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! Table of Contents
A publication sponsored by
Eastern Adirondack
Health Care Network
Diabetes Information..............................4 Camps and Camping...................................................24
Eastern Adirondack Health Care serving Clinton, Essex, and Franklin tion of our interrelationship with our Parks, Beaches, and Recreation..................................23
Buying Exercise Equipment...................6 Senior Fitness............................................................24
Network, since its inception in 1991, counties. local communities, Eastern Adirondack
has undertaken the task of bringing In keeping with the spirit of “healthy Health Care Network is offering you Healthy Kids............................................7 Canoeing/Kayaking.....................................................25
“total health” back into the commu- body, healthy mind” we have attempted this guide as a gift to your health Exercise your brain....................................21 Dance.......................................................................26
nity. In striving toward our objective to demonstrate our relationship with and well-being. Please visit us on our Exercise....................................................................26
Eating Well.............................................31 Fish & Game..............................................................26
of healthy body and healthy mind, the wealth of natural resources that are web page, www.eahcn.org, for more
we have increased the community’s indigenous to this area and its impact up-to-date local events, articles, and Keys to Burning Fat..............................37 Football.....................................................................26
involvement and locally generated on our bodies and souls. In maintain- seminars on healthy body and healthy Chronic Disease Information...............38 Gardening..................................................................26
innovative solutions to health sys- ing the spirit of natural harmony and its mind activities. Races........................................................................26
Clinton County.........................................8 Hiking/Walking...........................................................26
tems issues and have increased and impact on our lives, we put together Adirondack Guides........................................................8
strengthened cooperation through affili- the Get Moving! guide so that everyone Hockey......................................................................27
Aerobics/Strength Training............................................8
ations, coalitions and partnerships that residing in this beautiful, breathtak- Horseback Riding.......................................................27
Baseball/Softball/T-ball.................................................8
enhance and coordinate the array of ing environment has access to and Taher Zandi, Ph.D. Ice Skating.................................................................27
Basketball....................................................................9
needed health services. Currently, we remains informed of the events taking EAHCN President Inline Skating..............................................................27
Biking........................................................................10
are a strong coalition of 41 agencies place in the North Country. In celebra- Board of Directors Martial Arts................................................................28
Bowling......................................................................11
Rock Climbing............................................................28
Camps and Camping...................................................11
Running/Track & Field.................................................28
Canoeing/Kayaking.....................................................12
Sailing/Boating...........................................................28
Dance.......................................................................12
NETWORK MEMBERS Essex County Community Services Public Health Agencies
Dodgeball..................................................................12
SCUBA Diving.............................................................28
873-3670 Clinton County Public Health Dept. Skiing........................................................................28
Exercise & Strength Training........................................12
Acute, Emergency, and Franklin County Community Ser- 565-4840 Snowshoeing.............................................................29
Fish & Game..............................................................12
Primary Care vices Essex County Public Health Dept. Soccer.......................................................................29
Football.....................................................................13
Adirondack Medical Center 891-2280 873-3515 Swimming..................................................................30
Gardening..................................................................13
523-8351 Mental Health Association of Frank- Franklin County Public Health Tennis........................................................................30
Golf...........................................................................13
Alice Hyde Medical Center lin County, Inc. Department Volleyball...................................................................30
Gymnastics................................................................13
481-2247 327-3145 481-1710 Yoga.........................................................................30
Hiking/Walking...........................................................14
American Red Cross: North Coun- National Alliance on Mental Illness: Hockey......................................................................14
try Chapter Champlain Valley Social & Other Health Services
561-7280 561-2685 BlueCross/BlueShield of the Utica
Horseback Riding.......................................................15 Franklin County.....................................32
Ice Skating.................................................................15 Adirondack Guides......................................................32
Champlain Health Concerns St. Joseph’s Rehabilitation Center Region Inline Skating.............................................................15
561-2243 Aerobics/Strength Training..........................................32
942-6661 891-3950 Martial Arts................................................................16 Baseball/Softball/T-ball...............................................32
Champlain Valley Physicians Hospi- Substance Abuse Prevention Team Child Care Coordinating Council of Parks, Beaches, and Recreation....................................9 Basketball..................................................................32
tal Medical Center of Essex County the North Country, Inc. Racquetball................................................................16 Biking........................................................................33
562-7060 585-7424 566-7517 Rock Climbing............................................................16 Bowling......................................................................33
Elizabethtown Community Hospital City of Plattsburgh Running/Track & Field.................................................16 Camps and Camping...................................................33
873-6377 Long Term Care/Elder Care 561-0883 Sailing/Boating...........................................................17 Canoeing/Kayaking.....................................................34
Mountain Lakes Regional EMS Alzheimer’s Disease Assistance Clinton County Probation Dept. SCUBA Diving.............................................................17 Dance.......................................................................34
Council Center 565-4640 Senior Fitness............................................................10 Exercise....................................................................34
565-4791 564-3377 Essex County Advocacy Resource Skiing........................................................................17 Fish & Game..............................................................35
Smith House Health Center Clinton County Nursing Home Center Sledding....................................................................17 Football.....................................................................35
963-4275 563-0950 546-3361 Snowshoeing.............................................................17 Gymnastics.........................................................,......35
Northern Adirondack Planned Clinton County Office for the Aging Essex County Department of Social Soccer.......................................................................17 Races........................................................................35
Parenthood 565-4620 Services Swimming..................................................................18 Hiking/Walking...........................................................35
561-4430 Essex County Office for the Aging 873-3445 Tennis........................................................................19 Horseback Riding.......................................................35
873-3695 Family Champions of the North Volleyball....................................................................19 Ice Skating.................................................................35
Behavioral Health Services Franklin County Office for the Aging Country Wiffleball....................................................................20 Parks, Beaches, and Recreation..................................33
Behavioral Health Services North, 481-1526 534-9439 Windsurfing................................................................20 Racquetball................................................................36
Inc. Hospice of the North Country Franklin County Dept. of Social Yoga.........................................................................20 Rock Climbing............................................................36
563-8206 561-8465 Services Skiing/ Snowshoeing..................................................36
Cerebral Palsy Association of the Keene Valley Neighborhood House 481-1876 Sledding....................................................................36
North Country, Inc. 576-4474 Retired Senior Volunteer Program Essex County.........................................22 Soccer.......................................................................36
Meadowbrook Healthcare Clinton County: 566-0944 Adirondack Guides......................................................22
643-0188 Swimming..................................................................36
563-5440 Essex County: 546-3565 Aerobics/Strength Training..........................................22
Champlain Valley Family Center Tennis........................................................................36
Pine Harbour Assisted Living Franklin County: 481-1528 Baseball/Softball/T-ball...............................................22
561-8480 Volleyball...................................................................36
SUNY Technical Assistance Center Basketball..................................................................23
Clinton County Community Services 561-5307 Biking........................................................................23
Yoga.........................................................................36
566-0100 564-3225 Survey.....................................................39
Bowling......................................................................24
2 Get Moving! 7th Edition Sponsored by Eastern Adirondack Health Care Network 3
Are You at Risk for Diabetes? What is Diabetes?
Diabetes is a disorder where
high blood glucose will dam-
age nerves and blood vessels,
leading to complications such
What are the signs and
symptoms of
Type 2 Diabetes?
DIABETES RISK ASSESSMENT the amount of glucose in the as heart disease, stroke, blind-
Find out if you are at risk for having diabetes now by taking this test. Circle the number in blood is too high. Glucose comes ness, kidney disease, nerve
Many people have no
the YES column if the statement is true for you; circle the number in the NO column if it is from the food you eat and is also problems and amputation.
signs or symptoms. Symp-
made in your liver and muscles. The number of people with
not. Total the numbers circled to get your score. toms can also be so mild
Type 1 Diabetes occurs when diabetes has grown over the
that you might not even no-
the pancreas stops making insu- past 20 years, and members
I am at risk for diabetes because... tice them. Nearly six million
At Risk Weight Chart lin. Insulin helps glucose leave of all age groups are at risk.
YES NO people in the United States
If you weigh the same or more than the the blood and move into cells, Scientists have learned more
I have a brother or sister with have Type 2 Diabetes and
weight listed for your height, you may where it can be used for energy. about what causes diabetes,
diabetes. 1 0 do not know it.
be at risk for diabetes and other chronic Diabetes can also result if the how to take care of it, and how
diseases. pancreas makes insulin but the to prevent it.
I have a parent with diabetes. 1 0 Here’s what to look for:
Height Weight Height Weight body does not use it very well. Having a family history of
This is called Type 2 Diabetes. diabetes, being overweight, and
I am a woman who has had • increased thirst
4’10 129 5’7 172 Eventually, the pancreas can- not being active can increase
a baby weighing more than 1 0
not make enough insulin for the your chances of developing
9 pounds at birth. • increased hunger
4’11 133 5’8 177 body’s needs. As a result, the diabetes. It’s never too late to
amount of glucose in the blood make small changes to prevent
I am between 45 and 65 years 5 0 • fatigue
5’0 138 5’9 182 increases while the cells are diabetes or to help manage it
of age.
starved of energy. Over time, better.
• increased urination,
5’1 143 5’10 188
I am less than 65 years old, 5 0 especially at night
and I get little or no exercise. The Low-Down on Lowering Diabetes Risk
5’2 147 5’11 193
Type 1 Diabetes is not prevent- of the elevator, walk around the • weight loss
I am 65 years of age or older. 9 0 able, but it can be controlled. mall, weed the garden, vacuum
5’3 152 6’0 199
Today, more people than ever the house, mow the lawn, or • blurred vision
My weight is the same or more have Type 2 Diabetes, which is play with your kids.
5’4 157 6’1 204
than the number listed on the 5 0 preventable. Read on to learn • sores that do not heal
At Risk Weight Chart. how taking care of yourself can 2. Eat Healthy Foods!
5’5 162 6’2 210
reduce your risk for diabetes. Eat a fruit or vegetable with 3. Maintain a reasonable
My score is ____________ every meal. Eat whole grain weight!
5’6 167 6’3 216
Total Points To lower your risk for diabetes: breads, cereals, and crackers Take your time when you eat
1. Be Active! with no trans fats. Drink skim to give your brain time to tell
If you scored 10 or more points: If you scored 0-9 points: Any activity is better than no milk or water with meals. your stomach that it’s full. Fill
activity. Take the stairs instead half your plate with vegetables.
You are at risk for diabetes. Bring this assess- You are probably at low risk for having diabetes
ment to your next visit with your doctor and find now. New guidelines suggest that after age 45
out for sure. you should be tested for diabetes every three For information on diabetes services in your area, please contact:
years. Be active, eat healthy, and maintain a
Essex County
healthy weight to keep your risk low. Clinton County Franklin County
Eat Smart New York at Cornell
North Country Diabetes Cooperative Extension of Essex Diabetes Self-Management
IMPORTANT NOTICE: Project County and the Elizabethtown

Community Hospital
Education Program,
Alice Hyde Medical Center
Be sure to consult your doctor before starting any exercise program! 565-4840
562-7326 962-4810, ext. 411 481-2280
873-3106
Buying the Right Exercise Equipment Use these activities to help show your child
how much fun physical activity is! This infor- Healthy Kids
By Brian Whitaker like to get more exercise, but There are many types of mation came from the Clinton County Health
The Centers for Disease

don’t because they are intimi-
dated by workout centers, don’t
home exercise equipment
out there. Going to your local
Department’s Eat Well, Play Hard Program and
the WIC Program. are
Control report that over 60 know where to start, or find it sporting goods store can result The EWPH Program is a 5-year grant funded
percent of Americans don’t get
the recommended amount of
to be inconvenient. That’s where
home exercise equipment can
in an overwhelming variety
of choices. With each kind of
by the NYS Dept. of Health. Its goal is to help
reduce the risk for long-term chronic diseases
Happy Kids!
exercise, with 25 percent being be helpful. Just fifteen minutes equipment, there are advan- such as diabetes, high blood pressure and A guide for children and their parents
almost completely sedentary. of exercise five days a week tages and disadvantages. Here high cholesterol. EWPH’s three strategies are
With inactivity comes a range of can make an enormous differ- we cover exercise equipment to increase age-appropriate physical activity, (518) 565-4840
health problems, including heart ence in health, and most people in several price ranges to help increase intake of fruits and vegetables, and www.clintonhealth.org
disease, osteoporosis, and are more likely to exercise if you choose the best machine increase intake of low-fat and fat-free dairy
obesity. Many Americans would they can do it at home. for your lifestyle. products.
Aerobic Exercisers These activities will help you

