get moving guide 2011

8/2/2019 Get Moving Guide 2011

http://slidepdf.com/reader/full/get-moving-guide-2011 1/32

Your guide to

North Country activities

Sponsored by Eastern Adirondack Health Care Network:

A coalition of health care providers in Clinton, Essex and Franklin counties

www.eahcn.org



Get Moving! 8th Edition

Do You Have a Chronic Disease? Sign up or a sel-management workshop! Individuals who have completed the workshops have

reported increased knowledge, increased requency o exercise and relaxation,increased sel-condence, decreased depression, decreased pain and a decrease inphysician visits.

Sel-management workshops are six-week, research-based courses that meet once aweek or 2 to 2.5 hours. The course teaches people to manage their disease and lessen its eects.The course covers topics such as:

• Exercise for fun and tness

• Healthy lifestyle tips

• Relaxation techniques and stress management

• Pain and fatigue management

• Goal-setting and sharing of your personal challenges

• How to get the most from your healthcare

Free Living a Healthy Life with Chronic Conditions, ArthritisExercise Programs and Arthritis Self-Management Workshopsare offered at various locations throughout Clinton, Essex andFranklin Counties.

For more inormation on course dates and locations, please contactEastern Adirondack Health Care Network at (518) 564-3371 or (800) 388--0199.

2

Design by Jenna Burleigh

Edited by Jennifer Meschinelli

Printed by the Press-Republican for:

Eastern Adirondack Health Care Network

Plattsburgh State University101 Broad Street

Sibley Hall, 227

Plattsburgh, NY 12901

(518) 564-3377

eahcn.org or

web.plattsburgh.edu/ofces/centers/

cisp/eahcn/cisp/eahcn

Get Moving logo by Alexandria Sisson



NETWORK MEMBERS

Acute, Emergency and Primary Care

Adirondack Medical Center523-8351Alice Hyde Medical Center481-2247

American Red Cross: North CountryChapter561-7280Champlain Health Concerns942-6661Champlain Valley Physicians HospitalMedical Center562-7060Elizabethtown Community Hospital873-6377Mountain Lakes Regional EMSCouncil

565-4791Smith House Health Center963-4275Northern Adirondack PlannedParenthood561-4430

Behavioral Health ServicesBehavioral Health Services North,Inc.563-8206Cerebral Palsy Association of the

North Country, Inc.643-0188Champlain Valley Family Center561-8480Clinton County Community Services566-0100

Essex County Community Services873-3670Franklin County Community Services891-2280Mental Health Association of FranklinCounty, Inc.521-3507National 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 Home

563-0950Clinton County Ofce for the Aging565-4620Essex County Ofce for the Aging873-3695Franklin County Ofce for the Aging481-1526Hospice of the North Country561-8465Keene Valley Neighborhood House576-4474

Meadowbrook Healthcare563-5440Pine Harbour Assisted Living561-5307

Public Health AgenciesClinton County Public Health Dept. 565-4840Essex County Public Health Dept.873-3515Franklin County Public Health Dept.481-1710Social & 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 ResourceCenter

546-3361Essex County Dept. of SocialServices873-3445Family Champions of the NorthCountry534-9439Franklin County Dept. of SocialServices481-1876Retired Senior Volunteer Program

Clinton County: 566-0944Essex County: 546-3565Franklin County: 481-1528SUNY Technical Assistance Center 564-3225


Get Moving! A publication sponsored by Eastern Adirondack

Health Care Network

Get Moving! is a product o many coalitions o health and wellness providers in this area. This guide repre- sents a comprehensive and proactive approach to directly address our

nation’s growing health crisis.The disorders o body and mind

are in part produced by our liestyles, poor nutrition, lack o activities, and the stress we encounter on a daily basis. The key to thehealthy mind and healthy body isprevention.

Social and psychological stresscan trigger or aggravate a wide vari-

ety o diseases and disorders, such

as diabetes mellitus, high blood pressure, migraine headache and even dementia. One way to combat these problems is to remain physically active. It is a well known act

that the people who exercise (aerobics, walking, swimming or dance) are healthier physically and mental- ly. According to the American Col- lege o Physicians, a well-planned,well-ollowed aerobic exercise program is thought to have a positiveimpact on cognitive unction.

In this guide, we have attempted to provide the North Country resi-

dents with several opportunities

available in the area that would helpreduce health-related risk actors.The guide’s inormation will assist adults, amilies and communities intheir pursuit o well-being o spirit,

mind and body. We want you to takeadvantage o the beautiul natural surroundings, participate in activities and events that will make your body and mind healthier.

Remember, it is you who will haveto make the commitment, so... Get Moving!

Taher Zandi, Ph.D

Board President

3



Table of Contents

Sponsored by Eastern Adirondack Health Care Network4

Physical Activity and Older Adults

Tips to Prevent Falls

Preventing Childhood Obesity

2015: A New Concept for Healthy Kids

Doctor’s Notes: Breakdown of ADK 2015

Clinton County

Gardening within Your Own Home

Complete Streets: Why Should We Have

Them?

Are You at Risk for Diabetes?

Tips to Better Manage Diabetes

Essex County

Exercise Your Mind

Franklin County

Time to Get Involved

25 Reasons to Exercise

Less Sodium, More Lie...

Survey

5

5

6

7

7

8

15

16

18

19

20

25

25

29

29

30

31



Sponsored by Eastern Adirondack Health Care Network 5

Physical activity, including exercise, is good for you. Ifyou’re already active, keep it up. It may even be time topush yoursel a little harder, so try a new activity, or ndnew ways to add exercise to your daily lie.

Don’t worry if you’ve never exercised or if you stoppedexercising for some reason. Regular exercise and physi-cal activity are important to the physical and mental healtho almost everyone, including older adults. Being physical-ly active can help you continue to do the things you enjoyand stay independent as you age. Regular physical activ-ity over long periods o time can produce long-term healthbenets. That’s why health experts say that older adultsshould be active every day to maintain their health.

In addition, regular exercise and physical activity canreduce the risk o developing some diseases and disabili-ties that develop as people grow older. In some cases,

exercise is an eective treatment or many chronic condi-tions. For example, studies show that people with arthritis,heart disease or diabetes benet rom regular exercise.Exercise also helps people with high blood pressure, bal-

ance problems or diculty walking.One of the great things about physical activity is that

there are so many ways to be active. For example, you canbe active in short spurts throughout the day, or you can setaside specic times o the day on specic days o the weekto exercise. Many physical activities, such as brisk walking,raking leaves or taking the stairs whenever you can arefree or low cost and do not require special equipment. Youcould also check out an exercise video rom the library oruse the tness center at a local senior center.

Physical activities are activities that get your body mov-ing, such as gardening, walking the dog, raking leavesand taking the stairs instead o the elevator. Exercise is aorm o physical activity that is specically planned, struc-tured and repetitive, such as weight training, tai chi, oran aerobics class. Physical activity and exercise are both

important and can help improve your ability to do the ev-eryday activities you enjoy.

www.nia.nih.gov

Physical and Older Adults:

A simple thing can change

your lie, such as trippingon a rug or slipping onthe kitchen foor. I youall, you might be like thethousands o older menand women each year whobreak or racture a bone.A broken bone might notsound awul. But or olderpeople, a break can be thestart o more serious prob-

lems.Many things can make

you more likely to fall. Youreyesight, hearing, musclesand refexes might notbe as sharp as when youwere younger. Diabetes,heart disease or problemswith your thyroid, nervesor blood vessels can a-

ect your balance. Somemedicines can cause diz-ziness.Then there’s osteoporo-

sis, a disease that makes

bones weak and morelikely to break easily. Manypeople think osteoporosisis only a problem or wom-en past menopause, but itcan also aect older men.Weak bones can mean thateven a minor all might bedangerous.Doing things like garden-

ing, walking or going to

the local senior center arealso important or stayinghealthy. The good news isthat there are simple waysyou can prevent mostalls.I you take care o your

overall health, you may beable to lower your chanceso alling. Most o the time,

alls and accidents don’t“just happen.”

www.nia.nih.gov

• Learn how strong yourbones are.•Stay physically active.• Have your eyes andhearing tested oten.• Find out about the sideeects o any medicine

you take.• Get enough sleep.• Limit your alcohol intake.•Use a cane, walking stickor walker.• Wear rubber-soled,low-heeled shoes that ullysupport your eet.• Have handrails on bothsides o all stairs romtop to bottom, and makesure they are tightlyastened.• Make sure there is good

lighting with light switchesat the top and bottom ostairs and each end o along hall.• Mount grab bars neartoilets and on both theinside and outside o your

tub and shower.• Place non-skid mats,strips or carpet on all sur-aces that may get wet.• Keep night lights on.• Keep electric cords andtelephone wires near wallsand away rom walkingpaths.• Keep emergency num-bers in large print neareach telephone.

www.nia.nih.gov

Tips to Prevent

Here are a ew hints that will helpyou avoid alls and broken bones:




STATEPOINT — With nearly one-third o children over-

weight or obese, childhood obesity has become an epi-demic. Fortunately, it’s also treatable and preventable.

“Parents want their children to be healthy, but given themixed messages about ood and weight in our culture,they’re unsure how to address the problem. However,there is a great deal amilies can do to support each otherin eating well and staying t,” says Dr. Sandra Hassink,chair of the Obesity Leadership Work Group at the Ameri-can Academy of Pediatrics.

Be a Role Model

Children do as they see, not as you say. It’s importantto evaluate your own healthy living beore trying to

instill the right habits in your kids. Assess your own diet bylooking at what’s in the ridge and what snacks you keepon hand. While serving size and calorie count may vary,both children and adults should be eating ve servings o

ruits and vegetables every day.

