Different stations are set up with simple exercises: walking in a straight line, arm circles, toe touches.

This workshop engages participants in a structured yet adaptable circuit of movement stations. Each station features a simple exercise, promoting balance, coordination, and mobility while allowing individuals to move at their own pace.

• Example stations:
  1. Balance Walk: Walk in a straight line (use a taped line or cones as a guide).
  2. Arm Circles: Perform small and large circles to improve shoulder mobility.
  3. Toe Touches: Bend forward slightly to touch toes or knees (adjust based on ability).
  4. Seated or Standing Leg Lifts: Strengthen lower body muscles.
  5. March in Place: Raise knees gently for endurance and coordination.

GOALS:

• Improve overall mobility, coordination, and balance.
• Encourage full-body movement in a controlled, engaging manner.
• Foster social interaction and motivation through group participation.

INDICATORS:

• Are participants completing the exercises at each station? Yes/No
• Are they engaged and enjoying the activity? 0-4 scale

MATERIALS:

• Cones, tape, or signs to mark stations.
• Chairs for seated modifications.
• Optional: Light hand weights or resistance bands for those who want an extra challenge.

TIMETABLE:

• 10 mins – Introduction & Warm-up:
  • Explain the circuit format and demonstrate each exercise.
  • Gentle warm-up movements (e.g., shoulder rolls, neck stretches, ankle circles).
• 40 mins – Station Circuit Activity:
  • Participants rotate through different stations, spending 3-5 minutes at each.
• 10 mins – Cool Down & Reflection:
  • Gentle stretching exercises to relax muscles.
  • Participants share their favorite station and how they felt during the activity.

Adaptations for Disabilities:

• Visual Impairments: Provide verbal cues and allow participants to use a guiding surface (wall, railing) for balance exercises.
• Hearing Impairments: Use visual demonstrations and written instructions at each station.
• Mobility Impairments: Modify exercises for seated participants (e.g., seated leg lifts instead of marching).
• Cognitive Impairments: Assign volunteers or staff to assist in guiding participants from station to station.