tips for independent exercise

With these links, images and videos you can add some movement and physical activity independently, both indoors and outdoors!

• Nature sports locations in Ikaalinen and the surrounding areas! This list includes various nature trails, routes and activities. If there are any shortcomings in the list or you have additional information/complementary information or add destinations to the list, please send your information to eeva.lehtiniemi@ikaalinen.fi. Pictures of the destinations are also welcome.

  

Outdoor sports destinations 21.7.2022

July 21, 2022. Lean-tos and Campfire Sites Ikaalinen And the surrounding areas                         

• Family Friday idea is that Friday evening after work and school is dedicated to family activities. Each family member gets to decide what Friday will include in their own week and everyone commits to participating in the desired activity. The activity can be anything: a bike ride, yard games, sledding, a forest trip, swimming, board games, building a hut in the backyard, etc. It is a good idea to end the evening with a meal together, where you review the events of the evening. For younger children, you can make a few ready-made options for evening activities to choose from. Of course, the day could be Tuesday, if Friday is a bad time. How does that sound, could your family implement Family Friday?

 

• An easy home workout for seniors from the Age Institute. No equipment is needed for the workout.

https://www.voimaavanhuuteen.fi/content/uploads/2016/06/K%C3%84VELY-KEVYM-A4-16-netti.pdf

• A family's workout tips for doing tricks and exercising with children. Selections include animal yoga and living room circus!

https://neuvokasperhe.fi/liikkuminen/perheliikunta-kotona/

 

• You can also borrow exercise equipment from Ikaalinen Library with your library card. We offer, for example, kettlebells, walking poles, snowshoes, summer yard games, a few gym sticks, etc. 

https://ikaalinen.fi/kulttuuri-ja-vapaa-aika/kirjasto/palvelut/aineistot/

 

• The Finnish Back Association's Back Channel website has a comprehensive list of different exercises. The main focus of the exercises is on the well-being of the back and neck-shoulder area. Some of the exercises require spacers, such as a stick, rubber band or kettlebell. The website includes interval exercises, exercises that develop mobility, balance exercises and much more! You won't stop doing them on these pages!

https://selkakanava.fi/jumppaohjeita-selalle-ja-niskalle

 

• Voitas.fi is a movement bank for strength and balance training for seniors. The service allows you to search for individual movements or create ready-made exercise programs. Movements can be done sitting, standing, on a mat, with or without equipment.

https://www.voitas.fi/valmiit-ohjelmat/

 

• The website of the Finnish Federation of Elderly Care has compiled a long list of different exercises that are suitable for older people. The exercises have been compiled from various sources into a comprehensive information bank. The website has videos, picture instructions and verbal instructions. You can find chair exercises, ball exercises, brain exercises and much more!

https://www.vahvike.fi/fi/liikunta/jumppaohjeita

 

• Suomen LaTu website has lots of tips for outdoor exercise for the whole family. There are also tips for distance learning and emotional skills, for example.

https://www.suomenlatu.fi/uutiset/ulkoile/2020/ulkoiluvinkkeja-lapsille-ja-perheille.html

 

• Heiaheia is an app/website that allows you to keep track of your workouts. You can also add friends in the service, so you can encourage your friend by giving them a thumbs up or leaving an encouraging comment! You can create your own weekly exercise goals and participate in various exercise challenges. You can also sync most sports watches and activity trackers to the service, so your workouts will also be transferred directly to Heiaheia.

https://www.heiaheia.com/account

 

• The Sports Bank has collected over 300 games, plays and exercises that encourage movement.

https://sporttipankki.com/

 

• Parkour Academy and Circus School have made videos for families with children. The videos teach parkour, circus tricks and exercise together as a family.

http://www.parkourakatemia.fi/kotitreeni/

 

• Geocaching is a fun and adventurous hobby for the whole family. See the link for how to get started with geocaching.

https://geokätköt.fi/

 

• The "Hobbies at home" page has collected lots of tips for families with children. The page also includes exercise tips, such as dancing and circus skills.

http://www.harrastakotona.fi/?fbclid=IwAR2_gYQErhdJBR-pDonG8gGfk0KtY9bfvj2Eqvkj7FjsVU_bKqZnqo9NHn0

 

• The Age Institute's YouTube channel has collected over twenty 3-5 minute videos. With the help of the healthy lunch videos, you can travel around Finland and do muscle training at the same time.  

https://www.youtube.com/playlist?list=PLSGkbeFujqqFFP8M44o0agLqOUG6dFQWF

 

• The UKK Institute's YouTube channel includes videos on interval exercise, training videos, cottage exercise videos, instructions for self-care of the back, and lecture videos on healthy lifestyles.

https://www.youtube.com/channel/UCPz4JIzyN8oW0lTUjVU8e7A

 

• The Finnish Swimming Education and Lifesaving Association's website offers comprehensive material for learning to swim. The website includes videos, activity books, water games, etc. for children of all ages.

https://www.suh.fi/oppaat_ja_vinkit/verkkoaineistoja_etaopetukseen

 

• The School Sports Association's website offers tips for water sports, ball games, outdoor sports and many other physical activities with your child. 

https://www.kll.fi/materiaalit

 

• Mieli ry has a variety of relaxation exercises that you can do without any equipment. All you need is a quiet space. Relaxation exercises help you visualize your own body and move your thoughts away from everyday life.

https://mieli.fi/fi/mielenterveys/harjoitukset

 

• You can also find exercises for relaxation and conscious presence on the Mental Health Center website.

https://www.mielenterveystalo.fi/aikuiset/itsehoito-ja-oppaat/itsehoito/tietoisuustaidot/Pages/harjoitukset.aspx

 

• In the Finnish Rheumatology Association's Jumppasal, you will find joint-friendly instructions and videos for moving and exercising at home, in the sauna, in the swimming pool, and on jogging trails - with and without assistive devices.

https://www.reumaliitto.fi/fi/reumaliitto/tule-mukaan-osallistu/jumppasali

 

• On the Traditional Games page you will find traditional physical education and yard games for children. Some of the games are also available in video format.

https://www.perinneleikit.fi/leikit/