Health & Fitness Tips
Hear from Tierrasanta residents with their tips to help you live a healthier life!
Health & Fitness Tips
Counter Push-Ups for Seniors
Stand at arm’s length from a kitchen counter, place your hands on the edge, and slowly bend your elbows to lean in before pushing back. These gentle counter push-ups build arm and chest strength without having to get down on the floor.
Chair Cat-Cow for Sore Backs
ADULTS
Sit tall on a chair with your feet flat, slowly round your back and tuck your chin, then gently arch your back and lift your chest. Repeating this “chair cat-cow” a few times helps lubricate stiff spinal joints and eases tension from long sitting.
Seated Hip Release for Back Relief
ADULTS
Sit on a chair, place one ankle on the opposite knee, sit up tall, and gently lean forward until you feel a stretch in your outer hip. Tight hips often tug on the lower back, so loosening them can help.
Kid's Animal Walk Challenge
Turn your hallway or living room into a fun “animal track”: kids can bear walk, crab walk, or frog jump from one end to the other. They think they’re just playing, but they’re actually building strength, coordination, and confidence.
Kid's TV Plank Game
When a show starts or a commercial comes on, have kids hold a plank on their knees or toes for as long as they can. It feels like a game but quietly builds core muscles that support posture and protect backs.
Seniors’ Sit-to-Stand Strengthener
For seniors, one of the best exercises for staying independent is standing up and sitting down from a sturdy chair without using hands. Doing 5–10 slow “sit-to-stands” a day keeps legs and hips strong enough for stairs, cars, and couches.