When people think about buying a home gym, your interest. There are great fitness machines, foster your children’s health and de-
they immediately think of aerobic exercise equip- but they offer a relatively high impact level. Essex County After School Program
velopment through active physical
ment. These machines are good for burning fat Treadmills are also fairly expensive, ranging from play. You are your child’s first and
and improving cardiovascular health. Aerobic $399--2,499 and more. most important teacher. Your child
exercise is essential to fitness, so if you’re only 3. Elliptical Trainers These are not as com- needs your help to learn the physi-
going to buy one piece of equipment, an aerobic mon as bikes or treadmills, but offer a great cal skills he will use throughout life.
machine is what you should buy. workout without the impact of treadmills. El- Physical activity has many benefits:
1. Exercise Bikes An exercise bike is great lipticals offer a motion more like cross-country • Your child will learn positive
for overall cardiovascular fitness, tones the legs skiing, which helps reduce wear and tear on the things about herself and what she
and buttocks, and aids in losing weight. Many joints. Many also include some kind of arm exer- can do. Your child will learn to con-
of these also have some kind of built-in exercise cise. They range in price from $399--999. trol her own body and that being
for the arms. Exercise bikes come in a range of 4. Stair Steppers Most people are fairly famil- active makes her feel good.
prices, from $80--500. iar with these machines, which offer an exercise • Your child will be healthier and
2. Treadmills A treadmill lets you walk or run similar to climbing a flight of stairs. Arm exer- have a lower risk for heart disease,
inside your home, with many models offering cises aren’t usually an option. Some are inexpen- diabetes, obesity, and some kinds
incline adjustments and built-in programs to keep sive, but stick with those that cost $150 and up. of cancer.
Weight and Resistance Machines Freeze Dancing Tight Ropes

Many people are afraid of weight equipment, When buying exercise equipment, you Put on some music or make your own, and let Make a straight line with chalk or masking
and it’s true that free weights can be dangerous. should consider certain things. your child dance. Explain to your child that when tape on a sidewalk, driveway, or in the dirt. Have
But weight training is an essential part of fitness. Among these are: you stop the music, everyone freezes in their your child walk across the line as if he were on a
Resistance machines offer a range of weight position. Start dancing again when the music tight rope or balance beam. Let him try walking
and resistance exercises that build muscle and comes on. forward, backward, and sideways along the tight
• Is the machine portable? Will it be easy
improve endurance. Many people consider buying rope, or hop on and off. Or, instead of a straight
to move and store? Milk Jug Catch line, make a path with twists, turns, and corners
a multi-gym machine for their home, which is a
good idea for someone who has the space and Each player needs a clean, empty, plastic milk for your child to follow.
• Is it well made? Does it seem rickety? jug and a ball, beanbag, or snowball. Cut the
money. Prices range from $399--900 or more.
To find out more, go to your local sporting Are sharp edges covered or smoothed? buttom off the milk jug and save the top end with Square Hop
goods store or stop by a department store. They the handle for the catcher. Go outside and let Make a pattern of squares on a sidewalk or
usually have a good range of exercise equipment. • Is it adjustable? Can you make the resis- your child place the ball, beanbag, or snowball in driveway with chalk, or in the dirt using a stick.
With a little money and a little effort, you may find tance easier or harder? the catcher and toss it up in the air to catch. He Have your child hop in and out of each square
yourself traveling the road to a fitter, firmer you can also throw it underhand to another player. on one foot, then repeat with the other foot. If he
very soon. The other player catches it and tosses it back. isn’t skilled at hopping on one foot, use two feet.
Keeseville
Clinton County
834-9059
Clinton County’s *Mae Currier
Mooers
Beaches, Parks and Recreation Park
236-7927 Recreation Areas 561-8630

