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Be Active Your Way Exercise Directory A Guide for Older Americans to Stay Healthy In Cortland County Published by The Cortland County Area Agency on Aging 5/09 ---PAGE BREAK--- 1 This directory is designed to help older adults in the Cortland community to have access to programs and resources that are offered to keep them healthy and active. Contents: Page Commercial Exercise Facilities 3 Exercise Equipment 5 Recreational Activities 6 Low Intensity Exercises 9 Aerobics 10 Water Exercises 12 Walking 13 Walking routes and maps Located in back of directory *Persons age 60 and over are welcome to participate in Senior Center activities. Senior Centers are located in: Cortland, Homer, McGraw, Scott, Truxton, Harford, Marathon and Willet. Prepared by Carrie Manthey The Cortland County Area Agency on Aging is sponsored by the Cortland County Legislature in conjunction with the New York State Office of the Aging under Title III of the Older Americans Act of 2006, as amended. ---PAGE BREAK--- 2 Based on the 2008 Physical Activity Guidelines for Americans: • Regular physical activity is essential for healthy aging. • All older adults should avoid a sedentary lifestyle. Some physical activity is better than none and older adults who participate in any amount of physical activity will receive some health benefits. • It is recommended that older adults do at least 150 minutes (2 hours and 30 minutes) a week of moderate- intensity or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity. • Older adults should engage in muscle-strengthening activities that are moderate to high intensity and involve all major muscle groups 2 or more days a week. • We are all at risk of falling. Older adults can decrease their risk by exercising to maintain and improve their balance. • Older adults should determine their level of effort for physical activity relative to their level of fitness. • Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity. • Some examples of Aerobic and Muscle-Strengthening Physical Activities for Older Adults: Aerobic Muscle-Strengthening Walking Using exercise bands, weight machines, hand-held weights Dancing Digging, lifting, and carrying as part of gardening Swimming/Water Aerobics Carrying groceries Jogging Some yoga exercises Bicycle riding Some Tai Chi exercises Aerobics classes Tennis Golf (without a cart) ---PAGE BREAK--- 3 Commercial Exercise Facilities Contact Information Program Description Fee Anytime Fitness Open 24 hours a day, 7 days a week, 365 days a year dues 3939 State Route 281 Cortland, NY 13045 (607)-[PHONE REDACTED] www.anytimefitness.com Cortland Fitness Center Call for hours of operation dues 64 Main St. Cortland, NY 13045 (607)- 756-4013 The Fitness Gap Call for hours of operation dues 4292 Fairgrounds Dr. Cortland, NY 13045 (607)-662-0030 Cortland YWCA Call for hours of operation dues 14 Clayton Ave. Cortland, NY 13045 (607)-753-9651 Cortland County Family YMCA Call for hours of operation Yearly or dues 22 Tompkins St. for membership Cortland, NY 13045 (607)-756-2893 ---PAGE BREAK--- 4 Contact Information Program Description Fee Sunbody Fitness Call for hours of operation dues 39 Main St. Cortland, NY 13045 (607)-756-7465 JM McDonald Sports Complex Call for hours of operation Specific activity fees 4292 Fairgrounds Dr. Cortland, NY 13045 (607)-753-8100 Fitness Island Inc. Call for hours of operation dues 75 E Court St Cortland, NY 13045 (607)-753-7203 Tomik Fitness Facility Call for hours of operation Fee Woods Facility Gym, pool, track and tennis also SUNY Cortland available Cortland, NY 13045 (607)-753-2011 www.cortland.edu Tompkins County Call for hours of operation Fee per semester Community College Fitness Center 170 North Main Street Dryden, NY 13053 www.tc3.edu ---PAGE BREAK--- 5 Exercise Equipment Contact Information Program Description