Also, take the time to exercise. Doing so will give yourkids a roadmap or adulthood as they begin to see exer-cise as a un part o daily amily lie. I a child is alreadyoverweight, involve the whole amily in a tness routinerather than singling out one child. After all, everyoneneeds an hour o physical activity a day, regardless osize or weight.

Tune Out

How much screen time do you and your children get?Sedentary liestyles, driven by increasing amounts o

time in front of TV sets or computers, are major contribu-

tors to obesity. “Children should get no more than one totwo hours o screen time a day, not counting what theyneed to complete schoolwork,” Hassink says.

Don’t place a television in your child’s room. If televisionserves as background noise in your home, try turning onthe radio when you come home instead. Music may leadto dancing, and talk radio lls the quiet as you and thekids do chores.

Think About the Big Picture

You are not alone in trying to curb the obesity epi-demic, and using the proessionals and resources

at your disposal can help. Talk to your pediatricianabout your child’s nutrition and activity level. Pediatri -cians can also measure the Body Mass Index o yourchild to help you gain a better understanding o yourchild’s health.

Parents can also work with schools and communitygroups to provide healthy options. Encourage teachersto schedule time for daily physical activity. With the sup-port o other parents, ask school ocials to remove sodamachines and unhealthy snacks. Also make sure all waterountains are working and sanitary.

For more ideas on how to prevent childhood obesity andkeep your family t, visit HealthyChildren.org.

“Being healthy is about consistently making decisions

that are in your family’s best interest,” Hassink says. “Bepositive and proactive, and don’t get discouraged i you oryour child has a setback. Keep your eye on the end goalo creating a healthier liestyle or your amily.”

6

Preventing Childhood

“Be positive and proactive, and don’t get discouraged iyou or your child has a setback. Keep your eye on theend goal o creating a healthier liestyle or your amily.”




ADK 2015: A Concept for healthy kids

Doctor’s Notes: Breakdown of ADK 2015By Dr. Heidi Moore

ADK: Active lifestyles, Dietary choices, Keeping abalance. This concept is part of the Adirondack MedicalHome Pilot.

2: Every child can benet rom the concept o healthybasics, which start when a baby is born. Babies whobreasteed have ewer trips to the doctor’s oce andewer illnesses and are less likely to be inected withRSV, a nasty infection in the lungs that starts to showup in the North Country sometime around Thanksgiving.

The longer a baby nurses, the healthier he or she will be.0: Zero means no sugary drinks. That includes sports

drinks, juice, sodas and even favored water.

1: Kids need at least one hour o physical activity a day.

They need to burn o some energy so their minds can o-

cus when it’s time to sit still and learn in school. This guidehelps with local resources, but kids can be physically activerom home. Fity jumping jacks and a game o tag aregreat ways to stay active inside.

5: Carbohydrates and fats are important for healthykids, but most kids get plenty o those. So the ocus orhealthy basics and what to eat is on ve servings o ruitsand veggies a day. So cut up some carrot sticks, or makesome ants on a log. Create quick snacks that are easy toserve — anything to make eating fruits and veggies fun.

Most importantly keep a balance — Kids should focus onhaving un, learning and growing, not on weight charts andcalories. ADK 2015 gives the basics for a healthy lifestyle,our easy guidelines to be on the way to growing up healthy!

By Jenna Burleigh

Two winters o breasteeding, zero sweetenedbeverages, one hour o

exercise each day and veservings o ruits. This iswhat doctors are callingthe ADK 2015, and severalpractices in Plattsburgh, aswell as one in Malone, areadopting the concept.

It begins with breast-eeding. Many mothers,Plattsburgh pediatrician Dr.

David Beguin of PrimaryCare Health Partners said,don’t make it beyond twoweeks, let alone two win-ters o breasteeding.

Mothers who breast-eed have shown they areless at risk or breast can-cer, while children who arebreasted benet rom his

or her mother’s immunesystem.

“When a baby breast-

eeds, he or she gets animmune system boost rommom,” Beguin said.

Even i a mother getssick, it is best, he said, tocontinue breasteeding, sothe baby can develop the

same deenses.

Sugary beverages canhave negative eects ona child’s diet i consumedin excess. Water, Be-guin said, should replacesports drinks at games

and practices.

It is oten dicult orpeople to begin a strictworkout regimen, Beguinsaid. So it is important to

start with a small — yet ef-fective — goal for physicalactivity.

One in three children isat risk o becoming obese.“The doctor in the ocecannot x this problem,”Beguin said, but he be-lieves the ADK 2015 con-cept could help prevent

some o those cases.

The nal portion o theADK 2015 concept is eat-ing ve servings o ruits.ADK 2015 has been im-plemented recently in ourarea, and it is too soon tonotice much or results.

However, in the next twoto three years, Beguin said,the community should seechanges in the occurrenceo childhood obesity.

Photo by: Mobilizing for Action through

Planning and Partnerships, Clinton

Local doctors are talking about ADK 2015. This new

concept will keep kids healthy.



Adirondack Guides

Adirondack/ChamplainGuide Services

963-7351

Gray Ghost Charters

891-6089

Justy-Joe Charters

(877) 530-8183

ClintonCounty

For inormation on biking trails in the Tri-Coun-

ty area, contact Lake

Champlain Bikeways at

(802) 652-BIKE or visit the

web at:

champlainbikeways.org.

Clinton County Youth

Bureau

565-4750

•Grasshopper, pee-weeand pony baseball summer

programs.

•Baseball, basketball, ca-

noeing, kayaking, running,

sotball, T-Ball, tennis and

track and eld.

• Outdoor summer adven-

ture program. Ages 14 and

up.• Hershey Track & Field

Program. Fun track & eld

events or girls and boys

ages 9 to 14. Local winners

in each age group proceed

to the Regional Champion-

ship.

•Introductory snowshoe

clinics, ree.

•County soccer programs.Variety of instructional clin-

ics.

clintoncountygov.com

Cornell Cooperative

Extension (or Clinton

County)

561-7450

Gardening

cce.cornell.edu

The Adirondack

Experience (ADX)

564-5292

Adventure Education. Rock

climbing, skiing. College

credits available.web.plattsburgh.edu

Momentum Track Club

643-8806

Sponsors local running

races and events.

North Country Ballet

Ensemble

Serving Clinton, Essex, and

Franklin Counties. Ages 5

and up.Contact Marty (891-9795)

or Alice (563-6327) for

more inormation.

balletplattsburgh.org

Zumba - For a class near

you, visit zumba.com

AltonaPlease call 236-7035 for

inormation o the ollow-

ing sports and activities:

baseball, sotball, T-ball,

basketball, biking, hiking,

walking, inline skating, ski-

ing, snowshoeing, soccer,

swimming, tennis and vol-leyball.

Ausable Please call 834-9052 or

inormation regarding:


basketball, soccer, skating,

swimming and tennis.

AuSable ChasmCompany

834-7454

Scenic views, nature trails,

guided evening lantern

tours, guided rat rides,

kayaking, sel-guided tub-

ing adventures and skiing.

ausablechasm.com

AuSable Marsh

897-1291

Bird watching and hiking.

Some recreational activities

prohibited, call or details.

AuSable Valley

Middle-High School834-2800

School available or com-

munity walking.

avcs.org

AuSable Valley Central

School

834-2800

Swimming. Fee.

avcs.org

BeekmantownPlease call 563-4504 or in-

ormation regarding: base-

Get Moving! 8th Edition8

Clinton County

Photo by: Town of Plattsburgh Parks and Recreation

Cadyville offers a year-round disc golf course for all ages. For information: 562-6860



ball, sotball, T-ball, basketball,

bowling, canoeing, kayaking,

ootball, gol, gymnastics, hock-

ey, inline skating, skiing, snow-

shoeing, soccer, swimming, ten-

nis and volleyball.

Beartown Ski Area

561-3938Hiking, walking, skiing, snow-

shoeing. More than six km o

cross country and snowshoeing

trails.

skibeartown.com

Beekmantown “Snowshoe”

Eagles Club

643-8806

Promotes snowshoeing, racing,

track and distance. Snowshoe

tours or amilies and individuals.

e-mail:

[email protected]

Black Brook Please call 647-5411 or inorma-

tion regarding: baseball, sotball,

T-ball, basketball, soccer, swim-

ming and tennis.

Cadyville Please call 298-8160 or inor-

mation regarding activities in

your area.

Cadyville Recreation Park

293-8164

Intermediate terrain.

ChamplainPlease call 298-8160 or inorma-

tion regarding: Baseball, sotball,

T-Ball, basketball, bowling, gol,

hockey, ice skating, skiing, soc-

cer, swimming, tennis.

Bowlmart Lanes

297-6106

Global Fitness & Martial

Arts

297-3488

Strength training, aerobics, yoga,

AuSable Point State Park

and Beach

561-7080

*Cadyville Beach

*Cadyville Recreation Park

293-8164

Cannons Corners

Recreation Park

236-7927

*Cli Haven Recreation Park

483-3550

Clinton Park

Chazy Lake

492-7541Chazy Recreation Park

846-7544

Cumberland Bay State Park

563-5240

*East Morrisonville

Recreation Park and Beach

563-1129

*Everest Rabideau

Recreation Park

Feinberg Park

236-5944

*Guy Cedar Recreation Park

561-2260

Hamilton Street Park

324-7709

Lyon Mountain

492-7541

Macomb State Park

643-9952Swimming, shing, hiking, ice-

skating, cross country skiing,

snowshoeing and snowmobiling.