Please call your local school district Miner Lake State Park
Youth Program
Buddy Challenge program at CVPH Wellness Center for information on school parks and Mooers Recreation Park
Adirondack Guides Plattsburgh their availability. 236-7927
Adirondack/Champlain 562-6860
AuSable Point State Park Mooers Forks Recreation Park
Guide Services Youth Program
and Beach 236-7927
963-7351 www.townofplattsburgh.org
561-7080 Morrisonville Town Playground
Gray Ghost Charters Peru
*Cadyville Beach 563-8133
547-8359 726-6231
*Cadyville Recreation Park North Plattsburgh Park
Justy-Joe Charters www.perutown.com/index.htm
293-8164 561-8630
(877) 530-8183 Point Au Roche State Park
Cannons Corners Peter Blumette Park
563-0369
Recreation Park 324-7709
Aerobics and Baseball field. Day fee.
Picketts Corners Park
236-7927
Group Activities www.nysparks.com
293-7387
Rouses Point Champlain Memorial
Bayside Tennis and Health Club
297-6921 Champlain Recreation Park Point Au Roche State Park
563-9083
w w w. ro u s e s p o i n t n y.co m /c i v_ 561-5724 563-0369
Membership and/or class fees.
recdep.html *Cliff Haven Recreation Park May-Labor Day. Playground, swim-
Champlain Valley Fitness
Saranac 561-5912 ming, and hiking. Day rates.
and Health Center
561-4163 293-6000 Clinton Park nysparks.state.ny.us
Hardcore Fitness and Tanning AuSable Chazy Lake Rouses Point Recreation Area
Kickboxing, spinning, aerobics, ka- Schuyler Falls
643-4073 834-9052 492-7541 297-5502
rate, yoga, pilates, and personal 563-1129
Aerobics classes available. We are Beekmantown Schuyler Falls Park
trainers. Village of Dannemora Chazy Recreation Park
a community driven health club. 561-1149 563-9066
Curves Youth Commission 846-7544
www.Hardcorefitness.biz Baseball Camp. Ages 9+
561-9478 492-7000 Cumberland Bay State Park South Acres Park
Hometown Health and www.byconline.org
Circuit training center for women. YMCA 563-5240 324-7709
Fitness Center Black Brook
Membership fees. 561-4290 *East Morrisonville South End Playground
492-2500 647-5411
CVPH Rehabilitation and www.plattsburghymca.com Recreation Park and Beach 324-7709
Complete fitness center with aero- Champlain
Wellness Center at PARC 561-3977 South Platt Street City Park
bics, body sculpting classes, and 298-8160
324-2024 personal trainers. Must be 18 years Youth program.
Basketball *Everest Rabideau 324-7709
Heated indoor swimming facility, Altona Recreation Park *South Plattsburgh
or older. Chazy
indoor walking track, free weights, 236-7035 Feinberg Park Recreation Park
Premiere Tan & Body Center 493-5566
Nautilus and cardiovascular equip- AuSable 236-5944 563-2102
561-3127 City of Plattsburgh Rec Dept.
ment. Membership fees apply. Nu- 834-9052 *Guy Cedar Recreation Park *Treadwells Mills
Complete fitness aerobics classes, 324-7709
merous group exercise classes all Beekmantown 561-2260 Recreation Park
strength training, yoga, pilates and www.cretesports.com
included with the cost of member- 561-1149 Hamilton Street Park 563-2836
belly dance classes available. Fees Clinton County Youth Bureau
ship. Orientation with a Certified Fit- www.byconline.org 324-7709 *Wallace Hill Recreation Park
apply. 565-4750
ness Specialist when you join! Black Brook Lyon Mountain 561-2260
YMCA Grasshopper, PeeWee, and Pony
www.cvph.org 647-5411 492-7541 Tennis, basketball court, soccer
561-4290. baseball summer programs.
Fitness For You Champlain Macomb State Park field, and softball field.
Land and water aerobics. Aquatic www.clintoncountygov.com
561-8292 298-8160 643-9952 West End Playground
fitness programs. Adult fitness Dannemora
Personal Training with certified per- Youth Program. Swimming, camping, fishing, hik- 324-7709
classes. Spin classes. 492-7541
sonal trainer. Chazy ing, ice-skating, cross country *West Plattsburgh
Membership and/or class fees. www.townofdannemora.org
Global Fitness & Martial Arts 493-5566 skiing, snowshoeing, and snow- Recreation Park
www.plattsburghymca.com Ellenburg
297-3488 City of Plattsburgh mobiling. 561-6409
594-7340
Strength training, aerobics, yoga, 324-7709
Baseball, Softball, Jay Macomb Reservation State Park Woods Mill Playground
spinning and self defense classes. Adult men’s and women’s leagues.
T-ball 647-2204 563-0369 563-1129
Fees apply. www.cretesports.com
Altona www.townofjay.com/town/youth/
236-7035 youth.htm
Clinton County Youth Bureau Keeseville Biking Team ROAR AuSable River Campsite Riverside Campsite
565-4750 834-9059 For more detailed information on 563-8902 834-9379 236-7992
www.clintoncountygov.com Mooers trails in the Tri-County area, con- Beginners, sport and expert. Spring/summer/fall. Playground, Shady Oaks RV Park, Inc.
CVPH Rehabilitation and 236-7927 tact Lake Champlain Bikeways at Altona swimming, volleyball, hiking, walk- 562-0561
Wellness Center at PARC Peru (802) 652-BIKE or visit the web at 236-7035 ing, canoeing, adult lounge, mod- May 1 - Oct. 15. Playground, swim-
324-2024 726-6231 www.champlainbikeways.org. Town of Plattsburgh ern restrooms, wireless internet, ming, snowshoeing and cross
Heated indoor swimming facil- www.perutown.com/index.htm Cadyville Recreation Park 563-8133 (ext. 545) laundry facilities. country skiing.
ity, indoor walking track, free PSU Sports & Wellness 293-8164 www.townofplattsburgh.com www.ausablerivercampsite.com www.shadyoaksrvpark.com
weights, Nautilus equipment, and 564-3140 Intermediate terrain. Baker’s Acres Campgrounds Twin Ells Campsites
cardiovascular equipment. Mem- Summer basketball camp. Town of Plattsburgh Bowling 293-7892 493-6151
bership fees apply. Orientation www.plattsburgh.edu Recreation Department Beekmantown Fishing, driving range, swimming, Spring/summer/fall. Basketball,
with a Certified Fitness Specialist Plattsburgh 562-6860 561-1149 canoeing, horseshoes, volleyball, biking, line and freestyle dancing,
when you join! www.cvph.org 562-6860 Beginner terrain. Heritage Trail. www.byconline.org biking, and tennis. Seasonal. hiking/walking, playground, inline
Dannemora Youth www.townofplattsburgh.org www.townofplattsburgh.com Bowl Mart Blue Haven Camp Ground skating, skateboarding.
Commission Saranac Plattsburgh State University 297-6106 563-1983 www.twinells.com
492-7000 293-6000 Fieldhouse (Blue Trail) Dannemora Youth Commission Various services, activities and fa- Wesleyan Campgrounds
Ellenburg Schuyler Falls 564-3060 492-7000 cilities. 493-3341
594-7340 563-1129 Intermediate to advanced terrain North Bowl Lanes www.momot.com/campground_
Global Fitness Rouses Point includes on/off road riding. 561-1690 en/about.php (Youth Camps)
and Martial Arts 297-6921 Point Au Roche State Park Town of Plattsburgh Cumberland Bay Campsite Camp Jeanne d’Arc
297-3488. w w w.ro uses p o i n t ny.co m /ci v_ 563-0369 562-6860 563-5240 425-331
Year round basketball facility. recdep.html May–Labor Day. Mountain and Ages 5-18. Beach and parks. Spring/summer/ Girls-only (ages 8-16) summer
Fees apply. YMCA road. 12 miles of trails. Beginner www.townofplattsburgh.org fall. camp on Chateaugay Lake. Land
Jay 561-4290 to intermediate terrain. Day fee. YMCA Feinberg Park and water activities.
647-2204 Youth Basketball Program. Fee. www.nysparks.com 561-4290 236-5944 www.campjeannedarc.com
www.townofjay.com/town/youth/ www.plattsburghymca.com Senior program. Fee. Variety of equipped picnic areas, Clinton County Youth Bureau
youth.htm facilities, recreational activities. 565-4750
Camping www.feinbergpark.com Summer outdoor adventure pro-
Senior Fitness
(Campgrounds) Iroquois RV Park and gram. Three-day program of in-
AuSable Chasm Company Campground structional hiking, kayaking, map
834-7454 643-9607 reading and outdoor leadership
CVPH Rehabilitation and Retired Senior Volunteer Nature trails. Scenic views. Profes- Lazy Days Pools & Campsite and knowledge. 14 years and old-
Wellness Center at PARC 566-0944 sionally guided raft rides, kayaking 236-7287 er, must pre-register.
324-2024 Strength training for age 50+, and self-guided tubing adventures. Monty’s Bay Campsite www.clintoncountygov.com
Heated indoor swimming osteoporosis prevention. No fee. www.ausablechasm.com 846-7342 Cornell Cooperative Extension
facility, indoor walking track, free Senior Citizens Council AuSable Chasm Campground Beach, playgrounds, walking 561-7450
weights, Nautilus equipment, 563-6180 834-9990 paths, boat launch, and ball field. 4-H Youth Program.
and cardiovascular equipment. Fitness classes, tai-chi, bingo, May 16 - Oct. 13 May–Oct. Girl Scouts of the
Membership fees apply. shuffleboard, dance, and more. www.ausablechasm.com www.montysbay.com North Country, Inc.
www.cvph.org www.seniorsinclintoncounty. AuSable Pines Campground Plattsburgh RV Park 563-1560
Hometown Fitness and com/scccc/ 561-1188 563-3915 or 562-1855 Grades 1-12. Day and resident
Health Center YMCA-Senior Fitness Prog. Spring/summer/fall. RV and Tent Horseshoes, shuffleboard, pool, camps. Fee.
492-2500 561-4290 sites. Hiking, walking, playground, mini golf and volleyball. www.gsneny.org
Complete fitness center with Special Senior programs. Mem- swimming. www.plattsburghrvpark.com YMCA
aerobics, body sculpting classes bership and/or class fees. Swim www.ausablepinescampground. Port Kent Campsite 561-4290
and personal trainers. Discount- Program for Senior Citizens. com 834-9011 Y’s Kids Camp (ages 3-5), Junior
ed rates for senior citizens, 60 Senior Splash Program and AuSable Point Campground www.port-kent-campsite.com Camps K-2 (ages 5-8), Camp
For seniors that do not own a pet:
years and older. Aquatic fitness programs. Senior 561-7080 Ranch Side Park Jericho (ages 5-13).
Volunteer to walk dogs for the
program. Line dancing. Fee. May through Columbus Day. 594-7109 www.plattsburghymca.com
Humane Society! For a location
near you call: (518) 561-7297
Rotary Fishing Derby 293-7892 Gymnastics
Canoeing/Kayaking Dance Exercise and 563-7040 Barracks Golf Course
Beekmantown Guibord’s North Country Strength Training Beekmantown
www.plattsburghrotary.org 566-7150 561-1149
561-1149 School of Dance Curves
RPT Sportsman’s Club 18-hole course. Spring/summer/ Gymnastics camp. K- 12.
Kayaking camp. Ages 10-18. 561-5550 561-9478
297-2095 fall. www.byconline.org
Clinton Community College Classical Ballet, ages 3-adult. Year Circuit training center for women.
Beekmantown City of Plattsburgh
562-4228 round. Class Fee. Training school Membership fees apply.
Football 561-1149 Recreation Department
Canoeing classes for the North Country Ballet En- CVPH Rehabilitation and
Beekmantown Golf Skills, 5th grade+ 324-7709
www.clinton.edu semble. Wellness Center at PARC
561-1149 www.byconline.org www.cityofplattsburgh.com
Clinton County Youth Bureau www.guibords.com 324-2024
Football Camp. Ages 9 & up. Bluff Point Golf and Guibord’s Dance
565-4750 Langlois/Racine Dance School Indoor walking track, strength train-
www.byconline.org Country Club Gym Tots & Nursery
Family kayak demo and barbecue. 561-6544 ing equipment and cardiovascular
City of Plattsburgh Rec. Dept. 563-3420, or 563-7658 561-5550
Clinics. Eskimo Roll Kayak Clinic Social Ballroom dancing, tap, jazz equipment. Membership fees apply.
324-7709 Spring/summer/fall. Ages 1-10. Fee.
CVPH rehabilitation center. Must and gymnastics. Year-round. Ages Numerous group exercise classes
Fall. Ages 5-12. www.bluffpoint.com www.guibords.com
pre-register. 3+. Fee. all included with the cost of mem-
Flag Football at PSU Champlain Langlois–Racine Dance School
www.clintoncountygov.com www.langloisracine.com bership. Orientation with a Certified
564-4149 298-8160 561-6544
Dannemora Girl Scouts of the Fitness Specialist when you join.
Must be SUNY Plattsburgh facility, Clinton Community College Gymnastics, ages 3–12. Year-
492-7541 North Country, Inc. www.cvph.org
staff or enrolled student. 562-4228 round. Fee.
www.townofdannemora.org 563-1560 Global Fitness & Martial Arts
Plattsburgh North Stars Golf classes. www.langloisracine.com
Lake Champlain Sea Troop level and council programs 297-3488
Semi-Pro Football Team www.clinton.edu Nancy Langlois
Kayak Institute throughout the year. Strength training, aerobics, yoga,
643-2163 North Country Golf Club School of Dance
564-5295 www.gsneny.org spinning and self defense classes.
www.eteamz.active.com/lakecitystars 297-5814 561-3243
Four-day sea kayaking course North Country Ballet Ensemble Fees apply.
PAL Football Program 18-hole course. Gymnastics, ages 3 - adult.
specialty clinic. Fee. Demo day Serving Clinton, Essex, and Frank- Hardcore Fitness and Tanning
563-0302 www.northcountrygolfclub.com Sept-June
open to public for free. lin Counties. Ages 5 and up. 643-4073
www.plattsburghpal.com Rouses Point Peru
www.plattsburgh.edu/academ - Contact Marty (891-9795) or Alice Aerobics classes available. We are
Saranac 297-6921 643-2745
ics/adx (563-6327) for more information. a community driven health club.
293-6000 w w w.ro uses p o i n t ny.co m /ci v_ www.perutown.com/index.htm
Point Au Roche State Park www.balletplattsburgh.org www.Hardcorefitness.biz
recdep.html Trudeau’s Gymnastic Center
563-0369 North Country Square’s Hometown Health and
Gardening Town of Plattsburgh 561-7288
www.nysparks.com Dance Club Fitness Center
Cornell Cooperative 562-6860 Ages 4-adult. Class fee.
The Adirondack Experience 561-5801 492-2500
Extension, Clinton County www.townofplattsburgh.org
(ADX) Square dancing lessons. Septem- Complete fitness center with aero-
561-7450
564-5292 ber-April. Adults, and children ages bics, body sculpting classes, and
www.cce.cornell.edu
Adventure education. College 11-16 w/adult. Fee. personal trainers. Selectorized
Kent Delord House
credits available. Lake Champlain Plattsburgh State equipment and free weights. Must
Museum Garden Club
Sea Kayak Institute. University Summer Safari be 18 years or older.
561-1035
www.plattsburgh.edu 564-2035 YMCA
Spring/summer/fall. Fee.
