Fitness Guide to Fort Tryon Park

Our historic 67–acre park overlooking the Hudson River is a great place to be physically active while enjoying nature and spectacular views. There are over eight miles of paved paths for walking, jogging, or running, and this booklet provides you with maps of specific routes and distances geared toward easy, moderate, and intense activity. Plus there are two playgrounds, basketball and volleyball courts, ping pong tables, and lawns for playing catch, Frisbee, tag, and whatever other fun stuff you can think up.

Download the Let's Get Moving Fitness Guide to Fort Tryon Park (PDF, 2.3 MB)

Physical activity can help to:

Boost energy and endurance
Control weight
Tone your body and build strong, lean muscle
Improve flexibility, balance, and coordination
Keep you younger in body, mind, and spirit
Prevent and manage many diseases including high blood pressure, diabetes, heart disease, osteoporosis, and cancer
Improve your mood and sleep

How to Get Moving

Walking or jogging are a great start and improve endurance and weight control. Just download the PDF from the link below, pick a level, and follow the routes on the map. To make your program more complete, choose from the exercises on this page to improve your strength, flexibility, balance, and coordination.

Download Maps of Walking/Jogging Routes (PDF, 990 kB)

How Much Cardio or Aerobic Activities Do I Need?

Any amount you do is good from a health standpoint. But, there are some official recommendations you might want to know about:

Do at least 30 minutes a day of moderate–intensity activity at least five days a week.
Or: 20 minutes a day of vigorous–intensity activity three days a week.
The more vigorous the cardio exercise, the better.
You may need 60–90 minutes every day to lose or maintain weight.
To progress, first increase the amount of time, then the intensity and the frequency of your activity.

General Tips

Build up to activities gradually, especially if you have been inactive.
Move slowly into a position; never jerk or “lock” your knees or elbows.
Coordinate breathing with your movement.
Warm up and cool down with light activity, such as walking.
Take your spouse, children, or friends with you to add some fun to your routine. Be a role model and motivator for others.

Fitness Programs in Fort Tryon Park

For more information, call (212) 795–1388

Year–Round Fitness Walking Program
Tuesdays and Thursdays: 7:30 a.m. – 8:30 a.m.
Saturdays: 8:30 a.m. – 9:30 a.m.

Summertime Sunset Yoga
Usually Wednesday evenings from mid–June to mid–August.

Gardening and Beautification
Gardening and other maintenance and beautification tasks are a great way to get fit! Volunteer Opportunities run from March through October.

190th St. “A” Train Subway Terrace Activities
Did you know there are two volleyball courts (with weekend games) on the lower level and ping–pong tables on the upper level? Bring your own nets, balls, and paddles and feel the thrill!

Safety Tips

If you have a chronic disease, talk to your doctor before starting to exercise.
You should feel your muscles working, but you should never hurt.
If you feel exhausted, or have sore joints, unpleasant muscle pulling, dizziness, or chest pain, you're overdoing it.
Drink plenty of fluids.
If you are exercising in cold weather, dress in layers.
Be alert and aware of your surroundings at all times; avoid wearing earphones.
Exercise with a buddy; stay on well–traveled, well–lit paths.

Exercises

Strength Training

Push–ups

Push–Ups
(total body)

Place hands shoulder-width apart on bench; feet hip-width apart.
Keeping back, neck, and pelvis aligned, and tummy tight, bend elbows & lower chest.
Raise back up, without locking your elbows.
Repeat 8–12 times.
Avoid bending at the hips.

Easier: Place hands higher up on wall or bench

Harder: Place hands on ground or a step

Pilates Crunch

Pilates Crunch
(abdominals, back, waist, thighs)

Sit on edge of bench, wall, or ground, raise one leg, knee bent, until lower leg is parallel to ground.
Switch legs 8–12 times.
Raise both legs to bent position.
Holding this position, pump your hands up and down 2 inches for 100 counts.

Easier: One foot touching ground

Harder: Both legs straight

Dips

Dips
(back of arms, chest, shoulders)

Sit on bench, hands on either side of hips, feet hip-width apart. Slide hips off bench.
Elbows tucked against sides, bend arms to dip buttocks towards ground.
Straighten arms to starting position without locking elbows.
Repeat 8–12 times.

Easier: Just hold starting position, no dipping

Harder: One leg raised off the ground, then the other leg

Leg Lifts

Leg Lifts
(legs, hips, abdominals, back, arms)

Stand tall, arms out.
Raise right leg to front for one set of repetitions; then to the side; then to the back.
Repeat with the left leg.
Repeat 8–12 times.

Easier: Hold on to a wall or bench

Harder: Foot doesn't touch ground between reps or sets

Strength Training Tips

Incorporate strength taining into your routine 2–3 days a week.
Do 8 repetitions and gradually increase up to 12 (one set).
Progress to 2 sets with 1 minute rest in between.

Stretching

Dynamic Twist

Dynamic Twist

Start: Bend left knee to 90 degrees, right leg straight back and arms up. Inhale.
Exhale, straighten left leg and fold, both hands touching the step. Inhale, lift left arm and twist.
Exhale, fold over leg, two hands on the step. Inhale, bend knee back to start position.
Continue for 4–6 rounds; switch legs to repeat the sequence.

Easier: One step higher

Harder Use no step

Dynamic Squats