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Silver Sneakers Yoga For Seniors

Get Fit Have Fun And Make Friends At A Place To Heal Inc

7-Minute Yoga Workout for Older Adults

Amenities~Cardiovascular Equipment | Free Weights | Resistance Training Equipment | Steam and/or Sauna | Body Fat Analysis*Amenities may differ and require additional charge.

SilverSneakers Classic – Move to the music through exercises designed to increase muscular strength, range of movement and activities for daily living. Hand-held weights, elastic tubing and balls are offered for resistance. Chairs are available if needed for support.SilverSneakers Yoga – Yoga will move your whole body through a series of seated and standing yoga poses. Chair support is offered to safely perform a variety of seated and standing postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises and final relaxation will promote stress reduction and mental clarity.

There is no better way to get fit and strong than having fun and socializing while you’re

at it.


Challenge your friends to get fit with you. Come join today!

106 W Main St. Sophia, WV 25921

PH: 304.683.6123

Monday Tuesday & Thursday Ss Classes Meet In The Gym Please Park Up By The Gym And Sign

The SilverSneakers® Fitness Program* is the nations leading fitness program designed exclusively for older adults promoting healthy, active lifestyles through unique physical activity programs and venues. SilverSneakers Classes are designed for older adults and SS instructors receive specific training that focuses on working with and teaching senior adults.

With the SilverSneakers® Fitness Program, qualified individuals receive a free YWCO membership and may take advantage of all the YWCOs fitness, aquatics, and mind and body classes as well as the pool, weight room sauna, and whirlpool. Individuals interested in the SilverSneakers® Fitness Program can bring their insurance cards to the Athens YWCO to see if their healthcare provider participates in the SilverSneakers® Fitness Program.


*To qualify for SilverSneakers® individuals must be 65 or older.

SilverSneakers classes offered at the YWCO:

  • SilverSneakers Classic

Beginner Yoga Pose #: Cactus Arms

Do 5 reps

How to do it: Stand in mountain pose with your arms at your sides.

Inhale, and reach your arms out and overhead. Exhale, and keeping your chest lifted, bring your arms out to your sides with palms facing forward and elbows bent 90 degrees like a cactus. Thats one rep. Do five reps.


Make it easier: Do the pose sitting tall in a chair with good posture. If its uncomfortable to lift your arms overhead, simply lift as high as comfortable.

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Stand Taller And Stronger With This Simple Sequence

Americans have a posture problem. Whether youre hunched over a computer, phone, book, or even a plate of food, we spend too many of our waking hours in the same position: shoulders rolled forward and neck sloping toward the ground.

This not only affects us physically, but also mentally. Healthy postural alignment is vital to the functioning of our whole body and mind, says Terecita Ti Blair, the 2017 SilverSneakers Instructor of the Year. Standing tall can have an effect similar to forcing yourself to smile. By looking up, we are meeting the world with our eyes, she says. Good posture can also aid in breathing more efficiently, which can help a number of systems function more smoothly in the body.

The following yoga poses can help improve posture and, as a result, reduce muscle aches, fatigue, and the strain that often comes from sitting for long periods. These movements also help strengthen the muscles in the back of the body and open up the muscles in the front of the body, providing postural support and creating more room for deeper breathing.


Try to do these poses three to five times per week, if not daily. Youll start with mountain pose, which helps you find grounding, and then return to it between each move to ensure youre stable on your feet.

Staying In Shape And Feeling Good Is Important At Any Age

4 chair exercises you

Do you want to:

  • help improve your blood pressure and bone health?
  • better manage conditions such as diabetes or arthritis?
  • take advantage of exercise and activity options at the gym, in classes and through videos at home?
  • meet other active folks and make new friends?

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Active Lives For Older Adults

The YMCA offers Active Older Adult fitness and aquatic classes to help senior citizens stay strong and independent. We also offer social events and activities at both of our locations. Contact , Active for Life Director, at 269-459-4856 for more information.

Arthritis Aquatics

Designed to help with increased flexibility, mobility, range of motion, muscular strength, and endurance, along with trunk stabilization and balance. An instructor will lead you through exercises that have been approved by physicians and physical therapists.


Class Locations

  • Portage

Arthritis Aquatics Deep Water

Designed to help with increased flexibility, mobility, range of motion, muscular strength, and endurance, along with trunk stabilization and balance. Exercises have been approved by physicians and physical therapists. Participants must be comfortable in all depths of the pool classes use both shallow and deep ends.

Class Locations

  • Maple

Classic Strength

We’ve combined components of Enhance Fitness® and SilverSneakers® Classic to offer a chair fitness class that focuses on exercises to enhance activities of daily living. Classic Strength is a no-impact/low-intensity cardio, strength, and balance class that uses hand weights, resistance bands, ankle weights, and small balls. Not all of the equipment listed is used for every class, instructor’s choice. This is a healthy aging-focused class however, adults of all ages and abilities are welcome.

Class Locations


  • Portage

  • Portage

Chest Expansion With Hands To Shoulders

This pose helps open up tight shoulders and chest muscles so you can breathe more easily.