The Wooden Ski n’ Wheel Summer programs for kids in the- 561-4290
www.kentdelordhouse.org
561-2790 atre and dance. Land and water aerobics. Aquatic
Retired Senior Volunteer
www.woodenskiandwheel.com www.summeroncampus.com fitness programs, adult fitness pro-
Program
Town of Plattsburgh Premiere Tan & Body Center grams. Spin classes. Membership
566-0944
562-6860 561-3127 and/or class fees.
Year round. No fee.
Ages 10+ Belly dancing and other instruction- www.plattsburghymca.com
www.townofplattsburgh.com al classes. Fees apply.
Golf
Saranac Fish & Game Adirondack Golf &
293-6000 Dodgeball *Each year, the last weekend in
Country Club
Saranac flat water challenge. City of Plattsburgh June is designated as Free Fish-
643-8403
Recreation Department ing Days in New York State. During
18-hole course
324-7709 those two days, anyone can fish in
www.adirondackgolfclub.com
Co-ed adult dodgeball league. New York State and no fishing li-
Baker’s Acres Golf Town of Plattsburgh Rec Dept.
www.cretesports.com cense is required.*
Driving Range
YMCA Champlain Centre(s) Northern Adirondack Champlain 4-12. Weekly rates at
561-4290 561-8660 Central School District 298-8160 Lake Clear Camp.
Kindergym program for toddlers. Mall walking during hours of opera- 594-7060 Chazy www.gsneny.org
www.plattsburghymca.com tion. All year. Call for details 846-7544 Paradise Horseback
www.champlaincentre.com www.nacs1.org Chazy Youth Hockey Riding
Races (Multisport) Chazy Central School Peru School District 563-1931, Fees apply. 834-5046
Y-Tri Annual YMCA Triathlon 846-7135 643-6420 www.usahockey.com/chazy_youth_ Peru Horse & Pet
561-4290. Available for community walking. School grounds open for commu- hockey_i Center, Inc.
Annual event in August. Half-mile www.chazy.org nity walking. Dannemora Youth Commission 643-2926
swim, 18-mile bike ride, and 4- Clinton Community College www.perucsd.org 492-7000 Summer. Ages 10+.
mile run. 562-4228 Plattsburgh’s Heritage Trail Lake City Stars Arena Riding lessons. Fee.
www.plattsburghymca.com Hiking Classes. 324-7709 561-7672 Sun E Hill Farm
www.clinton.edu Walking/biking trail from Hamilton Public skating, stick and puck avail- 297-3506
Hiking and Walking Clinton County Health Street along Lake Champlain to able, arena open year-round. Fees Lessons, training, breed-
Refer to Parks section for Department Route 9 South. apply. ing, and racing facility.
additional locations 565-4840 Plattsburgh State North Country Youth Hockey Tamarack Stables
Adirondack Regional Free information. University Summer Safari 297-6776 643-0658
Tourism Council www.co.clinton.ny.us 564-2035 www.ncyhockey.org Sp r i ng /su m m er/ fa l l.
846-8016 Clinton County Historical Summer programs for kids, ages Plattsburgh Recreation Ages 6+. Western and
Adirondack Great Walks and Day Association and Museum 5-16 in outdoor hiking/learning ex- Department horsemanship. By ap- SUNY Plattsburgh Field House,
Hikes brochure available. 561-0340 periences. Fee. 324-7709 pointment. Fee. Ronald B. Stafford Ice Arena
www.visitadirondacks.com Seasonal historical tours. Fee. www.summeroncampus.com www.cretesports.com Willow Hill Farm 564-3060
Altona www.clintoncountyhistorical.org Ranch Side Park PSU Sports & Wellness 834-9746 Skating open to the public during
236-7035 Crete Brothers Recreational 594-7109 564-3140 Children’s equestrian camp. winter months. Call for schedule,
AuSable Chasm Company Facility (Old Base Gym) Saranac Central School Summer Sports Camps for kids. Ages 7-17. Riding lessons. All year. fees apply.
834-7454 324-7709 565-5735 Class/workshop fees. Indoor arena. Fee. www.plattsburgh.edu
Nature trails, guided evening lan- Indoor track, open year round. Indoor track. Open to the residents www.plattsburgh.edu www.willowhillfarm.com Rouses Point
tern tours, guided raft rides, kaya- Fees apply. of the Saranac District 6 – 7:30 Plattsburgh Youth Hockey 297-5502
king and self-guided tubing adven- CVPH Rehabilitation and a.m. and 7 - 9 p.m., evening hours 643-2870, Steve Gagnier Ice Skating West End Park, Plattsburgh
tures. Wellness Center at PARC vary with athletic calendar. Boys and girls, ages 4-19. Oct- Bailey Avenue Park Recreation Department
www.ausablechasm.com 324-2024 www.saranac.org March. Registration fee. Boyton Avenue, Plattsburgh 324-7709
AuSable Marsh Indoor walking track, cardiovascu- Saranac Lake River Walk Rouses Point Champlain Open to the public.
897-1291 lar equipment. Membership fees Through historic Saranac Lake to 297-6921 298-8160
Bird watching and hiking. Some apply. Numerous group exercise Plattsburgh. Free. w w w.ro uses p o i n t ny.co m /ci v_ Youth Program. Inline Skating
recreational activities prohibited, classes all included with the cost http://slriverwalk.gather.com recdep.html City of Plattsburgh Altona
call for details. of membership. Orientation with a Stafford Middle School YMCA Recreation Department 236-7035
AuSable Valley Certified Fitness Specialist when Heart Smart Trail 561-4290 324-7709 Beekmantown
Middle-High School you join. 563-6800 Youth floor hockey program, ages 8 Sledding hill with skating rink at 561-1149
834-2800 www.cvph.org Valcour Island Light House and under. Membership fees. www. South Platt Street Park www.byconline.org
School available for community Dannemora 561-0340 plattsburghymca.com Dannemora Youth Commission Lake City Skate
walking. 492-7541 Open to the public every Sunday, 492-7000 566-7528
www.avcs.org Kent Delord House Museum June-Sept. Boat access only. Horseback Riding Lake City Stars Arena Indoor youth and adult roller
Battle of Plattsburgh 561-1035 www.lighthousefriends.com A Stable By The River 561-7672 hockey leagues. Open year-round.
Interpretive Center Seasonal. Specialized tours by ap- 834-7821 Open year-round. Public skating Fee.
562-3534 pointment in winter months. Fee. Hockey Lessons, training, trail riding and year round for youth and adults. Plattsburgh
Group tours available by appoint- www.kentdelordhouse.org (Ice and Floor) indoor arena. Rouses Point 324-7709
ment. Northeastern Clinton Beekmantown Girl Scouts of the Recreation Center Plattsburgh
www.battleofplattsburgh.com Central School District 561-1149 North Country, Inc. 297-6776 562-6860
Beartown Ski Area 298-8592 Hockey camp. 563-1560 w w w.ro uses p o i n t ny.co m /ci v_ www.townofplattsburgh.org
561-3938 Call for details www.byconline.org Summer. Girls entering grades recdep.html
www.nelsap.org/ny/beartown.html www.nccscougars.org
Rouses Point Girl Scouts of the www.plattsburgh.edu/athletics/fit- Sailing/Boating Cross country trails. No fee.
297-6921 North Country, Inc. nesscenter/climbingwall.php Girl Scouts of www.nysparks.state.ny.us
www.rousespointny.com/civ_ 563-1560 The Adirondack Experience Saranac Lake
the North Country, Inc.
recdep.html Spring/Council program, all ages. (ADX) 891-4150
563-1560
www.gsneny.org 564-5292 www.saranaclake.com
Summer, entering grades 1-12. Day The Adirondack
Martial Arts Global Fitness & Martial Arts web.plattsburgh.edu/academ- and resident Camps. Fee. Experience (ADX)
Adirondack Self-Defense 297-3488 ics/adx www.gsneny.org 564-5292
643-7816 Self-defense classes. Fees apply. YMCA Valcour Sailing Club Adventure Education. Col-
Karate from a Christian perspec- Premiere Tan and Body Center 561-4290 PO Box 1362 lege credits available.
tive. 561-3127 Rock climbing wall. 21 feet high Plattsburgh, NY 12901 web.plattsburgh.edu/aca-
Champlain Valley Classes available. Fees apply. by 28 feet wide. Can be used for www.valcoursailingclub.org demics/adx/
Fitness & Health Center birthday parties. Varying diffi-
561-4163 Racquetball culty. SCUBA Diving Sledding
Japanese youth and adult Karate Bayside Tennis A+ Pro Divers City of Plattsburgh
program, membership required. and Health Club Running 561-7748 Recreation Department
Fred Villari’s Studio 563-9083 Track & Field Lake Champlain tours and diving 324-7709
561-8592 Membership and/or class fees. refer to Hiking/Walking charters. Sledding hill at South Platt
Shaolin Kempo Karate, Ju-Jitsu, Clinton Community College section for more locations www.bottomtimecharters.com St. Park.
Kung-Fu, kickboxing classes for 562-4228 City of Plattsburgh Champlain Dive Center
men, women and children ages Racquetball Classes 324-7709 at Snug Harbor Snowshoeing
4 and up. Master-level instructor. www.clinton.edu Spring/summer. Fun runs. Indoor 562-3483 Altona
www.villarisofplattsburgh.com Crete Brothers Recreational track. Fee. www.divechamplain.com 236-7035
Facility (Old Base www.cretesports.com YMCA Beartown Ski Area
Gym) Clinton County Youth Bureau 561-4290 561-3938
324-7709 565-4750 Fee. Over 6 km of cross country and Soccer
Indoor track, open Hershey Track & Field Program. www.plattsburgymca.com snowshoeing trails. Altona
year round. Fees Ap- Fun track & field events for girls and www.nelsap.org/ny/beartown.html 236-7035
ply. boys ages 9 to 14. Local winners in Skiing Beekmantown “Snowshoe” AuSable
YMCA each age group proceed to the Re- Altona Eagles Club 834-9052
561-4290 gional Championship. 236-7035 643-8806 Beekmantown
Membership or fee. Sprint technique clinic. Must pre- AuSable Chasm Company Promotes snowshoeing, racing, 561-1149
w w w . p l a t t s - register. USA Olympic Skills Compe- 834-7454 track and distance. Snowshoe Soccer skills camp. Ages 5-18.
burghymca.com tition, ages 8 to 13, free. Nature trails and scenic views. tours, family and individual. www.byconline.org
www.clintoncountygov.com www.ausablechasm.com email:snowshoeguy@yahoo.com Black Brook
Rock Momentum Track Club Beekmantown City of Plattsburgh 647-5411
Climbing 643-8806 561-1149 Recreation Department
Skiing camp. Champlain
Girl Scouts of the Sponsors local running races and 324-7709 298-8160
www.byconline.org
North Country, Inc. events. February snowshoe race. Fee. Chazy
Beartown Ski Area
563-1560 Run for Jon 561-3938 Clinton County Youth Bureau 493-5566
Lake Clear Resident Peru. August. Half pipe, night skiing, 6 km of 565-4750 City of Plattsburgh
Camp. Opportunity www.runforjon.org cross country and snowshoeing Introductory snowshoe clinics, Recreation Department
to use rock climbing SUNY Plattsburgh Field and trails. free. 324-7706
wall at Paul Smiths Jogging Trails www.nelsap.org/ny/beartown.html www.clintoncountygov.com Indoor soccer leagues for 6-14
College. Grades 5- 564-4000 Champlain Point Au Roche State Park year old boys and girls, fees apply.
12. Fee. 15 miles of mixed terrain. 298-8160 563-0369 USA Junior Olympic Skills Competi-
www.gsneny.org www.plattsburgh.edu Clinton Community College Free. tion in for ages 8 – 13, free.
SUNY Plattsburgh Town of Plattsburgh 562-4228 www.nysparks.state.ny.us www.cretesports.com
Rock climbing wall. 563-8133 (ext. 545) Skiing Classes. Town of Plattsburgh
www.clinton.edu
Need Fitness Center 562-6860
Point Au Roche State Park
membership. w w w.to w n o f p l a t ts b u rgh .o rg
563-0369
Clinton Community College 298-8160
Macomb State Park
562-4228 Youth Program. Tennis Mooers
643-9952 Altona 236-7927
Indoor Soccer Classes. Chazy¸
nysparks.state.ny.us 236-7035 North Hudson
www.clinton.edu 493-5566
Mooers AuSable 532-9811
Clinton County Chazy Lake Beach
236-7927 834-9052 Peru
Youth Bureau 492-9788
Youth Program Jenkins Street, next to Miiddle-
565-4750 City of Plattsburgh Baker’s Acres Campgrounds
Peru 293-6471 High School.
County Soccer Programs. Recreation Department
726-6231 Seasonal. Plattsburgh
Variety of instructional clinics. Na- 324-7709
www.perutown.com/index.htm Bayside Tennis and Health 562-6860
tional Youth Games For Soccer. Clinton County
Plattsburgh Club www.townofplattsburgh.org
www.clintoncountygov.com Youth Bureau
562-6860 563-9083 Rouses Point
Dannemora 565-4750
www.townofplattsburgh.org 297-6921
Youth Commission County swimming programs Membership and/or class fees.
Point Au Roche State Park Beekmantown w w w.ro uses p o i n t ny.co m /ci v_
492-7000 www.clintoncountygov.com
563-0369 561-1149 recdep.html
www.villageofdannemora.com/ CVPH Rehabilitation and
May–Labor Day. Day fee. Ages 9 & up. YMCA
recreation.html Wellness Center at PARC
nysparks.state.ny.us www.byconline.org 561-4290
Ellenburg 324-2024
Saranac Indoor. Membership or Fee.
594-7340 Heated indoor swimming facil- Black Brook
293-6666 647-5411 www.plattsburghymca.com
Jay ity. Membership fees apply. Nu-
Youth Program.
647-2204 merous group exercise classes Champlain
SUNY Plattsburgh’s Saturday 298-8160 Volleyball
w w w.to w n o f j ay.co m / to w n / all included with the cost of
Morning Youth Learn to Swim Chazy Altona
youth/youth.htm membership. Orientation with
Program 846-7544 236-7035
Keeseville Rouses Point a Certified Fitness Specialist
564-4150 Clinton Community College Beekmantown
834-9059 297-6921 when you join.
Memorial Hall 562-4228 561-1149
Mooers w w w.ro uses p o i n t ny.co m /ci v_ www.cvph.org
www.plattsburgh.edu Ages 9 & up.
236-7927 Ellenburg Classes.
recdep.html Rouses Point City of Plattsburgh Recreation www.byconline.org
Youth Program. YMCA 594-7340
297-6921 Department CVPH Rehabilitation and
Peru 561-4290 Feinberg Park
w w w.ro uses p o i n t ny.co m /ci v_ 324-7709 Wellness Center at PARC
643-2745 Junior Indoor & Outdoor. Fee. 236-5944
recdep.html Dannemora 324-2024
www.perutown.com/index.htm www.plattsburghymca.com www.feinbergpark.com
YMCA 492-7541 Membership fees apply. Orien-
Plattsburgh Girl Scouts of the
561-4290 www.townofdannemora.com tation with a Certified Fitness
562-6860 Swimming North Country, Inc.
Year round. All ages. Lessons. Keeseville Specialist when you join.
www.townofplattsburgh.org Altona 563-1560.
Youth Summer Day Camp. Fee. 834-9059 www.cvph.org
PSU Sports & Wellness 236-7035 Grades 1-12, camp rates apply.
www.plattsburghymca.com Clinton Community College
564-3140 AuSable www.gsneny.org
562-4228
Summer sports camps for kids. 834-9052 Jay
Volleyball Classes.
