Policy:
- Please be sure to wear your barcode bracelets at all times while in the Building.
- Participants must go into their classrooms with the instructor at the scheduled time. There will be a 10-minute grace period for latecomers.
- To ensure everyone’s safety, please do not enter classrooms early without an instructor present.
- All swim classes will be admitted into the locker room 10 minutes before class start time and may enter up until the class start time. No one will be permitted into the locker room after the scheduled start time of class. Please remember there are only 12 Slots available for this class.
- Participants are not permitted to use the outdoor pool, towel service, hot tub, sauna, or steam room. Indoor pool and locker rooms are only accessible during designated CLLD swim classes.
- Participants will only have access to the fitness classes and the Fitness Center during the sessions listed on the CLLD fitness schedule attached. There is no access to the fitness center outside of the designated classes.
ROSTER ETIQUETTE:
- Sign only your name
- Sign only on the numbered lines provided
- Please do not cross out names
- When a class is filled up, there will be a Waiting list for you to sign
- REMINDER FOR WEDNESDAYS:
The rosters for ‘Schvitz It Up’ and ‘Beginner Pilates’ can be signed after 11:00 AM in the CLLD Fitness Office. You may sign ONLY your name to ensure everyone has a fair chance to participate. We appreciate your understanding and cooperation.
HELP WANTED:
If you are interested in volunteering for our program, please contact us at: [email protected] 718-517-7446
We are in need of Meal Program and Health Assessment Volunteers:
We are in need of Meal Program and Health Assessment Volunteers:
- Mondays: 12-2:00pm
- Tuesdays: 12-2:00pm
- Wednesday: 12-2:00pm
- Fridays: 11am -1pm
Get Physical:
CALLING ALL NEW PARTICIPANTS!
If you are new to the CLLD program feel free to make your way down to the CLLD Fitness/Wellness office to find out about our new classes, how the program works and tour the rooms that are available to you as a CLLD participant. For inquiry please call Alex, CLLD Fitness/Wellness Assistant Director, at (718) 517-7449 to schedule an appointment.
Before starting any exercise program, consult a doctor or health care professional to make sure physical activity will not affect any pre-existing condition. Consult a health care professional to assess your fitness level and to design a program that fits your needs and abilities.
If you are new to the CLLD program feel free to make your way down to the CLLD Fitness/Wellness office to find out about our new classes, how the program works and tour the rooms that are available to you as a CLLD participant. For inquiry please call Alex, CLLD Fitness/Wellness Assistant Director, at (718) 517-7449 to schedule an appointment.
Before starting any exercise program, consult a doctor or health care professional to make sure physical activity will not affect any pre-existing condition. Consult a health care professional to assess your fitness level and to design a program that fits your needs and abilities.
- Start slowly - Walking can be the start of a fitness program. Increase physical fitness and help maintain bone density. Short walks, twice a day, fulfill the American Heart Association's guidelines for 30 minutes of aerobic activity daily.
- Get proper shoes - Be sure to purchase the proper shoes for the type of exercise. Running shoes are different from tennis shoes.
- Work out with friends - Exercise is more fun with a buddy. Friends motivate you and help you reach your goals.
- Stretch - Stretch for 10 to 15 minutes each day. Flexibility helps joint mobility. Yoga is a low-impact exercise that provides stretching, toning and relaxation.
- Keep active - Physical activity helps you stay at a healthy weight, prevent or control illness, sleep better, reduce stress, avoid falls and look and feel better.
Eat Healthy:
Combined with physical activity, eating nutritious foods in the right amounts can help keep you healthy. Heart disease, obesity, high blood pressure, type 2 diabetes, and osteoporosis, can be prevented or controlled with dietary changes and exercise. As per the NYC’s Department for the Aging guidelines, CLLD provides a “suggested nutritious meal” which includes three ounces of protein, 1/2 cup of grain, 1/2 cup of vitamin fortified vegetables and 1/2 cup of fruit. CLLD meals offer three servings of Vitamin A per week and five servings of Vitamin C per week.
Here Are Some tips for healthy eating at Home:
Here Are Some tips for healthy eating at Home:
- Maintain a healthy weight. Extra weight increases your risk for heart disease, diabetes, constipation, high cholesterol and high blood pressure. Get to your healthy weight and stay there by eating right and keeping active.
- Stick to healthy fats. Choose healthy fats found in seeds, nuts, avocados, fatty fish, and vegetable oils rather than saturated fats and trans fats.
- Drink up. Drink a lot of water and non-caffeinated beverages and eat foods with high water content like soups, cucumbers, grapes, and melons unless instructed otherwise by your doctor. Replace sugary drinks with water - water is calorie free!
- Opt for whole grains. These fiber- and nutrient-rich foods will help your digestion and protect your heart. Choose brown rice, whole grain cereals, and whole wheat bread instead of white bread and refined grains.
- “Rough up” your diet. Include a variety of high-fiber foods every day, such as raw fruits and vegetables and whole grains. They help cut down on constipation; provide vitamins, minerals, fiber, and nutrients and reduce your risk of heart problems. If you’re not sure you’re getting enough fiber, talk to your doctor about supplements.
- Pack in protein. Power your body with lean proteins like beans, eggs, chicken and fish, lean meats, and nuts.
- Remember that calcium is critical. Seniors should really bone up on calcium-rich foods like low-fat dairy products A calcium supplement, paired with vitamin D can also help you get what you need.
- Shop for B12. You should also look for foods, like cereals, that are fortified with vitamin B12. Because of the body’s decreased ability to absorb B12, get more through diet and supplements.
Monitor Your Physical Health:
• Preventative screenings. By age 50, women should begin mammography screening for breast cancer. Men can be checked for prostate cancer. Many preventive screenings are available. Those who are new to Medicare are entitled to a “Welcome to Medicare” visit and all Medicare members to an annual wellness visit.
• Go for your annual doctor visits. This includes your visual, dental, and auditory exams. It is important t understand what to expect. Some changes may just be part of normal aging, while others may be a warning sign of a more serious medical problem. Stay up-to-date on immunizations and other health screenings.
• Manage your stress. Try exercise or relaxation techniques - perhaps meditation or yoga - as a means of coping. Make time
for friends and social contacts and fun. Learn the role of positive thinking.
• Go for your annual doctor visits. This includes your visual, dental, and auditory exams. It is important t understand what to expect. Some changes may just be part of normal aging, while others may be a warning sign of a more serious medical problem. Stay up-to-date on immunizations and other health screenings.
• Manage your stress. Try exercise or relaxation techniques - perhaps meditation or yoga - as a means of coping. Make time
for friends and social contacts and fun. Learn the role of positive thinking.
