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Promoting Physical Activity
Staying Fit and Healthy
“What’s the Most Unhealthful Thing you do
Every Day?”
“The Chair-Based Lifestyle”
“The Chair-Based Lifestyle”
“The Chair-Based Lifestyle”
“The Chair-Based Lifestyle”
E-mailMail
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 don’t start again until you have been cleared.
Excessive tiredness after exercise, especially if you’re still tired 24 hours after you
exercise
Don’t 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
http://www.nycgovparks.org/sub_things_to_do/programs/shape_up_ny/shape_up_ny.html
or
http://tinyurl.com/shapeup-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:
Police Athletic League
www.palnyc.org
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 OperationsTel: (212) 477-9450 ext.366
Fax: (212) 477-6504E-mail: [email protected]
Mercy Center
www.mercycenterbronx.org
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 StreetBronx, New York 10454Contact: Mary Galeono
(718) [email protected]
NYC Department of Parks
& Recreation Facilities
http://www.nycgovparks.org/facilities/recreationcenters
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.
NYC Department of Parks
& Recreation Facilities
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 &
Recreation", or by credit card or debit card with a credit card logo.
COST
NYC Department of Parks
& Recreation FacilitiesBRONX LOCATIONS
Crotona ParkCommunity
Center
Haffen ParkField House
Hunt’s 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. JamesRecreation Center
St. Mary’sRecreation
Center
West BronxCYO
2530 Jerome Ave 450 St. Ann’s AvenueThis facility has a pool
1527 Jessup Avenue
Betsy Head (Field House)Hopkinson Street & Amboy Street
Brownsville Recreation Center1555 Linden BoulevardThis facility has an indoor pool.
Fort Hamilton Senior Recreation Center9941 Fort Hamilton Parkway
Herbert Von King Cultural ArtsRecreation Center670 Lafayette Avenue
Metropolitan Recreation Center261 Bedford AvenueThis facility has an indoor pool.
Red Hook Recreation Center155 Bay Street
St. John’s Recreation Center1251 Prospect PlaceThis facility has an indoor pool.
Sunset Park Recreation Center7th Avenue at 43rd Street
NYC Department of Parks
& Recreation FacilitiesBROOKLYN LOCATIONS
NYC Department of Parks
& Recreation FacilitiesMANHATTAN LOCATIONS
Jackie Robinson Recreation Center85 Bradhurst Avenue
Morningside Park House410 West 123rd Street
North Meadow Recreation CenterCentral Park
Pelham Fritz Recreation Center18 Mount Morris Park West
Recreation Center 54348 East 54th StreetThis facility has an indoor pool.
Thomas Jefferson Recreation Center2180 1st Avenue
Tony Dapolito Recreation Center3 Clarkson StreetThis facility has an indoor pool.
Alfred E. Smith Recreation Center80 Catherine Street
Asser Levy Recreation CenterAsser Levy PlaceThis facility has an indoor pool.
Chelsea Recreation Center430 West 25th Street
This facility has an indoor pool.
Hamilton Fish Recreation Center128 Pitt Street
Hansborough Recreation Center35 West 134th StreetThis facility has an indoor pool.
Highbridge Field House2301 Amsterdam Avenue
J. Hood Wright Recreation Center351 Fort Washington Avenue
NYC Department of Parks
& Recreation FacilitiesQUEENS LOCATIONS
A.R.R.O.W. Field House35-30 35th Street
Al Oerter Recreation Center131-40 Fowler Avenue
Bowne Park Field House32nd Avenue & 159th Street
Detective Keith L.Williams Field House106-16 173rd Street between 106th & 107th ave
Flushing Meadows Corona Park Pool & RinkAvery Avenue and 131 Street
Lost Battalion Hall Recreation Center93-29 Queens Boulevard
Louis Armstrong Community Center33-16 108 St.
Playground for All Children Field House111-01 Corona Avenue
Roy Wilkins Recreation Center177th St & Baisley BoulevardThis facility has an indoor pool.
Sorrentino Recreation Center18-48 Cornaga Avenue
NYC Department of Parks
& Recreation FacilitiesSTATEN ISLAND LOCATIONS
De Matti PlaygroundTompkins Avenue, Chestnut Street, & Shaughnessy Lane
Faber Park Field HouseFaber Street & Richmond Terrace
Graniteville Field HouseJules & Regis Drive
Greenbelt Recreation CenterBrielle Avenue (between Walcott and Rockland avenues, across from Sea View Hospital)
Lyons PoolMurray Hulbert Ave
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!
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!
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 family.
78th St. Play Street
