Gentle fitness - Week 9

Exercises to improve walking posture and technique

As the weather turns nicer, we all want to get outside more. Exercising outdoors is the perfect way to get some fresh air, vitamin D and a dose of healthy activity. This week we explore tips and ideas to stay healthy, fit and safe while exercising outdoors.

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Tips on How to Stay Safe and Active Exercising Outdoors

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Working outside is a convenient way to increase your fitness levels specially as the weather improves in Calgary. Here are some tips on how to stay safe while outdoors:

  • Schedule outdoor activities at cooler times of the day
  • Ensure you pace yourself. Start slowly and gradually increase the pace
  • Wear protective gear such as a hat, sunscreen and a helmet
  • Ensure you stay hydrated. Bring water with you
  • As paths, parks and green spaces get busier, ensure you practice physical distancing
  • Be aware of your surroundings and the environment you are in
  • Ensure that you are breathing throughout your exercise session. Try and stay away from traffic and polluted air.

Whether you are walking, gardening, 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.

Outdoor Activities can Include:

  • Walking
  • Biking
  • Golfing
  • Yoga and Tai Chi or Qi Gong
  • Gardening and Yardwork

A note about safety

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.

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Jumping Jacks

How to do jumping jacks

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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.


X-jump or Superstars

How to do X-jump or superstars

Start in a squat position with a wide stance and your arms hanging in front.

Jump up explosively and open your arms above your head.

Land in the starting position and repeat. - To modify do not jump just squat and then explode to standing.


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Push-up

How to do push-ups

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Lie on your stomach with your knees bent. Place your hands under your shoulders.

Raise and lower your chest by straightening and bending your elbows.

Return to your original position. Keep your gauze 6 inches in front of you to maintain a neutral neck.

To progress perform from toes. ​


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Squat Jump or Full Body Extension

How to do squat jump or full body extension

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Stand with your feet shoulder width apart.

Jump and land in a squat position, then repeat.

When landing, make sure your knees don't go beyond your toes and that they are centered with your feet and back straight.

To modify omit the jump and just come up onto toes with arms overhead. ​


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Ladder Plank or Plank Hold

How to do ladder plank or plank hold

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Position yourself in a push-up position. Lower down onto your elbows and back again on your hands. Ensure your shoulders remain over your elbows.

Alternate between your right and left elbows and hands.

To modify perform from knees, or just hold the plank position. ​


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Lateral Hop

How to do lateral hops

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Start with your feet shoulder-width apart in a comfortable position next to a hurdle or rolled up towel.

Jump laterally over the obstacle.

Immediately repeat the hop back to the starting side when landing.

To modify hop over one foot at a time ​



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