By: People, Berks County Living October 2015, Features, Berks County Living, Berks Issue Page Features

How are you spending your golden years? Whether you are still working, traveling the world, or spending time with your children and grandchildren, staying in shape is important to maintain your way of life. No matter your age or ability, whether you are new to exercise or returning to the gym, there is a fitness program just for you. Check out our round-up of programs specifically designed with older adults in mind and get on the road to wellness, independence and a healthy lifestyle. Remember: you are only as old as you feel!

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Body Zone Sports & Wellness Complex

Body Zone’s bustling Older Adult Wellness Program offers members a multitude of fitness options for active adults and first-timers. Whether you’re looking to maximize athletic performance, increase energy levels or just have fun with friends in a healthy and energetic environment, Body Zone has something for you. Group exercise formats specialize in aquatics and SilverSneakers classes as well as a variety of low impact options for those recovering from illness or injury. The indoor track, main strength training area and aquatics center help put variety in your workout. Social opportunities include court sports like Pickleball, monthly lunch and learn events and more. Complementary wellness education and senior-specific equipment training conducted by Older Adult Wellness Program staff keep members safe and in the know.

3103 Paper Mill Rd., Wyomissing | 610.376.2100 | bodyzonesports.com

Berks Encore

Berks Encore was originally established as a senior activity center and has grown to include six locations offering a variety of services to help older adults maintain their quality of life. Their evidence-based wellness programs include chronic disease management and healthy eating for successful living, and members are able to build a fitness program to fit their needs. For those who have already established a routine, there’s a gym at three of the locations. Looking for group classes? Five of the Encore centers have a full schedule, and they have also partnered with other area locations to offer everything from aerobics and aquatic fitness to dance classes, strength training and tai chi. SilverSneakers members can find official equipment at the Reading, Birdsboro and Strausstown locations. In addition to exercise facilities, Encore offers health and wellness education to promote a healthy lifestyle and sense of community in your “encore” years.

Locations in: Birdsboro, Fleetwood, Mifflin, Reading, Strausstown & Wernersville | berksencore.org

Every Body Pilates

As the business name suggests, Pilates is for everybody! Every Body Pilates offers a program that first works beginners through an introduction to the practice in private lessons, then moves them into a group format to create a unique and personalized experience. Pilates is based on a series of precise movements designed to build strength, flexibility and balance. All clients begin with Fundamental Sessions for an introduction to Fletcher Pilates work and to determine which class fits best. There are various options for private instruction to learn the apparatus and the basics, and sessions are personalized to meet your needs. Owner Lisa Priebe explains, “Many seniors stay in private sessions if their needs and interests are not specifically in sync with what classes offer.” For those looking to move out of private instruction, Every Body Pilates has a full calendar of classes to enjoy.

629 Court St., (rear entrance) West Reading | 888.509.1063 | everybody-pilates.com

Alliance Fitness Center

Alliance Fitness Center offers a one-on-one approach to fitness and training for older adults. The staff of NASM-certified trainers will meet with individuals for a thorough consultation and screening in order to build a program designed specifically for them. Training can be done at the center, or trainers will teach programs to work on at home or at another fitness facility. Programs can be built for those new to exercise and looking for some assistance before joining a gym, as well as for those who are recovering from illness or injury, preparing for surgery, or living with chronic illness. There is a nutritionist on staff to assist in health coaching and developing a plan to help detoxify and balance your body. For those looking for a place to get started without “gymtimidation” or needing a custom rehabilitation program, Alliance trainers will create a program tailored to their needs.

1 Meridian Blvd., Reading | 610.376.2322 | alliancefitnesscenter.com

Colonial Fitness Center

Stay 4EverFit with Colonial Fitness Center! The gym offers a complimentary 4EverFit orientation to new members who need or would like extra assistance in getting started with an exercise regimen. Certified trainers will help build a workout that addresses specific needs, including step-by-step instruction and guidance. Your fitness plan may include time on their Life Fitness Circuit Equipment. The state-of-the-art equipment requires no adjustments and uses push button controls to provide an excellent introduction to strength training for new users and active older adults. The trainers may also include some of the center’s many group fitness classes in your plan. The schedule includes official SilverSneakers strength and range of movement classes and Senior Fitness classes each week in addition to Colonial’s own group classes. Each fitness plan will help improve mobility, flexibility, injury prevention, cardio and balance for a healthier, happier life.

172 Shillington Rd., Sinking Spring | 610.777.7801 | chbsports.com

Shri Yoga and Wellness Center

The practice of yoga can help to increase flexibility and joint mobility, to improve balance and stability, and to release tension and stress in people of all ages. Many studios offer classes for all ages, but Shri Yoga’s Silver Ages Yoga class is designed to meet the unique needs of aging bodies using chairs and other props. The chair is central to this class and aids those who may be unable to get to the floor and back up again, those recovering from an injury, or those with a particular health challenge. “Every student is encouraged to honor their mind and body, and to work at their own pace and in their own way,” says class instructor Valerie Williams. Each class is themed and set to music. Ready to leave the chair behind? All of Shri Yoga’s classes are open to yogis of all ages. Namaste.