Macomb Reservation State Park

643-9952

*Mae Currier

Recreation Park

561-8630

Memorial Recreation Park

561-5724

Mooers Recreation Park

236-7927

Mooers Forks Recreation Park

236-7927

Morrisonville Town Playground

563-8133

North Plattsburgh Park

561-8630

townoplattsburgh.com

Peter Blumette Park

324-7709

Picketts Corners Park

293-7387

Point Au Roche State Park

563-0369

May-Labor Day. Playground, swim -ming, and hiking. Day rates.

*Plattsburgh City Beach

Rouses Point Recreation Area

297-5502

Schuyler Falls Park

563-9066

South Acres Park

324-7709

South End Playground

324-7709

South Platt Street City Park

324-7709

*South Plattsburgh

Recreation Park

563-8630

*Town o Black Brook Play-

ground/Park

*Treadwells Mills

Recreation Park563-2836

*Wallace Hill Recreation Park

561-2260

Tennis, basketball court, soccer

eld and sotball eld.

West End Playground

324-7709

*West Plattsburgh

Recreation Park

561-6409

Woods Mill Playground

563-1129


Clinton County’s Beaches, Parksand Recreation Areas

Call your local school district or inormation on school parks and their availability.

*Tobacco-ree



spinning and sel deense

classes. Fees apply.

Northeastern Clinton

Central School District298-8592

Walking, running, volley-

ball. Call for details.

nccscougars.org

North Country Gol Club

297-5814

18-hole course.

northcountrygolclub.com

Sun E Hill Farm

297-3506Lessons, training, breed-

ing, and racing acility.

Chazy Please call 846-7544 or

more inormation regard-

ing: baseball, sotball, T-

ball, basketball, hockey,

soccer, swimming and

tennis.Chazy Central School

846-7135

School is available or

community walking.

chazy.org

Chazy Lake Beach

735-4401

Chazy Youth Hockey, Inc

846-7825 Fees apply.chazyyouthhockey.com

DannemoraPlease call 492-7000 or in-


ball, Sotball, T-ball, Ca-

CVPH Rehabilitation and Well-

ness Center at PARC

324-2024

Heated indoor swimming

acility, indoor walking track, ree

weights, Nautilus equipment and

cardiovascular equipment. Mem-

bership ees apply.

cvph.org

Hometown Fitness andHealth Center

492-2500

Complete tness center with

aerobics, body sculpting classes

and personal trainers. Discounted

rates for senior citizens, 60 years

and older.

Retired Senior Volunteer

566-0944

Strength training for age 50+,

osteoporosis prevention. No fee.Senior Citizens Council

563-6180

Fitness classes, Zumba, osteo-

arthritis exercise, tai-chi, bingo,

shufeboard, dance and more.

seniorsinclintoncounty.com

YMCA-Senior Fitness Prog.

561-4290

Special Senior programs. Mem-

bership and/or class fees. Swim

program or senior citizens.

Senior Splash Program andaquatic tness programs. Senior

program. Line dancing. Fee.


Photo by: Alzheimer’s Disease Assistance Centerr

Seniors get their exercise at the Adult Fitness Program. Even mild to moderate exercise each week will help.

Senior Fitness



noeing, kayaking, Hiking/

walking, tennis, volleyball.

Also, or beach volleyball,

call 492-7541.

Dannemora Youth

Commission

492-7000

Baseball, bowling, hockey,ice skating and soccer.

villageodannemora.com

Hometown Fitness and

Health Center

492-2500

Complete tness center

with aerobics, body sculpt-

ing classes and personal

trainers. Must be 18 years

or older.

Ellenburg Please call 594-7340 or in-


ball, sotball, T-ball, basket-

ball, soccer and swimming.

Ranch Side Park

594-7109

Hiking and walking.Northern Adirondack

Central School District

594-3986

Call for details

nacs1.org

Jay Please contact representa-

tives or the town o Jay at

647-2204 or inormationregarding: baseball, sot-

ball, T-ball, basketball, soc-

cer and swimming.

Keeseville Please call 843-9059 or


Baseball, sotball, T-Ball,

basketball, skating, soc-

cer, swimming and tennis.

A Stable By River

834-7821

Lessons, training, trail rid-

ing and indoor arena.

Paradise Horseback

Riding

834-4626

Willow Hill Farm

834-9746

Equestrian camp or chil-

dren ages 7-17. Ridinglessons all year. Indoor

arena. Fee.

willowhillarm.com

MooersPlease call 236-7927 or



basketball, soccer, swim-

ming and tennis.

Peru

Please call 643-2745 (or

youth, call: 643-6843) or

inormation regarding: base-

ball, sotball, T-ball, and bas-

ketball, gymnastics, soccer,


perutown.com

Adirondack Gol &

Country Club

643-840318-hole course

adirondackgolclub.com

Run or Jon

Peru. August.

runorjon.org

Peru School District

643-6000

School grounds open or

community walking.

perucsd.org

Peru Horse & Pet

Center, Inc.

643-2926

Summer. Ages 10+. Rid-

ing lessons. Fee.

PlattsburghPlease call 562-6860 or

more inormation regarding:


basketball, biking, bowling,

canoeing, cross-country skiing, disc gol, shing, un

runs, hiking, kayaking, inline

skating, skiing, snowshoe-

ing, soccer, swimming, ten-

nis and volleyball.

Aerobics/StrengthTraining

Adirondack Connections

/ADK Yoga

561-2869


Photo by: Mobilizing for Action through Planning and Partnerships, Clinton

A couple of joggers run along the Saranac River Trail in the City of Plattsburgh.

Clinton County offers a number of trails for walking, running, jogging or biking.



Classes integrating body

mind and health.

adkyoga.com

Adirondack Tai

Chi School

563-4236

Champlain Valley

Fitness and Health

Center561-4163

Kickboxing, spinning, aero-

bics, karate, yoga, pilates

and personal trainers.

CVPH Rehabilitation

and Wellness Center at

PARC

324-2024

Pilates and yoga classes.

Numerous group exercise

classes all included with

the cost o membership.

Orientation with a certied

tness specialist when

you join.

•Buddy Challenge

•Heated indoor swimming

acility, indoor walking

track, free weights, Nau-tilus and cardiovascular

equipment. Membership

fees apply. Numerous

group exercise classes all

included with the cost o

membership.

cvph.org

Plattsburgh City

School District

957-6000Yoga, spring/fall/winter.

Fee.

plattscsd.org

Dance

Guibord’s Dance

Gym Tots & Nursery

561-5550

Classical Ballet, ages

3-adult. Year round. Class

Fee. Training school or

the North Country Ballet

Ensemble.

Ages 1-10. Fee.

guibords.com

Langlois Dance School

& Dance wear

561-6544

Gymnastics, ages 3–12.

Social ballroom dancing,tap, jazz and gymnastics.

Ages 3+. Fee. Year-round.

Nancy Langlois

School o Dance

561-3243

Gymnastics, ages 3 - adult,

dance (tap, jazz, hip-hop,

funk) year round.

perutown.com

North Country Square’s

Dance Club

561-5801

Square dancing lessons.

September-April. Adults,

and children ages 11-16 w/

adult. Fee.

Premiere Tan & Body

Center

561-3127Complete tness aerobics

classes, strength training,

yoga, pilates and belly

dance classes available.

Fees apply.

premiertan.org

Inormation / Tours

Battle o PlattsburghInterpretive Center

562-3534

Group tours available by

appointment.

battleoplattsburgh.org

Clinton County Health

Department

565-4840

Free inormation.

clintoncountygov.com

Clinton County

Historical Association

and Museum

561-0340

Seasonal tours. Fee.

clintoncountyhistorical.org

Kent Delord House

Museum

561-1035

Seasonal. Specialized tours

by appointment in wintermonths. Gardening club.

Fee. kentdelordhouse.org

Recreation/Walking

Adirondack Regional

Tourism Council

846-8016

Adirondack Great Walks

and Day Hikes brochure

available.

visitadirondacks.com

Bailey Avenue Park

Boynton Avenue

Champlain Centre(s)

561-8660

Mall walking during hours

of operation. All year.

champlaincentres.comFeinberg Park

236-5944

einbergpark.com

Plattsburgh’s Heritage

Trail

324-7709

Walking/biking trail from

Hamilton Street along

Lake Champlain to Route

9 South.Retired Senior

Volunteer Program

566-0944

Gardening. Year round. No

ee.

Staord Middle School

Heart Smart Trail

563-6800

Tamarack Stables

643-0658

Spring/summer/fall. Ages

6+. Western and horse-

manship. By appointment.

Fee. Morrisonville.

Town o Plattsburgh

Recreation Department

562-6860

Biking (beginner terrain),

bowling, canoeing, kayak-

ing, gol, running.

townoplattsburgh.org Valcour Island Light

House

561-0340

Open to the public every

Sunday, June-Sept. Boat

access only.

clintoncountyhistorical.org

Valcour Sailing Club

PO Box 1362

Plattsburgh, NY 12901

valcoursailingclub.org

West End Park,

Plattsburgh Recreation

Department

324-7709

Open to the public.

The Wooden Ski n’

Wheel

561-2790Canoeing/kayaking

woodenskiandwheel.com

Sports/Activities

A+ Pro Divers

561-7748

Lake Champlain tours and

diving charters.

bottomtimecharters.comBarracks Gol Course

566-7150

18-hole course. Spring/

summer/fall.

thebarracksgolcourse-

plattsburgh.com

Bayside Tennis and

Health Club

563-9083

Aerobics and group activi-

ties. Membership and/or

class ees.




