Seniors exercise park
Coburg Seniors Exercise Park
Coburg Seniors Exercise Park is designed especially for older people with equipment to help improve balance, strength, functional movement, joint range of motion and mobility.
The equipment has been installed in partnership with the National Ageing Research Institute (NARI). At each piece of equipment you will find a sign showing exercise instructions, developed by NARI.
For more details on the equipment please contact the Living and Ageing Well Officer by phoning Merri-bek Council on 9240 1111.
Get started
Find on this page a range of exercise instructions that have been developed by NARI. You can also download the My Enjoy App to help you get started.
Exercises and instructions
The below exercise instructions have been developed by the National Ageing Research Institute to help seniors access exercise tools to age well. To support your exercise, please consider the following best practice advice:
- Warm up before exercising, such as walking around the park for 5 mins.
- You can initially exercise one minute on each station and gradually increase the time.
- Once you feel more confident and able to perform with ease, you can make it harder by increasing the number of repetitions over a longer period.
- Allow yourself time to rest after each exercise station.
Balance beam
Walk along the beam at your normal speed, using a hand for support as needed. This exercise improves your balance for walking safe on awkward surfaces such as uneven paths.
Stairs
Hold on to the rail. Step up and down the stairs. This exercise raises your heart rate and strengthens the leg muscles.
Core twister
Hold on to the rail. Step up and down the stairs. This exercise raises your heart rate and strengthens the leg muscles.
Walking ramp and net
While holding onto the bar, stand on the plate and slightly bend your knees. Twist your body side to side. This exercise improves the strength of core muscles and back mobility.
Pull-up bar
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. This exercise strengthens your arms, shoulders, back and core muscles.
Finger stairs and calf raises
Climb up the steps with your fingers one at a time while rising on your toes. This exercise improves the agility and mobility of your fingers and shoulders while improving your stability and posture.
Sit to stand
Sit down and stand up from the seat. Or stand then squat to touch the bench. This exercise strengthens your leg and back muscles.
Balance stool
Stand on the stool and hold the bar with two hands. Push down on the edges to rock the board side to side. This exercise improves balance, strengthens the hip and deep muscles that support the spine.
Step up
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. This exercise strengthens the leg muscles and improves ability for using stairs.
Push-up bar
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. This exercise strengthens you arms, shoulder, back and core muscles.
Shoulder arches
Stand facing and in the middle of the equipment. Grip a ball with one hand and move the ball along the bar. Alternate hands. This exercise is for the chest, elbow and shoulder mobility and flexibility.
Hand roll
Grip the handles in both hands and gently turn the wheel. This exercise helps mobility of the neck, shoulder and elbow joints.
Snake pipe – big wave
Stand with your side to the snake pipe. Hold the ring I one hand and, without touching the bar, move it from one end to the other while walking. Alternate sides. This exercise improves strength and shoulder mobility.
Snake pipe – small wave
Stand facing the snake pipe. Without moving your feet, move the ring from one end to the other without touching the bar. This exercise strengthens and mobilises the shoulders and back, and improves reaching skill and balance.
Taps on platform
Alternately raise your right and left foot to tap the platform, while bending at the knee. Hold on to the rail for support. This exercise raises your heart rate and strengthens the leg muscles.
Gangway
Walk slowly along the bridge using the support rails as needed. This exercise improves balance on uneven and unstable surfaces.
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