Health Management
Health goals are achieved every day at the YMCA.
Often our health and wellness are not our top priority. That’s why the YMCA of Three Rivers offers a variety of health and wellness programs to help you learn, move, and connect for better health. At the Y, we believe that better health means a better life.
Whether you’re experiencing a chronic condition and need support, are looking to change your lifestyle to include healthy habits, or want to meet new friends, we’ve got programs to help you start putting your health and well-being first.
Social Activities for YMCA Members 55+
Social opportunities for an active life
Active Senior Connection
Staying healthy isn’t just about being active - social connection is important for our overall well-being too. Active Seniors Connection is for older adults looking to enrich their lives by making meaningful connections in their community. Join us to meet like-minded members in a friendly and welcoming environment.
Members may register through their Member Portal up to seven days in advance of each session.
Arts & Crafts
Join us for some community time and meet other makers and crafters!
Whether you want to learn a new skill, revisit an old project, or start something fresh, this is the perfect space to get creative. Bring your own materials or try one of the crafts we’ll have available.
Enjoy self-directed craft time, connection, and a chance to spark your creativity—come fuel your fun!
Games & Cards
Join us for some friendly community time and meet fellow game lovers!
Connect over classic favorites, card games, and board games—whether you're here to play cooperatively, compete, or just have fun.
Bring your enthusiasm, start a table, and see who’s ready to team up! Games and cards are provided in a dedicated space designed for connection, creativity, and a little friendly competition.
Virtual Wellness Workshops
Join our free virtual wellness workshops designed for older adults! Register today to take part live or watch the recordings afterward at your convenience.
Low Back Pain: Anatomy Interventions & Exercise
October 8, 2025.
Low back pain is an extremely common and occasionally debilitating condition.
Come learn the fundamentals, including evidence-based ways to self-manage this difficult issue, including stages and types of exercise.
Contact us for the recording of this session.
Let’s Talk About Pelvic Health
November 19, 2025. 6:30 - 7:30 p.m.
Curious about your pelvic health? Join Registered Pelvic Health Physiotherapist Beth Halford, PT, for an open and informative discussion on common bowel and bladder conditions in both men and women.
Learn practical ways to support and manage your pelvic health in a comfortable, judgment-free space.
Posture: Building Your Best Alignment
October 22, 2025.
Get a fresh perspective on how your posture can affect your health. Join us to gain insight into what posture is, how it affects us and take away some practical tips, tricks, and exercises to support beneficial postural positions.
To get the most out of this workshop have a broomstick, open wall space to stand against and a stable chair ready.
*Exercises are optional.
From the Ground Up: Healthy Feet As We Age
November 26, 2025. 6:30 - 7:30 p.m.
Your feet are the foundation of your mobility and overall well-being. In this free virtual session, Katelyn Corke, R. Kin, will share practical tips for maintaining strong, flexible, and healthy feet as you age.
Learn about common foot conditions, how to create a solid footcare routine, and exercises to keep you moving comfortably.
Funding provided by the Government of Ontario.
Diabetes Fit
Change your life one step at a time.
Are you struggling to get started with healthy habits like exercise? Have you been diagnosed with type 2 diabetes or have risk factors that put you at high risk of developing diabetes? Join diabetes fit to change your life, one step at a time. Medical approval may be required before starting the program.
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Build your movement confidence-participate in guided exercise, at the right pace for you with support from qualified exercise professionals. Learn the steps to safe and effective exercise.
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Increase your nutrition knowledge-learn about building healthy eating habits through registered dietitians.
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Expand your support system-work with caring YMCA wellness coaches and connect with others working towards similar health goals.
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Get active — move more throughout your day in a way that makes you feel better and improves your health.
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Diabetes fit is an evidence based 12-week program with one 90-minute session per week. FREE for YMCA members and non-members. Virtual and in-person programs are available.
Cost: Free for members and non-members.
