. Saranac Lake Fish & Game Club, Inc. 891-2560 www.saranaclakefishandgameclub. net The Tupper Lake Rod and Gun Club Northern Challenge 359-9715 Annual ice fishing derby in February on Lake Simon. www.tupperlakerodgunsportsclub. bravehost.com/index.htm

Football

PAL Football Program 563-0302, Brian Major www.plattsburghpal.com

Gymnastics

Inner Quest Yoga & Wellness Center 891-9944 www.innerquestyoga.net The Flip Factory

483-4323 Women’s/men’s competitive gymnastics, general and preschool classes.

Races (Multisport)

Chilly Ski Festival 327-3000 Family cross country skiing competition, entry fees apply. www.adirondacklakes.com North Country Community College, Run of the Mill 5k Run 483-4151, ext. 282. www.nccc.edu

Hiking & Walking

Refer to Parks section for additional locations Chateaugay Central School 497-6611 Walking program. Free. www.chateaugay.org Department of Environmental Conservation (Region 5) 897-1200 Trail conditions, backcountry information, free brochures www.dec.ny.gov LP Quinn Elementary School 359-2981 Indoor walking track. Ages 18 and older or accompanied by adult. Waiver applies. Free. 5 – 8 p.m. www.tupperlakecsd.net Malone Middle School 483-7801 Walking program. Free. www.malone.k12.ny.us Moriah Central School 546-3301 North Country Healthy Heart Essex/Franklin Counties 891-4471 Free information Paul Smiths VIC 327-3000 9.5 miles of trails. Free. Wheelchair accessible. www.adkvic.org

Salmon River School 358-6600 Indoor walking program, open during school year only. Free. www.srk12.org Saranac Lake 891-0490 River Walk. Free. St. Regis Falls Central School 856-9421 Free. www.fehb.org/stregis.htm Tupper Lake Walking Trail Free. Waverly 856-9482

Horseback Riding

Cold River Ranch Corey’s 359-7559 Overnight wilderness horseback trips. Reservations needed. Emerald Springs Ranch 891-3727 Small groups, children welcomed. Open rain or shine. www.emerald-springs.com River Valley Enterprise 483-2292 Riding lessons, boarding, and indoor arena. XTC Guest Ranch 891-5684 Sleigh rides in old-fashioned Curriers and Ives. www.sleighrides.com

Ice Skating

Fort Covington 358-3125 Salmon River School District 358-6600 Ice skating open to the public. Sat. 5-7 p.m., seasonal. Free. www.srk12.org Saranac Lake Civic Center 891-3800 Figure skating lessons, open skate. Fees apply. www.saranaclake.com

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Malone YMCA 483-2354 Indoor youth soccer program. Fees apply. Call for details and team information. www.maloneymca.com

Tupper Lake Civic Center 359-2531 Free public skating, seasonal. Nov – April.

Racquetball

Hart to Heart Fitness Center 358-3200 Racquetball courts, call for rates.

Swimming

Rock Climbing

Paul Smith’s College 327-6389 Indoor climbing wall. Fees apply. www.paulsmiths.edu

Skiing

Dewey Mountain Recreation Area 891-2697 Free to public, 15km of trails, novice to advanced terrain. www.deweyskicenter.com Mt. Pisgah Ski Area 891-0970 Skiing, snowboarding, tubing. Fee. www.saranaclake.com Paul Smiths VIC 327-3000 9.5 miles of trails. Call for conditions, reference Web site for trail maps. Free. www.adkvic.org/paulsmiths.html Titus Mountain Inc. 483-3740 27 trails, ski instruction, night skiing, tubing, and rentals. www.titusmountain.com Waverly 856-9482

Sledding

Mt. Pisgah 891-0970 Snow tubing. www.saranaclake.com Titus Mountain Inc. 483-3740

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27 trails, ski instruction, night skiing, tubing, and rentals. www.titusmountain.com

Snowshoeing

Dewey Mountain Recreation Area 891-2697 Free to public, 15 km of trails, novice to advanced terrain. www.deweyskicenter.com Paul Smith’s College Striders Club 327-6211 Host of snowshoe races and family outings. email: [email protected] www.paulsmtihs.edu Paul Smiths VIC 327-3000. 9.5 miles of trails. Call for conditions, reference Web site for trail maps, free. www.adkvic.org/paulsmiths.html

Bangor 483-2749

Soccer

Get Moving!