Fee Homer High School Fitness Center Fitness Center has public hours. No Charge 80 South West Road Homer residents only. Homer, NY 13077 (607)-749-7246 www.homercentralschools.org Marathon High School Fitness Center has public hours. No Charge 1 East Main Street Marathon residents only. Marathon, NY 13803 (607)-849-3251 www.marathonschools.org Dryden High School Fitness Center has public hours. Fee 118 Freeville Road Dryden residents only. Dryden, NY 13053 (607)-844-8694 www.dryden.k12.ny.us East End Community Center Fitness Center opened to public No Charge 46 Elm Street Monday-Friday 11:30am-2:30pm Cortland, NY 13045 (607)-428-0497 www.eastendcenter.org ---PAGE BREAK--- 6 Recreational Activities Program Contact Information Program Description Fee Name Tai Chi Cortland YWCA Learn gentle movements, beginners to Fee per class 14 Clayton Ave. seasoned participants Cortland, NY 13045 (607)-753-9651 Tai Chi Cortland Senior Center Learn gentle movements Donations 60 Central Ave. Requested Cortland, NY 13045 (607)-753-5061 Senior Cortland Senior Center Volleyball in the County Office Building Gym No Charge Volleyball 60 Central Ave. (GYM) Days and times vary Cortland, NY 13045 (607)-753-5061 Line Cortland Country Music Line Dancing $10 Membership Dancing Park & Campground fee 1804 State Route 13 Cortland, NY 13045 (607)-753-0377 Line Willet Senior Center Line Dancing 10am daily No Charge Dancing Willet Town Hall Route 41 Willet, NY 13863 (607)-863-4887 ---PAGE BREAK--- 7 Program Contact Information Program Description Fee Name Dancefit Cortland YWCA Learn the basics and beyond of jazz Fee for class 14 Clayton Ave. and modern dance while improving Cortland, NY 13045 your technique, strength and flexibility. (607)-753-9651 Senior Cortland Senior Center Like badminton No Charge Pickleball 60 Central Ave. (GYM) Days and times vary Cortland, NY 13045 (607)-753-5061 Zumba Tomik Fitness Facility Zumba is a fusion of Latin and Fees per semester Dance SUNY Cortland international music. Cortland, NY 13045 Days and times vary (607)-753-0211 www.cortland.edu Pilates Tomik Fitness Facility Group Pilates Instruction Fees per semester SUNY Cortland Days and times vary Cortland, NY 13045 (607)-753-0211 www.cortland.edu Yoga Tomik Fitness Facility Group instruction by Certified Yoga Instructor Fees per semester SUNY Cortland Days, times and difficulty level vary Cortland, NY 13045 (607)-753-0211 www.cortland.edu ---PAGE BREAK--- 8 Program Contact Information Program Description Fee Name Yoga Cortland County Certified Yoga Instruction Fee per class Family YMCA 22 Tompkins St. Cortland, NY 13045 (607)-756-2893 Sivananda Cortland YWCA Certified Yoga Instruction Fee per class Yoga 14 Clayton Ave. Cortland, NY 13045 (607)-753-9651 Wii Cortland County Senior Centers with a Nintendo Wii Gaming System: No Charge Centers Cortland, Truxton, Scott and Homer (607)-753-5061 Games include bowling, baseball, boxing and tennis Gentle movements from games help get your body moving ---PAGE BREAK--- 9 Low Intensity Exercises Program Contact Information Program Description Fee Name Chair Harford Senior Center Classes are designed to increase flexibility, No Charge Exercises Creamery Hills Senior range of motion and circulation. Living Center Offered daily 10:30am-11:30am Creamery Rd. Harford, NY 13784 (607)-844-3808 Chair Truxton Senior Center Classes are designed to increase flexibility, No Charge Exercises United Methodist Church range of motion and circulation. Route 13 Offered Tuesdays 9:30am Truxton, NY 13158 (607)-842-6253 ---PAGE BREAK--- 10 Aerobics Program Contact Information Program Description Fee Name Step Tomik Fitness Facility Days and times vary Fee Aerobics SUNY Cortland Cortland, NY 13045 (607)-753-0211 www.cortland.edu BOSU Cortland YWCA Improve balance and strength Fee “Both Sides 14 Clayton Ave. Utilized” Cortland, NY 13045 (607)-753-9651 Cardio