Exercise Programs

We offer a variety of strength, balance, and mind/body programs in person.

Balance and Function
This in-person program is designed to improve balance through functional exercises. Our goal is to reduce the risk of falls and improve confidence in everyday movement and activities. You'll work on sitting-to-standing, reaching overhead for objects, getting up and down off the floor, and standing on unstable surfaces. This session meets once a week for six consecutive weeks. Educational materials included.

Cost: $66 for members, $76 for non-members
Schedule: Thursdays, 1:30 pm - 2:15 pm

Balance Maintenance
This six-week, in-person program is a continued progression of balance training for people who completed the Balance and Function program.

Cost: $66 for members, $76 for non-members
Schedule: Wednesdays, 1:15 pm - 2:00 pm

For more information or to sign up for balance programs, email DHFCClinicalPrograms@duke.edu or call 919-660-6648.

Strength Training with Small Equipment
This 6-week course meets once a week for small group strength training. It focuses on the safe and effective use of small equipment, such as dumbbells, kettlebells, resistance bands, Bosu balls, and battle ropes. The variety of options offers fun alternatives for an effective, total body strength workout.

Cost: $66 members, $76 non-members

Schedule: Wednesdays, 2:00 pm to 2:45 pm 

For more information or to sign up, email Tanya Judd or call 919-660-6807.

Women on Weights
This program combines education and exercise to teach women of all fitness levels how to properly plan and execute a strength training program. Over eight weeks, you will learn basic muscle anatomy, exercises for each muscle group, and how to format workouts to meet recommendations and guidelines by the American College of Sports Medicine. This program gives you the confidence and ability to use a variety of fitness equipment so you can work toward reaching your strength goals.
 
Cost: $249 for members, $286 for non-members
Schedule: Tuesdays and Thursdays at 2:30 pm

For more information or to sign up, email Cheyanne Oakley or call 919-660-6810. 

Tai Chi for Energetic Balance
This eight-week progressive class improves balance, awareness, deep breathing, and relaxation. With roots in traditional Chinese medicine, martial arts, and energy cultivation (Qigong), Tai Chi enhances the mind-body connection, conditions muscles, strengthens bones, nourishes your Qi (“chee” life energy), and provides other evidence-based health benefits. For future dates and registration information, call 919-660-6660.

Cost: $80 for members, $112 for non-members
Schedule: Wednesdays, 11:00 am to 12:00 pm; Saturdays, 10:30 am to 11:30 am

Mindful Yoga for Alignment
This eight-week in-person program is designed to release tension from our postural habits. The focus is to alleviate stiffness and minor aches and pains in your body as well as refine your breathing, build strength, and improve your posture. Beginning yogis need not worry, as we will start small and move deeper into the poses week by week.  For future program dates and registration information, call 919-660-6660.  

Cost: $100 members, $115 non-members
Schedule: Wednesdays, 2:30 pm to 3:30 pm

Ai Chi
This six-week program is a water-based, total body strengthening and relaxation progression that bridges East and West philosophies integrating the mind and body. For future program dates and registration information, call 919-660-6660.
 
Cost: $60 member, $84 non-members
Schedule: Wednesdays, 9:15 am to 10:00 am