How to do it: Stand in mountain pose with your feet, knees, and hips facing forward, arms at your sides with palms facing forward. Inhale, lifting your arms out to the sides with your palms facing up toward the sky. Your body will form a T shape.

Exhale, keeping your chin parallel with the floor and bending at the elbows to bring your fingertips to touch the tops of your shoulders. As you do this, move your shoulder blades down and together, and continue to lift your chest. Pause, then return to mountain pose. Repeat for three to five breaths.

Make it easier: On your exhale, keep your arms out to the sides in a T shape, expanding your chest without bending your elbows.

Make it harder: Make this a moving meditation. Inhale arms out to a T shape, exhale to touch your shoulders, inhale your arms back out to a T shape, and exhale back down to mountain pose. Thats one round. Do three to five rounds, moving with your breath.


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Start Your Yoga Practice Safely And Confidently With These Poses You Can Do Standing Or In A Chair

Can one workout improve your breathing, posture, flexibility, balance, and mood?

Absolutely.

Even better, what if you can do it without any experience or equipment, and you wont have to get down on the floor?

Convinced?

Get to know these five yoga poses that are perfect for beginners and older adults. All you need is yourself, some clear space, and a chair if youd like.

Reaching For The Stars

20-Minute Chair Yoga Flow | SilverSneakers

How to do it: Stand in mountain pose with your feet, knees, and hips facing forward. Keeping your hips, knees, and feet facing forward, inhale and reach both arms up to the left as if reaching for an item on a high shelf. Exhale and bring that item across the center of your body and behind your right hip, twisting gently from your belly button to the top of your head but keeping hips facing forward.

Return to mountain pose. Repeat for three to five breaths, then repeat on the opposite side.

Make it easier:Do this movement as you sit tall in a chair.

Make it harder: As you reach up for the imaginary item, come up onto your tiptoes. Lower onto your heels as you exhale and twist.

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Ease Stiff Joints And Improve Your Flexibility With These Gentle Movesincluding Many You Can Do In A Chair

Need to turn your head to check for traffic, or reach into the cupboard for a plate? Want to improve your golf swingor your cha-cha?

Better flexibility can help with all of those. A more flexible body means youll have a greater range of motion in your joints, which makes it easier to move.

And if you spend a lot of time sitting or looking at a screen, youll want to work the stiffness out of your shoulders, back, and hips.

Ready to loosen up? These simple stretches can help.

Beginner Yoga Pose #: Cactus Arms Open And Close

Do 5 reps

How to do it: Stand in mountain pose with your arms out to your sides, palms facing forward, and elbows bent 90 degrees like a cactus.

Inhale, and bring your arms together, tucking your chin to your chest and rounding your back. Exhale, and open your arms and chest. Thats one rep. Do five reps.

Make it easier: Do the pose sitting tall in a chair with good posture. If its not safe for you to round your back, simply open and close your arms while keeping your torso still.

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Beginner Yoga Pose #: Hands To Heart

Do 5 reps

How to do it: Stand with your feet together. Roll your shoulders up, back, and down.

Reach your arms out and overhead, bringing your palms together. If youd like, gaze up at your hands. With palms together, bring your hands in front of your chest. Thats one rep. Do five reps.

Make it easier: Do the pose sitting tall in a chair with good posture. If its uncomfortable to lift your arms overhead, lift them out to your shoulders, and bring your palms together in front of your chest.

Ease Stress Increase Flexibility And Build Strength With This Do

Silversneakers Yoga  Blog Dandk

If you can spare seven minutes, you can melt away stress, stretch your whole body, and feel stronger on your feet. Thats the power of this quick yoga flow from Terecita Ti Blair, the 2017 SilverSneakers Instructor of the Year.

Your breath is a key component throughout the sequence. Breathing is vital to life and becomes especially important as we are moving our bodies through space and tapping into the mind-body connection, Blair explains. Breathing throughout the yoga practice creates stability and support as well as ease and fluidity.

Thats why youll return to your breath after challenging posesto help you stay relaxed after exerting effortand at the end, so that your body and mind can rest before you return to your day.

This yoga flow can be done anywhere and is easy enough on your body to do it every day, if you wish. Move at your own pace, and let your breath be your guide. Rather than thinking about perfect poses, ask yourself if you can breathe, Blair says. If not, make adjustments.

Ready to get started? You can follow along with the video above or read over the steps below to do it on your own. Remember: The yoga poses here may be different or more advanced than those youll experience in a SilverSneakers class. If you have a chronic condition , an injury, or balance issues, talk to your doctor about how you can exercise safely.

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Guide To The Silversneakers Program

Your physical health is a primary concern at any age, but it becomes especially important as you transition into your elderly years where health concerns, doctors visits, and prescriptions can pile up. All of these factors can inhibit your ability to stay active, but its as important as ever to remain physically active and engaged as you age.

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SilverSneakers does not sell sneakers, nor does it provide you with sneakers to use.