Class/workshop fees. AuSable Point State Park 647-2204
Dannemora
www.plattsburgh.edu 561-7080 www.townofjay.com/town/youth/
492-7541
Point Au Roche State Park www.dec.state.ny.us youth.htm
Beach volleyball.
563-0369 AuSable Valley Central School Keene
www.townofdannemora.com
Spring/summer/fall. 834-2800 576-4444
PSU Sports & Wellness
www.nysparks.state.ny.us Fee. www.avcs.org Keeseville
564-3140
Saranac Soccer Camp Beekmantown 834-9059
Summer Sports Camps for kids.
Saranac District Office, 561-1149 Lake Champlain
Class/workshop fees.
492-7451 Summer program, must be 5 years Waves Swim Team
Plattsburgh
Saranac or older. Adirondack District United States
562-6860
293-6666 www.byconline.org Swimming club since 1989. Com-
YMCA
Youth Program. Black Brook petitive swimming club. New mem-
561-4290
Schuyler Falls 647-5411 bers welcome. Ages 6+. Fee.
563-1129 Champlain www.lcwaves.org
Town of Plattsburgh Rec Dept.
Wiffleball
City of Plattsburgh
Recreation Department
Tai-Chi and yoga classes. Numer-
ous group exercise classes all
included with the cost of member-
Yoga, spring/fall/winter. Fee.
www.plattscsd.org
Plattsburgh State University
Exercising your brain!
324-7709 ship. Orientation with a Certified Summer Safari Lifestyle changes to prevent or slow down Alzheimer’s
Adult wiffleball league. Fitness Specialist when you join. 564-2035
www.cretesports.com www.cvph.org Summer yoga program for kids. The latest medical research Socializing that will exercise your brain.
Champlain Valley Fitness Fee. suggests that the best hope Active involvement with
Windsurfing and Health Center www.summeroncampus.com for preventing or slowing family and a wide network of Ideas for Exercising the Brain
AuSable Point State Park 561-4163 Premiere Tan & Body Center down Alzheimer’s is to adopt friends is likely to lower your • Learn something new: how
561-7080 Kick boxing, karate, yoga, Pilates 561-3127 a lifestyle that includes the risk of dementia. Besides stim- to play a musical instrument,
Point Au Roche State Park and personal trainers. Complete fitness aerobics class- following: ulating your brain, socializing a foreign language, or start a
563-0369 Clinton Community College es, strength training, yoga, Pilates • Avoiding jarring your brain lessens depression that can new hobby
Day fee. 562-4143 and belly dance classes available. • Staying engaged in social result from isolation. Regard- • Play memory games to
Reiki, tai chi, yoga, reflexology, Fees apply. activities with friends, family less of whether you have many improve or train your memory
Yoga meditation and drumming work- and others friends or few, it’s also helpful • Visit museums; attend
Adirondack Connections/ADK shops/seminars. Class fees. • Exercising your mind to to continue finding other ways lectures or performances; take
Yoga www.clinton.edu For more information on keep your brain in tone to be with people: join a club a class
561-2869 Hometown Fitness and school-related recreational • Eating a healthy diet and or civic group, attend classes, • Read, especially challeng-
Health Center get regular exercise continue working, or do volun- ing material
Classes integrating body mind and activities, please contact
health. 492-2500 Scientists are not yet sure teer work. • Join a book discussion
your local school district. how or why good health habits group
www.adkyoga.com Aerobics, body sculpting, yoga
Adirondack Tai Chi School and pilates classes. Must be 18 work to overcome a predis- Mental Exercise • Write. If not a book or
563-4236 years or older. position to Alzheimer’s; and Stimulating your brain can article, write in a diary, write
CVPH Rehabilitation and Plattsburgh City since we don’t fully understand increase the number of brain letters or emails, or start your
Wellness Center at PARC School District the causes of this disease, we cells and the connections memoirs
324-2024 957-6000 can’t be sure that everyone between the brain cells, and • Do crossword puzzles,
can avoid getting it. What we strengthen your current brain Sudoku, jigsaw puzzles
do know is that people can cells and connections between • Play board games, card
reduce some of their risk fac- them. games, other strategy games
tors. Recent studies confirm older • Learn a kind of dance that
people can improve their mem- is new to you, which will also
Avoid Jarring Your Brain ory and problem-solving skills give you some exercise
Many people who have devel- with practice. Brain cells may • Debate or discuss topics
oped Alzheimer’s disease also die as we age, but research with people
have a history of repeated mild shows that mental and social • Practice using the opposite
trauma to the head. It makes activities promote new connec- hand for something you usually
good sense to guard the health tions between cells. There are do with your dominant hand
of your brain by protecting countless examples of produc- It can’t be emphasized
it from injury as one means tive people continuing to do enough that it is variety and
of preventing or delaying the great work decades beyond newness that keep the mind
onset of dementia: age 60—proof positive that sharp and promote a healthy
• wear a helmet if you bicycle aging and mental deterioration brain. While it’s important to
or ski don’t necessarily go together. stay connected with old friends
• wear seatbelts in a car Mental exercise has been and to engage in comfortable
• clear your home of ob- associated with a reduced routines, it’s just as important
structions and slippery places risk of getting Alzheimer’s. Do to stretch yourself mentally
to prevent hitting your head something different or learn and socially by seeking out
or falling and suffering a head something new every day or new friends, new experiences
Essex County After School Program injury engage in a challenging activity and activities.
Elizabethtown Wilmington
Essex County
873-6555 946-7179
www.elizabethtown-ny.com
Essex Biking Essex County’s
963-4287 Adirondack Mountain Beaches, Parks and
Adirondack Guides www.essexnewyork.com Club–Algonquin Chapter Recreation Areas
Adirondack Guide & Outfitting Co. Keene 523-3441
Please call your local school district
251-3488 576-4444 Chapter Meetings. Various mem- for information on school parks and
Adirondac Rafting Company Minerva bership levels. Lodge and High their availability.
523-1635 251-2869 Peaks information center available.
Whitewater rafting April though Oc- Youth. Little League. www.adk.org
Bulwagga Bay Park
tober. Moriah Elizabethtown 546-7500
www.lakeplacidrafting.com 546-8631 873-6555
Adirondack Rock & River Guide Youth www.elizabethtown-ny.com *Hilcrest “Teddy Bear Park”
576-2041 Newcomb High Peaks Cyclery
AMGA accredited guide service. In- 582-3211 523-3764 *#1 Main Street Park
door stone climbing, rock climbing www.newcombny.com Rental available for road and moun-
Lee Park
& ice climbing. Ticonderoga tain bikes. Guides. Cross country
962-4419
www.rockandriver.com 585-6265 and downhill trails.
AuSable River Sport Shop www.townofticonderoga.com www.highpeakscyclery.com *McKinley St. Park
946-1250 Westport Keene
Expert, licensed guide service for 962-4419 576-4444 *Mid’s Park
all Eastern Adirondack waters. Kay- www.westportny.com Lake Champlain Bikeways
ak rentals. Whiteface Guide Services Lake Placid Health & Fitness Willsboro RR 1 Box 220 Milholland Park
523-1186 523-4127 873-3640
www.ausableriversportshop.com 963-8668 Crown Point, NY 12928.
Bear Cub Adventure Tours Cardiovascular equipment, aero- Wilmington Lake Champlain Valley of Vermont, Mount Van Hoevenburg
523-4339 Aerobics and bic exercise, nutrition programs, 946-7179 New York, and Quebec, is an 1,100- Recreation Area
Canoeing, kayaking, mountain bik- Group Activities fitness gym, personal training and mile network of bicycle routes that 523-1655
ing, and wilderness survival. Achieve Fitness yoga. Swim class for senior citi- Basketball includes 26 loops and a 350-mile
597-3313 zens. *Municipal Beach
www.mountain-air.com/canoeing Chesterfield principal route around the entire
Camp Santanoni Cardiovascular equipment, weightwww.placidhealth.com 834-9042 lake. *Peacock Park
582-5472 My Time Fitness & Spa Center
training, spinning and pilates class- Elizabethtown email:lcvisit@capital.net
Open daily year-round for hiking, es. Approved provider for Blue 546-7160 873-6555 Lake Placid/Essex *Rotary Mill Pond Parks
biking, and cross country skiing. Summit Fitness
Cross and Blue Shield of NENY and www.elizabethtown-ny.com County Visitors Bureau
Guided tours by Adirondack Archi- AARP. 523-1195 Keene 523-2445 *Sentinel Park
tectural Heritage during summer. www.bonniesprinkle.com Full body circuit classes, studio 576-4444 Maps and information available. Shipman Youth Center
High Peaks Mountain Adirondack Medical Center classes, and cardiovascular equip- Minerva www.lakeplacid.com 523-8786
Adventures 523-3311 ment. 251-2869 Minerva Youth activities.
523-37647 Behavior modification classes fo-Westport Town Hall Moriah 251-2869
Skiing, ice climbing, snowshoeing cusing on nutrition and physical962-4419 546-8631 Mt. Van Hoevenberg Taylor Pond Campground
activity, etc. WADA building 647-5250
guide service. Youth. 523-2811
www.highpeaksma.com www.amccares.org www.westportny.net Newcomb Beginner to advanced terrain. Thrall Dam Park
Jones Outfitters Ltd. Curves 582-3211 North Elba 873-3640
523-3468 585-3626 / 891-7698 Baseball, Softball, www.newcombny.com 523-2141
Guided Fishing tours for all levels. Circuit training for center women. T-ball North Hudson Olympic Sports Complex Wickham Marsh State Game
www.jonesoutfitters.com Membership fees apply. AuSable Forks 532-9811 523-8972 Management Area
Elizabethtown Social Center Youth Commission 873-3640
Middle Earth Expeditions Saranac Lake Mountain biking on cross country
523-9572 873-6408 647-5147 891-4150 ski trails. For all ages and abilities. *Tobacco-free parks
Whitewater rafting guide. Essex Fitness Center Ticonderoga www.orda.org
www.adirondackrafting.com 963-8800 585-6265
www.townofticonderoga.com
Placid Planet Bicycle Riverside Hotel and Open daily year-round for hiking, Moriah activities. Bulwagga Bay Park
523-4128 Bowling Alley biking, and XC skiing. Guided tours 546-8631 www.campbaco.com 546-7500
Bike rentals, maps and information- 647-9905 by Adirondack Architectural Heri- Newcomb Camp Che-no-wan for Girls Marina, playground, beach.
www.placidplanetbicycles.com Willsboro Lanes tage during summer. 582-3211 251-3129 www.porthenry.net/campgrounds/
Ticonderoga 963-8983 Crown Point Camp Site Youth Summer camp for girls, various bwb_park.htm
585-6265 597-3603 www.newcombny.com activities. Cloud Splitter Outfitters
www.townofticonderoga.com Camping Open early May to Columbus Day, North Pole Campground www.campbaco.com 582-2583
Verizon Sports Complex (Campgrounds) boat launch on site. and Motor Inn Camp Dudley YMCA Canoe and kayak rentals.
523-4436 Adirondack Loj Douglas Corporation 946-7733 962-4720 Elizabethtown
Mountain bike trails 523-3441 of Silver Lake 18-hole putt‘n play mini golf, swim- All-boys camp to develop morals 873-6555
www.orda.org Historical Adirondack lodge, up to 1-800-201-8061 ming, picnic area, playgrounds. and fellowship, various activities. www.elizabethtown-ny.com
Westport 40 guests. On private lake. On The River Campground www.campdudley.org Kampsite of America,
962-4419 www.adk.org/ad_loj www.douglasresort.com 532-7768 Camp Pok-O-MacCready Lake Placid KOA
www.westportny.com Barber Homestead RV Park Jan’s Country Park Swimming and playground, spring/ 963-7656 946-7878
Whiteface Mountain Complex 962-8989 597-3455 summer/fall. Boys and girls camp, ages 6-16. Fishing, swimming, canoeing and
946-2223 3-hole golf, volleyball, and horse- Kampsite of America, www.ontherivercampgrounds.com www.pokomac.com kayaking.
Summer and fall. New and im- shoes. Cabins available. Lake Placid KOA Port Henry’s Champ Beach RV Cornell Cooperative Extension www.koacampground.com
proved trails, all levels. Mountain www.barberhomesteadpark.com 946-7878 Park 962-4810 Keene
biking lessons. Day rates. Blue Ridge Falls Campsite Fishing, golfing, horseback riding, 546-7123 4-H Youth Program. 576-4444
www.orda.org 532-7863 mountain biking, mountain climb- Snack bar, playground, swimming Minerva www.keeneny.com
Whiteface Mountain Regional www.blueridgefallscampsite.com ing, hiking, swimming, canoeing with lifeguard. 251-2869 Lake Everest
Visitor’s Bureau Brookwood RV Resorts and kayaking. w w w. p o r t h e n r y.c o m / c a m p - Summer Youth Program. Camp- 946-2255
946-2255 or (888) 944-8332 585-4462 www.koacampground.com grounds/champ_beach.htm ing/hiking trips. Calm waters for kayaking and ca-
Wilmington wild trail system. www.brookwoodrvresort.com Magic Pines Campground Putnam Pond State North Country School noeing.
www.whitefaceregion.com Bulwagga Bay Park 873-2288 Campground Camp Treetops www.whitefaceregion.com
Wilmington 546-7500 Swimming, tennis, basketball, and 585-7280 523-9329 Lake Placid
946-7179 Marina, playground, beach. playgrounds. Canoe and rowboat rentals, boat Boys and girls summer camp, ages 523-2597
www.porthenry.net/campgrounds/ www.magicpines.com launch and handicapped sites. 8-14. Various outdoor activities. Maypine Marina
Bowling bwb_park.htm Medcalf Acres Campsite Schroon Lake Campground www.nct.org 532-7884
Adirondack Lanes Camp Forestmere 532-7261 or 461-1730 532-9999 Word of Life Island Canoe and kayak rentals.
585-6851 327-3537 Cabins and trainer rentals. RVs Whispering Pines Campground (800) 965-7177 Minerva
Bowl Winkles Camp Santanoni welcomed. 523-9322 Youth Camp. Ages 13-18. 251-2869
523-7868 582-5472 www.medcalfacres.com Shower facility, volleyball court, www.wol.org Summer Youth Program. Canoeing
and picnic area. lessons.
Willsboro Bay Marina Canoeing/Kayaking Moriah
Senior Fitness 963-7276