511 Reading Ave., West Reading | 610.898.0505 | shriyogapa.com

Full Throttle Fitness Factory

Full Throttle Fitness’ classes are for everybody, and everybody is welcome! “We focus on the clients' abilities and make the workout safe for their bodies,” says owner Lisa Houck. Their individual approach to group classes makes it the perfect place to try out that new class you have heard everyone talking about in a comfortable environment. ZumbaGold is a great way to get started in Zumba and is a lower-impact version geared toward active older adults. Full Throttle is a licensed Indo-Row facility, so those interested can try a rowing class designed for first-time rowers and offering a fun cardio workout that promotes team building. Each of the Factory’s other classes are also open to all age groups, and the instructors can modify any move for any body. “Here at Full Throttle Fitness Factory, we welcome all fitness levels and just love when our ‘Mee Maws and Grandpas’ are able to join us for a class,” says Houck.

31 Catherine St., Shillington | 610.334.3268 | fullthrottlefitnessfactory.com

Reading Health Rehabilitation Hospital

When dealing with a life-changing diagnosis or chronic health issue, customized safe and gentle exercises can help to improve functional ability and balance, as well as help to manage stress and discomfort. Reading Health System’s Rehabilitation Hospital offers such specialized classes for anyone needing support with chronic medical conditions. Their programs can not only help manage injury and illness, but also bridge the gap between physical therapy and usual gym routines. Aquatic fitness programs aim to combat fatigue and decreased endurance, while tai chi, hatha and healing yoga classes work on improving balance, flexibility, blood pressure and immunity. The FLOW (Friendship, Laughter, Openness and Workout) class offers support for managing and adapting to illness. Parkinson’s-specific classes are also offered. All classes are open to the public. A one-on-one medical fitness program is also available for those who are not interested in group exercise.

2802 Papermill Rd., Wyomissing | 484.628.HELP | readinghealth.org

Wyomissing Fitness & Training

Already active and looking for a new class to try? Look no further than Wyomissing Fitness & Training. This gym offers a full range of group format classes, from cardio and strength training to spin, Zumba and yoga with a blend of participants of all ages. Group Fitness Director Jacquelyn Schepers says they have a significant membership of older adults there working to maintain their health and fitness and to improve their quality of life. “Our older members seem to really enjoy exercising with younger members, so I format my classes around all age groups and fitness levels, offering several modifications if need be,” says Schepers. If you are looking for a more personalized approach, Wyomissing Fitness also offers personal training. Head Trainer and exercise physiologist John Monteleone and his team will develop a customized program to suit your unique needs and goals.

950 Woodland Rd., Wyomissing | 610.743.4039 | wyofitness.com

Valhalla Health & Fitness Club

Valhalla features the SilverSneakers and Silver & Fit programs, group exercise formats designed specifically to help older adults achieve better health through regular exercise and education. A full schedule of classes including SilverSneakers’ Classic, Circuit and YogaStretch increase muscle strength and range of movement, improve cardiovascular endurance, and develop flexibility. All of Valhalla’s group classes are included in membership, including Senior Master Fit and ZumbaGold, which are designed with older adults in mind. For those recovering from injury, a physical therapist is on staff to help get you back on track. Because wellness involves so much more than exercise alone, the club also holds educational events and monthly socials. Director of Group Fitness Julianne Smith explains one of the major benefits of their program is the bond formed in working side by side. “I believe the bonds formed through this program often mimic family bonds,” she says. Those who sweat together, grow together.

4970 DeMoss Rd., Reading | 610.779.6006 | valhallahc.com

Building a Safe and Effective Workout Program

The benefits of staying active, even in our golden years, are many. Moving your body can help to control blood pressure, maintain a healthy body weight, strengthen muscles and bones and reduce overall risk for injury.

Even a 10-minute walk a day over several days a week can get you started on the road to a fit and healthy life. Work out for up to 30 minutes a day and you're adding a world of health benefits. Here are some fitness considerations as you enter your more mature years:

Aerobics. Low impact is key. Great options include yoga, tai chi, swimming, water aerobics, cycling and even dance classes. Be sure to start small and slowly build up in time and intensity, especially if you haven't worked out in some time.

Strength Training. Keeping your body's muscles strong is essential. Think about it. You need them to haul in loads of groceries from the car, to climb stairs and more. If you're starting a weight-training program, make sure you start small, with 1- to 2-pound weights and only 10 to 15 reps at a time. You can even ditch the free weights and use your own body weight to do lunges, squats and modified push-ups on your knees (make sure you're on a padded surface to protect them).

Balance. Balance is essential at all stages of life, but especially in older age as the Centers for Disease Control reports falls are the leading cause of injury in older adults. Try practicing this: with a chair for support, put one hand on the back of the chair and the other on your hip. Lift one leg and slightly bend your knee, then switch. Repeat this 10 times most days of the week.

Flexibility. Finding it harder to reach things on the upper shelves of your cabinets? Simple stretching exercises might help. You can – and should – do stretching exercises daily, regardless of your age. Warm up with a 3- to 5-minute walk or march in place. The Internet is a valuable tool in finding instructions for simple stretches. Just remember: stretches shouldn't hurt. Make sure you're not overdoing it.

As always, it's best to talk to your doctor before beginning a new workout routine.