For more information on upcoming programs, please contact us by email or by phone at 519-743-5201 x 2113
Comments from our graduates
“Good information, in-class practice, and group support. Doing this class over 12 weeks really helped me experience a consistent weekly commitment to exercise and apply what I learned. I highly recommend this to anyone struggling with preidiabetes or diabetes”
“The biggest take away for me was that I don’t have to get everything right immediately to better my health. Each small step I take in the right direction is a win! I learned to make small achievable goals that increase my activity, better my eating habits and increase my strength. I am much more conscious of my activity level each day. I am slowly increasing how much I am moving and feeling stronger because of it”
“I highly recommend the Diabetes Fit program. I have never been a person who would feel comfortable joining a gym but this program introduced me to exercise in a non-threatening and supportive way.”
"I felt very alone in my journey to wellness before, but knowing I could ask questions in my group really helped me to feel calmer about my pre-diabetes diagnosis and gave me lots of inspiration on setting goals to help improve my health."
“Over the course of twelve weeks, I went from ‘overwhelmed’ to feeling ‘in control’ of my health
issues, and am much more physically fit, better informed, and organized around healthy living.”
“I loved the program! It provided me with resources and tools to support my wellness journey and gave me the confidence to continue. The virtual format worked well with my day.”
Program Partners
Diabetes Fit is supported by Sun Life
Small Steps for Big Changes
Decrease your risk of developing type 2 diabetes.
Small Steps for Big Changes is a free, evidence-based counselling program designed to help you make lasting diet and exercise changes to lower your risk of developing type 2 diabetes. Medical approval may be required before starting the program.
Training Phase
Complete six, one-hour sessions with a trained coach over four weeks. Sessions include exercise and dietary change, counselling, and participation in aerobic exercise.
Support Phase
30-minute accountability check-ins with your coach at 12 and 24 months following completion of the program.
Program Eligibility
Ask yourself five questions:
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Are you inactive?
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Are you overweight?
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Do you have high blood pressure?
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Do you have a parent or sibling with type 2 diabetes?
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Were you diagnosed with diabetes during pregnancy?
If you answered ‘yes’ to any of the above questions, you could be at risk for type 2 diabetes.
Complete the online survey to see if you are eligible to participate.
If you have questions about Small Steps for Big Changes, please contact us by email or telephone (519-743-5201 x 2113).
Location: A.R. Kaufman Family YMCA (Kitchener)
Small Steps for Big Changes is a free program of the Diabetes Prevention Research Group at the University of British Columbia and is made possible through the support of Canadian Institutes of Health Research.
Neuro Fit
Smart start to exercise for those living with stroke, Multiple Sclerosis, Parkinson’s disease and spinal cord injury.
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Improve your mood, energy levels and mobility through exercise
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Start at a pace that is appropriate for you with support from qualified staff
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Exercise options are available for those using a cane, walker, or wheelchair
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Virtual and In-Person services are available
The first step to join Neuro Fit is completing a free consultation. Medical approval may be required before starting the program. A YMCA membership is required to participate. Please visit our Membership Pricing and Fee Assistance page for further information.
Press the title of each program below for more information.
Comments from our graduates
"It's a helpful program. Working on strength and stamina are very useful in real life."
"The program is awesome. It is very beneficial. I like how it is geared to my needs. It is nice that the room is for other people with challenges. I like that we get to be with other people. learn from others, talk with others. It is a wonderful program with qualified staff. The program has opened me up and connected me with all these other community programs. We're learning so much about my disease and what I should do. It is amazing to see results."
“This program has improved my life considerably. Twice a week I have a place to go, a place where I feel safe to exercise, friends to talk to and instructors I can ask for advice from.”
“I am able to walk better and to get off the floor now. The staff and participants care about everyone. The YMCA is my extended family.”
Neuro Fit is designated as a Heart Wise exercise program.
Wellness Centre Support
During this time, YMCA fitness staff are available to assist members with accessible equipment and exercise in the wellness centre. Care partner support is required for members who are unable to participate on their own safely.
Registration is required. Members may register through their member portal up to seven days in advance of each session. An individual consultation is recommended before attending wellness centre support.
Rock Steady Boxing ©
Fighting back against Parkinson's disease.
We are learning every day that there are ways in which people with Parkinson's disease can enhance their quality of life and even build strength, flexibility and speed. By exercising with coaches who know the ropes, you can fight your way out of the corner and start to feel and function better.
