Page 44 - HLIF Manual

ALTERNATIVE FITNESS

YOGA
Yoga is an ancient system of movement much like a martial art (karate). It has become very popular in the
United States and other countries around the world, though it began in Asia. Yoga is helpful for strength-
ening all aspects of the body through slow, smooth movements. Strengthening the core can lead to bet-
ter posture and can lower the chance of back injuries. Yoga leaves your mind feeling energized and ready
to face the challenges of a new day. Certain types of yoga focus on a gentle, restorative flow that can be
relaxing at the end of a stressful day. Yoga can be done as a group, with a partner, or even by yourself.
There are many types of yoga, so it’s easy to find one that meets your goals. You can find yoga videos
at youtube.com as well as in DVD form. If you enjoy working with a group, find your neighborhood yoga
studio, or check out other local fitness facilities. Most have classes.

HIKING
Hiking is taking a walk in the wilderness or other natural environment, sometimes with a destination in
mind. People often hike to a specific destination such as a waterfall, hilltop, cave, or some other natural
or historical feature. Some hikes can be fast, just a few minutes over a short distance. Other hikes can
last hours, or even days, and cover many miles. A long hike is usually called backpacking and can last any-
where from a couple days to several months. Hiking is a great way to get out and enjoy the outdoors on a
beautiful day, learn about the area, and improve muscular strength and endurance. Be sure to wear shoes
that have adequate grip when you go hiking. Boots are safer because they have better ankle support, and
the soles grip the ground better than tennis shoes do. A hiking workout is a great way to strengthen the
lower body muscles and improve endurance as well. Check out Special Olympics Arizona’s Unified Hiking
club for new trails to do!

ROCK CLIMBING
Rock climbing is not for everyone, but it can be a great challenge and has become popular across the
world. You don’t have to climb Mount Everest to get a workout. There are a few different types of rock
climbing. The easiest type is called “bouldering” and can be done without special gear, though a helmet
is always recommended. Bouldering is climbing on terrain that is not high above the ground, usually just
a few feet, so if you happen to fall you can jump down to the ground. The next level is rock climbing with
a rope and harness. This requires more people to be involved to help make sure you don’t fall. You are
attached to a rope and climb up a taller cliff while someone holds the rope. This is the most popular type
of rock climbing and can be done both indoors at a center or outdoors in the wilderness.

CANOEING AND KAYAKING
If you live close to a body of water, canoeing or kayaking can be a fun active experience. This is a great
way to increase the muscular strength and endurance of the upper body. You may find a variety of plac-
es on a nearby lake or river where you can rent a canoe or a kayak if you don’t own one yourself. If you
choose this form of exercise, make sure you go with someone who is experienced and that you use safety
precautions. If you’re really interested in knowing more, consider taking a certification course to prepare
you for canoeing and kayaking on all types of water. Never canoe or kayak by yourself. It’s important to
have someone with you in case of an emergency.

BIKING
Biking has become one of the most popular activities around the globe. It’s a wonderful way to work car-
diovascular endurance as well as strengthen and increase the endurance of the lower legs. Biking is ac-
cessible to most people, but safety precautions have to be taken seriously. Always wear a helmet. Biking
is one of the most dangerous activities, because it typically is done while sharing the road with vehicles.
If you bike, try to find a path or side road where it’s safe to bike. Mountain biking has also become very
popular, and the same precautions of wearing a helmet apply. It’s helpful to be familiar with the terrain
when biking in backcountry hills or mountains, or go with an experienced mountain biker.
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