Cortland YWCA Combines toning, ab work Fee Combo 14 Clayton Ave. and low-impact aerobics Cortland, NY 13045 (607)-753-9651 Step & Cortland YWCA Fun step class followed by toning Fee Strength 14 Clayton Ave. and ab work Cortland, NY 13045 (607)-753-9651 Silver Cortland YWCA Have fun and move to the music Fee Sneakers 14 Clayton Ave. through a variety of exercises designed Cortland, NY 13045 to increase muscular strength for daily living. (607)-753-9651 ---PAGE BREAK--- 11 Program Contact Information Program Description Fee Name Loosen up Marathon Senior Center Get moving to music! Tuesdays 9am No Charge your muscles Civic Center, Brink Street with motion Marathon, NY 13803 & music (607)-849-3884 Interval/ Cortland Family YMCA Call for class schedule Fee for Step 22 Tompkins Street membership Aerobics Cortland, NY 13045 (607)-756-2893 ---PAGE BREAK--- 12 Water Exercises Program Contact Information Program Description Fee Name Water Cortland Family YMCA Call for class schedule Fee Aerobics 22 Tompkins Street Recreation swimming times available Cortland, NY 13045 (607)-756-2893 Variety of Cortland YWCA Call for class schedule. Classes include: Fee Water 14 Clayton Ave. splash, water works, super splash, joint venture, Exercise Cortland, NY 13045 aerobics and adult swim lessons Classes (607)-753-9651 Recreation swimming times available Recreation SUNY Cortland Open pool times available. Fee for club Swimming Park Center Pool Call for availability recreation Cortland, NY 13045 membership (607)-753-0211 www.cortland.edu ---PAGE BREAK--- 13 Walking Program Contact Information Program Description Fee Name Walking Cortland County Walking groups available at each center: No Charge Groups Senior Centers Cortland, Homer, Truxton, Scott, Harford, McGraw, (607)-753-5061 Willet and Marathon Call for days and times Cortland High School Outside Track No Charge 8 Valley View Drive Cortland, NY 13045 (607)-758-4110 Homer High School Outside Track No Charge 80 South West Road Homer, NY 13077 (607)-749-7246 www.homercentral.org Marathon High School Outside Track No Charge 1 East Main Street Marathon, NY 13803 (607)-849-3251 www.marathonschools.org Cincinnatus High School Outside Track No Charge 2809 Cincinnatus Road Cincinnatus, NY 13040 (607)-863-3200 www.cc.cnyric.org ---PAGE BREAK--- 14 Contact Information Program Description Fee Dryden High School Outside Track No Charge 118 Freeville Road Dryden, NY 13053 (607)-844-8694 www.dryden.k12.ny.us McGraw High School Outside Track No Charge West Academy Street McGraw, NY 13101 (607)-836-3061 www.mcgrawcentralschools.org SUNY Cortland Alumni Track Outside Track No Charge SUNY Cortland (Park Center) Opened Daily 7:30am-10pm Cortland, NY 13045 (607)-753-0211 www.cortland.edu SUNY Cortland Walking Trails Eight walking trails around the campus No Charge Cortland, NY 13045 Varying in distance (607)-753-0211 www.cortland.edu Cortland County Healthy Locations around Cortland No Charge Heart Coalition Varying in distance Winning Walking Routes Routes located in the Cortland County (See page 17) Education Department JM McDonald Sports Complex Recreational walking available around No Charge 4292 Fairgrounds Dr. the perimeter of the indoor turf. Cortland, NY 13045 Open 5:30am-3pm (607)-753-8100 ---PAGE BREAK--- 15 Contact Information Program Description Fee Lime Hollow Nature Center Trails- easy, moderate and difficult available No Charge 338 McLean Road Maps available online or at nature center Cortland, NY 13045 (607)-662-4632 www.limehollow.org Village of McGraw Walking trails around the soccer field No Charge Bennett Street Field Elm Street Extension McGraw, NY 13101 Virgil Elementary School Behind elementary school and Town Hall No Charge 1208 Church Street Hours: Monday-Friday during school after 3:30 Virgil, NY 13045 East End Community Center Center has indoor track No Charge 46 Elm Street Open Monday-Friday 11:30am-2:30pm Cortland, NY 13045 Sign in at center and prizes are given (607)-428-0497 www.eastendcenter.org ---PAGE BREAK--- 16 ---PAGE BREAK--- 17 ---PAGE BREAK--- 18 ---PAGE BREAK--- 19 ---PAGE BREAK--- 20 ---PAGE BREAK--- 21 ---PAGE BREAK--- 22 Campus Walking Trails Map Walking for Wellness Campus Walking Trails Trail The Upper Campus Loop (0.4 miles) 1. Start outside The Bookmark (Cortland Memorial Library). Walk toward Bowers Hall. 2. Walk past Sperry Center and turn right. 