POWER FOODS for a Healthier Lifestyle

POWER FOODS for a Healthier Lifestyle

Promoting Physical Activity Staying Fit and Healthy Whats the Most Unhealthful Thing you do Every Day? The Chair-Based Lifestyle The Chair-Based Lifestyle The Chair-Based Lifestyle The Chair-Based Lifestyle

Mail E-mail Why is Physical Activity important?

Strong cardiovascular system - heart, lungs and blood vessels Good muscle strength Good endurance and stamina Good flexibility Helps reduce weight or maintain a healthy weight Helps reduce fatigue Helps to produce good quality sleep Helps balance and coordination Reduces anxiety and depression

FLEXIBILITY FLEXIBILITY STRENGTHENING STRENGTHENING ENDURANCE or AEROBIC Activities Endurance is our ability to sustain activity depending on the function of our heart and lungs.

ENDURANCE/AEROBIC ENDURANCE/AEROBIC Preparing to Exercise Some Advice for Exercise Problems Problem Advice Irregular or very rapid

heartbeat Stop exercising. Check your pulse. Are the beats irregular? How fast is your heartbeat? Take notes and bring to your physician. Pain, tightness or pressure in the chest, jaw, arms or neck Stop exercising. Talk with your doctor and dont start again

until you have been cleared. Excessive tiredness after exercise, especially if youre still tired 24 hours after you exercise Dont exercise so vigorously next time. Cut back on the frequency, duration or intensity of your workout. Keep it up! Remember:

Experience, practice and success help establish a habit Start s..l..o..w, and build your endurance Opportunities in the Neighborhood Shape Up NYC Shape Up NYC offers free fitness classes every week at dozens of locations across the five boroughs. Shape Up

NYC classes are taught by expert fitness instructors who know how to make fitness fun. Class offerings are varied and include aerobics, yoga, pilates and zumba. Shape Up NYC is a FREE program. You do not need to be a member of a recreation center in order to attend a class. You can search by location below, or browse the list of classes to find an activity or place that's right for you! Visit: http://www.nycgovparks.org/sub_things_to_do/prog rams/shape_up_ny/shape_up_ny.html or Police Athletic League

PAL facilities offer programs in recreation, weight training, team sports, dance, arts & crafts, summer camp and more. PAL members must be at least 6 years old. There is annual fee of $5.00. Monday-Friday 3pm-6pm (6-13 yrs) For more information contact: PAL Citywide Operations Tel: (212) 477-9450 ext.366 Fax: (212) 477-6504 E-mail: [email protected] www.palnyc.org

Mercy Center Activities include adult salsa, meringue and swing-dance lessons. Yoga and Dancercise (women only). Dancing and drumming programs for children in grades 1-12 are also available. Please call for detailed schedules. 377 East 145th Street Bronx, New York 10454 Contact: Mary Galeono (718) 993-2789 [email protected] www.mercycenterbronx.org

NYC Department of Parks & Recreation Facilities The recreation centers offer facilities such as indoor pools, weight rooms, basketball courts, and dance studios, art studios, game rooms, and libraries. All of our recreation centers offer a range of programs for people of all ages. http://www.nycgovparks.org/facilities/recreationce nters NYC Department of

Parks & Recreation Facilities COST Membership Option Seniors (55 and up) Adults (18 and up) Youths

(under 18) Access to all Indoor Recreation Facilities without Indoor Pools $10 per year $50 per year

Free Access to all Indoor Recreation Facilities with Indoor Pools $10 per year $75 per year

Free You can pay for a membership with a check or money order made out to "City of New York/Parks & NYC Department of Parks & Recreation Facilities BRONX LOCATIONS Crotona Park Community Center

Haffen Park Field House Hunts Point Recreation Center 1700 Fulton Ave Ely & Hammersly Avenues 765 Manida Street Kingsbridge

Heights Community Center Mullaly Community Center Owen Dolen Recreation Center 3101 Kingsbridge Terrace 40 East 164th Street