Blu Point Gol and

Country Club

563-3420, or 563-7658

Spring/summer/fall.

blupoint.com

Champlain Dive Center

at Snug Harbor

562-3483

divechamplain.comCity o Plattsburgh

Recreation Department

324-7709

•Baseball, softball, T-Ball,

basketball, dodgeball, oot-

ball, gymnastics, hockey,


•Ice skating/ sledding

(sledding hill with skating

rink at South Platt Street

Park).

•running, spring/summer

un runs, indoor track.

Fee.

•wifeball (adult wifeball

league).

•Indoor soccer leagues

for 6-14 year-old boys and

girls, fees apply. USA Ju-nior Olympic Skills Compe-

tition for ages 8-13, free.

•Biggest Loser Program

cityoplattsburgh.com

•••

ClintonCommunity

College:

562-4143

•Reiki, tai chi, yoga, re-

fexology, meditation and

drumming workshops/

seminars, sports classes.

Class fees.

•Canoeing/ kayaking:

565-4750

•Golf, hiking, racquetball,

skiing, soccer, tennis, vol-

leyball: 562-4228

clinton.edu

•••

Crete Brothers

Recreational Facility

(Old Base Gym)

324-7709

Year-round racquetball, in-

door track. Fees Apply.

cretesports.com

Fred Villari’s Studio

561-8592Shaolin kempo karate, ju-

Jitsu, kung-u, kickboxing

classes or men, women

and children ages 4 and

up. Master-level instructor.

villarisoplattsburgh.com

Girl Scouts o the

North Country, Inc.

563-1560

Camping, dance and swim-

ming. Grades 1-12, camp

rates apply.

•Horseback riding (enter-

ing grades 4-12) Summer.

Weekly rates at Lake Clear

Camp.

•Martial arts: spring/coun-

cil program, all ages.

•Rock climbing: Lake Clear

Resident Camp. Opportu-

nity to use rock climbing

wall at Paul Smith’s Col-

lege. Grades 5-12. Fee.

•Sailing/boating: summer,

or girls entering grades

1-12. Day and resident

camps. Fee.gsneny.org

Lake Champlain

Waves Swim Team

Adirondack District United

States Swimming Club

since 1989. Competitive

swimming club. New mem-

bers welcome. Ages 6+.

Fee.

lcwaves.org

Lake City Skate

566-7528

Indoor youth and adult roll-

er hockey leagues. Inline

skating. Open year-round.

Fee.

Lake City Stars Arena

561-7672

Open year-round. Public

skating year round or

youth and adults.

North Bowl Lanes

561-1690

Plattsburgh Youth

Hockey

569-0634

Boys and girls, ages 4-19.Oct-March. Registration

ee.

plattsburghyouthhockey.

com

Plattsburgh North Stars

Semi-Pro Football Team

643-2997

plattsburghnorthstars.com

PAL Football Program

563-0302

plattsburghpal.com

•••

SUNY Plattsburgh:

Flag Football at PSUC

564-4149


Photo by: Alzheimer’s Disease Assistance Center

Zumba is an activity for everyone! Visit zumba.com to nd Zumba classes in

your area.



Must be SUNY Plattsburgh

aculty, sta or enrolled

student.

Field House, Ronald B.

Staord Ice Arena

564-3060

Skating open to the public

during winter months. Call

or schedule, ees apply.plattsburgh.edu

Lake Champlain Sea

Kayak Institute

564-5292

Four-day sea kayaking

course specialty clinic.

Fee. Demo day open to

public or ree.

plattsburgh.edu/academ-

ics/adx

PSU Sports &

Wellness

564-3140

plattsburgh.edu

Summer sports camps

for kids. Class/workshop

ees.

Saturday Morning

Youth Learn to SwimProgram

564-4150

SUNY Plattsburgh Field

and Jogging Trails

564-4062

15 miles of mixed terrain.

Biking, jogging, running,

walking.

plattsburgh.edu

•••

YMCA

561-4290.

•Land and water aerobics,

aquatic tness programs,

adult tness and spin

classes, scuba diving, vari-

ous sports.

•Y-Tri annual YMCA triatha-

lon: annual event in August.

Half-mile swim, 18-mile

bike ride and 4-mile run.

Membership and/or class

ees apply.

plattsburghymca.com

Rouses Point Please call 297-6921 or in-



ball, bowling, gol, hockey,

soccer, skiing, swimming and tennis.

rousespointny.com

Rouses Point

Recreation Center

297-6776

Ice skating (297-5502), in-

line skating

ncyhockey.org

North Country Youth

Hockey

297-6776

ncyhockey.org

SaranacPlease call 298-6666 or



basketball soccer, tennisand swimming. Saranac

Flat water challenge.

For canoeing/kayaking,

football, soccer: 293-7245

Saranac Central School

565-5735

Indoor track. Open to the

residents o the Saranac

District 6 – 7:30 a.m. and

7 - 9 p.m., evening hours

vary with athletic calendar.saranac.org

Saranac Soccer Camp

Saranac District Ofce

565-5600

Schuyler FallsPlease call 563-1129 for



basketball and soccer.

Fish & Game *Each year, the last week-

end in June is designated

as Free Fishing Days in

New York State. During

those two days, anyone

can sh in New York State,

and no shing license isrequired.*

Rotary Fishing Derby

563-7040

plattsburghrotary.org

RPT Sportsman’s Club

297-2095

Many activities are oered at

camping grounds through-

out the state. Check your local campsites or more

inormation.


YouthCamps

Camp Jeanne d’Arc

425-3311

Girls-only (ages 8-16)

summer camp on

Chateaugay Lake. Land

and water activities.

campjeannedarc.com

Cornell Cooperative

Extension

561-7450

4-H Youth Program.

Photo courtesy of Big Tupper Ski Area

The Big Tupper Ski Area is one of many great places to bring the family for a day

on the mountain. For information, call 359-3730, or visit skibigtupper.org.




Gardening within Your Own Home-Information provided by Cornell Cooperative Extension of Essex

Anyone from small children, folks living in smallspaces or the most senior o citizens can enjoy

watching things grow by gardening in containers.Flowers or beauty, vegetables or the table, herbsor mixed plantings are all possibilities.

Container gardening offers many advantages;containers can be lesswork because they canbe placed closer to a wa-ter source; they offer lesssoil to weed; they can be

placed at a height thatcan minimize bendingfor watering and tending;movable containers can“ollow the sun” i youhave changing exposure;they can provide a gar-den plot even in high-riseapartments or homeswith no space or a tra-

ditional garden; AND justabout any plant – oweror vegetable – can begrown in a container.Gardening in containersallows the gardener toextend the growing sea-son by either startingplants indoors earlier

or bringing containersinside when the weatherturns colder.

Look around your home to nd suitable sites orcontainers. Steps, edges o walks or patios, decks,window boxes and ledges are all great spots orcontainer gardens. After nding the available spots,watch to see whether the area gets ull or partial sunor is in the shade. This will determine which plants

to choose.

Virtually anything that will hold potting mix andwater is a possibility for container growing —

wooden barrels, old carts or wheelbarrows, win-dow boxes, metal tubs, hanging baskets, orna-

mental pots and much more! You can choose thesize, shape and cost to t your needs and desires.The most important eature o the container is thatit will allow or drainage when you water or it rains.The soil must be able to drain water. Without drain-

age, the plant roots willbe saturated with waterand unable to breathe.

The deeper and big-

ger the pot, the less wa-tering it will need. Potswith a small soil volumewill dry out aster andrequire requent water-ing. A garden containershould be big enoughor the plant’s roots togrow. Consider the ma-ture size o the plants

you will be growing. Be-cause very little to noweeding is required, andyou can easily reach intoa pot, there is no needto plant in rows. Also,you can space plantscloser together in acontainer than in a tradi-

tional ground garden.

Keep in mind whatkind o container will best suit the plants you wantto grow. I the plant has a large root system, choosea taller container. Remember to choose containersthat are easy to handle. A good rule is to make sureyou can lit it once it is lled.

Whatever type of container you use, it should be

sanitized rst. Containers can be soaked in a 10percent bleach solution or wiped down with vinegaror ammonia. Sanitizing will make sure no ungi ordisease remains rom previous use.

Photos by: Mobilizing for Action through

Planning and Partnerships, Essex

A smart x to the winter blues may be to plant some

green. Indoor gardening will jump-start the growing

season — or prolong it!




Complete streets are designed to allow safe and convenientaccess to roadways or all users, including pedestrians, bi-cyclists, motorists, transit vehicles, reight and people o allages and abilities.

Why do we want them in our communities? Having more physi-cal activity opportunities available to people will help address thegrowing obesity issue in our country. I people have sidewalksto walk on in their neighborhoods, wider roadways to allow saebiking and street intersections that are designed around saety,

more people will use them. It is important to remember that road-ways are shared. That means all o us, not just motor vehicles,have access and rights to use them.

In 2010, close to 100 people in Clinton, Essex and Franklincounties have been trained in complete street concepts. Asa result, many o our zoning and planning board members,health proessionals and other residents now look at road de-sign and streets with saety and access issues being a pri-mary concern.

The next step in the process, to ensure that as many streetsin our community as possible be complete, is to encourage our

community leaders to include design items in all uture roadwaydevelopment or major reconstruction. No time is better than thepresent to include these provisions and regulations in existing mu-nicipal planning and zoning requirements.

Think smart, think sae, think complete streets or all!

- - Clinton County Health Department

Why Should

Pedestrian Safety:How big is the problem?

