Evidence Based Classes
Evidence Based Classes
When you sign up for an evidence-based program, you have the security of knowing that the class has been tested thoroughly and has proven that it works. Evidence-based workshops empower people to take an active role in managing their own health or that of the person they care for. The goal is to help participants become better self-managers who have the knowledge, skills, outlook and ability to successfully navigate the challenges they face.
“The best part of the program was on-target communication is a safe environment. I am feeling more confident and much better at managing. Thank you from the bottom of my heart!”
Powerful Tools for Caregivers
Diabetes Self-Management Program (PATH)
For people with Diabetes and those who care for them, this proven workshop is given 2½ hours, once a week, for six weeks. People with type 2 diabetes and/or close family members attend the program in groups of 12-16. Participants will make weekly action plans, share
experiences, and help each other solve problems in creating and carrying out their plan.
Chronic Pain Self-Management Program (PATH)
The Chronic Pain Self-Management Program is an evidence-based program appropriate for those with chronic pain, and their caregiver. Meeting 2½ hours once a week for six weeks and led by two trained leaders, learn techniques to deal with problems such as frustration, fatigue, isolation, and poor sleep, appropriate exercise, and much more.
Matter of Balance
This outstanding evidence-based series is proven to help reduce risk of falls. As we tend to lose balance, strength and flexibility and have vision changes as we age, our risk increases. We will address fear of falling, learn to assess our home, how to get up safely if we do fall, and practice basic exercises that can help increase strength, flexibility and balance.
“Knowing that I am responsible for making changes to improve the quality of my life. The part regarding communication with health care providers was very valuable and newer information.”
Chronic Pain Management
Creating Confident Caregivers (CCC)
Creating Confident Caregivers is an evidence-based program that helps people caring for a person suffering from the memory loss and confusion of dementia, to gain the knowledge, skills and frame of mind necessary to navigate their challenging role. Through the six-week series of classes, caregivers learn how to adopt a strategic outlook on the care they provide that will help them keep their person more contentedly involved in their daily life, and take care of themselves as well. Respite care at no charge may be available if needed to attend.
Powerful Tools for Caregivers (PTC)
Family members who assist in the care of a loved one tend to spend themselves until there is little left. In this evidence-based program taking place over the course of six weeks, caregivers develop a wealth of self-care tools to reduce personal stress, change negative self-talk, communicate their needs to other family members and healthcare providers, deal with difficult feelings and make tough caregiving decisions. Powerful Tools for Caregivers is a program you can count on to make a positive difference in your life!
Stay Active and Independent for Life (SAIL)
SAIL (Stay Active and Independent for Life) is an evidence-based fall prevention program for adults age 65+. SAIL gives you ALL the key elements of fitness in one class- strength, balance, flexibility and cardiovascular conditioning. This fitness class is adaptable for all fitness levels. Exercises can be performed in a chair or standing.
“The book Living a Healthy Life with Chronic Pain is a wonderful resource that will be used often in my future.”
Chronic Pain Management
Regular Monthly Education Programs
A live speaker program that brings scholars, educators, and nonprofits to Senior Services to present topics of interest. Past topics have included: local history, government, travel, nature, inspiration, organization and fraud prevention.
Lunchtime Learners occurs at the Trailside Center from 12-1 pm. Check the calendar for upcoming topics.
Tuesdays with TED
The nonprofit TED (Technology, Entertainment, Design) offers knowledge and inspiration from the world’s foremost thinkers under the moniker “ideas worth spreading.” Enjoy your lunch at home while watching a TED talk of 10-20 minutes and participate in lively discussion about the ideas presented.
Tuesdays with TED occurs on the 2nd Tuesday of each month from 1-2. Check the calendar for upcoming topics.
Travel & Adventure Series
Whether you used to travel the globe and want to comfortably revisit favorite places, are curious about amazing locales you have never seen or are seeking inspiration for your next trip, the Travel and Adventure Series offers a window to the world!
Join us online for monthly video programs and explore!
Health & Fitness
Health & Fitness
We offer numerous ways to stay on top of your health each month with health education programs
and an array of fitness classes, low-cost clinics and access to fitness equipment.
Zumba with Trena
Zumba Gold is designed for people ages 50 and up, with low impact dance steps, balance and strength built into each session and set to Latin and world music.
Zumba Gold/Gold Toning
The best of both Zumba Gold & Zumba Gold Toning have been combined into one class. Zumba Gold Toning is a fitness party with lightweight resistance to enhance muscle strength, tone and endurance.
Your first Zumba class is free! Classes after that are $4 drop-in, $30 for a 10-visit punch card or $60 for a 20-class punch card. Instructor Trena Winans is a certified Zumba Gold instructor and has over 40 years of dance experience.
Cardio Intervals with Julie
This class offers low impact aerobic movement alternating with upper body, lower body, and core muscle strengthening choreographed to fun, upbeat music. “Cardio Intervals” is designed to increase your energy level, improve your cardiovascular health, and strengthen your muscles. Light weights will be used. Exercises may be adapted to sitting in a chair. Each class will conclude with approximately 15 minutes of relaxing stretches and breathing exercises to improve flexibility, increase lung capacity, and reduce stress. Appropriate for all fitness levels. Class is in the Sanford center fitness room. The cost per class is $4 drop-in, $30 for a 10-visit punch card or $60 for a 20-class punch card (paid directly to your instructor). Julie Pierce is a certified group exercise instructor with a Master of Science degree in Physical Therapy.
- Fitness Rooms at
Trailside & Sanford (Virtual Tour)
- Walking Tracks and more
“After my time here, I’m more flexible, my balance is better and I have more energy—all while having a great time.”
