General Fitness - Week 2
Cardio & Strength
These general fitness exercises are meant to help you get up and get active.
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.
1. Nature Walk
As often as you can
Walk for physical and mental health
Feeling frazzled? Nature can support us in settling down. Head into the trees of nearby naturalarea and focus on deep breathing, as you exhale give yourself permission to let go. As little as a 10 minute walk will help ease your mind, but once you are there you may find you want to stay alittle longer.
2. Stair Accumulator
2-3 sets, 2-4 times a week
How to use the stairs for exercise
Walk up one step and back down. Walk up two steps and back down. Repeat slowly adding one more step each time until you reach the top of your stairs. Ensure you have bare feet or proper footwear as slippers can be dangerous.
Add weight for more of a challenge.
3. Speed Skater Lunge
3 sets, 10-20 reps, 2 times a week
How to lunge like a speed skater
In a standing position, put all of your weight on your right leg then hinge at the hip. Slide your left leg back behind you on the floor. Then repeat with weight on left leg. As this becomes easier add a hop from right to left leg as you shift the weight. Make sure your knee stays over your foot all times.
4. Grapevine Run
3 sets, 8 reps, whenever you feel fatigue fom sitting too long
How to run in a side step
Run or walk sideways and crossing the leg in front and behind your support leg alternately. Keep the shoulders facing forward and rotate only the hips.
5. Bear Crawl
2 sets, 10 reps, 2 times a week
How to perform a bear crawl
A more advanced move to incorporate if you do not have any wrist or shoulder issues. Begin on hands and toes. Move the left leg and the left arm to the side at the same time, then follow with the right leg and right arm. Crawl side to side or forward back.
Images courtesy of Physiotec