www.wbm.us
Yogi Bear’s Jellystone Park At
Adirondack Lakes &
Trails Outfitters
891-0414
546-8631
Newcomb
582-3211
Achieve Fitness fitness gym, personal training
Paradise Pines Camping Resort Rentals and guided trips. Youth and adult.
597-3313 and yoga. Swim class for senior
532-7493 or (800) 232-5349 www.adirondackoutfitters.com www.newcombny.com
Senior fitness program. Rehabilita- citizens. Discounted rates for se-
Beach, pool, spa, cabin/trailer Adirondack Guide North Country School
tion and disability equipment. Se- nior members, ages 62 and up.
rentals, mini-golf, scavenger hunts & Outfitting Co. -- Camp Treetops
nior ages 62 and older. Approved www.placidhealth.com
ect. Seasonal. 251-3488 523-9329
provider for Blue Cross and Blue RSVP Osteoporosis
www.paradisepines.com Adirondack Mountain Club, Boys and girls summer camp, ages
Shield of NENY & AARP. Exercise Classes
Algonquin Chapter 8-14. Canoeing and kayaking activi-
www.bonniesprinkle.com 546-3565
(Youth Camps) 523-3441 ties.
Lake Placid Health & Fitness Ticonderoga Interlakes Health,
Camp Baco for Boys Chapter Meetings monthly. Various www.nct.org
523-4127 Tuesday at 1:30 p.m. Willsboro
251-2919 membership levels. North Elba
Cardiovascular equipment, aero- Congregational Church, Wednes-
Summer camp for boys, various www.adk.org 523-2141
bic exercise, nutrition programs, day at 1:30 p.m.
North Hudson Essex Fitness Center 962-4810 Minerva Horseback
532-9811 963-8800 www.cce.cornell.edu 251-2869 Riding
Ticonderoga Keene Fitness Summer Youth Program. The Bark Eater
585-6265 576-2500 Races (Multisport) Camping/hiking trips. 576-2221
www.townofticonderoga.com Cardio, weights, spinning and per- HSBC Ironman USA Newcomb Pleasure scenic riding.
White River Falls sonal training. Lake Placid 582-3211 English, Western and
946-2255 www.keenefitness.com 523-2665 www.newcombny.com Polo lessons. Instruc-
Whitewater kayaking. Lake Placid Health & Fitness www.ironmanusa.com Newcomb VIC tion and horseback les-
www.whitefaceregion.com 523-4127 USA Adventure Camps and 585-2000 sons.
Willsboro Cardiovascular equipment, aerobic Clinics 3.6 miles of trails. Call for con- www.barkeater.com
963-8668 exercise, nutrition programs, fitness Youth triathlon clinics, ages 13-18. ditions, reference website for
Wilmington gym, personal training and yoga. Registration fees apply. maps. Free to the public. Ice Skating
946-7179 www.placidhealth.com www.usaadventurecamps.com www.adkvic.org Chesterfield
My Time Fitness North Country Healthy 834-9042
Dance and Spa Center Hiking & Walking Heart, Essex/Franklin Elizabethtown
Lake Placid Center for the Arts 564-7160 Refer to Parks section for Counties 873-6555
523-2512 Summit Fitness additional locations 891-4471 www.elizabethtown-
Summer dance camp for kids. 523-1195 Adirondack Mountain Club, Free information. ny.com
www.lakeplacidarts.org Full-body circuit classes, and car- Algonquin Chapter North Elba Lake Placid
Lake Placid School of Ballet diovascular equipment, 523-3441 523-2141 523-2597
523-2512 Hammer strength equipment Hiking/walking chapter. Seasonal Olympic Regional Keene
North Country Ballet Ensemble and free weights. outings. Various membership lev- Development Authority 576-4444
Serving Clinton, Essex and Franklin els. Lodge and High Peaks informa- Olympic Arena www.keeneny.com
Counties. Ages 5 and up. Fish & Game tion center available. 523-1655 Minerva
Contact Marty (891-9795) or Alice *Each year, the last weekend in www.adk.org Indoor walking, ¼-mile loop. Wilmington
251-2869
(563-6327) for more information. June is designated as Free Fish- Chesterfield Free. 946-7179
Newcomb Skating Rink
www.balletplattsburgh.org ing Days in New York State. During 834-9042 www.orda.org Veterans Memorial Highway,
582-4901
The Olympic Center those two days, anyone can fish in Cobble Hill Golf Course Pok-O-Moonshine Whiteface Mountain
Outdoor rink with warm-up facility.
School of Ballet New York State and no fishing li- & Recreation Area 834-9045 946-2223, ext. 214
Seasonal.
523-1655, ext. 223 or 295 cense is required.* 873-2664 Hiking, biking, rock climbing. Day- Eight-mile climb. Seasonal.
www.newcombny.com
Classes, ages 4 and up, fees apply. Lake Placid Elizabethtown use facilities. Willsboro Central School
Olympic Center Ice Arenas
www.orda.com 523-2597 873-6555 Port Henry Town Hall 963-4456
523-1655
Wilmington Moriah Over 30 miles of trails. 546-9933 www.willsborocsd.org
Various programs and camps for
946-7179 546-8631 Fort Ticonderoga Historical interpretive path. figure skating, child to adult.
Youth. 585-2821 Saranac Lake Hockey Dec – March, public skate. Rent-
Exercise and The Bass Coach June-Oct. Daily tours, museum ex- 891-1990 (Ice and Floor) als available, fees apply.
Strength Training 597-4240 hibits, and educational programs. www.saranaclake.com Keene
www.lakeplacidskating.com
Achieve Fitness Pro bass guide and bass fishing Call for rates. Schroon Lake 576-4444
www.orda.org
597-3313 school. www.fort-ticonderoga.org Chamber of Commerce www.keeneny.com
Ticonderoga
Cardiovascular equipment, strength High Falls Gorge 532-7675 Minerva
585-6265
training equipment. Approved pro- Football 946-2278 Hiking trails. 251-2869
Wilmington
vider for Blue Cross Blue Shield of PAL Football League Half-mile round-trip walk, self guid- www.schroonlake.org Olympic Regional
946-7179
NENY and AAPR. 563-0302 ed and professional tours. Year- Ticonderoga Development Authority
www.bonniesprinkle.com www.plattsburghpal.com round attraction. 523-1655
585-6265
www.orda.org
Inline Skating
Adirondack Medical Center Ticonderoga www.highfallsgorge.com www.townofticonderoga.com Chesterfield
Cardiac Rebabilitation 585-6265 Keene Ticonderoga Central Wilmington
834-9042
Program-Phase II www.townofticonderoga.com 576-4444 School District 946-7179
Wilmington
523-3311, ext. 4516. www.keeneny.com 585-6674 Willsboro
946-7179
Supervised exercise program, edu- Gardening Lake Placid Willsboro 963-8668
cation, and support. Call for rates. Cornell Cooperative Extension: 523-2597 963-8668
www.amcares.org Essex County www.lakeplacid.com
Martial Arts North Country School Summer Youth Program. Sailing www.barkeater.com Newcomb VIC
Keene Fitness -- Camp Treetops lessons. Ticonderoga 585-2000
523-9329 North Country School 585-6265 3.6 miles of trails. Call for condi-
576-2500
Boys and girls summer camp, -- Camp Treetops www.townofticondero- tions, reference Web site for maps.
Yoga, pilates and martial arts
ages 8-14. Rock climbing and hik- 523-9329 ga.com Free to the public.
classes. Whiteface Mountain
www.keenefitness.com ing activities. Boys and girls summer camp, ages www.adkvic.org
Ski Area
www.nct.org 8-14. Sailing and instruction. Saranac Lake
946-7175
The Adirondack Experience www.nct.org Nov-April. 76 trails of 891-4150
Rock Climbing 523-1718 intermediate to ad- www.saranaclake.com
Adirondack Alpine Intervention program for at-risk SCUBA Diving vanced terrain. Ticonderoga
576-9881 youth. Various activities including Jones’ Aqua Sports www.whiteface.com 585-6265
Rock/ice climbing instruction rock climbing and ice climbing. 963-1150 Wilmington www.townofticonderoga.com
available for all ages and abilities. www.adkexperience.com Full service scuba charters on Lake 946-7179 Willsboro
www.alpineadven.com Wilmington Champlain. 963-8668
Adirondack Rock & River 946-7179 www.divechamplain.com Wilmington
576-2041
Snowshoeing 946-7179
Indoor and outdoor rock and ice Running/Track & Field Skiing/Snowboarding Adirondack Wilmington Wild Forrester
Refer to Hiking/Walking Adirondack Mountain Club, Mountain Club, 946-2255
climbing instruction available.
section for more locations Algonquin Chapter Algonquin Chapter Wild trails. Veterans Memorial
www.rockandriver.com
Whiteface Uphill Footrace 523-3441 523-3441 Highway open for snowshoeing
Avalanche Adventures
946-2255 Meetings. Seasonal outings. High Falls Gorge Chapter Meetings. when road is closed due to
523-1195 Various membership levels.
Annual 8-mile footrace climbing 946-2278 Seasonal outings. Various mem- weather.
Indoor rock climbing, year-round, www.adk.org Year-round attraction. Self-guided
3,500 feet. Registration fees apply. bership levels.www.adk.org www.whitefaceregion.com
fees apply. Cascade Cross tours. Cross-country skiing. Ski
www.whitefaceregion.com Elizabethtown
www.avalancheadventures.com Country Ski Center rentals available.
Eastern Mountain Sports 523-9605 www.highfallsgorge.com
873-6555 Soccer
Climbing School Sailing/Boating 20 km of trails, night Lake Placid
www.elizabethtown-ny.com Elizabethtown
Lake Placid Marina, Inc. skiing and rentals. Harborhill Inn & Cottages 873-6555
1-800-310-4505 523-2597
523-9704 www.cascadeski.com Minerva 891-2784 www.elizabethtown-ny.com
www.emsclimb.com
Scenic tours of Lake Placid. Chesterfield 251-2869 Cross country skiing and snow- Keene
Keene
Minerva 834-9042 Winter Youth Program. Skiing les- shoeing trails. 576-4444
576-4444
251-2869 Cobble Hill Golf Course sons on Sundays. www.adirondackvacations.com www.keeneny.com
www.keeneny.com
& Recreation Area Mount Van Hoevenberg High Falls Gorge Lake Placid
873-2664 523-2811 946-2278 523-2597
Cross country and telemark. Free. Cross country trails. Fee. Year-round attraction. Self-guided Minerva
Crowne Plaza Resort Newcomb VIC tours. Snowshoe trails and rentals 251-2869
& Golf Club 585-2000 available. Moriah
523-4460 3.6 miles of trails. Call for condi- www.highfallsgorge.com 546-8631
Cross country trails. tions, reference Web site for maps.
Lake Placid Youth.
www.lakeplacidcp.com Free to the public.
Elizabethtown 523-2597 Newcomb
www.adkvic.org
873-6555 Olympic Trail Complex Keene 582-3211
Cross country skiing. 523-1655 576-4444 www.newcombny.com
www.elizabethtown-ny.com 50 km of cross country trails used www.keeneny.com North Elba
Keene during Olympic games. Minerva 523-2141
576-4444 www.orda.org 251-2869 North Hudson
www.keeneny.com Olympic Ski Jump Complex Winter Youth Program. Snowshoe- 532-9811
Harborhill Inn & Cottages 523-2202 ing lessons. Ticonderoga
891-2784. Ski jumping and free-style skiing. Mount Van Hoevenberg 585-6265
Cross country and www.orda.org 523-2811 www.townofticonderoga.com
snowshoeing trails. The Bark Eater Cross country trails and snowshoe- Willsboro
www.adirondackvacations.com 576-2221
ing. Fee. 963-8668
20 km of cross country trails.
Swimming
Elizabethtown
873-6555 Yoga Eating Well as We Age
Elizabethtown www.elizabethtown-ny.com Achieve Fitness
873-6555 Keene By Amanda Knoles drates include oatmeal, baked useful as low-fat, high-protein
597-3313
www.elizabethtown-ny.com 576-4444 beans, lentils, barley, wheat alternatives to meat. Stir-fries
Cardiovascular equipment, spin-
Keene www.keeneny.com Foods can be powerful medi- bulgur, broccoli, tomatoes, as- and casseroles are good ways
ning & pilates classes. Approved
576-4444 Keene Valley Country Club cines that control how we look, paragus, lima beans, peas, and to mix smaller meat portions
provider for Blue Cross and Blue
www.keeneny.com 576-9873 feel and perform. By choosing artichokes. Fast-burning sugar with larger vegetable portions.
Shield of NENY and AARP.
Lake Placid Fees apply. healthier foods, we can lose fat, products to avoid include white The American Heart Associa-
www.bonniesprinkle.com
523-2597 Lake Placid grow muscle, gain energy and bread, pancakes, bagels, soft tion stresses that it’s important
Lake Placid Health & Fitness 523-2597 literally turn back the clock. drinks, desserts, and candy. to choose foods low in saturat-
Keene Fitness
523-4127 Minerva Controlling blood sugar is Fiber is also an important ed fatty acids, cholesterol and
576-2500
Swim classes and indoor lap pool. 251-2869 one of the best “tricks” avail- part of a healthy diet. The more sodium. Total fat intake should
Yoga, pilates, and martial arts
www.placidhealth.com North Elba able to force your body to shed fiber you eat, the slower sugar be no more than 30 percent
classes.
Minerva 523-2141 www.keenefitness.com
fat. Instead of eating foods will be absorbed into the blood. of calories daily. Saturated
251-2869 North Hudson Lake Placid Health & Fitness
with lots of refined flours and Fiber also slows the absorption fatty acids and trans-fatty acids
Summer Youth Program. Red 532-9811 523-4127 sugar, switch to whole grains, of carbohydrates from the intes- should be less than 10 percent
Cross swimming lessons. Ticonderoga Cardiovascular gym, personal train- beans, fruits and vegetables tine into the bloodstream. The of those calories, polyunsatu-
Moriah 585-6265 ing, and yoga. for a steady stream of energy. best fibers for keeping blood rated fatty acid intake should
546-8631 www.townofticonderoga.com www.placidhealth.com Researchers have found that sugar levels down include high be 8 to 10 percent, and mono-
Newcomb Westport North Hudson those who consume massive quality breakfast cereals, whole saturated fatty acids should
582-3211 962-4419 532-9811 amounts of processed foods grains and beans. make up no more than 10 to
Youth. www.westportny.com Westport hasten their aging process. Foods made with whole 15 percent. Cholesterol intake
www.newcombny.com Willsboro 962-4419 Slow-burning carbohydrates grains rather than refined flour should be less than 300 mil-
North Country School 963-8668 www.westportny.com keep blood sugar in a healthy products are higher in fiber, ligrams per day, and sodium
-- Camp Treetops Wilmington Willsboro range and maintain a constant vitamins and minerals. Beans intake should be no more than
523-9329 946-7179 963-8668 level of mental and physical are great sources of vitamins, 2.4 grams per day.
Boys and girls summer camp, energy. Slow-burning carbohy- minerals, and fiber and can be
ages 8-14. Various outdoor activi- Volleyball For more information on
ties including swimming. Keene
school-related recreational The American Heart Association offers the following tips for a heart healthy diet:
www.nct.org 576-4444
www.keeneny.com
activities, please contact
North Elba • Buy lean cuts of beef and pork. USDA Select
523-2141 your local school district. with B vitamins and iron.
beef contains the least fat. The second leanest • Try no-fat baked goods and naturally sweet-
Saranac Lake grade is choice.
891-4150
ened products.
• Eat fish at least one or two times a week. It • Try adding other greens like endive, escarole,
www.saranaclake.com is low in saturated fat and can be prepared in
Ticonderoga spinach and cabbage to salads.
many ways. Buy fish filets and bread and bake • Limit your intake of pickles, relishes, olives,
585-6265 them yourself. The coatings on prepared fish
www.townofticonderoga.com etc. They are very high in sodium.
add to their fat content, weight and cost. • Buy fruit juices instead of fruit drinks and
Westport • Extend meat flavor by serving small portions
962-4419 choose juices high in Vitamin C like orange,
of meat with vegetables, pasta and rice. grapefruit and tomato juice.
www.westportny.com • Buy fat-free and one percent fat milk rather
Willsboro • Turn to fresh fruits and vegetables as snacks
than 2 percent fat or whole milk. Skim milk in and desserts instead of high calorie cakes,
963-8668
half gallons costs less than quarts. cookies and pies.
Wilmington
• Substitute low fat or nonfat buttermilk yogurt, • Purchase fat-free, low fat, low sodium and
946-7179
ice cream, sour cream and frozen yogurt for baked varieties of crackers and snack chips but
the regular items.
Tennis • Low fat cottage cheese can replace ricotta
remember low fat doesn’t mean there are no
Chesterfield calories. Substitute flavorful salsa and hummus
cheese in most recipes. for fat-laden sour cream and cheese dips.
834-9042
• Buy bread that’s whole grain and enriched
Malone YMCA
Franklin County
recreation room, giftshop, laun-
483-2354 dromat, fishing. Canoe, rowboat,
Indoor Basketball and other youth paddleboat, and rentals. Seasonal
Franklin County’s
programs. Fees apply. rates available. Beaches, Parks and
www.maloneymca.com www.deerrivercampsite.com Recreation Areas
Adirondack Guides Donaldson’s Campsite
Adirondack Connections Biking 891-4070 Please call your local school district
for information on school parks and
359-2911 Franklin County Fish Creek their availability.
Adirondack guide service. Various Mountain Bike Trails 891-4560
activities available. 483-6788 High Falls Park
www.adirondackconnections.com Franklin County Tourism. Informa- 497-3156
Chateaugay Park
Adirondack Foothills tion and maps available. Over 200 campsites on the
