Location: Central Park Community Centre - 80 Lonsdale Circuit, Hoppers Crossing

The Central Park Seniors Exercise Park has been designed specifically for older people, to help improve physical and mental wellbeing.

The Park features a range of outdoor equipment to help improve your balance, strength, functional movement, joint range of motion and mobility.

It’s free to use and it’s a great way to socialise and have some fun at the same time!

There are instructional signs located within the Park as well as instructions on our website below to help you use the equipment safely.

The facility was built in partnership with the National Ageing Research Institute (NARI) and Wyndham City and funded through Gandel Philanthropy.

Research Project: Track Your Health and Fitness

Interested in tracking your health and fitness using the Central Park Seniors Exercise Park equipment?

Want to learn how to get the most out of the equipment, with the help of a trained fitness instructor?

If you are over 65 years and older; are generally active but you do not exercise regularly and do not use a walking frame, then we want to hear from you!

The National Ageing Research Institute is running a research project called ‘ENJOY’ tracking the health and wellbeing of park users over time, to understand the impact that these facilities can have for seniors.

For the first 12 weeks of the trial, you will get to attend two weekly sessions (1 – 1.5 hours each) at the Central Park Seniors Exercise Park with a trained instructor. After those 12 weeks, you’ll then have the option to continue exercise, with your participation monitored for another 6 months.

Spaces are limited. To find out more and book your place, contact Patiz Levinger from the National Ageing Research Institute on 03 8387 2626 or enjoy@nari.edu.au.

Information for Senior Fitness Instructors and Health Care Providers

The Central Park Seniors Exercise Park is free to use and is not intended for exclusive commercial use.

Printed instructional guides are available in Central Park Community Centre along with up to 12 audio devices equipped with an outdoor hearing loop for facilitator led group sessions in the Park.

More Information: Wyndham City, Sport & Recreation Team via email LeisureFacilitiesGroup@wyndham.vic.gov.au or call 9742 0777.

Central Park Seniors Exercise Park Instructions

The national physical activity guidelines recommend older people to be active on most, preferably all, days every week. Doing some physical activity, even a little bit, is better than doing none.

Download the Australia’s Physical Activity and Sedentary Behaviour Guidelines.

Warm Up: It is recommended that you perform a general warm up before using the exercise stations. A general warm up could include 5 minutes of walking around the park. There is a warm up track around the equipment along with the park’s path.

Rest: Please allow yourself 2-3 minutes rest between after each exercise station or longer if you feel that you need it.

Health and Safety

These instructional resources are for your general information only. Please consult with your healthcare provider if you have or suspect you have a medical problem or any health risk factors. Please be advised that the use of the exercises, advice and information included in this resource is at your own risk.

Finger Stairs (1)

Finger Stairs

Core Twister 1

Core Twister

Hand Roll 1

Hand Roll

Shoulder Arches

Shoulder Arches

Balance Beam 1

Balance Beam

Sit and Stand 2

Sit to Stand

Balance Rail 1

Balance Rail

Walking Ramp

Walking Ramp and Net

Step and Calf

Step and Calf

Balance Stool

Balance Stool

 
Wave Bar

Wave Bar

Gate Way

Gangway

Step and Stair

Stair

 

 

Finger Stairs (1)

 

Finger Stairs

This exercise improves the agility and mobility of the fingers and shoulders.

Climb up with your fingers one step at a time to reach the highest point possible. Rest as needed between each attempt.

Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period.

•    Beginner: 30 seconds – 1 minute
•    Intermediate: 1 – 2 minutes
•    Advanced: 2 – 3 minutes

View a short instructional video

Core Twister 1

Core Twister

This exercise improves the strength of core muscles and back mobility.

Stand on the plate and slightly bend your knees. Twist your body from side to side while holding to the bar. Go slowly, look straight ahead and focus on stabilising your core. Rest as needed between each attempt.

Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period.

•    Beginner: 30 seconds – 1 minute
•    Intermediate: 1 – 2 minutes
•    Advanced: 2 – 3 minutes

View a short instruction

Hand Roll 1

Hand Roll

This exercise helps mobility of the neck, shoulders and elbow joints.

