Staying active is one of the most impactful choices you can make for your health. No matter your age, fitness level, or past experience, finding a routine that fits your lifestyle is key to long-term well-being.

To help our community members meet their physical activity goals, the N.C. Cooperative Extension Cherokee County Center offers and supports a variety of evidence-based, community-focused exercise programs. Whether you want to build strength, improve your balance, or simply get moving outdoors, we have a program for you.

If you are looking to build strength, increase your energy, and make daily activities easier—like carrying groceries or keeping up with the grandkids—the LIFT program is an excellent fit.

• What it is: An 8-week, evidence-based strength and conditioning program specifically designed for older adults.
• What to expect: Led by certified Extension instructors, each one-hour session guides participants through a safe warm-up, eight core full-body strength exercises (using hand weights and resistance bands), and a cool-down.
• The Bonus: Sessions also include helpful nutrition education, healthy recipes, and group conversations centered around healthy aging. Local participants consistently report measurable improvements in their flexibility, balance, and overall physical endurance!

For a low-impact option that harmonizes the mind and body, our Tai Chi sessions offer incredible preventative health benefits.

• What it is: Utilizing the Sun style of Tai Chi, this program uses gentle, fluid, and mindful movements specifically geared toward improving joint health and stability.
• What to expect: Because it features a higher stance and easy-to-learn "follow-steps," it is exceptionally safe and comfortable for adults with arthritis, chronic back pain, or general mobility stiffness.
• The Benefits: Tai Chi focuses heavily on core principles of physical balance, postural alignment, and deep breathing. It is highly regarded by health professionals for its proven ability to reduce stress, alleviate joint pain, and dramatically lower the risk of falls.

If you prefer a casual, social environment where you can enjoy the natural beauty of Western North Carolina, lace up your sneakers for Murphy on the Move.

• What it is: A welcoming, community-driven walking club designed to help adults hit their recommended physical activity milestones in a fun, group setting.
• What to expect: The club gathers weekly to walk, socialize, and explore scenic trails. A favorite mainstay is the beautiful Murphy Riverwalk (meeting at Konehete Veterans Park), but the club also hits the road on the last week of the month to explore other local gems, like Andrews Heritage Park or the Chatuge Dam trail.
• The Vibe: All paces and fitness levels are welcome. It’s an ideal way to build physical accountability, clear your mind in the fresh mountain air, and make lasting friendships with your neighbors.

Your journey to a healthier, more active life is just a phone call away. Because program dates, seasonal walking schedules, and registration windows change throughout the year, please contact the Cherokee County Extension Center at (828) 837-2210 to see which classes are currently forming or to reserve your spot!