497-6191
Guide Service www.adirondacklakes.com Chateaugay River. Nature trails and
359-8194 Fredericks waterfalls.
Franklin County Tourism
New York State Outdoor Guide As- 481-5833 www.highfallspark.com
481-1704
sociation member. Fishing, hunting, Bike Rentals. Junction Campsite
Information on parks and recre-
canoeing, kayaking and camping. The Adirondack North 891-1461 or 891-9858
ational facilities. Free.
www.adkfoothills.com Country Association www.newyorksnowmobiling.com/
Adirondack Lakes & 891-6200 campgrounds.html
Kiwanis Park
Trails Outfitters Adirondack Mountain Bicycling Ini- Little Wolf Campsite
481-1500
891-7450 tiative. Bikeways of the North Coun- 359-3000
Canoe and kayak guided tours with Aerobics and Baseball, Softball, try Adirondack Region. Meacham Lake
Memorial Recreation Park
professionally trained staff. Fami- Group Activities T-ball www.adirondack.org 483-5116
483-3550
lies welcomed. Fitness Express Bangor Waverly Pine Ridge Campsite
www.adirondackoutfitters.com 359-7525 483-2749 856-9482 358-4125
Saranac Lake Area
Adirondack Pioneer Strength and cardio circuit training Bombay Baseball, basketball, swimming,
Youth Program
Outfitters & Guide Service for women of all ages. 358-2393 Bowling walking and biking trail, fishing,
Gateway Youth Center
891-7543 Hart to Heart Fitness Center Chateaugay Chateaugay Community horseshoes, ect.
891-5460
Ampersand Bay Boat Club 358-3200 497-3126 Bowling Center www.pineridgeparkcampsite.com
Summer youth programs. Free.
891-3001 Aerobics classes, indoor track, Clinton 497-6581 Pioneer Village
www.saranaclakeyouthcenter.
Kayaking, canoeing and sailing on strength training equipment, and 497-6647 Lake View Lanes 891-4572
com
connected waterways. cardiovascular equipment. Constable 359-2234 20 campsites, playing fields and
www.ampersandbay.com North Country 483-5249 Lucky Strike Lanes playgrounds. Open May – October.
Sellers Field
Mac’s Canoe Livery, McDonnell’s Community College Fort Covington 483-5220 Ponderosa Campsite
481-1500
Adirondack Challenges 891-2915 358-3125 Tupper-Bowl Inc. 497-6430
891-1176 Weight room, pool, and gym. Fees. Malone Lions Baseball 359-2234 Member of the Northeast Camping
Tupper Lake Village
Day and overnight canoe trips www.nccc.edu 483-0819 Association.
Municipal Park
through St. Regis canoe wilder- St. Regis Mohawk Reservation-- Youth learn sportsmanship and the Camping Rollins Pond
359-3328
ness. Let’s Get Healthy Program fundamentals of baseball. (Campgrounds) 891-3239
Fishing, tennis, volleyball, bas-
www.macscanoe.com 358-3141, ext. 145 or 178 Babbling Brook R.V. Park Saranac Lake Island
ketball, ice skating, baseball,
St. Regis Canoe Outfitters Free. Basketball 358-4245 891-3170
tubing, sledding, and ice fish-
891-1838 YMCA Bangor Playground exercise equipment. Boat access only
ing.
Guided day trips and vacations. 483-2354 483-2749 www.babblingbrookrvpark.com www.saranaclake.com
www.canoeoutfitters.com Aerobic and fitness programs, per- Bombay Blue Jay Campsite St. Regis Falls Scenic
Tahawus Limited sonal trainers, Nautalis equipment, 358-2393 359-3720 Campsite
891-4334 and cardiovascular equipment. Chateaugay Buck Pond 856-9820 For more information
A licensed Adirondack guide Youth basketball, karate, soccer. 497-3126 891-3449 www.stregisfallsny.net on school-related
service, angling, canoeing, ect. Senior citizens: discounted rate for Fort Covington Deer River Campsite recreational activities,
For all ages. age 65 and older. 358-3125 483-0060 please contact your
www.adirondackguides.com www.maloneymca.com Woods and lake access. Beach,
local school district.
(Youth Camps) Mac’s Canoe Livery Supervised exercise programs, St. Regis Mohawk Reservation 483-4323 Salmon River School
Camp Chateaugay 891-1176 education, support. Call for rates. Let’s Get Healthy Program Women’s/men’s competitive gym- 358-6600
1-800-431-1184 Rentals and races. www.alicehyde.com 358-3141, ext. 145 or 178. Free. nastics, general and preschool Indoor walking program, open
Summer camp for children, various www.macscanoe.com Club Saranac Fitness Center classes. during school year only. Free.
activities. Raquette River Outfitters 891-6463. Fish & Game www.srk12.org
www.chateaugay.com 359-3228. 24-hour key club. Personalized exer- *Each year, the last weekend in Races (Multisport) Saranac Lake
Cornell Cooperative Extension Rentals for canoeing, kayaking, cise programs, nutritional counsel- June is designated as Free Fish- Chilly Ski Festival 891-0490
483-7403 and camping. ing, and strength training. Call for ing Days in New York State. During 327-3000 River Walk. Free.
4-H Youth Program: ages 5-19. www.raquetteriveroutfitters.com rates. those two days, anyone can fish in Family cross country skiing com- St. Regis Falls Central School
www.cce.cornell.edu St. Regis Canoe Outfitters Hart to Heart Fitness Center New York State and no fishing li- petition, entry fees apply. 856-9421
891-1838 358-3200 cense is required.* www.adirondacklakes.com Free.
Canoeing/Kayaking Rentals, maps, and route planning. Full cardiovascular equipment, Department of Environmental North Country Community Col- www.fehb.org/stregis.htm
Adirondack Canoes & Kayaks www.canoeoutfitters.com strength training equipment, free Conservation (Region 5) lege, Run of the Mill 5k Run Tupper Lake Walking Trail
359-2174 Waverly weights, and body sculpting class- 897-1200 483-4151, ext. 282. Free.
www.capital.net/com/adkcanoe 856-9482 es. Call for rates. Trail conditions, backcountry infor- www.nccc.edu Waverly
Adirondack Navigation Malone YMCA mation, free brochures. 856-9482
Services Inc. Dance 483-2354 www.dec.ny.gov Hiking & Walking
359-9405 Bangor Fitness programs, personal train- Lake Colby Fishing Classic Refer to Parks section for Horseback Riding
Ampersand Bay Resort 483-2749 ers, Nautilus equipment, and car- 891-7050 additional locations Cold River Ranch Corey’s
& Boat Club Inner Quest Yoga & diovascular equipment. Annual ice fishing event in March, Chateaugay Central School 359-7559
891-3001 Wellness Center www.maloneymca.com youth and adult categories. Fees 497-6611 Overnight wilderness horseback
Rentals. 891-9944 North Country apply. Walking program. Free. trips. Reservations needed.
www.ampersandandbay.com Dance and ballet classes, fees ap- Community College www.adirondacklakes.com www.chateaugay.org Emerald Springs Ranch
Deer River Campsite ply. www.innerquestyoga.net 891-2915 Malone Fish & Game Club Department of Environmental 891-3727
483-0060 North Country Ballet Ensemble Weight room, pool and community 483-3227 Conservation (Region 5) Small groups, children welcomed.
Lake access with beach. Canoe, Serving Clinton, Essex, and Frank- gym. Fees. Call for rates. 897-1200 Open rain or shine.
rowboat, paddleboat rentals. Sea- lin Counties. www.nccc.edu Saranac Lake Fish Trail conditions, backcountry infor- www.emerald-springs.com
sonal. Contact Marty (891-9795) or Alice Paul Smith’s College & Game Club, Inc. mation, free brochures River Valley Enterprise
www.deerrivercampsite.com (563-6327) for more information. 327-6389 891-2560 www.dec.ny.gov 483-2292
Department of Environmental Ages 5 and up. Cardiovascular equipment, pool, www.saranaclakefishandgameclub. LP Quinn Elementary School Riding lessons, boarding, and
Conservation (Region 5) www.balletplattsburgh.org weights. Membership fee. net 359-2981 indoor arena.
897-1200 www.paulsmiths.edu The Tupper Lake Rod and Gun Indoor walking track. Ages 18 and XTC Guest Ranch
Trail conditions, backcountry infor- Exercise and Saranac Lake Youth Center Club Northern Challenge older or accompanied by adult. 891-5684
mation, free brochures. Strength Training “The Getaway” 359-9715 Waiver applies. Free. 5 – 8 p.m. Sleigh rides in old-fashioned Curri-
www.dec.ny.gov Alice Hyde Medical Center 891-2973 Annual ice fishing derby in February www.tupperlakecsd.net ers and Ives.
Fredricks Hobie Kayaks Cardiac Rehabilitation Program, After-school and weekend youth ac- on Lake Simon. Malone Middle School www.sleighrides.com
481-5833 Phase I, II, III tivities. www.tupperlakerodgunsportsclub. 483-7801
Rentals available. 483-3000, ext. 582 bravehost.com/index.htm Walking program. Free. Ice Skating
www.malone.k12.ny.us Fort Covington
Football
Senior Fitness
Moriah Central School 358-3125
PAL Football Program 546-3301 Salmon River School District
563-0302, Brian Major North Country Healthy Heart 358-6600
Hart to Heart Fitness Center Malone YMCA www.plattsburghpal.com Essex/Franklin Counties Ice skating open to the public.
358-3200 483-2354 891-4471 Sat. 5-7 p.m., seasonal. Free.
Aerobics classes, indoor track, Aerobic and fitness programs, per- Gymnastics Free information www.srk12.org
strength training equipment & car- sonal trainers, Nautilus equipment Inner Quest Yoga & Wellness Paul Smiths VIC Saranac Lake Civic Center
diovascular equipment. Discounted and cardiovascular equipment. Center 327-3000 891-3800
rates for Senior Citizens, 55 years Discounted Senior citizens 65 and 891-9944 9.5 miles of trails. Free. Wheel- Figure skating lessons, open
and older. older. www.innerquestyoga.net chair accessible. skate. Fees apply.
www.maloneymca.com The Flip Factory www.adkvic.org www.saranaclake.com
The Keys to Burning Fat
Tupper Lake Civic Malone YMCA
Center 483-2354
359-2531 Indoor youth soccer pro-
Free public skating, sea- gram. Fees apply. Call By Brian Whitaker early afternoon or evening because small meals
sonal. Nov – April. for details and team in- The National Institutes of Health report that 1 balance insulin levels and keep our blood sugar
formation. out of 3 Americans are officially overweight. We levels in check.
Racquetball www.maloneymca.com spend over $33 billion every year on weight loss
Hart to Heart Fitness products, yet we struggle and struggle to lose a Habit #3: Learn to Make a Muscle
Center Swimming few pounds. Why is it so hard? When we start restricting calories, we lose more
358-3200 Constable In the bad old days, fat storage was tied to sur- muscle than fat. Muscle goes first because
Racquetball courts, call 483-5249 vival. Love handles and chunky thighs kept our it’s more metabolically active than fat and it’s
for rates. Malone ancestors alive when the skinny people starved a better fuel. We’ll lose weight, but we end up
483-4570 to death. Extra fat meant extra opportunities to with weakened muscles and lots of flab. On the
Rock Climbing Swimming program, reproduce as well. Since the genes for fat stor- bright side, because muscle is more metaboli-
Paul Smith’s College with basic rescue train- age were so useful, our ancestors passed them cally active, it helps you burn calories. A pound
327-6389 ing. down to you. Today, most Americans aren’t in of muscle that’s not doing anything still burns 40
Indoor climbing wall. North Country immediate danger of starving but we still store calories every day. So weight training and resis-
Fees apply. Community College excess calories in our legs, buttocks, and bellies. tance training help us lose fat by building muscle.
www.paulsmiths.edu 891-2915 So what’s the key to losing weight? Well, there Simple exercises like push-ups and crunches
Swimming lessons, high isn’t a single key, but here are four basic habits can help build the muscle mass we need. Also,
Skiing impact water aerobics. that help us open the door to losing weight: spending thirty minutes twice a week working out
Dewey Mountain Fees. with free weights or exercise machines at a gym
Recreation Area 27 trails, ski instruction, night ski- www.nccc.edu Habit #1: Tiptoe Through the Tulips is a great approach to building muscle and losing
891-2697 ing, tubing, and rentals. Paul Smith’s College
www.titusmountain.com
Most of us don’t get enough exercise. When we weight.
Free to public, 15km of trails, 327-6389
novice to advanced terrain. do, we’re often “weekend warriors,” getting out
Pool. Membership fees. on Saturday or Sunday for a high-intensity game Habit #4: Stay Cool
www.deweyskicenter.com Snowshoeing www.paulsmiths.edu
Mt. Pisgah Ski Area Dewey Mountain of basketball, a bike ride, or a day of yard work. When stressed, our bodies produce two hor-
Waverly This approach isn’t much help when we try to mones. The first is adrenaline, which is common-
891-0970 Recreation Area
Skiing, snowboarding, tubing. Fee. 856-9482 lose weight. Regular, moderate intensity work- ly called the “fight or flight” hormone. It prepares
891-2697
www.saranaclake.com Free to public, 15 km of trails, nov- outs are best. Believe it or not, recent studies us to either run away or attack, and it does this
Paul Smiths VIC Tennis have shown that a long, slow walk before dinner by sending fat into the bloodstream so it can be
ice to advanced terrain.
327-3000 Bangor is probably the best way to lose weight. It works used for extra energy. But since few of us get
www.deweyskicenter.com
9.5 miles of trails. Call for condi- 483-2749 because fat is a low-energy fuel, and the body chased by wild animals, our fat hangs around
tions, reference Web site for trail Paul Smith’s
College Striders Club uses it for low-energy activities like slow walking. in our blood until another hormone grabs it.
maps. Free. Volleyball A walk before dinner also reduces our appetite That hormone, called cortisol, takes the fat and
www.adkvic.org/paulsmiths.html 327-6211
Bangor
Titus Mountain Inc. Host of snowshoe races and family and speeds up our metabolism. shoves it right into our abdominal region. And as
483-2749
483-3740 outings. we all know, abdominal fat is strongly connected
Wilmington
27 trails, ski instruction, night ski- email: tuckerj@paulsmiths.edu Habit #2: Spread Out the Spread to heart disease and clogged arteries.
946-7179
ing, tubing, and rentals. www.paulsmtihs.edu Most obese Americans skip breakfast and eat
www.titusmountain.com Paul Smiths VIC heavy meals in the evening. This is a big mis- Conclusion: Keep it Up
Waverly Yoga take. Our bodies love to store fat, and they do For most people, the hardest part of burning fat
327-3000.
856-9482 Hart to Heart Fitness Center
9.5 miles of trails. Call for condi- a great job when there’s food in our bellies and is changing old habits. Going on regular walks,
358-3200
tions, reference Web site for trail it’s late in the day. Also, people who skip break- learning to eat five or six times a day, building
Sledding maps, free.
Yoga and pilates, rates apply.
fast appear to have slower metabolisms, and muscle and coping with stress are all habits
Mt. Pisgah Inner Quest Yoga &
www.adkvic.org/paulsmiths.html so are more likely to put on fat. Instead, always that have to be learned. And with any habit, we
891-0970 Wellness Center
891-9944
eat a small breakfast, and learn to eat several should expect to backslide. Habits are stubborn
Snow tubing.
Soccer Tai-chi, pilates, and yoga.
small meals throughout the day. This strategy is things, and breaking old ones is tough. But if
www.saranaclake.com
Bangor
www.innerquestyoga.net
called grazing. Doing this fools our bodies into you can adopt these four habits and make them
Titus Mountain Inc.
483-3740
483-2749 immediately using our food instead of convert- your own, you’ll make progress on your battle
ing it to fat. Also, we won’t feel as sleepy in the with the bulge.
Do You Have a Chronic Disease? Complete and return this survey to us, and you will receive
a complimentary gift (while supplies last) courtesy of the
Sign up for a self-management workshop! Individuals who have completed the workshops Eastern Adirondack Health Care Network!
have reported increased knowledge, increased frequency of exercise and relaxation,
increased self-confidence, decreased depression, decreased pain and a decrease in
physician visits. 1) Using a rating scale, ranging from 1 to 5, how useful was the information
provided in the guide?
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
Not useful 1 2 3 4 5 Very useful
effects. The course covers topics such as:
2) What part of the publication was most useful to you?
• Exercise for fun and fitness Articles Contact Information Health Benefits Sections All Information
Other: (please specify) ________________________________________________________
• Healthy lifestyle tips
• Relaxation techniques and stress management 3) What impact will this guide have on you and your family?
______________________________________________________________________________
• Pain and fatigue management
• Goal-setting and sharing of your personal challenges