In 2008, 4,378 pedestrians were killed in traf-

c crashes in the United States, and another 69,000 pedestrians were injured. This averag-

es one crash-related pedestrian death every 2

hours, and a pedestrian injury every 8 minutes.Pedestrians are 1.5 times more likely than pas-

senger vehicle occupants to be killed in a car

crash on each trip.

Who is most at risk?

•Older adults: Pedestrians ages 65 and old-

er accounted for 18 percent of all pedestrian

deaths and an estimated 10 percent of all pe-

destrians injured in 2008.

•Children: In 2008, one in every ve childrenbetween the ages of 5 and 9 who were killed in

trafc crashes was a pedestrian.

•Drivers and pedestrians who are alcohol-impaired: Alcohol-impairment—either for the

driver or for the pedestrian—was reported in

48 percent of the trafc crashes that resulted in

pedestrian death. Of the pedestrians involved,36 percent had a blood alcohol concentration

(BAC) above the illegal limit of .08 grams per

deciliter or higher.

Higher vehicle speeds increase both the like-

lihood of a pedestrian being struck by a car and

the severity of injury. In addition, most pedes-

trian and bicyclist deaths occur in urban areas,

non-intersection locations and at night.

How can pedestrians help

prevent injuries and death from

motor vehicle crashes?

•Pedestrians should be especially careful atintersections, where drivers may fail to yield the

right-of-way to pedestrians while turning onto

another street.

•Pedestrians should increase their visibility at

night by carrying a ashlight when walking and

by wearing retro-reective clothing.

•Whenever possible, pedestrians shouldcross the street at a designated crosswalk. It is

much safer to walk on a sidewalk, but if pedes-

trians must walk in the street, they should walkfacing trafc.

Information from www.cdc.gov

Complet

Photo by:




e Have Them?

Bike Safety:Wear a Helmet

•Bicyclists ages 13 and younger are required to

wear an approved helmet when riding. Passen-

gers under 4 must wear a helmet and be fastened

in a suitable seat. No passengers under age 1

are permitted. Some local laws in New York Staterequire riders of all ages to wear helmets.

Follow the Rules of the Road

•Obey trafc regulations: stop at red lights,

obey signs, observe speed limits, and follow

lane markings. Cyclists in New York State have

the same rights and responsibilities as motor-

ized vehicle operators.

•Never ride against trafc. Drivers do not ex-

pect bicyclists riding on the wrong side of the

street. Even in marked bike lanes, ride in the

direction of trafc.

•Use hand signals. Signal in advance of turns.

•Never wear headphones while cycling.

Share the Road with Vehicles andPedestrians

•Be aware of your surroundings. Make eye

contact with motorists and pedestrians. Watch

for debris and obstructions in your path.

•Ride predictably in trafc. Avoid weaving be-

tween vehicles and parked cars.

•Use a horn, bell, or voice warning when pass-

ing pedestrians or slow-moving cyclists.

•Always yield to pedestrians. Yield to other ve-

hicles as appropriate.

•Be careful at intersections.

Outt Your Body

•Wear close-tting, light-colored clothing thatis appropriate for the season. Pant clips keep

clothing from catching or rubbing on gears and

chains.

•If you must ride at night, wear clothing with

reective patches or stripes. Some helmets can

be outtted with front and rear lights.

•Use lights at night, both front and rear. The

headlight should be bright white and visible from

500 feet. The rear reector or taillight should bevisible from 300 feet. At least one of the lights

should be visible at least 200 feet from the side.

Information from www.nysdot.gov

Streets:

Bicycle Routes in our Area

obilizing for Action through Planning and Partnerships, Franklin




Important notIce:Be sure to consult your doctor beore starting any exercise program!

18

Are You at Risk for

Find out i you are at risk or having diabetes now by taking this test.

HeightFeet/In.

4’10”4’11”5’0”

5’1”5’2”5’3”5’4”5’5”5’6”5’7”5’8”5’9”

5’10”

5’11”6’0”6’1”6’2”6’3”6’4”

Clinton County

CVPH Diabetes Center562-7326

Essex County

Eat Smart New York atCornell Cooperative Exten-

sion of Essex County962-4810, ext. 411

Elizabethtown CommunityHospital

873-3106

Franklin County

Adirondack Medical Center897-2274

Alice Hyde Medical Center481-2280

For diabetes sel-management educationprograms and diabetesservices in your area,

please contact:

At risk weight chart:Men and women who are

more than 35 years of age

WeightPounds

129133138

143147152157162167172177182188

193199204210216221

I weigh equal to or more•than that listed in the chart(left). I Yes, 5 points.I am under 65 years of age•and get little or no exerciseduring a usual day. I Yes,5 points.I am 45-64 years old.• I

Yes, 5 points.

I am 65 years or older.• I Yes, 9 points.I am a woman who has•had a baby weighing morethan nine pounds at birth.I yes, 1 point.I have a brother or sister•with diabetes. I Yes, 1point.I have a parent with diabe-•

tes. I Yes, 1 point.

Scoring 10 or more points: Youare at high risk or having diabe-tes. Only a doctor can determinei you have diabetes. See a doc-tor soon and nd out or sure.

Diabetes Risk Assessment




Diabetes affects more than 23 million people inthe United States, with type 2 diabetes representing90 to 95 percent of those cases, according to the

Centers for Disease Control (CDC).But the good news is that people withtype 2 diabetes can nd balance intheir lives with a structured plan thatincludes proper nutrition and regularexercise.

From amilies to careers to busysocial lives, people with diabeteshave to manage much more each daythan just their condition. Finding timeto make exercise, regularly sched-

uled meals and relaxation part o adaily routine can be a challenge. Inact, more than 55 percent o peoplewith type 2 diabetes say their hecticschedules get in the way o their man-agement plans, with 20 percent rank-ing it as their number one challenge,according to a recent survey by theInternational Diabetes Center (IDC)and Abbott.

“Diabetes shouldn’t dene the liveso people living with the condition,”says Mother Love, author, TV person-ality and ambassador for the Ameri-can Diabetes Association ResearchFoundation. “It’s all about having theright tools or a successul diabetesmanagement plan that will help themnd balance or a healthier, betterlie.”

Mother Love, who was diagnosed

with type 2 diabetes in 1990, madesmart nutrition and exercise changes,lost weight and learned to successullymanage her condition. She shares hertips on how create a successul diabe-tes management plan:

• Build a team: Create a supportteam o healthcare proessionals, riendsand amily who you can rely on to reachyour health goals. Be sure to consult with

your healthcare team to create a diabe-tes management plan that works or youand includes a balanced diet, exercise,blood-glucose monitoring and medication, i needed.

• Take control o your diet: Say goodbye to poor

eating habits such as empty-calorie midnight snacksor skipping breakast and say hello to regularly sched-uled, nutritious meals. Nearly half of people with diabe-

tes say eating healthy is the mostdicult rst thing in the morningor late at night, according to theIDC survey. When you’re juggling ahectic schedule, nutrition productslike Glucerna cereals, snack barsand shakes are a convenient oodchoice. They are great-tasting andspecially ormulated to help mini-mize blood sugar spikes, whichcan lower A1C levels when used

as part o a diabetes manage-ment plan. Use Glucerna productsunder medical supervision.

• Get a move on: Being over-weight is a major risk or diabe-tes, but according to the CDC, itcan be prevented or delayed withmoderate weight loss and exer-cise, so get o the couch and getmoving. Whether it’s swimming,

walking or even doing vigoroushousework, incorporate exerciseinto your daily routine. At least 30minutes o activity, ve to sevendays a week, will help you gethealthy and make the conditionmore manageable.

• Treat yoursel well: Maintain-ing a balanced, harmonious liestyleis a key to eectively managingdiabetes. Stress is part o daily lie

or everyone, but too much can beharmul to a person with diabetesbecause it aects blood glucoselevels. Set aside time each day torelax and do the things you enjoy.Write your thoughts in a journal,think o something unny, do yogaor get a massage — anything thatwill help you unwind.

Making smart, healthy liestyle

changes and adopting a positivemindset can help you nd the bal-ance necessary to live a healthier,

uller lie. For more inormation about diabetes or howto create a management plan, consult your physician.

Tips to Better Manage Diabetes

Many people have nosigns or symptoms. Symp-toms can also be so mildthat you might not evennotice them. Nearly six

million people in the UnitedStates have type 2 diabetesand do not know it.

Here’s what to look or:

• increased thirst

• increased hunger

• fatigue

• increased urination,especially at night

• weight loss

• blurred vision

• sores that do not heal

What aresigns and

symptoms otype 2

diabetes?



Adirondack Guides

Adirondack RatingCompany

523-1635

Whitewater rafting, April

though October.

lakeplacidrating.com

Adirondack Rock &

River Guide

576-2041

AMGA accredited guide

service. Indoor stone

climbing, rock climbing and

ice climbing.

rockandriver.com

AuSable River Sport

Shop

946-1250

Expert, licensed guide

service or all Eastern

Adirondack waters. Kayakrentals.

Bear Cub Adventure

Tours

523-4339

Canoeing, kayaking, moun-

tain biking and wilderness

survival.

mountain-air.com/canoe-

ing

Camp Santanoni582-5472

Open daily year-round for

hiking, biking and cross

country skiing. Guided

tours by Adirondack Archi-

tectural Heritage during

summer.

High Peaks Mountain

Adventures

Skiing, ice climbing, snow-

shoeing guide service.

hpmountainguides.com

Jones Outftters Ltd.

