Sponsored by:Eastern Adirondack Health Care NetworkA Coalition of Health Care Providers in Clinton, Essex and Franklin Counties

From AerobicsTo Yoga:

A free guide to year ‘roundphysical activityfor you andyour family

NETWORK MEMBERS

Acute, Emergency, and Primary Care

Adirondack Medical Center523-8351Alice Hyde Medical Center481-2247American Red Cross: North Coun-try Chapter561-7280Champlain Health Concerns942-6661Champlain Valley Physicians Hospi-tal Medical Center562-7060Elizabethtown Community Hospital873-6377Mountain Lakes Regional EMSCouncil565-4791Smith House Health Center963-4275Northern Adirondack PlannedParenthood561-4430

Behavioral Health Services

Behavioral Health Services North,Inc.563-8206Cerebral Palsy Association of theNorth Country, Inc.643-0188Champlain Valley Family Center561-8480Clinton County Community Services566-0100Essex County Community Services873-3670Franklin County Community Ser-vices891-2280Mental Health Association of Frank-lin County, Inc.327-3145National Alliance on Mental Illness:Champlain Valley561-2685St. Joseph’s Rehabilitation Center891-3950Substance Abuse Prevention Teamof Essex County585-7424

Long Term Care/Elder Care

Alzheimer’s Disease AssistanceCenter564-3377Clinton County Nursing Home563-0950Clinton County Office for the Aging565-4620Essex County Office for the Aging873-3695Franklin County Office for the Aging481-1526Hospice of the North Country561-8465Keene Valley Neighborhood House576-4474Meadowbrook Healthcare563-5440Pine Harbour Assisted Living561-5307

Public Health Agencies

Clinton County Public Health Dept.565-4840Essex County Public Health Dept.873-3515Franklin County Public HealthDepartment481-1710

Social & Other Health Services

BlueCross/BlueShield of the UticaRegion561-2243Child Care Coordinating Council ofthe North Country, Inc.566-7517City of Plattsburgh561-0883Clinton County Probation Dept.565-4640Essex County Advocacy ResourceCenter546-3361Essex County Department of SocialServices873-3445Family Champions of the NorthCountry534-9439Franklin County Dept. of SocialServices481-1876Retired Senior Volunteer ProgramClinton County: 566-0944Essex County: 546-3565Franklin County: 481-1528SUNY Technical Assistance Center564-3225

Diabetes Information..............................4Buying Exercise Equipment...................6Healthy Kids............................................7Exercise your brain....................................21Eating Well.............................................31Keys to Burning Fat..............................37Chronic Disease Information...............38Clinton County.........................................8

Adirondack Guides........................................................8Aerobics/Strength Training............................................8Baseball/Softball/T-ball.................................................8Basketball....................................................................9Biking........................................................................10Bowling......................................................................11Camps and Camping...................................................11Canoeing/Kayaking.....................................................12Dance.......................................................................12Dodgeball..................................................................12Exercise & Strength Training........................................12Fish & Game..............................................................12Football.....................................................................13Gardening..................................................................13Golf...........................................................................13Gymnastics................................................................13Hiking/Walking...........................................................14Hockey......................................................................14Horseback Riding.......................................................15Ice Skating.................................................................15Inline Skating.............................................................15Martial Arts................................................................16Parks, Beaches, and Recreation....................................9Racquetball................................................................16Rock Climbing............................................................16Running/Track & Field.................................................16Sailing/Boating...........................................................17SCUBA Diving.............................................................17Senior Fitness............................................................10Skiing........................................................................17Sledding....................................................................17Snowshoeing.............................................................17Soccer.......................................................................17Swimming..................................................................18Tennis........................................................................19Volleyball....................................................................19Wifﬂeball....................................................................20Windsurﬁng................................................................20Yoga.........................................................................20

Essex County.........................................22

Adirondack Guides......................................................22Aerobics/Strength Training..........................................22Baseball/Softball/T-ball...............................................22Basketball..................................................................23Biking........................................................................23Bowling......................................................................24Camps and Camping...................................................24Parks, Beaches, and Recreation..................................23Senior Fitness............................................................24Canoeing/Kayaking.....................................................25Dance.......................................................................26Exercise....................................................................26Fish & Game..............................................................26Football.....................................................................26Gardening..................................................................26Races........................................................................26Hiking/Walking...........................................................26Hockey......................................................................27Horseback Riding.......................................................27Ice Skating.................................................................27Inline Skating..............................................................27Martial Arts................................................................28Rock Climbing............................................................28Running/Track & Field.................................................28Sailing/Boating...........................................................28SCUBA Diving.............................................................28Skiing........................................................................28Snowshoeing.............................................................29Soccer.......................................................................29Swimming..................................................................30Tennis........................................................................30Volleyball...................................................................30Yoga.........................................................................30

Franklin County.....................................32

Adirondack Guides......................................................32Aerobics/Strength Training..........................................32Baseball/Softball/T-ball...............................................32Basketball..................................................................32Biking........................................................................33Bowling......................................................................33Camps and Camping...................................................33Canoeing/Kayaking.....................................................34Dance.......................................................................34Exercise....................................................................34Fish & Game..............................................................35Football.....................................................................35Gymnastics.........................................................,......35Races........................................................................35Hiking/Walking...........................................................35Horseback Riding.......................................................35Ice Skating.................................................................35Parks, Beaches, and Recreation..................................33Racquetball................................................................36Rock Climbing............................................................36Skiing/ Snowshoeing..................................................36Sledding....................................................................36Soccer.......................................................................36Swimming..................................................................36Tennis........................................................................36Volleyball...................................................................36Yoga.........................................................................36

Survey.....................................................39

Table of Contents

Get Moving! 7th EditionSponsored by Eastern Adirondack Health Care Network

Get Moving!