4) Are there any physical activities or contact information missing from this guide that you
would like to see included in the next edition? If yes, please indicate:
• How to get the most from your healthcare ______________________________________________________________________________
______________________________________________________________________________
Free Chronic Disease Self-Management workshops,
Arthritis Exercise Programs and Arthritis Self-Man-
5) Was the format of the guide easy to follow? YES NO
agement Workshops are offered at various locations
throughout Clinton, Essex and Franklin Counties.
For more information on course dates and locations, please contact Please include your address to receive your complimentary gift
Eastern Adirondack Health Care Network at (518) 564-3371 or (800) 388--0199. for filling out this survey:
Name ________________________________________________________________________
Printed by the Press-Republican for:
Address:______________________________________________________________________
Eastern Adirondack Health Care Network ______________________________________________________________________________
101 Broad Street
Sibley Hall, 227 Additional Comments: ___________________________________________________________
Plattsburgh, NY 12901
______________________________________________________________________________
(518) 564-3377
www.eahcn.org or ______________________________________________________________________________
web.plattsburgh.edu/offices/centers/cisp/eahcn
Your feedback is appreciated!

38 Get Moving! 7th Edition 39
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Eastern Adirondack
Health Care Network
101 Broad Street
Sibley Hall 227
Plattsburgh, NY 12901-2681

Get Moving! - Guide To Physical Activity

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IMPORTANT NOTICE: Project County and the Elizabethtown

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Aerobic Exercisers These activities will help you

Weight and Resistance Machines Freeze Dancing Tight Ropes

236-7927 Recreation Areas 561-8630

Senior Fitness 963-7276

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