523-3468

Guided shing tours or all

levels. jonesouttters.com

Middle Earth

Expeditions

523-9572

Whitewater rafting guide.

adirondackrating.com

Essex County Adirondack Mountain

Club, Algonquin

Chapter

523-3441

Chapter meetings. Sea-

sonal outings. Various

membership levels.

Biking, snowshoeing, ski-

ing, snowboarding, hiking,

walking.adk.org

Lake Champlain

Bikeways

(802) 652-BIKE

Lake Champlain Valley of

Vermont, New York, and

Quebec have a 1,100-mile

network o bicycle routes

that includes 26 loops and

a 350-mile principal route

around the entire lake.

champlainbikeways.org


Ensemble Serving Clinton, Essex and

Franklin Counties. Ages 5

and up.

Contact Marty (891-9795)

or Alice (563-6327) for

more inormation.


Cornell Cooperative

Extension: Essex

County962-4810

Gardening.

cce.cornell.edu

gardening.cornell.edu

North Country Healthy

Heart, Essex/Franklin

Counties

891-5855

Free inormation.

Crown Point Achieve Fitness

597-3313

Cardiovascular equipment,weight training, spinning

and pilates classes. Ap-

proved provider or Blue

Cross and Blue Shield of

NENY and AARP.

bonniesprinkle.com

Adirondack Lanes

585-6851

The Bass Coach

597-4240Pro bass guide and bass

shing school.

*Each year, the last week-


Essex County

Photo by: Cornell Cooperative Extension, Essex

Children exercise with stretchy bands while at the After School Program. A few

minutes of activity each day can result in positive health effects.




as Free Fishing Days in

New York State. During

those two days, anyone

can sh in New York State

and no shing license is

required.*

Ausable ForksRiverside Hotel and

Bowling Alley

647-9905

Chesterfeld Please call 834-9042 or

inormation regarding: bas-

ketball, hiking, walking,

ice skating, inline skating,

skiing, snowboarding and

tennis.

ElizabethtownPlease call 873-6555, or

visit elizabethtown-ny.com

or inormation regarding:

baseball, sotball, T-Ball,

basketball, biking, canoe-

ing, kayaking, hiking, walking, ice skating, skiing,

snowboarding, snowshoe-

ing, soccer, swimming and

tennis.

Cobble Hill Gol Course

& Recreation Area

873-9974

Hiking, walking, skiing,

snowboarding. Free.Elizabethtown Social

Center

873-6408

Essex Please call 963-4287, or

visit essexnewyork.com

or inormation regarding

the ollowing activities:

Baseball, sotball or T-Ball.

Essex Fitness Center

963-8800

Keene Please call 576-4444 or

visit keeneny.com or inor-

mation regarding the ol-

lowing activities: baseball,

sotball, T-ball, basketball,

biking, canoeing, kayak-

ing, hiking, walking, foor

and ice hockey, ice skating, rock climbing, skiing,

snowboarding, showshoe-

ing, soccer, swimming,

tennis and volleyball.

Adirondack Alpine

576-9881

Rock/ice climbing instruc-

tion available or all agesand abilities.

alpineadven.com

Adirondack Rock &

River

576-2041

Indoor and outdoor rock

and ice climbing instruc-

tion available.

rockandriver.com

The Bark Eater576-2221

Pleasure scenic horse-

back riding. English,

Western and Polo lessons.

Instruction and horseback

lessons. 20 km of cross

country trails or skiing.

barkeater.com

Keene Fitness

576-2500Yoga, pilates and mar-

tial arts classes, cardio,

weights, spinning and per-

sonal training.

keenetness.com

Keene Valley Country

Club

576-9873

Tennis. Fee.

Lake Placid Please call 523-2597 or

inormation regarding the

ollowing activities: canoe-

ing, kayaking, shing, hik-

ing and walking, summer

youth program, ice skating,

soccer, skiing, snowboard-

ing, winter youth program,

skiing lessons on Sundays,

snowshoeing, swimmingand tennis.

lakeplacid.com


Lake Placid/Essex

County Visitors Bureau

523-2445 / 597-4646

Maps and inormation

available. lakeplacid.com

Lake Placid Health &

Fitness

523-4127

Cardiovascular equip-

ment, aerobic exercise,

nutrition programs, tness

gym, personal training

and yoga. Swim class orsenior citizens.

placidhealth.com

Dance

Lake Placid Center or

the Arts

523-2512

Summer dance camp or

kids.lakeplacidarts.org

Lake Placid School o

Ballet

523-2512

The Olympic Center

School o Ballet

523-2512, ext. 223 or

295

Classes. Ages 4 and up.

Fees apply.

Inormation/Tours

Bulwagga Bay Park

546-7500

*Hilcrest “Teddy BearPark”

*#1 Main Street Park

Lee Park

962-4419

*McKinley St. Park

*Mid’s Park

Milholland Park

873-3640

*Moriah Beach

Mount Van Hoevenburg

Recreation Area523-1655

*Moriah Beach

*Municipal Beach

*Peacock Park

*Rotary Mill Pond Parks

*Sentinel Park

Shipman Youth Center523-8786Youth activities.

Taylor Pond Camp-ground

647-5250

dec.ny.gov

*Town o Jay: All parks

Thrall Dam Park

873-3640

*Town o Jay, all parks

Wickham Marsh StateGame Management Area

873-3640

*Tobacco-ree


Essex County’sBeaches,Parks andRecreation

Areas



Lake Placid /Essex

County Visitors Bureau

523-2445 / 597-4646

Maps and inormation

available.

lakeplaid.com

Lake Placid Marina, Inc.

523-9704Scenic tours of Lake Placid.

Summer Youth Program.

Sailing lessons.

Placid Planet Bicycle

523-4128

Bike rentals, maps and in-

ormation.

placidplanetbicycles.com

Whiteace Mountain Re-

gional Visitor’s Bureau

946-2255 or (888) 944-

8332

Wilmington wild trail sys-

tem.

whiteaceregion.com

Recreation / Walking

Adirondack Mountain

Club–Algonquin

Chapter

668-4447

Chapter Meetings. Various

membership levels. Lodge

and High Peaks informa-

tion center available. Ca-

noeing, kayaking.

adk.org

Olympic Regional

Development Authority

Olympic Arena

523-1655

Indoor walking, ¼-mileloop. Free.

Ice and foor hockey.

orda.org

Veterans Memorial

Highway, Whiteface

Mountain

946-2223, ext. 214

8-mile climb. Seasonal.

Sports/Activities

Avalanche Adventures

523-1195

Indoor rock climbing, year-

round, ees apply.

avalancheadventures.com

Bowl Winkles

523-7868

Cascade CrossCountry Ski Center523-960520 km of trails, nightskiing and rentals.cascadeski.comCrowne Plaza Resort &Gol Club

523-4460Cross country trails.lakeplacidcp.com

Eastern Mountain

Sports Climbing School

1-800-310-2505

emsclimb.com

High Peaks Cyclery

523-3764Rental available for road

and mountain bikes.

Guides. Cross country and

downhill trails.

highpeakscyclery.com

HSBC Ironman USA

Lake Placid

523-2665

ironmanusa.com

Mt. Van Hoevenberg523-2811

whiteace.com

Cross country trails, biking,

walking, running. Beginner

to advanced terrain.

North Country School

-- Camp Treetops

523-9329

Boys and girls summer

camp, ages 8-14. Canoe-

ing and kayaking, rock

climbing, ice climbing,

swimming, sailing and

boating activities.

nct.org

Olympic Center Ice

Arenas

523-1655

Various programs and

camps or gure skating,

child to adult.

Dec. – March, public

skate. Rentals available,

ees apply.lakeplacidskating.com

orda.org

Olympic Sports

Complex

523-4436

Mountain biking on cross

country ski trails. For all

ages and abilities.

orda.org

Olympic Trail Complex523-165550 km of cross countrytrails used during Olympicgames.orda.org Olympic Ski JumpComplex523-2202Ski jumping and ree-style

skiing. orda.org The Adirondack

Experience

523-1718

Intervention program or

at-risk youth. Various

activities including rock

Senior Fitness Achieve Fitness

597-3313

Senior tness program. Rehabilita-

tion and disability equipment. Seniors

62+ Approved provider for Blue Cross

and Blue Shield of NENY & AARP.

bonniesprinkle.com

Lake Placid Health & Fitness

523-4127

Cardiovascular equipment, aerobic

exercise, nutrition programs, tness

gym, personal training and yoga.

Swim class for seniors. Discounted

rates for senior members, ages 62 +

placidhealth.com

RSVP Osteoporosis

Exercise Classes

546-3565

Thursdays, 10 a.m. at The Hand

House in Elizabethtown Ticonderoga

Interlakes Health, Tuesday at 1:30

p.m. Willsboro Congregational

Church, Wednesday at 1:30 p.m.


Photo by: Town of Plattsburgh

Parks and Recreation Department

Local lakes and rivers are great

avenues for physical activity.



climbing and ice climbing.

adkexperience.com Whiteace Mountain Ski Area946-7175Nov-April. 76 trails of in-termediate to advancedterrain.whiteace.com

Verizon Sports

Complex

523-4436

Mountain bike trails

orda.org

Whiteace Mountain

Complex

946-2223

Summer and fall. New and

improved trails, all levels.Mountain biking lessons.

Day rates.

orda.org / whiteace.com

MinervaPlease call 251-2869 or


ollowing activities: youth

baseball, sotball and T-ball,

basketball, biking, camping, canoeing, kayaking,

hiking, walking, ice and

foor hockey, ice skating,

sailing and boating, sum-

mer youth program, sailing

lessons, skiing, snowboard-

ing, snowshoeing, soccer,


MoriahPlease call 546-7286, or

visit townomoriah.com or




basketball, camping, canoe-

ing, kayaking, soccer, swim-

ming and youth shing.

