Here's what Adult Fitness looks like at MSSC!
Walking with Cindy
Every Mon at 9:00 AM Join Mt. Si Senior Center's Board President and avid walking enthusiast, Cindy Snyder, every Monday for a walk at Centennial Fields Park in Snoqualmie. The park offers lots of parking, restrooms, a paved circular walking path and amazing views. Meet at the covered picnic shelter and go at your own pace. Gentle Movement & Stretch
Tu & Th 10:00 AM - 10:55 AM $5/$50 Punch Card Honor your body's need to move slowly in this class that focuses on gently movement, breathing, stretching and standing poses for relaxation. This class offers you a chance to step away from the hustle and chaos of life and into a place where you can nurture your body with gentle movement. Combined Tai Chi & Qi Gong Class
Tu & Th 9:00 AM - 9:55 AM $5/$50 Punch Card Tai Chi and Qi Gong are centuries-old and involve certain postures and gentle movements with mental focus, breathing and relaxation. The movements can be adapted or practiced while walking, standing, or sitting. Each is an art in its own right, they can be easy to learn and soon delivery health benefits. For many, these practices continue as a lifetime journey. 
Looking for a workout at home? We especially like the Go4Life program, a project of the National Institute on Aging. These videos have clear instructions, show accommodations to meet a variety of fitness levels, and the video work shows you exactly how the exercise is done correctly. There are additional resources available on the Go4Life website including how to get started with exercise, benefits of exercise, motivational tricks, finding the right fitness clothes, safety tips, exercise and chronic conditions, tracking tools, and more.
How to Get Started with Exercise. Being physically active is one of the best things you can do for your health. Get started!
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Huff & Puff
M, W, F 9:00 AM - 9:55 AM By Donation This class focuses on maintaining mobility, flexibility and strength. Participants use hand weights, exercise bands, floor mats and chairs. Class begins in September. Enhance Fitness I & II
M, W, F 10:00 AM - 10:55 AM $5/$50 Punch Card Enhance Fitness is a low-cost, evidence-base group exercise and falls prevention program that helps older adults at all levels of fitness become more active, energized, and empowered to sustain independent lives. 
Chair Yoga
M, W, F 11:00 AM - 11:55 AM $5/$50 Punch Card This class is a gentle form of yoga. You will practice yoga sitting in a chair or standing using the chair for support. Complicated maneuvers and movements are NOT present in this class. You will learn many yoga postures, breathing techniques, meditation and ways of relaxation with the aid of a chair. Line Dancing
Tu & Th 11:00 AM - 11:55 AM $5/$50 Punch Card Join our dancers and learn some fun line dances or just come for the great exercise and friendship! Line dance lessons are a great way to improve your memory, balance, fitness level and has been shown to improve your balance. 
Go4Life: Workout to Go Download
Are you just starting to exercise? Getting back into a routine after a break? Wanting to keep up your physical activities away from home? The 13 exercises in this sample workout can help. In this booklet, you’ll find easy-to-follow strength, balance, and flexibility exercises that you can do anytime, anywhere. This sample workout is part of Go4Life®, an outreach campaign from the National Institute on Aging at NIH to help you fit exercise and physical activity into your daily life. Visit the their website for more exercises. |
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Go4Life: 6 Flexibility Exercises for Seniors 18 minute video
Click on video to watch This video features 6 flexibility exercises designed specifically for adults over age 50. These exercises can be performed at home, at work, at the gym—almost anywhere! You’ll need a sturdy arm chair, a hand towel, a mat or soft floor, a bath towel, and an exercise partner. The exercises included in this video are the shoulder and upper arm stretch, back stretch, ankle stretch, hamstring stretch, hip stretch, and buddy stretch. |
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Go4Life: 4 Lower Body Strength Exercises for Older Adults 11 minute video
Click on video to watch In this video, Go4Life fitness instructor Sandy Magrath shows how to do 4 lower body strength exercises - back leg raise, side leg raise, chair stand, and toe stand. Equipment needed: a stable chair and a sturdy wall. These exercises can be done at home, at work, at the gym—almost anywhere! Visit https://go4life.nia.nih.gov/ for online resources, motivational tips, and free materials that can be sent to your home. |
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Go4Life: 15-minute Sample Workout for Older Adults 20 minute video
Click on video to watch and for more information about the exercises In this 20-minute video that features exercises for seniors, Go4Life fitness instructor Sandy Magrath leads older adults through a workout featuring a warm up; strength, flexibility, and balance exercises; and a cool down. Designed specifically for adults over age 50, this workout can be done at home, at work, at the gym—almost anywhere! You'll need a sturdy chair with arms; two equally weighed objects like dumbbells, soup cans, or water bottles; a mat; and a towel. The video also includes instructions on how to modify some of the exercises to meet different needs. |
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Go4Life: 6 Upper Body Strength Exercises for Older Adults 15 minute video
Click on video to watch and for more information about the exercises This 15-minute video features 6 upper body strength exercises designed specifically for adults over age 50. These exercises can be performed at home, at work, at the gym—almost anywhere! You’ll need a small ball such as a tennis ball or racquet ball, two equally weighted objects such as water bottles or weights, resistance bands, a wall or other sturdy upright surface, and a sturdy chair. |
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Go4Life: 3 Balance Exercises for Older Adults 10 minute video
Click on video to watch and for more information about the exercises In this video, Go4Life fitness instructor Sandy Magrath shows how to do 3 balance exercises - stand on one foot, heel-to-toe, and the balance walk. Equipment needed: a stable chair. |
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Go4Life: 4 Flexibility and Cool Down Exercises for Older Adults 11 minute video
Click on video to watch and for more information about the exercises Follow Go4Life fitness instructor Sandy Magrath as she leads an exercise routine designed specifically for adults over age 50. These exercises can be done at home, at work, at the gym—almost anywhere! |
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