Grip the handles in both hands and turn the wheel in the same direction. Rest as needed between each attempt.
Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period.

•    Beginner: 30 seconds – 1 minute
•    Intermediate: 1 – 2 minutes
•    Advanced: 2 – 3 minutes

View a short instructional video

Shoulder Arches 1

Shoulder Arches

This exercise is for the chest, elbows and shoulder mobility and flexibility.
Stand in the middle of the equipment. Hold a ball with one hand and move the ball along the bar. Alternate hands. Rest as needed between each attempt.

Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period.

•    Beginner: 30 seconds – 1 minute
•    Intermediate: 1 – 2 minutes
•    Advanced: 2 – 3 minutes

View a short instructional video

Balance Beam

Balance Beam

This exercise can improve balance.

Walk along the beam at your normal walking speed, using one hand for support. Gradually reduce the use of hand support. Rest as needed between each attempt.

Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period.
•    Beginner: 30 seconds – 1 minute
•    Intermediate: 1 – 2 minutes
•    Advanced: 2 – 3 minutes

View a short instructional video

Sit and Stand 2

Sit to Stand

This exercise strengthens your leg and back muscles.

Sit down and stand up from the seat. Or stand to squat and touch the bench. Rest as needed between each attempt.

Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period.

•    Beginner: 30 seconds – 1 minute
•    Intermediate: 1 – 2 minutes
•    Advanced: 2 – 3 minutes

View a short instructional video

Balance Rail 1

Balance Rail

This exercise raises your heart rate and strengthens the leg muscles.

Hold on to the rail. Alternatively raise your right and left foot to tap the platform, bending at the knee. Rest as needed between each attempt.

Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period.

•    Beginner: 30 seconds – 1 minute
•    Intermediate: 1 – 2 minutes
•    Advanced: 2 – 3 minutes

View a short instructional video

Walking Ramp

Walking Ramp and Net

The exercise helps with balance and strengthens the leg muscles.

Walk up the ramp and step down either through the net, without hitting the ropes. Rest as needed between each attempt.

Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period.

•    Beginner: 30 seconds – 1 minute
•    Intermediate: 1 – 2 minutes
•    Advanced: 2 – 3 minutes

View a short instructional video

Step and Calf

Step Up

This exercise strengthens the leg muscles.

Hold on to the rail. Step up on the platform, leading with the same leg up and down e.g. left leg and then alternate with the opposite leg e.g. right leg. Rest as needed between each attempt.

Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period.

•    Beginner: 30 seconds – 1 minute
•    Intermediate: 1 – 2 minutes
•    Advanced: 2 – 3 minutes

View a short instructional video

Balance Stool

Balance Stool

This exercise strengthens the deep muscles that support the spine.

Stand on the stool and hold the bar with two hands. Push down on the edges to rock the board side to side. Rest as needed between each attempt.

Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period.

•    Beginner: 30 seconds – 1 minute
•    Intermediate: 1 – 2 minutes
•    Advanced: 2 – 3 minutes

View a short instructional video

Wave Bar

Wave Bar

This exercise improves strength and mobility of the shoulders.

Hold the ring in one hand and move the ring from end to the other without letting it touch the bar. Alternate hands.

Rest as needed between each attempt.

Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period.
•    Beginner: 30 seconds – 1 minute
•    Intermediate: 1 – 2 minutes
•    Advanced: 2 – 3 minutes

View a short instructional video

Gate Way

Gangway

This exercise can improve balance.

Hold the support rails. Walk slowly along the bridge, two feet per step. Rest as needed between each attempt.

Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period.
•    Beginner: 30 seconds – 1 minute
•    Intermediate: 1 – 2 minutes
•    Advanced: 2 – 3 minutes

View a short instructional video

Step and Stair

Stairs

This exercise raises your heart rate and strengthens the leg muscles.
Hold on to the rail. Step up onto the stairs, placing both feet on each step. Walk over the bridge and back. Rest as needed between each attempt

Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period.

•    Beginner: 30 seconds – 1 minute
•    Intermediate: 1 – 2 minutes
•    Advanced: 2 – 3 minutes

View a short instructional video

 

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