Fitness, Heath, and Wellness

The Center for Adults Living Well @ the Y (CALW) offers exceptional professional instructors, artists-in-residence, and credentialed volunteers teaching a full range of innovative exercise, dance, and specialized classes to enhance health and well-being in a warm and welcoming space.

Our “Wellness Prescription” allows you to pick and choose your health programs with the guidance of our trained staff. Additionally our classes are based on the Six Dimensions of Wellness Model that integrates physical, emotional, spiritual, intellectual, environmental, and social well-being.

Feel free to call Ann Votaw, Recreational Therapist (212-569-6200 x262), or Carol Daly, Health & Wellness Director (212-569-6200 x221), for more information or to set up an appointment.

Sample of Courses that are Offered at CALW
For details on times and dates of classes click here for the full current monthly schedule.

A Matter of Balance (seasonal)
This evidence-based eight-work course combines discussion, social activities, and light exercise to prevent falls and gain confidence at home or on the town. For your convenience, this important course has sessions in English and Spanish.

Artful Breath (seated and standing)
Gentle seated and standing movement can lift your mood and ground your body through an emphasis on breathing. We all take in air, but how often do we slow down and appreciate the process? In this class we’ll explore breathing and relaxation techniques, as well as gentle, flowing qi gong and tai chi movements.

Belly Dancing (standing)
Belly dancing is based on one of the oldest social dances in world history, originating in North Africa, Asia, and the Middle East. With the guidance of our esteemed instructor, you will express your creativity in this beautiful dance form that honors tradition with a modern wiggle of the hips. With regular participation, performance opportunities may be available.

Brainercise (seated)
Our brains continue to make millions of cells throughout our lifetime. Challenging ourselves to keep learning keeps us young and healthy. In this class, based on scientific research and the wisdom of Asian practices, we learn ways to make the mind-body connection strong and resilient. We engage our senses with seated physical activities and games that improve concentration, memory, verbal skills, and more!

Chair Aerobics (seated and standing)
Where there’s a will, there’s a way (to exercise)! This popular class incorporates muscular endurance and a bit of cardio to keep your body strong and ready for anything. To the beat of popular tunes, you will use stretch bands and light weights to get the experience of a gym workout while sitting on or standing near your chair.

Flex and Tone (seated and standing)
Rev up your morning with core exercises and stretches in a chair, light toning with weights and bands, and a little bit of booty shaking. Classes end with a few minutes of deep breathing and relaxing.

Heart Healthy Move n’ Groove (seated and standing)
A 30-minute aerobic routine gets the heart pumping with world music combining Latin rhythms, top 40 current pop songs, and Motown favorites with easy-to-follow and fun moves. The class includes 15 minutes of toning, stretching and a cooldown.

Latin Dance Mix (seated and standing)
One of New York’s top Argentinian tango instructors explores the full spectrum of Latin dance while focusing on healthy joints, balance, confidence, and vitality. Participants warm up while seated in a chair. And si, se habla español!

Mindful Matters (seated)
Stay sharp in this half-hour lecture that reminds participants to pay attention “on purpose.” Each class focuses on staying present and may incorporate breathing, stretching, meditation, aromatherapy, or even tasting food one raisin at a time.

Morning Exercise with Weights & Bands (seated and standing)
A Y tradition since 1980! This class features standing and seated exercises to develop tone and enhance posture with a gentle aerobic portion. Light weights, non-weighted balls, and bands add intensity, and music makes it a fun experience!

Pilates (seated and standing)
Core strength and endurance is the focus of this joint-friendly class that uses chairs instead of mats on the floor. Even seated or standing, participants can practice teasers, rolling-like-a-ball, sidekicks, and mermaids in this modified course that also combines music and a bit of dance.

Shall We Dance (standing)
Are you a wallflower wanting to bloom? This weekly exploration of ballroom dancing prepares you for our popular social events. Taught by an award-winning bilingual instructor, Shall We Dance has become a neighborhood favorite that includes tango, salsa, merengue, waltz, and swing. Spanish speakers always welcome.

Strength and Balance (seated and standing)
All fitness levels are welcome to develop fall prevention skills. This popular program improves posture and confidence by awakening core muscles of the abdominals, back, and hips. Taught by a charismatic teacher and former dancer, Strength and Balance has become a Y trademark.

Supervised Cardio (seated and standing)
Switch gears from the daily grind by exercising 10 minutes or longer on our treadmills, ellipticals, and stationary bikes. A certified trainer or staff member provides feedback and encouragement as needed.

Tai Chi (standing)
Simple guided movements are used to improve well-being and concentration. The slow sequence of movements emphasizes straight spines, abdominal breathing, and natural range of motion. Led by an expert martial artist from China, the class blends ancient and modern wisdom. Music included.

Tai Chi for Arthritis (seasonal)
Evidenced-based slow motion martial art increases balance awareness and joint flexibility. The slow sequence of movements emphasizes straight spines, abdominal breathing, and natural range of motion.

Zumba Gold
Come join the party! Zumba provides instant happiness with dance, fitness, and aerobics. Zumba's choreography incorporates hip hop, soca, samba, salsa, merengue, mambo, martial arts, and some Bollywood and belly dance moves.

Walking Club (seasonal)
The simplest and most popular exercise can curb memory loss and heart disease one step at a time! Our spring and fall programs can help you try self-paced exercise while enjoying our beautiful parks with friends.

Yoga (various types)
Chair/Standing Yoga
Oxygenate every part of your body with breathing and gentle yoga movements that synchronize the body and mind and help with any stiffness in muscles and joints. We start in the chair with gentle stretches for the neck, shoulders, arms, hands, hips, legs, and feet. We add simple flowing sequences, and standing poses for balance and strength. Music helps you relax even more.

Iyengar Yoga (standing)
Stretching, strengthening, and stress-reducing techniques that utilize props like straps and blocks to energize the whole body without stressing the joints. Taught by a bilingual volunteer and long-term Iyengar student, the class focuses on alignment. Spanish speakers always welcome. No music.

Additional Wellness Offerings
Check the calendar for listings.

Blood Pressure
Knowledge is key to preventing or controlling high blood pressure. Get your blood pressure reading during one of our weekly screenings.

Community Health Lectures
Monthly presentations on diverse and timely health topics lead by a doctor, nurse, or pharmacist. Check the calendar for this month’s topic.

Nutrition Lectures
Nutrition is a key component to managing your wellness. We offer monthly presentations by a registered dietician. On Mondays come and meet with a nutritionist one-on-one for personalized assistance.