7th Edition

Constable 483-5249 Malone 483-4570 Swimming program, with basic rescue training. North Country Community College 891-2915 Swimming lessons, high impact water aerobics. Fees. www.nccc.edu Paul Smith’s College 327-6389 Pool. Membership fees. www.paulsmiths.edu Waverly 856-9482

Bangor 483-2749

Tennis

Volleyball

Bangor 483-2749 Wilmington 946-7179

Yoga

Hart to Heart Fitness Center 358-3200 Yoga and pilates, rates apply. Inner Quest Yoga & Wellness Center 891-9944 Tai-chi, pilates, and yoga. www.innerquestyoga.net

The Keys to Burning Fat By Brian Whitaker The National Institutes of Health report that 1 out of 3 Americans are officially overweight. We spend over $33 billion every year on weight loss products, yet we struggle and struggle to lose a few pounds. Why is it so hard? In the bad old days, fat storage was tied to survival. Love handles and chunky thighs kept our ancestors alive when the skinny people starved to death. Extra fat meant extra opportunities to reproduce as well. Since the genes for fat storage were so useful, our ancestors passed them down to you. Today, most Americans aren’t in immediate danger of starving but we still store excess calories in our legs, buttocks, and bellies. So what’s the key to losing weight? Well, there isn’t a single key, but here are four basic habits that help us open the door to losing weight: Habit #1: Tiptoe Through the Tulips Most of us don’t get enough exercise. When we do, we’re often “weekend warriors,” getting out on Saturday or Sunday for a high-intensity game of basketball, a bike ride, or a day of yard work. This approach isn’t much help when we try to lose weight. Regular, moderate intensity workouts are best. Believe it or not, recent studies have shown that a long, slow walk before dinner is probably the best way to lose weight. It works because fat is a low-energy fuel, and the body uses it for low-energy activities like slow walking. A walk before dinner also reduces our appetite and speeds up our metabolism. Habit #2: Spread Out the Spread Most obese Americans skip breakfast and eat heavy meals in the evening. This is a big mistake. Our bodies love to store fat, and they do a great job when there’s food in our bellies and it’s late in the day. Also, people who skip breakfast appear to have slower metabolisms, and so are more likely to put on fat. Instead, always eat a small breakfast, and learn to eat several small meals throughout the day. This strategy is called grazing. Doing this fools our bodies into immediately using our food instead of converting it to fat. Also, we won’t feel as sleepy in the

early afternoon or evening because small meals balance insulin levels and keep our blood sugar levels in check. Habit #3: Learn to Make a Muscle When we start restricting calories, we lose more muscle than fat. Muscle goes first because it’s more metabolically active than fat and it’s a better fuel. We’ll lose weight, but we end up with weakened muscles and lots of flab. On the bright side, because muscle is more metabolically active, it helps you burn calories. A pound of muscle that’s not doing anything still burns 40 calories every day. So weight training and resistance training help us lose fat by building muscle. Simple exercises like push-ups and crunches can help build the muscle mass we need. Also, spending thirty minutes twice a week working out with free weights or exercise machines at a gym is a great approach to building muscle and losing weight. Habit #4: Stay Cool When stressed, our bodies produce two hormones. The first is adrenaline, which is commonly called the “fight or flight” hormone. It prepares us to either run away or attack, and it does this by sending fat into the bloodstream so it can be used for extra energy. But since few of us get chased by wild animals, our fat hangs around in our blood until another hormone grabs it. That hormone, called cortisol, takes the fat and shoves it right into our abdominal region. And as we all know, abdominal fat is strongly connected to heart disease and clogged arteries. Conclusion: Keep it Up For most people, the hardest part of burning fat is changing old habits. Going on regular walks, learning to eat five or six times a day, building muscle and coping with stress are all habits that have to be learned. And with any habit, we should expect to backslide. Habits are stubborn things, and breaking old ones is tough. But if you can adopt these four habits and make them your own, you’ll make progress on your battle with the bulge.

Sponsored by Eastern Adirondack Health Care Network

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Do You Have a Chronic Disease? Sign up for a self-management workshop! Individuals who have completed the workshops have reported increased knowledge, increased frequency of exercise and relaxation, increased self-confidence, decreased depression, decreased pain and a decrease in physician visits. Self-management workshops are six-week, research-based courses that meet once a week for 2 to 2.5 hours. The course teaches people to manage their disease and lessen its effects. The course covers topics such as: • Exercise for fun and fitness

Complete and return this survey to us, and you will receive a complimentary gift (while supplies last) courtesy of the Eastern Adirondack Health Care Network! 1) Using a rating scale, ranging from 1 to 5, how useful was the information provided in the guide? Not useful 1 2 3 4 5 Very useful 2) What part of the publication was most useful to you? Articles

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Free Chronic Disease Self-Management workshops, Arthritis Exercise Programs and Arthritis Self-Management Workshops are offered at various locations throughout Clinton, Essex and Franklin Counties. For more information on course dates and locations, please contact Eastern Adirondack Health Care Network at (518) 564-3371 or (800) 388--0199.

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