In fact, your doctors will likely encourage you to be more active, because exercise and healthy eating can help as part of the treatment plans for many of the most common conditions found in elderly people.

These conditions include:

As a way of encouraging physical activity in the elderly, the program called SilverSneakers was created in the early 1990s. Well now discuss this free program and its benefits in addition to how you can qualify and enroll in it.

MORE ADVICE

SilverSneakers is a fitness program that focuses on getting elderly people out of their homes and into the gym and their community.

How To Use These Stretches

These stretches are meant to be versatile, and you should feel free to use them however they best help you.

You can pick one or two stretches to do anytime you want to relieve joint stiffness or muscle tension. Or you can do all seven together at the end of your normal workout or on their own as a stretching routine. Theyre gentle enough to do every day, if you wish.

Most of these stretches can be done without any equipment and with minimal space, but you can modify them as needed. For example, most of the standing and floor stretches can also be done in a chair. Plus, youll see other tips to make the stretches easier.

If performing these stretches as a routine, youll want clear space, a mat, and a bench or chair. Get your blood flowing by walking in place for five minutes. Perform each stretch for 10 to 30 seconds, and repeat up to three rounds.

As you stretch, breathe deeply, and go slowly. Listen to your body, and never force a movement that causes pain. Its okay if you cant bend very far now. Its more important to use good form. And with regular stretching, your flexibility will improve.

Heres how to perform each stretch. As always, safety is key. The stretches here may be different or more advanced than those youll experience in a SilverSneakers class. If you have a chronic condition , an injury, or balance issues, talk to your doctor about how you can exercise safely.

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We Are A Participating Location For

SilverSneakers® is a fitness program that makes staying active easier than ever for adults ages 65+. The program is included with many Medicare Advantage Plans, and membership includes access to a variety of group fitness classes and other amenities at participating gyms.

If you are enrolled in an AARP Medicare Supplement Insurance Plan, you can take advantage of a variety of health and wellness resources at participating gyms including discounted gym memberships, various community programs, and access to group classes.

Renew Active is a fitness program designed with active seniors in mind, and can be tailored to your individual wellness and health goals. Membership provides access to a wide variety of group fitness classes, online brain exercises, fitness equipment, and other amenities at hundreds of fitness locations throughout the U.S. These benefits are available at no additional cost to those enrolled in eligible UnitedHealthcare Medicare Advantage Plans.

The Silver & Fit exercise program is designed specifically for older adults, and provides access to a variety of fitness facilities from national chains to smaller community clubs. Other perks include home fitness programs, a rewards program, and a vast library of online classes. Silver & Fit is available to eligible Medicare Advantage/ Supplement members.

How To Qualify For Silversneakers

SilverSneakers: Chair Yoga Flow

Unfortunately, Original Medicare plans dont cover a SilverSneakers membership. SilverSneakers is considered a gym membership or fitness program, and the Medicare website explicitly says it wont cover those.

However, there is the chance that a Medicare Advantage plan will cover it. A supplemental plan could also cover the SneakerSilvers program. The SilverSneakers website says the program is covered by one in four Medicare programs, though the organization doesnt specify if this is 25 percent of Medicare Advantage plans or 25 percent of all Medicare plans.

You can check if your Medicare Advantage or Medigap plan covers SilverSneakers on the programs website. You can visit that same link if youre in the market for a Medicare Advantage or Medigap plan and want to find one that include SilverSneakers in its coverage.

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Beginner Yoga Pose #: Mountain Pose

Hold the pose for 5 breaths

How to do it: Stand with your feet hip-width apart. Roll your shoulders up, back, and down.

Check your posture. Your head should be up, and your chin should be parallel to the floor. Ears should be over your shoulders. Shoulders should be over your hips. Knees and toes should be pointing forward.

Stand tall, feeling your feet rooted to the floor. Breathe deeply for five breaths.

Make it easier: Do the pose sitting tall in a chair with good posture. Want more tips? Check out our guide to mountain pose for beginners.

Other Active Older Adult Classes

AOA : The Active Older Adult program is comprised of both cardiovascular and strength training. Exercise at your own pace under the supervision of our qualified fitness professionals. This program is supervised at all times by qualified staff.

BOOMER STRENGTH AND FLEXIBILITY: An exercise routine designed to strengthen the core and other muscle groups and increase flexibility for our Senior members. A low impact class that is easily modified to meet your fitness level and needs. Work hard and sweat or go easier and head straight to work. The class provides bands, stability balls, and mats. Get loosened up and warmed up to start your day.

ENHANCED FITNESS: Improve your strength, balance, flexibility, and cardiovascular health with this program designed for seniors. This evidence-based program is endorsed by the Michigan De- partment of Community Health Arthritis Program and the CDC.

FIT AFTER 50: In this class, you will be instructed by an instructor with special training in adult fitness and independence. You can expect a low-impact aerobics class to enhance heart health and resistance training designed to maintain and increase strength. You will also focus on dynamic and static balance exercises.

All Group Fitness classes are FREE with a Silver Sneakers membership, reservations are required to participate. Go to our Schedules page for more information.

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