Independent exercise

On the Espoo liikkuu Instagram page(external link), you can find sports instructors’ tips for indoor and outdoor exercise. You can find outdoor workouts in the highlights section and home workouts in the feed, i.e. the photos and videos posted on the main page.

• Espoo's Suomi 100 liikettä video(external link). A video made in honour of Finland’s centenary challenging people to do at least 100 movements per day. The centenary is over, but the challenge is still on. 
• 6-minute Espoo liikkuu office workout(external link)
• Yle TV2's workout for all ages(external link)
• Nordic walking technique video(external link)
• Walking technique video(external link) 
• Seniors' outdoor gym programme for beginners(external link)
• Seniors' outdoor gym programme, advanced(external link)

• Espoo's live-streamed seniors' workouts (external link)as of 10 January 2022 / in cooperation with Liikuntakeskus Fressi
  • Mon 12:00–12:45 Seniors’ workout 
  • Wed 13:45–14:30 Body maintenance for seniors
  • Fri 12:15–13:00 Seniors’ workout
• Live-streamed Espoo liikkuu classes on the City of Espoo’s YouTube channel
  • Tue 10:00, Seated workout 30 min & Body maintenance and balance 30 min(external link)

• Live-streamed classes / in cooperation with Fressi yrityspalvelut as of 10 January 2022 
  • Monday 18:00-18:45 Body maintenance(external link)
  • Wednesday 18:00-18:45 Muscle strength(external link)
  • Thursday 18:00-18:45 Muscle strength(external link) 
  • Friday 16:00-16:45 Body maintenance(external link)

• Espoo liikkuu seniors' workout(external link)
  includes a warm-up, muscle strength exercises standing up and on the floor, and stretches
• Getting up off the floor exercise(external link), also provides a good workout.

Versatile seated workouts guided by a sports instructor. The workouts consist of muscle-strengthening, stretching and relaxing exercises.

• Gentle seated workout(external link)
• Seated workout 2022(external link)
• Seated workout 1(external link)
• Seated workout 2(external link) 
• Seated workout(external link) 

• Outdoor workout 2, approx. 6 min(external link)
• Outdoor workout 3, approx. 6 min(external link)

Gentle movements that improve mobility, balance and posture. Some of the movements are carried out standing up and some while seated.

• Body maintenance(external link)
• Body maintenance 2, approx. 50 min(external link)
• Body maintenance and balance(external link)
• Asahi-inspired workout(external link)

• 6-minute Espoo liikkuu balcony workouts
  • Balcony workout 1(external link)
  • Balcony workout 2(external link)
  • Balcony workout 3(external link)