Table 1 Strength exercises to be performed using the senior exercise park with their respective levels of progression

Push-up bar

Participant pushes body up away from the bar and brings it down towards the bar.

Strengthens arms, back and core muscles.

Standing nearly perpendicular to the bar:

Level 1 – Wide grip.

Level 2 – Narrow grip.

Level 3 – Wide grip standing on a 10cm high block*.

Level 4 – Narrow grip, standing on a 10cm high block*

Level 6 – Narrow grip, hand release.

Level 7 – Narrow grip, front knee tucks.

Level 8 – Narrow grip side knee tucks.

Level 9 - Perform the push-ups with 1 hand. Hand on shoulder line.

Modified Pull-Ups

Participant pulls body up towards the bar.

Strengthens arms, back and core muscles.

Level 1–3 – Hands narrow (undergrip), increase distance from the bar (3 distances 3 distances determined by a line on the floor).

Level 4–6 – Hands wide (undergrip) – increase distance from the bar (3 distances)

Level 7–9 – Hands narrow (overgrip) – increase distance from the bar (3 distances).

Level 10–12 – Hands wide (overgrip) – increase distance from the bar (3 distances).

If the participant reaches RPE 4/10 again, the wooden 10-cm high block can be introduced on the exercise and all levels are repeated again.

Calf Raises

Participant raises the heels until the body is on tiptoes to work the calf muscles and, at the same time, climbs the finger steps to reach the highest point possible.

Important for stability, posture and mobility as well as help the blood circulation.

Level 1 – Facing the bar, double leg heel raise, 2 hands

Level 2 – Facing the bar, single leg heel raise, 2 hands

Level 3 – Side on to the bar, double leg heel raise, 1 hand

Level 4 – Side on to the bar, single leg (standing on outermost) heel raise, 1 hand

Level 5 – Side on to the bar, single leg (standing on innermost) heel raise, 1 hand

Bar – Hip Extension

Participant, with control and keeping back and knee straight and foot flexed, slowly take leg backwards tightening bottom muscles.

Strengthens gluteal and hamstrings muscles and works balance.

Alternating legs, 5 on each:

Level 1 – Comfortable speed

Level 2 – Pulse twice at the top part of the movement.

Alternating legs, 10 on each:

Level 3 – Comfortable speed

Level 4 – Pulse twice at the top part of the movement.

Alternating legs, 15 on each:

Level 5 – Comfortable speed

Level 6 – Pulse twice at the top part of the movement.

Step-ups

Participant steps up and down the platform.

Improves ability for using stairs and getting in and out the bath or bus.

Level 1 – Alternating legs, with hand support.

Level 2 – Alternating legs, no hand support.

Level 3 – 5 on each leg, with hand support.

Level 4 – 5 on each leg, no hand support.

Level 5 – 10 on each leg, no hand support.

Level 6 – Sideways, 5 on each leg, no hand support.

The 10cm high wooden block can be introduced before each level if participant reports a RPE greater than 7/10.

Bar – Hip Abduction

Participant moves their leg to side with straight knee.

Strengthens hip stabilizer muscles and works balance.

Level 1 – Comfortable speed, 5 repetitions, alternate legs.

Level 2 – Pulse twice at the top of the movement, 5 repetitions, alternate legs.

Level 3 – Comfortable speed, 10 repetitions, alternate legs

Level 4 – Pulse twice at the top part of the movement, 10 repetitions, alternate legs.

Level 5 – Comfortable speed, 15 repetitions, alternate legs.

Level 6 – Comfortable speed, 20 repetitions, alternate legs