Moriah Central School

546-3301

moriahk12.org

Newcomb Please call 582-3211 or

visit newcombny.com or

inormation regarding theollowing activities: youth


basketball, canoeing, kaya-

king, hiking, walking, soc-

cer and youth swimming.

Cloud Splitter

Outftters

582-2583

Canoe and kayak rentals.Newcomb Skating Rink

582-4901

Ice skating. Outdoor rink

with warm-up acility.

Seasonal.

newcombny.com

Newcomb VIC

582-2000

3.6 miles of trails. Call for

conditions, reerence web-site or maps. Free to the

public.

adkvic.org

North ElbaPlease call 523-2141 or in-

ormation on the ollowing

activities: biking, canoeing and kayaking (or call 523-

9576), hiking, walking, soc-

cer, swimming and tennis.

North River Adirondack Guide

& Outftting Co.

251-3488

North HudsonPlease call 532-9811 or


ollowing activities: basket-

ball, canoeing, kayaking,

skiing, snowboarding, ten-

nis and yoga.

Port Henry

My Time Fitness & SpaCenter

546-7160

Call for aerobics and oth -

er group ativities.

Port Henry Town Hall

546-9933

Historical interpretive pathor hiking, walking.

Saranac Lake Please call 891-4150 or in-

ormation regarding the ol-

lowing activities: basketball,

skiing, showshoeing and

swimming. Please call 891-

1990 or visit saranaclake.

com or hiking and walking.

The Adirondack North

Country Association

891-6200

Adirondack Mountain

Bicycling Initiative. Bike-

ways of the North Coun-

try Adirondack Region.

adirondack.org Adirondack Medical

Center

523-3311


Photo by: Mobilizing for Action through Planning and Partnerships, Essex

Baxter Mountain — The Adirondack Mountains offer many peaks for a full day of

family fun.



Behavior modication class-

es ocusing on nutrition and

physical activity, etc.

amccares.org

Adirondack Medical

Center Cardiac

Rebabilitation

Program-Phase II

523-3311, ext. 4516.Supervised exercise pro-

gram, education and sup-

port. Call for rates.

Adirondack Lakes &

Trails Outftters

891-0414 / 1 (800) 491-

0414

Rentals and guided trips.

adirondackouttters.com

Harborhill Inn &Cottages891-2784.Cross country and snow-shoeing trails.adirondackvacations.com

Saranac Lake Civic

Center

891-3800

Figure skating lessons,

open skate. Fees apply.saranaclake.com

Saranac Lake River

Walk

Through historic Saranac

Lake to Plattsburgh. Free.

slriverwalk.gather.com

Schroon Lake Maypine Marina

532-7884

Canoe and kayak rentals.


Canoeing lessons.

Schroon Lake

Chamber o Commerce

532-7675

Hiking trails.

schroonlake.org

TiconderogaPlease call 585-6265 or

visit townoticonderoga.

com or inormation re-

garding the ollowing ac-

tivities: youth baseball,

sotball and T-Ball, basket-

ball, biking, ootball, hiking,

walking, ice skating, skiing,

snowboarding, snowshoe-

ing, soccer, swimming

and tennis. For canoeing,

kayaking inormation, call

585-6677.

townoticonderoga.com

Curves

585-3626 / 891-7698

Circuit training for center

women. Membership eesapply.

Fort Ticonderoga

585-2821

June-Oct. Daily tours, mu-

seum exhibits and educa-

tional programs. Call for

rates.

ort-ticonderoga.org

Ticonderoga Central

School District585-6674

Hiking, walking information.

Westport Please call 962-4419 or

visit westportny.com or



baseball, sotball and T-

ball, biking, swimming, ten-

nis and yoga.

Westport Town Hall

962-4419

Aerobics and group activi-

ties. WADA building

westportny.net

WillsboroPlease call 963-8668 or

inormation regarding theollowing activities: youth

baseball, sotball and T-

ball, canoeing, kayaking,

hiking, walking, ice and

foor hockey, showshoe-

ing, soccer, swimming,

tennis and yoga.

Jones’ Aqua Sports

963-1150Full service scuba charters

on Lake Champlain.

divechamplain.com

Pok-O-Moonshine

834-9045

Hiking, biking, rock climb-

ing. Day-use facilities.

Willsboro Central School

963-4456

Hiking, walking.willsborocsd.org

Willsboro Lanes

963-8983

WilmingtonPlease call 946-7179 or




basketball, biking, canoeing, kayaking, dance, foor

and ice hockey, horseback

riding, hiking, walking, inline

skating, rock climbing, ski-

ing, snowboarding, snow-

shoeing, swimming, tennis

and volleyball.

High Falls Gorge

946-2278

Half-mile round-trip walk,cross-country skiing and ski

rentals available. Sel-guid-

ed and proessional tours.

Year-round attraction.

highallsgorge.com

White River Falls

946-2255

Whitewater kayaking.whiteaceregion.com

Wilmington Wild Forest

946-2255

Wild trails. Veterans Me-

morial Highway open for

snowshoeing when road is

closed due to weather.

whiteaceregion.com

For inormation on school activities, please contact

your local school district.


Youth Camps

Camp Baco or Boys

251-2919

Summer camp or boys,

various activities.

campbaco.comCamp Che-no-wan or

Girls

251-3129

Summer camp or girls,

various activities.

campbaco.com

Camp Dudley YMCA

962-4720

All-boys camp to develop

morals and ellowship,various activities. camp-

dudley.org

Camp Pok-O-MacCready

963-7656

Boys and girls camp, ages

6-16. pokomac.com

Cornell Cooperative

Extension

962-48104-H Youth Program.


Camping/hiking trips.

North Country School

Camp Treetops

523-9329

Boys and girls summer

camp, ages 8-14. Various

outdoor activities. nct.org

Word o Lie Island(800) 965-7177

Youth Camp. Ages 13-18.

wol.org




Exercise Your MIND!

Adirondack Guides Adirondack Connections

359-7536

Adirondack guide service.

Various activities available.

adirondackconnections.com

Adirondack Foothills

Guide Service

359-8194

New York State Outdoor

Guide Association member.

Fishing, hunting, canoeing,

kayaking and camping.

adkoothills.com

Adirondack Lakes &Trails Outftters

891-7450

Canoe and kayak guided

tours with proessionally

trained sta. Families wel-

comed.

adirondackouttters.com

Adirondack Pioneer

Outftters & Guide Ser-vice

891-7543

Ampersand Bay Boat

Club

891-3001

Kayaking, canoeing and

sailing on connected water-

ways.

ampersandbay.com

Mac’s Canoe Livery, Mc-Donnell’s Adirondack

Challenges

891-1176

Day and overnight canoe

trips through St. Regis ca-

noe wilderness.

macscanoe.com

St. Regis Canoe Outft-

ters891-1838

Guided day trips and vacations.

canoeouttters.com

Tahawus Limited

891-4334

A licensed Adirondack guide

service, angling, canoeing,

etc. For all ages.

adirondackguides.com

mountain-air.com/tahawus

Franklin County Department o Environ-

mental Conservation (Re-

gion 5)

897-1200

Trail conditions, backcoun-

try inormation, ree bro-

chures.dec.ny.gov

St. Regis Mohawk Res-

ervation -- Let’s Get

Healthy Program

358-3141, ext. 145 or 178

Free.

Franklin County

Mountain Bike Trails

483-6788

Franklin County Tourism.Inormation and maps avail-

able.

adirondacklakes.com

Franklin County

Growing evidence shows that physical exercise doesnot have to be strenuous or even require a major timecommitment to produce great benets. It is most e-ective when done regularly and in combination witha brain-healthy diet, mental activity and social interac-tion.

Physical activities that involve mental activity, suchas plotting your own route, observing trac signals,and making choices, provide additional value or brainhealth. Even better, doing these activities with a com-panion oers the added benet o social interactionand brain stimulation.

Aerobic exercise improves oxygen consumption inthe body, which benets brain unction, as it has beenfound to reduce brain cell loss. About 30 minutes a dayo walking, bicycling, gardening, dancing, zumba, taichi, yoga and/or other activities will get the body mov-ing, the heart pumping and the brain working!

Always remember to make safety a priority. Useprotective headgear when engaged in physical activi-ties such as bicycling, horseback riding, bouldering,skating and so on. Guard against alls by using hand-rails, watching out or tripping hazards, wearing propershoes and taking other precautions. Also, don’t forgetto wear your seat belt — severe head injuries havebeen associated with increased risk or later develop-ment of Alzheimer’s disease and other dementias.

Mix it up a bit! Use your brain in ways that are outof the everyday norm; try doing tasks with your non-dominant hand, learn to play an instrument, paint, doa jigsaw puzzle, read the paper and then do the wordscramble, or simply read! Do anything that gets yourmind engaged and active.

Alzheimer’s Disease Assistance CenterPlattsburgh, N.Y.



Fredericks

481-5833Bike Rentals.


Ensemble

Serving Clinton, Essex and

Franklin Counties. Contact

Marty (891-9795) or Alice

(563-6327) for more infor-

mation.

Ages 5 and up.


*Each year, the last week-


as Free Fishing Days in New

York State. During those

two days, anyone can sh

in New York State and no

shing license is required.*

North Country Healthy

HeartEssex/Franklin Counties

891-4471

heartnetwork.org

Free inormation

Lake Colby FishingClassic

891-7050

Annual ice shing event in

March, youth and adult cat-

egories. Fees apply.

adirondacklakes.com

Zumba - For a class near

you, visit zumba.com

Bangor Please call 483-2749 or in-



ball, dance, soccer, tennis

and volleyball.