Why boxing? Boxers condition for optimal agility, speed, muscular endurance, accuracy, balance, hand-eye coordination, footwork, and overall strength to defend against and overcome opponents. At Rock Steady, a non-contact boxing inspired program, the opponent is Parkinson's disease. Parkinson's causes a loss in many of the same elements that boxers condition to improve. In addition to being an intense, diverse form of training, boxing is also an incredible stress reliever, confidence booster and fun!
There are two class levels: white and red. Our white class is designed for boxers that need additional support and/or seated exercise for safety. A friend or family member attends class with boxers as their 'corner person'. A corner person is required for boxers in the white class level.
The first step to join Rock Steady Boxing © is completing a free assessment with a Rock Steady coach to determine appropriate class level before starting program. Medical approval is also required to participate.
For additional information or to book a free assessment email Nidhi or phone at 519-743-5201 ext. 2131.
Location: A.R. Kaufman Family YMCA (Kitchener)
Cost: Rock Steady Boxing © is included in a YMCA classic membership with Health Management value add. Membership assistance is available. For further details on membership assistance, please visit: www.feeassist.ca.
Rock Steady Boxing © at the A.R. Kaufman Family YMCA is an affiliate program of Rock Steady Boxing ©.
YMCA of Three Rivers Rock Steady Boxing Partner:
Dementia Lifestyle Intervention Program
The Dementia Lifestyle Intervention (DELIGHT) program supports people living with dementia, those noticing changes in memory or thinking, and care partners through movement, healthy habits, and meaningful connection.
What to Expect:
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Enjoy guided exercises by a certified instructor, with seated and standing options to boost mobility and function.
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Learn and share wellness strategies on topics like healthy eating, sleep, and daily routines.
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Opportunities to connect in a friendly, welcoming space.
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Free to join. No experience needed.
This program meets for 8 weeks, with two (2) sessions per week. Each session includes guided exercise, wellness discussion and time for connection and support.
Fall 2025
Location: A.R. Kaufman Family YMCA
Dates: September 30 - November 20, 2025
Times: Tuesdays & Thursdays, 10:30 a.m. - 12:00 p.m.
Cost: Free for members and non-members.
Assessments will be completed before & after the 8-week program. For more information or to register, please contact us by email or by phone at t 519-743-5201 ext. 2131.
The DELIGHT Program was developed by Laura Middleton, Carrie McAiney, Heather Keller, and the DELIGHT research and co-design teams. The University of Waterloo and the Schlegel-UW Research Institute for Aging are supporting the implementation of the DELIGHT program in communities across Canada. Production of this project has been made possible through funding from the Public Health Agency of Canada (PHAC) and the Canadian Consortium on Neurodegeneration in Aging (CCNA). The views expressed herein do not necessarily represent the view of the Public Health Agency of Canada.
Minds In Motion®
Minds in Motion® is a community-based social program that incorporates low-impact physical activity and mental stimulation for people with early to mid-stage signs dementia and their care partners.
This program has no cost to attend, and is 100% funded through the generosity of donors.
Current Program Times and Locations
Chaplin Family YMCA (Cambridge)
Tuesdays 1:30 - 3:30 p.m.
Offered weekly September 9 - December 17, 2025 (no class November 4).
Stork Family YMCA (Waterloo)
Wednesdays 1:00 - 3:00 p.m.
Offered weekly September 17 - December 17, 2025 (no class November 5).
For more information or to register, contact the Alzheimer’s Society by phone (519-742-1422 ex 2090) or email.
Heart Wise and the YMCA
Our health management programs follow Heart Wise exercise guidelines developed by the University of Ottawa Heart Institute. A program or class at our YMCA that is designated and approved as heart wise will have the heart wise exercise logo. Heart wise exercise classes meet the following criteria:
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Encourages regular, daily aerobic exercise
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Encourages and incorporates warm up, cool down and self-monitoring with all exercise sessions
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Allows participants to exercise at a safe level and offers options to modify intensity
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Includes participants with chronic health conditions – physician approval may be required
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Offers health screening for all participants
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Has a documented emergency plan that is known to all exercise leaders, including the requirement of current CPR certification, phone access to local paramedic services and presence of a defibrillator.
Approved heart wise program classes cover different types of exercise with different levels of intensity.
Please visit Ottawa Heart Institute for further information: