Meeting the World Health Organization's Physical Activity Guidelines - 1

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Welcome to Week 4

Facing the Ground!

We walk with our feet on the ground.  Grow food, play, and work on the ground.  But I find that as people age they seem to increasingly avoid getting too close to the ground.  

They instead exercise, play, work, and even farm sitting in chairs, standing or in some other way removed from the ground. 

Remember the old advertising, “Help I’ve fallen and I can’t get up!”? Even advertisers and medical suppliers learned that being safe from the ground can be a big motivator.  

I have known people in their 20s who avoided the ground.  And yet there are people in their 90s who garden or in other ways get on the ground daily.

Why do I want you to think about this?   I heard a speech from an older, distinguished professor who made a TED discussion around the idea that to avoid going to a nursing home you have to be able to get off the toilet yourself.  What?  Yes, as we give up our mobility and rely on others for daily activities we also face the loss of self sufficiency.  

This week we are looking at the ground.  I’ve included activities that will challenge you to get on the ground, or close to it.  I want you independent.  As much as possible, I’m hoping you will overtime be comfortable not only getting down to the ground, but playing and exercising on the ground and being able to stand up from the ground with confidence. It critical for independence and personal safety.  So, while for some this may be easy and for others a distant goal, I suggest you begin seeing the ground as a friendly place for you to enjoy your life.  Have a great week.

Coach Don

Video of the Week

I want to encourage you to start working on activities that are done on the ground.  Being able to get down to the ground and back up again with ease is a significant indicator of mobility and aging.  More importantly, there are so many reasons we may want or need to be able to get on and off the floor.  I like this video with several techniques to help you get off the ground.  I also have a video in our training to teach you how to get off the ground.  This week, if you can, get on the ground.  

Play Video

Choose your training day

Daily Training Instructions


  • Start with a 2-3 minute light warmup if you feel like it.  The Block 1  activities are not too intense and you may find them to be good warm up options..
  • Complete the Cardio section followed by the Strength section.  Some people prefer doing strength first and that’s ok if you prefer it that way. 
  • Each Training Block is 10 minutes of activity.
  • The intensity of training increases from Block 1 to Block 3. 
  • Depending on your current fitness level, you may decide to complete a single 10 minute block today Or you may choose to complete  2 or 3 Training Block repetitions for 20 or 30 minutes of total activity.

Manage the Intensity

Breathing:       Monitor your breathing as a means of controlling your effort. 

  • Block 1: No difficulty talking.
  • Block 2: Minimal, but some effort required to talk.
  • Block 3: Can carry conversation with increase in breathing effort. 

 Perceived Difficulty:     

After completing the block, how difficult was it for you on a scale of 1-7. 

  •    1- Not at all hard,     
  • 7-extremely difficult.   

     We’d like to get to a point where you can keep your score between 3-5

Be sure to write your scores down in your training log book.

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