Exercise can help offset the physical effects of aging by preventing disease, managing chronic pain, enhancing cognitive function, and reducing the risk of falls. Exercise is one of the best ways seniors can maintain their independence and live full, active lives.
Ten Key Benefits of Exercise for Older Adults:
- Prevents bone loss.
- Helps prevent chronic disease. (Including cardiovascular disease and cancer.)
- Boosts immunity.
- Improves mood.
- Relieves osteoarthritis pain.
- Reduces anxiety and depression.
- Helps with flexibility.
- Prevents muscle atrophy.
- Improves sleep.
- Increases confidence and self-efficacy.
The CDC recommends that adults aged 65 and older engage in at least 150 minutes per week of moderate-intensity cardiovascular activity, such as walking, or 75 minutes per week of vigorous-intensity activity, such as hiking, jogging, or running. In addition to cardiovascular exercise, older adults should engage in at least two days of muscle-strengthening activities and balance-improving exercises, such as standing on one foot.
An Easy Way to Build an Exercise Plan
Beginning a comprehensive exercise program can be overwhelming! Pittsford Recreation offers ten diverse and fun exercise programs, specifically designed for senior citizens, throughout the week. These programs are free for all Pittsford residents and just $3.00 for all others.
Remember, exercise for older adults should consist of three key components: cardiovascular exercise, muscle-strengthening exercises and balance-improving activities. You can easily build a personalized exercise program that incorporates all three of these components through Pittsford Recreation, or supplement a class or two with a brisk outdoor walk or other outdoor or home-based exercise.
IMPORTANT: Before starting any new exercise program, consult with your doctor, who can advise you on the best type of program based on your physical abilities.
We have 11 different classes to choose from! Join us throughout the week, get in shape and have fun doing it!
- Seniors Yoga: Mondays & Fridays, 9:00-9:50 AM. Explore gentle yoga movements, breathing techniques and relaxation practices to enhance flexibility, strength, mobility and overall well-being.
- Nia: Mind-Body-Spirit Fitness: Mondays, 9:30-10:30 AM (Summer only). A whole-body fitness approach combining dance, martial arts, and healing arts for physical, mental and spiritual well-being through expressive movement and music.
- Arthritis Senior Fitness: Mondays & Wednesdays, 10:00-11:00 AM. A low-impact class, seated or standing, focusing on balance, joint flexibility, strengthening and toning, with supplied equipment.
- FREE Online Balance Class: Every first, second, and third Monday of each month, 12:45-1:30 PM. Online exercises to improve strength, mobility and balance, helping you stay active and prevent falls. Call the Seniors Office for the link.
- Balance Class: Tuesdays, 10:30-11:15 AM. Improve confidence in movements, increase agility, enhance coordination, and learn safe exercises to improve posture, strength and prevent falls.
- Zumba Gold: Tuesdays & Thursdays, 9:00-9:45 AM. Fun, easy Latin-inspired dance fitness modified for active older adults or beginners, with no prior dance or exercise experience required.
- Feldenkrais Method Exercise Class: First two Wednesdays of each month, 11:15 AM. Improves posture, coordination, and flexibility, while alleviating pain by minimizing stress related to restricted functions.
- Line Dancing: Wednesdays, 9:30-10:30 AM (Beginner) & 10:30-11:30 AM (Advanced). Fun, entertaining and great exercise!
- Tai Chi for Arthritis and Fall Prevention: Tuesdays & Thursdays, 1:00-2:00 PM (Beginner) & 2:00-2:30 PM (Advanced). A gentle, evidence-based SUN style Tai Chi specifically developed for people with or without arthritis to improve health and prevent falls.
- Get Fit and Stress Less: Wednesdays, 1:15-2:15 PM. A class combining exercise for cardio health with stress management, suitable for varying abilities (seated or standing).
- Square Dancing: Fridays, 2:00-3:30 PM. Learn the basics of both traditional and modern square dancing. Square dancing is a social activity that offers low-impact exercise!
Our Senior Fitness Classes are free for Pittsford residents and $3.00 per class for all others. Pre-registration is required for in-person exercise classes. Please call the Senior Programs Office at 248-6235 to register and get more information.
Except for the Monday Balance Class, an online program accessible through Zoom, all classes take place at the Pittsford Community Center (PCC), located at 35 Lincoln Avenue. You can find out more about each class by looking in the Pittsford Recreation brochure, recently mailed to Pittsford homes, or by visiting the brochure
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