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Family Fitness | Youth | Adults (14 years+) | Active Aging & Adaptive | Fitness Tips | Recipes

Alphabet Workout: Exercise game to do with your kids
Family Yoga: Play this yoga-version memory game. The player with the most matches win! (Read the game instructions here.)
Family Yoga Video: 25 minutes of stretchy fun moves!
Cardiovascular workout for the whole family
Exercise Toybox: For parents working at home with small kids, try these tricks to create movement opportunities for youngsters!
- Sidewalk chalk can be used for outdoor workouts to draw agility ladders, four square or hopscotch, or to create a “balance beam” or mark a path through an elaborate obstacle course. Painter’s tape can be used to mark hardwood floors in the same way.
- Household items can be used as weights. Be careful here to ensure that it's not too heavy for the child. Canned veggies, plastic milk cartons and laundry detergent containers may be good options.
- Paper or plastic cups can be used to create obstacle courses or relay races.
- Pillows can serve as unstable surfaces to incorporate balance exercise.Chairs, tables, boxes, blankets and towels can be used to create tunnels and things to climb over and under as part of indoor obstacle courses.

New to running and not sure where to start? Check out Couch to 5k to get started!

THPRD Fitness Bingo

Winter Walk + Roll Day - 2.24.21: Wet Weather Doesn't Mean You Need to Stay Inside!
Kids Fitness Classes on Facebook Live
KIDZ BOP Dance Along
Zumba Kids | I like to Move It
Zumba Kids | Electronic Songs - Minions
Cosmic Kids Yoga - Squish the Fish
Cosmic Kids Yoga - The Very Hungry Caterpillar
Cosmic Kids Yoga - Enzo the Bee
Running Safety and Etiquette: Use these guidelines when running or walking on our trails
Jump Rope Fun
Jump Rope Games - Here are a few of our favorite jump rope games for different ages and learning goals
Let's Move: Staying Active for Kids
Dare Dice - Use this template to make your physical activities more fun.

Take a stretch break at your desk!

NEW! Chair workout with a theraband, 30 minutes
NEW! Chair workout with Kimo, 40 minutes
Chair workout with Jeanette, no equipment, 55 minutes
Silver&Fit, 30-minute Live Workouts (Every Monday-Friday at 10am on Facebook)
Adaptive Yoga Live Workouts (Tuesday, Thursday and Saturday at 11am on Zoom)
Wheelchair Core Workout
Standing Pilates Class for 55+
Yoga, 30-minute Gentle Yoga
Yoga, 50-minute Gentle Yoga
Tai Chi for Beginners- Warm Up
Tai Chi Yang 8
Tai Chi 24 Form
Tai Chi, 108 Form
Chair Exercises: These seated exercises include photos with easy to follow moves to keep you active at home.

Don't take your hands for granted. Use the exercises to help with range of motion.

Fall Prevention Webinar

Decrease your fall risk, stay healthy and on your feet!

Fitness Tip: Portion Size
- Many people don't read serving sizes on food packaging and base their meal sizes off of what they get at restaurants. This can lead to an excess consumption of calories, making difficult to lose weight. By understanding what is considered proper portioning individuals are able to make more educated decisions on their weight loss journey and develop good eating habits. Learn more about portion sizes and keep your body from feeling bloated and lethargic, and keep your blood sugar at a healthy level.

Fitness Tip: Avoid running injuries
- Warm up prior to running! It only takes a couple of minutes and it's totally worth it.
- Do less! It's about tissue adaptation. That means that you may feel great during your run and decide to go for a bit longer, then the next day or two you experience pain. Tendons, ligaments, and muscles getting used to running is something you may not 'feel' while you are running. The general rule is to increase only 10-20%.
- Stretch following your run! I have been guilty of hopping in my car following a run and forgetting to stretch a bit. The result is aching in my hips, low back, and calves. This, like warming up, takes so little time it's totally worth it. And I’ll put a word in here too about foam rolling; a must!

Bridge: This bridge tip movement will help you open up your hip flexors as well as engage your glutes
Rotating Lunge and Reach: A full body move to incorporate into any workout
Perfecting Your Lunge: Helpful tips
Fitness Tip: Be creative with household items in your workouts!
- 1 lb - canned goods, a bottle of vinegar, salad dressing
- 2-3 lbs - bottle of wine
- 4-5 lbs - small bag of pet food, a small bag of potatoes or a medium bag of rice
- 8 lbs - a gallon of water or milk
- 10 lbs - a large bottle of laundry detergent
- Make your own band or strap with a pair of leggings, a belt or even a scarf!
Fitness Tip: Get Stronger with Unilateral Exercises!
Fitness Tip: Unilateral Reverse Fly

Fitness Tip: Be sure you have a safe and effective work out at home with these tips:

Find the right space. If you're mainly doing yoga and pilates, you may only need enough space to lay down a yoga/exercise mat. If you're doing cardio, weights, and traveling movements, make sure you have an area at least 5 feet by 5 feet that is clear of furniture, rugs, and any other objects that may trip you up. If you're doing movements in an area with thick carpeting, I recommend putting an exercise mat down and be careful with jumping movements if you have low ceilings.

Prepare for your workout. Remove distractions and have water nearby.

Always warm up before beginning any workout and NEVER exercise beyond the level at which you feel comfortable.

Stop exercising immediately if you experience pain, shortness of breath, dizziness, lightheadedness, or any other discomfort. If any of these symptoms persist after you stop exercising, please seek medical help immediately.

Fitness Tip: Plank!

The humble plank is a great body weight strength move that does not get enough credit, in my opinion! Plank on your hands to get more work for arms and shoulders or plank on your forearms for more of an abdominal focus. Start with a 30-second plank and then work up to a minute or more. From your forearm plank, try tapping your knees lightly to the floor or 'sawing' your body forward and back for more of a core burn!