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Fitness Tips

A group of experts brought together by the U.S. Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) has reviewed the pertinent scientific evidence and formulated the following recommendation.

Every American adult should accumulate 30 minutes or more of moderate-intensity physical activity over the course of most days of the week.

Incorporating more activity in to your daily routine is an effective way to improve health. Activities that can contribute to the 30 minute total include:walking up stairs, instead of taking the elevator; gardening; raking the yard; gathering materials for lei making; playing with your children; walking the dog; and walking all, or part of, the way to work. The recommended 30 minutes of physical activity may also come from planned exercise or recreation such as jogging, hiking, swimming, or any other activity found in this resource guide.

Total fitness involves the health of your heart, lungs, muscles, and mind. To begin your total fitness program today, just follow the simple tips listed below.

  • Pace yourself! Start out slow. Start out small.

  • Drink plenty of water! Drink before you feel thirsty!

  • Don’t get caught up with weighing yourself every day. Remember, how you feel is much more important than what you weigh.

  • Make fitness a priority, otherwise you’ll never find time for it.

  • Be sure to eat a healthy, well-balanced diet. Remember, you need energy to exercise.

  • Wear appropriate clothes and shoes while exercising.

  • Be sure to warm up and cool down. Start slow and end slow!

  • Ask questions! Contact your local fitness club or “Y” for more information on exercising safely.

  • Don’t get discouraged! Changes don’t occur over-night! Make a commitment to exercise regularly for 6-8 weeks.

Note:

It should be understood that participants undertake activity at their own risk, and that they are responsible for making sound judgements regarding what activity is appropriate. The recommendations listed in this resource guide are, in no way, meant to replace medical advice or recommendations. All participants are encouraged to seek medical clearance before beginning an exercise program or enhancing an existing activity program.

 
General Activities
 
AEROBIC CLASSES

AQUA FITNESS
  • The Club Kona 808-326-2582

  • Lani Bowman 808-889-5852

  • Kathy Clarke 808-329-3527

  • Heidi Stromberg 808-324-0232

  • Kona Community Aquatic Center 808-327-3500

BASEBALL
  • HI-PAL 808-326-4276

  • Parks & Recreation 808-327-3560

BASEBALL FIELDS
  • Old Airport State Park

BASKETBALL
  • Kona Gym 808-327-3553

    • Men’s Open Leagues: 6’ + under: Aug. - Nov.

    • Mens’ Open 18 + up: May -Aug

    • 40 + up 1/2 Court: Aug - Nov

    • 40 + up Full Court: Jan - Mar

    • Boys & Girls League: Oct - Mar

  • Parks & Recreation 808-327-3560

    • Men’s Open Leagues:

    • 6’ + under

    • 40 Yrs. + 1/2 Court

    • 40 Yrs. + Full Court

  • HI-PAL 808-326-4276

BASKETBALL COURTS
  • The Ghetto - Kuakini Highway

  • Old Airport - Behind Tennis Courts or near Toddler Park

BIKING
  • PATH (Maps of Trails & Paths) 808-326-9495

  • Hawaiian Pedals 808-329-2294 (Equipment & Organized Rides)

BODY BUILDING
  • Gold's Gym 808-334-1977

  • The Club 808-326-CLUB

  • Pacific Coast Fitness (Waimea) 808-885-6270

  • YMCA 808-329-9622

BOWLING
  • Kona Bowl 808-326-2695

  • Adult Leagues 18+

BOXING
  • Hawaii International Boxing Club 808-959-0313

DANCING
  • West Hawaii Dance Academy (Jazz and Ballet) 808-329-8876

  • Damron Academy 808-322-8119

  • Dance Land Hawaii Dance Studio 808-334-0224

  • Hawaii Ballroom Dance Club 808-334-0224

  • Jazzercise - Anna Spencer (Keauhou Shopping Cntr.) 808-322-3577

  • Line Dancing - Jean 808-328-9946

DIVING/SCUBA CLASSES
  • YMCA 808-329-9622

  • Ocean Eco Tours 808-324-SURF

FISHING
  • Big Island Casting Club - Michael Li 808-322-0637

GOLF
  • Swing Zone Putting & Driving Range 808-329-6909

HORSEBACK RIDING
  • Barbara Nobriga 808-322-9944

  • Cindy Edmond 808-328-9717

HORSESHOES
  • Duane Giles 808-326-1965

INLINE HOCKEY
  • Rick Woodland 808-329-7739 / 808-322-6400

MARTIAL ARTS
  • American Karate - John Kyle 808-331-1161 Physical Fitness, Stress Relief

  • Tai Chi - Heidi Stromberg 808-324-0232

  • YMCA 808-329-9622 Aikido, Karate, Tae Kwon Do and Hapkido

MOUNTAIN BIKING
  • Hawaiian Pedals 808-329-2294

  • PATH 808-326-9495

PADDLING
  • Moku ‘O Hawaii

  • Outrigger Canoe Racing Assoc 808-334-9481

RACQUETBALL
  • Pacific Racquetball Club 808-329-7766

RUNNING/WALKING
  • Friends for Fitness Carrie Tarumoto 808-322-4880 Heidi Stromberg 808-324-0232