A publication sponsored by Eastern Adirondack Health Care Network

Eastern Adirondack Health CareNetwork, since its inception in 1991,has undertaken the task of bringing“total health” back into the commu-nity. In striving toward our objectiveof healthy body and healthy mind,we have increased the community’sinvolvement and locally generatedinnovative solutions to health sys-tems issues and have increased andstrengthened cooperation through afﬁli-ations, coalitions and partnerships thatenhance and coordinate the array ofneeded health services. Currently, weare a strong coalition of 41 agenciesserving Clinton, Essex, and Franklincounties.In keeping with the spirit of “healthybody, healthy mind” we have attemptedto demonstrate our relationship withthe wealth of natural resources that areindigenous to this area and its impacton our bodies and souls. In maintain-ing the spirit of natural harmony and itsimpact on our lives, we put togetherthe Get Moving! guide so that everyoneresiding in this beautiful, breathtak-ing environment has access to andremains informed of the events takingplace in the North Country. In celebra-tion of our interrelationship with ourlocal communities, Eastern AdirondackHealth Care Network is offering youthis guide as a gift to your healthand well-being. Please visit us on ourweb page, www.eahcn.org, for moreup-to-date local events, articles, andseminars on healthy body and healthymind activities.

Taher Zandi, Ph.D.E

AHCN President Board of Directors

Height

4’10 4’115’05’15’25’35’45’55’6

Weight

129133138143147152157162167

Height

5’75’85’95’105’116’06’16’26’3

Weight

172177182188193199204210216

Sponsored by Eastern Adirondack Health Care NetworkGet Moving! 7th Edition

MPORTANT

OTICE

Be sure to consult your doctor before starting any exercise program!

Are You at Risk for Diabetes?

Clinton County

North Country DiabetesProject565-4840562-7326

Essex County

Eat Smart New York at CornellCooperative Extension of EssexCounty and the ElizabethtownCommunity Hospital962-4810, ext. 411873-3106

Franklin County

Diabetes Self-ManagementEducation Program,Alice Hyde Medical Center481-2280

IABETES

ISK

SSESSMENT

Find out if you are at risk for having diabetes now by taking this test. Circle the number inthe YES column if the statement is true for you; circle the number in the NO column if it isnot. Total the numbers circled to get your score.

I am at risk for diabetes because...

YES NO

I have a brother or sister withdiabetes. 1 0I have a parent with diabetes. 1 0I am a woman who has hada baby weighing more than 1 09 pounds at birth.I am between 45 and 65 years 5 0of age.I am less than 65 years old, 5 0and I get little or no exercise.I am 65 years of age or older. 9 0My weight is the same or morethan the number listed on the 5 0At Risk Weight Chart.

My score is ____________Total Points At Risk Weight Chart

If you weigh the same or more than theweight listed for your height, you maybe at risk for diabetes and other chronicdiseases.

If you scored 10 or more points:

You are at risk for diabetes. Bring this assess-ment to your next visit with your doctor and ﬁndout for sure.

If you scored 0-9 points:

You are probably at low risk for having diabetesnow. New guidelines suggest that after age 45you should be tested for diabetes every threeyears. Be active, eat healthy, and maintain ahealthy weight to keep your risk low.

What is Diabetes?

Diabetes is a disorder wherethe amount of glucose in theblood is too high. Glucose comesfrom the food you eat and is alsomade in your liver and muscles.Type 1 Diabetes occurs whenthe pancreas stops making insu-lin. Insulin helps glucose leavethe blood and move into cells,where it can be used for energy.Diabetes can also result if thepancreas makes insulin but thebody does not use it very well.This is called Type 2 Diabetes.Eventually, the pancreas can-not make enough insulin for thebody’s needs. As a result, theamount of glucose in the bloodincreases while the cells arestarved of energy. Over time,high blood glucose will dam-age nerves and blood vessels,leading to complications suchas heart disease, stroke, blind-ness, kidney disease, nerveproblems and amputation.The number of people withdiabetes has grown over thepast 20 years, and membersof all age groups are at risk.Scientists have learned moreabout what causes diabetes,how to take care of it, and howto prevent it.Having a family history ofdiabetes, being overweight, andnot being active can increaseyour chances of developingdiabetes. It’s never too late tomake small changes to preventdiabetes or to help manage itbetter.

For information on diabetes services in your area, please contact:

What are the signs andsymptoms ofType 2 Diabetes?

Many people have nosigns or symptoms. Symp-toms can also be so mildthat you might not even no-tice them. Nearly six millionpeople in the United Stateshave Type 2 Diabetes anddo not know it.

Here’s what to look for:

• increased thirst• increased hunger• fatigue• increased urination,especially at night• weight loss• blurred vision• sores that do not heal

Type 1 Diabetes is not prevent-able, but it can be controlled.Today, more people than everhave Type 2 Diabetes, which ispreventable. Read on to learnhow taking care of yourself canreduce your risk for diabetes.

To lower your risk for diabetes:

1. Be Active!

Any activity is better than noactivity. Take the stairs insteadof the elevator, walk around themall, weed the garden, vacuumthe house, mow the lawn, orplay with your kids.

2. Eat Healthy Foods!

Eat a fruit or vegetable withevery meal. Eat whole grainbreads, cereals, and crackerswith no trans fats. Drink skimmilk or water with meals.

3. Maintain a reasonableweight!

Take your time when you eatto give your brain time to tellyour stomach that it’s full. Fillhalf your plate with vegetables.

The Low-Down on Lowering Diabetes Risk