Page 45 - HLIF Manual

ALTERNATIVE FITNESS

SWIMMING
Swimming is a full-body workout that develops cardiovascular endurance. Swimming can vary from sim-
ply playing in the water to swimming a long distance. This sport is ideal for people who have difficulty
walking or running, or who have chronic joint pain. Because swimming is a total-body workout, it’s re-
garded as one of the best activities to rehabilitate from injury, illness or chronic weakness. It’s ideal to
take lessons when learning to swim. Swimming should always be done with a partner for safety.

YARD WORK OR HOUSEWORK
Yard work may not always be fun, but why not let the body benefit from it. Yard work can be physically
demanding, whether you’re digging a garden, raking leaves, mowing the grass, or painting a fence. Think
about all the muscles you’re using. Housework can also be good exercise, from stretching to dust the top
of a bookcase to pushing and pulling a vacuum around, to carrying laundry up and down stairs. Include
these activities when you’re considering how much activity you get in a day. When cleaning the house,
add a few squats, push ups or jumping jacks in between rooms. These are just a few ideas about alterna-
tive options to what most people consider traditional fitness routines such as lifting weights or going for
a jog. Feel free to brainstorm some ideas of your own. Anything movement related that you enjoy can be
part of your fitness regimen, and is a great way to keep active without getting bored. Go out, move, and
enjoy life!

SUGGESTED ACTIVITY: DESK EXERCISES

TIME MATERIALS
5-10 mins CHAIRS

ACTIVITY
- Do each of activities listed suggested for exercises at your desk on page 44 as a group.
- Have participants come up with additional exercises to be done from a chair and share with the
group.

COACH’S NOTES
It may be helpful to find images online of stretches from the chair.

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