Exercise is the key to great health and just because exercise hasn't been prescribed doesn't mean it won't do you good. If you don't use the exercise services at the clinics and would rather do your workout on your own terms here is a page for you. Always remember that if you decide to exercise at home you should discus your abilities with your doctor to make sure you will not be aggravating any existing conditions or creating new ones by stressing your body to much. Exercise safely!

Exercise Tips

Before we begin lets review a few important tips on how to exercise properly. This is very important do not skip this section, it can truly help you get the most out of your workout and it may save you a few aches and pains also.

  • Get a check-up with your provider before you start an exercise routine. This will ensure you are healthy enough to begin.
     
  • Find something you think you will enjoy. If you don't like it once you start it then switch it up. Use music to help you get into "the groove".
     
  • Research and master the proper movements of the specific exercises you would like to include in your routine. For example: Jogging is pretty simple, but did you know there is a specific way you should jog for weight loss?
     
  • Learn how to inhale and exhale accordingly. When you are exerting intense muscle effort is when you should inhale, exhaling should be done during the less exerting movement in the exercise.
     
  • Do not eat right before you exercise. Consuming food right before you exercise doesn't give your body a chance to burn the stored fat already on your body. Your body will start by burning the food you just ate giving the vitamins and nutrients in that food no time to absorb into your system. Basically you are "not eating" because the meal you ate will not benefit you and you will not see a significant reduction in your weight.
     
  • Do not overdo exercising. Listen to your body. If you are excessively tired, then take a rest. Work into lengthening your exercise routine so you don't overdo it and get cramps.
     
  • Always warm up before and cool down after. Just 5 minutes of light stretching or a short walk before or after. This will help give your muscles time to limber up before you put more strain on them or give them a chance to relax and avoid muscle cramps.
     
  • Always give your muscles time to relax between exercise sessions. Muscles do not build or become stronger during exercise. Muscles have to repair themselves and rebuild to increase in in strength. So you should take a day or two to relax between workouts.
     
  • Surround yourself with supportive people. If it helps tell them what form of support you need the most. Do you need people to remind you to exercise?, Would you like them to ask about your progress?, Do you want them to participate with you? or Do you want them to help with chores and daily duties that normally get in the way of your time to exercise.
     
  • Monitor everything. This can help you find a plan that works best for you and also will also help you know when you have reached milestones leading up to your goal.
     
  • Maintain determination and realize that progress is made slowly. Don't push yourself too hard.
Working Out The Specifics
  • Toning those arms - Arm "chub" is sometimes very hard to get rid of. Not many of us want to bulk up so there fore we do not do exercises that address that area as much as we should. Here are some tips for lessening arm "chub" without bulking up.
     
  • Reduce your total body fat - The "chub" that you want to get rid of got there most likely by gaining weight all over not by lack of arm exercise.
     
  • Next start toning you arms - use small 2 to 5 pound dumbbells (or something weighty around the house) for lateral arm lifts, curls or vertical lifts. Here are some explanations to get you started.
     
  • Vertical lifts - Stand straight with your feet close together and arms to your side. Holding a weight of some kind in each hand, simultaneously raise the weights to hip height and lower slowly. Repeat in reps of 20 or 30. Do not rush on this exercise your muscle works harder you lower the weight slowly.
     
  • Lateral arm lifts - This is similar to the vertical lifts only when you raise your arms you raise them out and up to shoulder level and slowly down to your sides again.
     
  • Curls - Just a slow classic curl will do fine. Sit with your arm bent and holding the weight (elbow resting on your leg just below your knee) and extend your arm and then pull into your body slowly.
     
  • Triceps kickbacks - Once again use a small weight, a can a vegetables or something 2 to 5 pounds around the house. Bend over at the waist resting one hand on a chair so your back is flat. Grasp the weight in the other hand, bend your elbow, bring it up to your side and keep it there. This is the starting position. Now keeping you elbow pinned to your side, extend your arm back until your elbow is straight. Lower and repeat 10-15 reps.

Remember to increase weight as this gets easier.

Note: If someone is diabetic, they should be supervised/ educated for their activity so they can learn how to manage their blood sugar properly.

  • Exercise Facilities


    Lionel R. John Health Center
    (716) 945-5894 x3247


    Community Health & Wellness Center
    (716) 532-5582 x5238

  • Exercise Specialists

    The SNHS is proud of their exercise program, which is solely funded by the Special Diabetes Program for Indians (SDPI) grant from Indian Health Service (IHS). We have three full-time exercise specialists between two sites. The exercise specialists are degreed professionals in the health field such as exercise science and sports medicine. They also stay current with certifications and continuing education regarding the latest research in exercise therapy.

    The SNHS offers an exercise prescription program at both Cattaraugus and Allegany territories.

    The exercise facilities are located within the Wellness Center and are available by appointment to people referred by their medical provider. Our program is designed to cater to the individual's needs and take into consideration any restrictions regarding their health. The exercise specialists are trained to work with various populations with and without special needs.

    What you would expect at our facility but not limited to: Initial consultation, health assessment, cardiovascular training, strength training, functional training, balance, flexibility training, core training and education of exercise and disease.

    We offer our clients a wide variety of state-of-the-art equipment including stationary bikes, treadmills, ellipticals, Nu Step, free weights, stretch table, stair steppers, exercise bands, Arc Trainer, medicine balls and other fun tools. Our exercise program can accommodate nearly every patient, regardless of ability or limitations. Exercise specialists help introduce new types of physical activity as well. These activities often become a client's favorite form of training.

    The Exercise Specialists also offer a variety of group exercise classes throughout the year. Classes such as Zumba, Total Body Toning, Tabata, Tai Chi, Mindful Movement, and circuit training are available to name just a few.

    The exercise specialists take a comprehensive approach to assist the clients in meeting their personal goals.

    They utilize the nutritionist, diabetes educators, behavioral health staff and medical providers to ensure safe and adequate treatment for the client needs.

    If you are interested in exercise as a tool for weight management, diabetes control, diabetes prevention, improved function, stress reduction or any of the many reasons to exercise, please contact your health care provider and tell them you are interested in our exercise program. They will take the necessary steps to refer you safely to our program.