General Fitness - Week 8
We are celebrating Seniors' Week by encouraging you to stay active, fit and well! Part of staying fit as we age is participating in a variety of activities and exercises. With the nicer weather our options are endless: golf, hike, garden, bike, or try this cardio energizer workout.
Staying active is a great way to maintain bone strength, improve balance to reduce falls and to maintain and increase your strength. Doing a variety of cardio workouts such as walking, biking, hiking will keep your heart healthy and can elevate your mood. Strength training is vitally important for building bone mass, maintaining your balance and keeping your independence. Spring and summer is an awesome time to take advantage of the outdoors and to get outside more often.
- For outdoor walking and biking, ensure you pace yourself. Start slowly and gradually increase the pace.
- If you are a golfer, pass on using the cart and try walking for your round to get your exercise. Golf is now open but just ensure that you are practicing social distancing.
- For strength training moves such as squats, make sure that you keep your chest up and sit backward. Developing leg strength will help you with your day to day activities.
- The saying “If you do not use it, you will lose it”, is true so try to schedule in activity daily.
- Walking is one of the best activities that you can do. You can walk in your neighborhood or take it to a non-busy pathway to challenge yourself. As paths, parks and green spaces get busier, ensure you practice physical distancing.
- Using the stairs, if you are able to, more often, is a great way to build leg strength.
- If you are sitting for long periods, try to take frequent active breaks. You can do sit to stands, or leg extensions from the chair.
- Make sure to stretch and keep your joints mobile every day.
Whether you are walking, running, biking, playing golf or anything else, ensure you engage the core while reminding yourself of the use of proper posture. Check in every few minutes on your posture.
Listen to your body when you engage in physical activity. Exercising with pain is not recommended. Slow it down, reassess posture and technique.
Check out the City webpage at home for many different workout options offered to add mobility and strength training into your routine.
There is risk of injury when participating in exercise, physical fitness and physical training programs. If you have any concerns or questions about whether or not you should participate in exercise activities demonstrated on this website or videos offered on this website, you should consult with a physician or other health-care professional before starting any exercises.
The purpose of this NOTICE AND DISCLAIMER OF LIABILITY is to inform you that this website offers health and fitness information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.
BY PARTICIPATING IN EXERCISE ACTIVITIES FEATURED OR VIDEOS OFFERED ON THIS WEBSITE, YOU DO SO FREELY AND VOLUNATARILY AND ASSUME ALL OF THE RISKS AND HAZARDS OF PARTICIPATION, INCLUDING THE LEGAL RISK. THE CITY OF CALGARY DISCLAIMS ANY LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES AND ASSUMES NO LIABILITY OR RESPONSIBILITY FOR ANY LOSS, PERSONAL INJURY (INCLUDING DEATH) OR DAMAGE (INCLUDING PROPERTY DAMAGE) SUFFERED BY ANY PERSON AS A RESULT OF THE USE OR MISUSE OF ANY INFORMATION, THIS WEBSITE AND VIDEOS MADE AVAILABLE ON THIS WEBSITE.
In consideration of performing or participating in these exercises shown on this website, you hereby agree to release and hold harmless The City of Calgary its officers, employees, volunteers and agents, against any loss, liability, damage, cause of action, cost, or expense of any nature whatsoever, including without limitation reasonable solicitors’ fees and other legal costs.
Marching on the spot warm up
You may start the skip with a light jog or from a dead start space depending.
Lift one knee up explosively and lift both arms at the same time as you jump up and forward on one leg. -Land on the same leg and switch legs on the ground to skip with the other leg.
To modify perform a smaller jump.
Start in a comfortable stance with enough space to jump laterally.
Load your jumping side by getting into your hip, then jump explosively as far as possible to the side.
When landing and during the ground contact time, the support knee must stay inside the foot. Try to land softly.
Repeat immediately on the other leg to return to the starting position. - To modify remove hopping motion, or just laterally lunge.
Single-leg vertical jump
Start in a single-leg stance. Hold the non-jumping leg in a stationary position while jumping.
Explosively jump up to a maximum height using your arms to assist.
Land in the same starting position.
Alternate between legs for the moderate 1 minute and then explode single sided for 15 seconds each of the intense burst.
Modify by hoping on both legs, or just squatting and coming up onto the toes.
Lift your arms above your head when your feet come together. Keep a slight bend in your elbows as you raise your arms.
Lower your arms parallel to the ground when you hop open your feet.
To modify tap out one leg out to the side at a time while performing the arms.
Squat Jump with 180° Rotation
Get into a squat position with your thighs slightly above parallel and feet shoulder-width apart.
Explosively jump up to a maximum height and rotate 180° in the air then land in the same starting position (squat position) and repeat immediately.
To modify squat and then pivot 180' while holding squat position.