1400 Westchester Sq St. James Recreation Center St. Marys Recreation Center West Bronx CYO 2530 Jerome Ave

450 St. Anns Avenue This facility has a pool 1527 Jessup Avenue NYC Department of Parks & Recreation Facilities BROOKLYN LOCATIONS Betsy Head (Field House) Hopkinson Street & Amboy Street Metropolitan Recreation Center

261 Bedford Avenue This facility has an indoor pool. Brownsville Recreation Center 1555 Linden Boulevard This facility has an indoor pool. Red Hook Recreation Center 155 Bay Street Fort Hamilton Senior Recreation Center 9941 Fort Hamilton Parkway St. Johns Recreation Center

1251 Prospect Place This facility has an indoor pool. Herbert Von King Cultural ArtsRecreation Center Sunset Park Recreation Center 670 Lafayette Avenue 7th Avenue at 43rd Street NYC Department of Parks & Recreation Facilities MANHATTAN LOCATIONS Alfred E. Smith Recreation Center 80 Catherine Street

Jackie Robinson Recreation Center 85 Bradhurst Avenue Asser Levy Recreation Center Asser Levy Place This facility has an indoor pool. Morningside Park House 410 West 123rd Street Chelsea Recreation Center 430 West 25th Street This facility has an indoor pool.

Hamilton Fish Recreation Center 128 Pitt Street Hansborough Recreation Center 35 West 134th Street This facility has an indoor pool. Highbridge Field House 2301 Amsterdam Avenue J. Hood Wright Recreation Center 351 Fort Washington Avenue North Meadow Recreation Center Central Park Pelham Fritz Recreation Center 18 Mount Morris Park West

Recreation Center 54 348 East 54th Street This facility has an indoor pool. Thomas Jefferson Recreation Center 2180 1st Avenue Tony Dapolito Recreation Center 3 Clarkson Street This facility has an indoor pool. NYC Department of Parks & Recreation Facilities QUEENS LOCATIONS A.R.R.O.W. Field House

35-30 35th Street Al Oerter Recreation Center 131-40 Fowler Avenue Lost Battalion Hall Recreation Center 93-29 Queens Boulevard Louis Armstrong Community Center 33-16 108 St. Bowne Park Field House 32nd Avenue & 159th Street

Playground for All Children Field House 111-01 Corona Avenue Detective Keith L.Williams Field House 106-16 173rd Street between 106th & 107th ave Roy Wilkins Recreation Center 177th St & Baisley Boulevard This&facility Flushing Meadows Corona Park Pool Rink has an indoor pool. Avery Avenue and 131 Street

Sorrentino Recreation Center 18-48 Cornaga Avenue NYC Department of Parks & Recreation Facilities STATEN ISLAND LOCATIONS De Matti Playground Tompkins Avenue, Chestnut Street, & Shaughnessy Lane Faber Park Field House Faber Street & Richmond Terrace Graniteville Field House Jules & Regis Drive Greenbelt Recreation Center

Brielle Avenue (between Walcott and Rockland avenues, across from Sea View Hospital) Lyons Pool Murray Hulbert Ave BeFitNYC.com Free Search Engine for Fitness Program in NYC Get Moving! At Home: Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.

Try an exercise DVD at home (For example: Zumba, Yoga, P90X, etc.) Take the stairs in your building instead of the elevator Put on your favorite music and DANCE! Play the Wii Fit or PS3 Kinect with your kids! Get Moving! Exercises At Home Pushups: Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area. Light Weight Lifting: Just use whatever you can

find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs. Leg Lifts: These are great for building up strength and muscles in your legs. Try them during commercial breaks! Get Moving! At Work: Stand while talking on the telephone Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.

Get off the train or bus a few blocks early and walk the rest of the way to work. Walk around your building for a break during the work day or during lunch. Get up and stretch every 30 minutes! Get Moving! At Play: The Bronx has more parks than any other borough! Walk, run, jog or bike in the park. Try a new sport like tennis,

paddleball, baseball or soccer. Make a date with a friend to enjoy your favorite physical activities. Do them regularly. Make Family Time Active Time: Encourage everyone to think of fun things to do to get up and moving, get off the sofas, and away from the screen - especially doing things as a Staying ACTIVE www.playborhood.com

www.nycplay.org 78 th St. Play Street

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