Community sessions with our Volunteer Buddy Team
Weekly sessions are running with our Volunteer Buddies. Why not make this a regular part of your week? Our Volunteers will show you how to use the equipment and guide you through a simple exercise circuit. Sessions run on weekday mornings.
Find out when and register on our Seniors Exercise Park Community Sessions page.
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Location: Central Park Community Centre - 80 Lonsdale Circuit, Hoppers Crossing
The Central Park Seniors Exercise Park has been designed specifically for older people, to help improve physical and mental wellbeing.
The Park has a range of outdoor equipment to help improve your balance, strength, and flexibility.
It’s free to use and it’s a great way to socialise and have some fun at the same time!
How to use the Seniors Exercise Park – there are lots of ways to find out how to use the equipment, choose any of the below:
- Read the instructions located on the main instruction board at the Park
- Read the instructions on this page (below) and watch the videos
- Download the new mobile ‘My ENJOY Health’ app from the National Ageing Research Institute and watch videos
- Scan the QR codes on the equipment to take you directly to the videos for each piece of equipment (uses the My ENJOY Health app)
The facility was built in partnership with the National Ageing Research Institute (NARI) and Wyndham City and funded through Gandel Philanthropy.
Information for Senior Fitness Instructors and Health Care Providers
The Central Park Seniors Exercise Park is free to use and is not intended for exclusive commercial use.
Printed instructional guides are available in Central Park Community Centre along with up to 12 audio devices equipped with an outdoor hearing loop for facilitator led group sessions in the Park.
More Information: Wyndham City, Sport & Recreation Team via email activewyndham@wyndham.vic.gov.au or call 1300 023 411
Central Park Seniors Exercise Park Instructions
The national physical activity guidelines recommend older people to be active on most, preferably all, days every week. Doing some physical activity, even a little bit, is better than doing none.
Download the Australia’s Physical Activity and Sedentary Behaviour Guidelines.
Warm Up: It is recommended that you perform a general warm up before using the exercise stations. A general warm up could include 5 minutes of walking around the park. There is a warm up track around the equipment along with the park’s path.
Rest: Please allow yourself 2 to 3 minutes rest between after each exercise station or longer if you feel that you need it.
Health and Safety
These instructions are for your general information only. If you have not exercised for some time, you have any concerns about exercising or have a medical/ health issue please speak with your healthcare provider to gain advice about how to start exercising and reduce any symptoms you may have.
The exercises, advice and information included on this page are for you to use at your own risk. Always start gradually and increase slowly, better to enjoy using the equipment and get steady improvements than to feel that you are hurting the next day!
 Finger Stairs |  Core Twister |  Hand Roll |  Shoulder Arches |  Balance Beam |
 Sit to Stand |  Balance Rail |  Walking Ramp and Net |  Step and Calf |  Balance Stool |
 Wave Bar |  Gangway |  Stair |
| Finger Stairs This exercise improves the agility and mobility of the fingers and shoulders. Climb up with your fingers one step at a time to reach the highest point possible. Rest as needed between each attempt. Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period. • Beginner: 30 seconds – 1 minute |
| This exercise improves the strength of core muscles and back mobility. Stand on the plate and slightly bend your knees. Twist your body from side to side while holding to the bar. Go slowly, look straight ahead and focus on stabilising your core. Rest as needed between each attempt. Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period. • Beginner: 30 seconds – 1 minute |
| This exercise helps mobility of the neck, shoulders and elbow joints. Grip the handles in both hands and turn the wheel in the same direction. Rest as needed between each attempt. • Beginner: 30 seconds – 1 minute |
 | This exercise is for the chest, elbows and shoulder mobility and flexibility. Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period. • Beginner: 30 seconds – 1 minute |
 | This exercise can improve balance. Walk along the beam at your normal walking speed, using one hand for support. Gradually reduce the use of hand support. Rest as needed between each attempt. Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period. |
 | Sit to Stand This exercise strengthens your leg and back muscles. Sit down and stand up from the seat. Or stand to squat and touch the bench. Rest as needed between each attempt. Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period. • Beginner: 30 seconds – 1 minute |
| Balance Rail This exercise raises your heart rate and strengthens the leg muscles. Hold on to the rail. Alternatively raise your right and left foot to tap the platform, bending at the knee. Rest as needed between each attempt. Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period. • Beginner: 30 seconds – 1 minute |
| Walking Ramp and Net The exercise helps with balance and strengthens the leg muscles. Walk up the ramp and step down either through the net, without hitting the ropes. Rest as needed between each attempt. Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period. • Beginner: 30 seconds – 1 minute |
| Step Up This exercise strengthens the leg muscles. Hold on to the rail. Step up on the platform, leading with the same leg up and down e.g. left leg and then alternate with the opposite leg e.g. right leg. Rest as needed between each attempt. Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period. • Beginner: 30 seconds – 1 minute |
| Balance Stool This exercise strengthens the deep muscles that support the spine. Stand on the stool and hold the bar with two hands. Push down on the edges to rock the board side to side. Rest as needed between each attempt. Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period. • Beginner: 30 seconds – 1 minute |
| Wave Bar This exercise improves strength and mobility of the shoulders. Hold the ring in one hand and move the ring from end to the other without letting it touch the bar. Alternate hands. Rest as needed between each attempt. Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period. |
| Gangway This exercise can improve balance. Hold the support rails. Walk slowly along the bridge, two feet per step. Rest as needed between each attempt. Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period. |
| Stairs This exercise raises your heart rate and strengthens the leg muscles. Once you feel more confident and able to perform the exercise with ease, you can make it harder by increasing the number of repetitions over a longer period. • Beginner: 30 seconds – 1 minute |
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