Strength exercises Strength exercises that you can do using the Seniors Exercise Park. Expand Sit to Stand Aim This exercise strengthens your leg and back muscles. Instructions Sit down and stand up from the seat. Use hand support if needed. Step Up Aim This exercise strengthens the leg muscles and improves ability for using stairs. Instructions Step up on the platform, leading with the same leg up and down. Alternate with the opposite leg. Hold on to the rail for support if needed. Push-Up Aim It strengthens your arms, shoulders, back and core muscles. Instructions Stand arm distance away from the bar and hold it with your hands apart. Slowly lower your body toward the bar and then push away to return to the starting position. Pull-Up Aim The exercise strengthens your arms, shoulders, back and core muscles. Instructions Grip the bar and walk your feet forward to 10cm in front of the bar, pull your body towards the bar and then slowly lower back to the starting position.
Balance exercises Balance exercises that you can do using the Seniors Exercise Park. Expand Balance Stool Aim This exercise improves balance, strengthens the hip and deep muscles that support the spine. Instructions Stand on the stool and hold the bar with two hands. Push down on the edges with your legs to rock the board side to side. Gangway Aim This exercise improves balance on uneven and unstable surfaces. Instructions Walk slowly along the bridge using the support rails as needed. Balance Beam Aim This exercise improves your balance for walking safely on awkward surfaces such as uneven paths. Instructions Walk along the beam at your normal walking speed, using hand for support as needed. Taps on platform Aim This exercise raises your heart rate and strengthens the leg muscles. Instructions Alternately raise your right and left foot to tap the platform lightly, while bending at the knee. Hold on to the rail for support.
Coordination and functional exercises Coordination and functional exercises that you can do using the Seniors Exercise Park. Expand Stairs Aim This exercise raises your heart rate and strengthens the leg muscles. The movement helps with daily activities such as going up and down the stairs. Instructions Hold on to the rail. Step up and down the stairs. Walking Ramp and Net Aim The exercise helps with balance and strengthens the leg muscles. It also helps with negotiating obstacles, and clearing and positioning your feet when walking. Instructions Walk up the ramp and step down through the net without hitting the ropes. Use hand support as needed. Snake Pipe – Small Wave Aim This exercise strengthens and mobilises the shoulders and back, improves reaching skill and balance. Instructions Stand facing the snake pipe. Without moving your feet, move the ring from one end to the other without touching the bar, swapping hands as you come back to the middle. Finger Stairs and Calf Raises Aim This exercise improves the agility and mobility of the fingers and shoulders while improving your stability, posture, and strength of the calf muscles. Instructions Climb up the steps with your fingers one at a time to reach the highest point possible, while rising up on your toes.
Mobility and flexibility exercises Mobility and flexibility exercises that you can do using the Seniors Exercise Park. Expand Snake Pipe – Big Wave Aim This exercise improves strength and mobility of the shoulders. Instructions Stand with your side to the snake pipe. Hold the ring in one hand and, without touching the bar, move it from one end to the other while walking, alternate sides. Hand Roll Aim This exercise helps mobility of the neck, shoulder and elbow joints. Instructions Grip the handles in both hands and gently turn the wheel. Shoulder Arches Aim This exercise is for the chest, elbow and shoulder mobility and flexibility. Instructions Stand facing and in the middle of the equipment. Grip a ball with one hand and move the ball along the bar. Alternate hands. Core Twister Aim This exercise improves the strength of core muscles and back mobility. Instructions While holding onto the bar, stand on the plate and slightly bend your knees. Twist your body from side to side.