3. Walk between Old Main and Moffett Center to Graham Ave. 4. Turn right at Graham Ave. 5. Turn right at Prospect Terr. by Dowd Fine Arts Center. 6. Walk past the library, turn right and end at The Bookmark. Trail Downtown Loop (1.35 miles) 1. Follow steps one through three for Trail 2. Cross Graham Ave. at crosswalk. 3. Turn left and walk to corner of West Court St. 4. At West Court St. turn right. 5. Follow West Court Street to Main St. 6. Turn right on Main St. 7. Turn right on Tompkins St. 8. Turn right on Prospect Terr. (steep hill). 9. Walk past the library, turn right and end at The Bookmark (Cortland Memorial Library). ---PAGE BREAK--- 23 Trail Residence Hall Loop (0.9 miles) 1. Start outside The Bookmark(Cortland Memorial Library) . Walk toward Prospect Terr./Neubig Rd. and take a right down the hill. 2. Turn left at crosswalk in front of Van Hoesen Hall and take the service road between the pay parking lot and Neubig Hall. 3. Follow the service road to Warren St. 4. Turn right at Warren St. 5. Turn right at Broadway St. 6. Turn right at Neubig Rd. traffic light. 7. Follow Neubig Rd./Prospect Terr. to The Bookmark (steep hill). Trail Extended Residence Hall Loop (1.25 miles) 1. Follow steps one through four for Trail 2. Cross Broadway St. and continue down Warren St. toward Lusk Field House. 3. Turn right on Pashley Dr. 4. Follow Pashley Dr. to Broadway St. 5. Re-cross Broadway St. at traffic light and follow Neubig Rd./Prospect Terr. to The Bookmark(Cortland Memorial Library) (steep hill). Trail Athletics Loop (2.3 miles) 1. Start outside The Bookmark(Cortland Memorial Library) . Walk toward Prospect Terr./Neubig Rd. and take a right down the hill. 2. Follow Prospect Terr./Neubig Rd. to Broadway St. 3. At traffic light cross Broadway St. to Pashley Dr. 4. Follow Pashley Dr. to the service road between Lusk Field House and the tennis courts and turn right. 5. Follow the service road past the tennis courts, Park Center and the baseball field. 6. Cross Lankler Dr. where the service road ends(no crosswalk, be careful). 7. Follow Lankler Dr. past the Stadium Complex (stay on the sidewalk). 8. Walk to and around the paved loop on the left. 9. Retrace the route to The Bookmark (steep hill). ---PAGE BREAK--- 24 Trail #6 Studio West Loop (0.4 miles) 1. Start at bus shelter by Park Center. 2. Walk right on Folmer Dr. to stop sign. 3. Turn left on Folmer Dr. 4. Turn left on Pashley Dr. and walk behind Studio West. 5. Turn left on Folmer Dr. and return to bus shelter. Trail # 7 Park Center Loop (1.3 miles) 1. Start at bus shelter by Park Center. 2. Walk right on Folmer Dr. to stop sign. 3. Cross Folmer Dr. (no crosswalk, be careful) 4. Turn right and walk to Lankler Dr. (no sidewalk, stay on grass, be careful) 5. Turn Left on Lankler Dr. and walk past Stadium Complex (stay on sidewalk). 6. Walk to and around paved loop to the left. 7. Retrace route to Folmer Dr continuing straight ahead to Pashley Dr. 8. Turn Left on Pashley Dr. and walk behind Studio West. 9. Turn Left on Folmer Dr. and return to bus shelter. Trail # 8 Lower Campus Loop (2.1 miles) 1. Follow step #1-5 for Trail 2. Continue past loop and follow Lankler Dr. to Stratton Dr. (sidewalk ends, stay on grass) 3. At Stratton Dr. stop sign, turn around and retrace steps to Folmer Dr. continuing to Pashley Dr. 4. Follow steps #8-9 for Trail Three New Lower Campus ---PAGE BREAK--- 25