Senior Services offers many online
and in-person fitness classes including:
Beginner Tai Chi is known to improve balance, flexibility and strength, and to benefit one’s overall sense of well-being. Tai Chi is one of the exercises recommended by CDC for better balance and fall prevention. The slow and gentle movement is suitable for all ages. The class will be taught by a certified instructor.
Class sessions run month-to-month. The cost is $12 for the session. It can be paid at the first class.
Advanced Drop-in Tai Chi is for students who have taken one session of Beginning Tai Chi or students who have previous Tai Chi experience. Students will continue to practice the forms learned in the beginning class. New forms of Tai Chi, either Yang or Sun style, will be taught in the class as well.
$3 per class for drop-ins.
Gentle Yoga with Steve
Yoga has numerous positive health effects including calming the mind, easing arthritis, building strength, increasing flexibility and improving balance.
Join Steve for a wonderful class. The cost per class is $4. You may purchase a punch-card. The charge is $36, which gets you 10 classes for the price of nine.
Chair Yoga with Steve
Yoga has numerous positive health effects including calming the mind, easing arthritis, building strength, increasing flexibility and improving balance. Chair Yoga makes this practice available to anyone. Join Steve for a wonderful class utilizing seated and standing poses and see the benefits for yourself! The cost per class is $4. You may purchase a punch-card. The charge is $36, which gets you 10 classes for the price of nine.
Chair Yoga with Julie
Chair Yoga with Julie Pierce, a certified group exercise instructor with a Master of Science degree in Physical Therapy. The cost per class is $4 drop-in, $30 for a 10-visit punch card or $60 for a 20 class punch card (paid directly to your instructor).
Walk15 with Shelley
Come join the fun! Get an aerobic workout to upbeat music from all genres using all the muscles in the body and adding simple arm movements. Improve balance, increase flexibility and range of motion in the joints, strengthen muscles and reduce the risk of coronary heart disease. Modify the movements to your own fitness level from beginners to more advanced! Suggested donations of $3 per class or $30 per month for unlimited classes paid directly to your instructor.
Tone & Stretch with Julie
A class designed to keep your muscles strong and your joints flexible so that you can “add life to your years”. Light weights, as well as body-weight resistance will be used to tone upper body, lower body, and core muscles. Ample time will be spent applying gentle stretches for overall flexibility. Modifications will be instructed to accommodate various fitness levels and physical limitations; HOWEVER, participants must be able to transfer up and down from the floor independently. Please bring your own mat if available. The cost per class is $4 drop-in, $30 for a 10-visit punch card or $60 for a 20-class punch card (paid directly to your instructor). Julie Pierce is a certified group exercise instructor with a Master of Science degree in Physical Therapy.
Essential Mat Pilates with Jill
An excellent way to improve flexibility, increase core muscle strength, improve posture, as well as promote relaxation while improving focus and concentration. STOTT Pilates is the contemporary form of exercises that is respected by fitness, rehab, and health practitioners worldwide. This class requires the ability to transfer up and down from the floor. Please bring your own mat if available. Class is outdoors or in the Sanford center fitness room. The cost is $4 per class paid directly to your instructor. Jill Nyman is a Doctor of Physical Therapy and a certified STOTT Pilates instructor.
“I didn’t realize how much balance I lost over the years. Excellent program for seniors.”
I used to fall a few times a week, but since I started taking Bonesaver regularly a year ago, I haven’t fallen at all.
Join friends new and old for a great time moving to music! Unlike circle dancing, line dancers are not in physical contact with each other – making it a great exercise for these times! No fee.
Calming Yoga with Julie
A mat-based guided practice including yoga postures with gently flowing transitions, breathing exercises, and meditation with mental, physical, and spiritual health benefits. “Yoga is a personal journey where one can find balance, peace, wellness” -Michelle Thielen. Benefits include stress reduction, improved body awareness and balance, increases in flexibility, strength, and muscle tone, pain management, and increased lung capacity. In addition, yoga may help you cultivate peace with yourself and others and deepen your own personal faith. This practice may be modified to your own fitness level from beginners to more advanced, however, participants will be required to transfer up and down from the floor independently. Please bring your own mat if available. The cost per class is $4 drop-in, $30 for a 10-visit punch card or $60 for a 20-class punch card (paid directly to your instructor). Julie Pierce is a certified group exercise instructor with a Master of Science degree in Physical Therapy.
This weight-training class is for the prevention of osteoporosis. Suitable for all fitness levels, adaptable to your physical restrictions. No equipment needed to start. There is a suggested donation of $2 a class. Please send a check at the end of each month until the time when we restart in-person classes. Payment instructions will be sent upon registration.
SAIL: Stay Active & Independent for Life!
SAIL is an evidence-based fall prevention program for adults age 65+. SAIL gives you ALL the key elements of fitness in one class- strength, balance, flexibility and cardiovascular conditioning. This fitness class is adaptable for all fitness levels. Exercises can be performed in a chair or standing. Trish Cruz is a certified SAIL instructor. Instructions will be included via email upon registration. Call 633-3700 for details.
Please see our Calendar for the latest schedule and locations.
Blood Pressure Clinics
Foot Care Clinics
In cooperation with MidMichigan Home Care, Senior Services provides the opportunity to have feet professionally cared for monthly at the Trailside Center. People with diabetes or on blood thinning medication must have an authorization form from their physician. Foot care clinics are extremely popular and typically have a waiting list, so call early to make an appointment 989-633-3700. Cost: Initial visit $25, Subsequent visits.
Flu Shot Clinics
Once a month, our Health Education Coordinator, an RN, BSN, travels to each Dining and Activity Center to teach a program on medical health-related issues.
Past topics have included:
- Brain health
- Heart health