Find Workouts Here
Whether you are just starting out or need some more options to add to your program, these workout demonstrations can be used for anyone looking to be healthier. Click the link below to follow along with our free workout demonstration(s). These 30-minute workouts can be done anywhere with no equipment needed and includes modified versions for beginners. Keep scrolling to find more exercise tips and resources.
Exercise tips and best practices
Getting Started Safely
If you've never exercised before, or it's been a significant amount of time since you've attempted any strenuous physical activity, keep the following health precautions in mind:
If you have health concerns such as limited mobility, high blood pressure, diabetes, heart disease, or asthma get medical clearance from your provider first.
Warm up with dynamic stretches. These are movements that activate and prepare the muscles you will be using such as, leg kicks, arm swings, or walking lunges. You can also complete a slower, less intense version of the exercise you will be doing.
Cool down after your workout by taking some time to stretch your muscles or walk slowly, this will allow your heart rate to return to its resting state.
Stay hydrated by drinking plenty of water before, during, and after you exercise.
Listen to your body. If you are feeling pain or discomfort stop. If you can slowly resume without this pain, then do so. However, if you are pushing through pain, you should discontinue the movement causing this pain.
How much exercise do I need?
One thing to keep in mind when thinking about exercise is something is always better than nothing. Even if you can only go for a quick walk, this will help you reach your health goals faster than sitting on the couch. It is recommended that adults get 150 minutes of moderate intensity exercise per week. To get there, you can break this up into 30 minutes 5 times a week. Can’t find 30 minutes in your busy schedule? It is ok to break this 30 minutes up even further if you need.
How hard do I need to exercise?
Whether an activity is low, moderate, or vigorous intensity varies according to your personal fitness level. As a general guideline, though:
Low intensity activity: You can easily talk in full sentences or sing.
Moderate intensity activity: You can speak in full sentences, but not sing.
Vigorous intensity activity: You are too breathless to speak in full sentences.
Let's Get Moving!
Click the link below to learn more about exercises that you can do sitting at your desk or standing by your chair.
Community Exercise Resources
Rufty-Holmes Senior Center: RHSC is conveniently located at 1120 Martin Luther King Jr Avenue South, directly across the street from the Jaycee Optimist Sports Complex. This center offers land and aquatic classes as well as personal instruction for individuals who are 55+. Their large space includes workout floor, fitness equipment, warm water pool and changing rooms. They also offer free online workout demonstrations with a variety of different exercises. Some of the land fitness options include chair volleyball, jazzercise, sit and fit, and so much more! The aquatic fitness options vary in speed and intensity to meet a variety of needs. To find out more about these options visit: https://www.ruftyholmes.org/.
Open Door Application at YMCA: This non-profit organization provides financial assistance through their Open Doors Scholarship Program if you cannot afford the full cost of the YMCA program or membership. To apply you can visit their website at: https://rocabymca.org/financial-assistance and download the application. You can also stop by your local Y to pick up an application.
Cabarrus Health Alliance: CHA offers free exercise classes through their Healthy Lives Healthy Futures program. These classes are offered throughout the Cabarrus, Rowan, and Mecklenburg Counties. Volunteers from local churches are trained by Cabarrus Health Alliance exercise professionals to lead weekly exercise classes at their church. Classes vary by location and include senior based fitness, low-impact aerobics, strength training, circuit training, kickboxing, yoga, and tai chi. To find out more information visit: https://www.cabarrushealth.org/
Concord’s Parks and Recreation Department: This department offers weekly classes and activities at the Academy Recreation Center starting at just $3 per class. They offer yoga, Zumba, and Tai Chi for anyone interested in group fitness. To find out more about these offerings visit: https://concordnc.gov/Departments/Parks-Recreation/Classes-Activities