Bombay Please call 358-2393 or

inormation regarding:baseball, sotball, T-ball and

basketball.

Chateaugay Please call 497-3126 or

497-6647 or inormation

regarding: baseball, sot-

ball, T-ball and basketball.

Chateaugay Central

School

497-6611

Walking program. Free.

chateaugay.org Chateaugay Community

Bowling Center

497-6581

Constable Please call 483-5249 or


baseball, sotball, T-ball and

swimming.

River Valley Enterprise

483-2292

Riding lessons, boarding

and indoor arena.

Fort CovingtonPlease call 358-3125 or in-



ball and ice skating.

Hogansburg Hart to Heart Fitness

Center

358-3200

Aerobics classes, racquet-

ball, indoor track, strength

training equipment and car-

diovascular equipment.

Malone Please call 483-4570 or in-

ormation regarding swim-

ming program, with basic

rescue training.


Alice Hyde Medical Cen-

ter Cardiac Rehabilita-tion Program, Phases I,

II, and III

483-3000, ext. 582

Supervised exercise pro-

grams, education, support.

Call for rates.

alicehyde.com

Curves or women

483-8377

North CountryCommunity College

Saranac Lake: 891-2915

Malone: 483-4550

Weight room, pool, swim-

ming lessons, high-impact

water aerobics and gym.

Fees.

nccc.edu

Recreation/Walking

Fredricks


Photo by: Mobilizing for Action through Planning and Partnerships, Clinton

After climbing Baker Mountain, yoga is a fun way to stretch, exercise and relax.



Romano’s Saranac

Lanes

891-8301

saranaclanes.net

The Adirondack North

Country Association

891-6200

Adirondack Mountain Bi-

cycling Initiative. Bikewaysof the North Country

Adirondack Region.

adirondack.org

St. RegisSt. Regis Canoe

Outftters

891-1838

Rentals, maps, and route

planning.

canoeouttters.com

St. Regis Falls Central

School

856-9421

stregisallscsd.org

Tupper Lake Aerobics / Strength

Training

Fitness Express o Tupper

Lake

359-7525

Strength and cardio circuit

training or women o all

ages.

Recreation/ Walking

Adirondack Canoes &

Kayaks

359-2174

capital.net/com/adkcanoe

Adirondack Navigation

Services Inc.

359-9405

Cold River Ranch

359-7559Overnight wilderness

horseback trips. Reserva-

tions needed.

LP Quinn Elementary

School

359-2981

Indoor walking track. Ages

18 and older or accompa-

nied by adult. Waiver ap-

plies. Free. 5 – 8 p.m.

tupperlakecsd.net

Mac’s Canoe Livery

891-1176

Rentals and races.

macscanoe.com

Raquette River Outftters

359-3228.

Rentals for canoeing, kaya-

king, and camping.raquetteriverouttters.com

The Tupper Lake Rod

and Gun Club Northern

Challenge

359-9715

Annual ice shing derby in

February on Lake Simon.

tupperlakerodgunsports-

club.bravehost.com

Sports/Activities

Lake View Lanes

359-2234

Tupper-Bowl Inc.

359-2234

Tupper Lake Civic

Center

359-2531Free public skating, sea-

sonal. Nov – April.

Tupper Lake Hockey

Association

359-8481

Waverly Please call 856-9482 or

inormation regarding: Bik-

ing, canoeing, kayaking,

hiking, walking, skiing and swimming.

Senior FitnessHart to Heart Fitness Center

358-3200

Aerobics, indoor track, strength

training & cardiovascular equipment.

Discounted rates for seniors 55+.Malone YMCA

483-2354

Aerobic and tness programs, per-

sonal trainers, cardiovascular and

Nautilus equipment. Discounted Se-

nior citizens 65+.

maloneymca.com

Arthritis swimming classTupper Lake @ Sunmount DDSO359-9070


Youth CampsCamp Chateaugay

1-800-431-1184

Summer camp or children, vari-

ous activities.

chateaugay.com

Cornell Cooperative Exten-

sion483-7403

4-H Youth Program: ages 5-19.

cce.cornell.edu

Photo by: Town of Plattsburgh Parks and Recreation Department

Tom Metz is one of many who straps on his skates

for a little exercise.




Time to

Get Involved• Exercising is energizing for the body.

• It’s one of the best things you can do for your health.

• Regular exercise will dramatically lower

your risk of heart disease, cancer and oth-

er illnesses.

• Regular exercise can lower your blood

pressure.

• Aerobic exercise can lower cholesterol.

• Exercise reduces a person’s risk of dia-

betes.

• You could live healthier.

• You will build stronger bones.

• You’ll build muscle.

• Exercise burns fat.

• It will help you maintain a healthy

weight.

• Your self-esteem and condence may

improve.

• You’ll feel your best

• It’ll lift your mood.

• Aerobic exercise, such as walking or

biking, will help you build a stronger

heart.

• Stretching will keep you limber.

• Exercise is a great stress buster.

• It may help you get to sleep faster — andsleep better.

• You’ve got to use it or lose it.

• It’s a fun way to spend time with family

and friends.

• It’s a nice way to spend time alone.

• Exercise can be play.

• You can do it at home, in a park or at a

gym.

• Gardening, housework and dancing all

count.

• Exercise can improve your quality of life.

25 Reasonsto Exercise

•Volunteer at a library, hospital, or other

community health facility

•Join a senior center or local theater

troupe

•Play cards and other games with your

friends

•Go to the theater, a movie or a sporting

event

•Travel with a group of older adults

•Offer your time for community service

•Organize a park clean-up through your

local recreation center

•Garden in your backyard or at a com-

munity park

•Take a cooking or group exercise class

•Play a musical instrument or learning a

new instrument

•Sing in a choral group or go dancing

•Form or join a book club

•Volunteer at your local animal shelter




Information from Centers for Disease Control and Pre-vention website: cdc.gov

Most o the sodium we consume is in the orm o salt,and the vast majority o sodium we consume is in pro-

cessed and restaurant oods. Too much sodium is bador your health. It can increase your blood pressure andyour risk for a heart attack and stroke. Heart disease andstroke are the rst and third killers o men and women inthe United States each year.

Current dietary guidelines for Americans recommendthat adults in general should consume no more than2,300 mg of sodium per day. At the same time, consume

potassium-rich foods, such as fruits and vegetables. How-ever, i you are in the ollowing population groups, youshould consume no more than 1,500 mg of sodium perday (approximately 2/3 teaspoon), and meet the potas-sium recommendation (4,700 mg/day) with food.

• You are 40 years of age or older.• You are African American.• You have high blood pressure.A CDC report shows that two out of three (69 percent)

adults in the United States fall into these three groups whoare at especially high risk or health problems rom con-suming too much sodium. Eating less sodium can helpprevent, or control, high blood pressure.

Salt and high blood pressure

• Research strongly shows a dose-dependent relationship betweenconsuming too much salt and raisedlevels o blood pressure.• When salt intake is reduced, bloodpressure begins decreasing withinweeks on average.• Populations who consume dietslow in salt do not experience the

increase in blood pressure with agethat is seen in most Western coun-tries.

Is it salt or is it sodium?

• Sodium chloride is the chemicalname or salt.• The words salt and sodium are notexactly the same, yet these words

are oten used in place o each oth-er. For example, the Nutrition FactsPanel uses “sodium,” whereas theront o the package may say “lowsalt.”• Ninety percent of the sodium weconsume is in the orm o salt.

Sodium consumption andsodium in our ood supply

• We all need a small amount ofsodium to keep our bodies workingproperly.

• The 2005 Dietary Guidelines forAmericans recommend limiting so-dium to less than 2,300 milligrams(mg) per day (about 1 teaspoon oftable salt). Individuals with hyperten-sion, blacks, and middle-aged andolder adults should limit intake to1,500 mg of sodium per day. Thesespecic populations account orabout 70 percent of adults.• The average daily sodium intake for

Americans age 2 years and older ismore than 3,400 mg.• Americans are consuming sub-stantially more sodium. Since the1970s, the amount of sodium in ourood has increased, and we are eat-ing more ood each day than in thepast.• The majority of the sodium con-sumed is rom processed and res-

taurant foods; only a small portionis used in cooking or added at thetable.• Decreasing personal sodium intakecan be hard, even or motivated per-sons.• Sodium content can vary signi-cantly within ood categories. Forexample, a regular slice o rozencheese pizza can range from 450mg to 1200 mg, and some brands

o breakast sausage links have twicethe sodium content o other brands.• Nutrition labeling and package mes-

saging are easily misunderstood byconsumers.• Sodium information is not readilyavailable or restaurant oods andcan be hard or the consumer toestimate. For example, consumersmight be surprised to nd that therestaurant salad they are consum-ing may contain more than 900 mgof sodium—and could only nd thisinormation on the company’s web-

site.

Reducing sodium, reducingcardiovascular disease burden

• Even if a person does not have highblood pressure, the lower one’s bloodpressure in general, the lower the risko heart disease and stroke.• If manufacturers gradually reduced

the amount o sodium in processedand prepared oods, public consump-tion o sodium could be reduced tosaer levels with little or no behaviorchanges needed on the part o theindividual consumer.• Sodium intake from processed andrestaurant oods contributes to highrates o high blood pressure, heartattack, and stroke. Because nearly400,000 deaths each year are at-

tributed to high blood pressure, de-creasing sodium intake could preventthousands o deaths annually.

Less Sodium,



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