  • A Positive Force Athletic Team Autumn Johnson 808-329-7213

SOCCER
  • Adult, Co-Ed 808-325-6237

SOFTBALL
  • Slow Pitch, Men’s & Women’s Co-Ed & Fast Pitch Parks & Recreation 808-327-3560

SWIMMING
  • Kona Aquatics Swim Club - Adult, Masters, & Water Polo Steve Borowski 808-325-0512

  • Kona Dolphin Swim Team - Beginners, Intermediate, Water Fitness

  • Kathy Clarke 808-329-3527

  • YMCA (Water Exercise at the pool) 808-329-9622

SWIMMING POOLS
  • Kona Aquatics Community Center 808-326-4904

  • Konawaena Pool 808-323-3252

  • Kohala Pool 808-889-6933

  • Honoka’a Pool

  • HPA Pool 808-881-4028

  • Pahala Pool -Kau H.S. 808-928-8177

  • The Club 808-326-CLUB

TENNIS
  • HI-PAL 808-326-4276

  • Sachie Murata 808-324-1251 Adult Leagues: Men’s & Women’s’ 19 yrs. + up

  • Parks & Recreation 808-327-3560

  • U.S. Tennis Association -Hawaii Pacific Section 800-848-2744

  • HPA Rutgers Tennis Center 808-881-4037 Drop-in Adult Clinics Mon. Wed. Fri. 8:30 - 9:30 a.m. Tues. Thurs. 12- 1:00p.m. Private Lessons Available Contact Kevin Niles

VOLLEYBALL
  • Keauhou Beach Volleyball 808-329-9512

  • Kona Gym (drop-in program) 808-327-3553

  • Mia Dorr 808-328-9946

VOLLEYBALL COURTS
  • Magic Sands Beach - Has net / bring ball

  • Coconut Grove - Has net / Can rent ball nearby or bring own

  • Keauhou - Has net / bring ball

YOGA
  • Big Island Yoga Center 808-329-YOGA

Keiki/Youth Activities

BASEBALL
  • Parks & Recreation Youth Baseball 808-327-3560

BASKETBALL
  • Parks & Recreation Youth Basketball 808-327-3560

BOWLING
  • Kona Bowl -Children’s Summer Leagues 808-326-2695

BOXING
  • Sonny - Boys and Girls 7 yrs. + up 808-989-2771

DANCING
  • West Hawaii Dance Academy 808-329-8876

  • (Jazz and Ballet) Damron Academy 808-322-8119

FOOTBALL
  • Pop Warner - Charlie Nahale 808-328-2530

GOLF
  • Kona Country Club - Jr. Golf Lessons 3x/year 6-18 yrs., Own Clubs Jim 808-322-2595

  • Swing Zone Putting & Driving Range 808-329-6909 Children must be 4’ tall

HI-PAL YOUTH ACTIVITIES
  • Officer Kealoha 808-899-9205 Officer Myra Iwamoto 808-899-5415 Activities Include: Basketball, Tennis, and Baseball Leagues and Tournaments (ages 5 - 18)

HORSEBACK RIDING
  • Barbara Nobriga 808-322-9944

  • Cindy Edmond 808-328-9717

HORSESHOES
  • Duane Giles 808-326-1965

INLINE HOCKEY
  • Rick Woodland 808-329-7739 / 808-322-6400

MARTIAL ARTS
  • American Karate - John Kyle 808-331-1161 Character Education, Focus, After-school Programs

  • Tai Chi - Heidi Stromberg 808-324-0232

  • YMCA 808-329-9622 Aikido, Karate, Tae Kwon Do and Hapkido

PADDLING
  • Moku ‘O Hawaii

  • Outrigger Canoe Racing Assoc 808-334-9481

SKATEBOARDING
  • Big Island Skate 808-329-2424 8 yrs. & up, must wear helmet

SWIMMING LESSONS
  • YMCA 808-329-9622

  • Kathy Clarke (Infant to Adult) 808-329-3527

  • Jolee Reiswig (Instruction and Water Fitness) 808-326-2935

SOCCER
  • American Youth Soccer Organization (AYSO) 808-329-2151

SURFING
  • Ocean Eco Tours 808-324-SURF Surf lessons, Ocean and Water Safety

TENNIS
  • HPA Rutgers Tennis Center 808-881-4037 Mon. Wed. Fri.: 3:30 - 4:30 p.m. 12 yr. 4:30 - 5:30 p.m. 14 yr. Tues. Thurs.: 3:30 - 4:30 p.m. 8-10 yr. 4:30 - 5:30 p.m. 11-13 yr.

WEIGHT LIFTING
  • Parks & Recreation -Marshal (12 - 18 yrs.) 808-327-3560

 
Senior Activities
  • ELDERLY RECREATION SERVICES All Senior Activities - Carol Christenson 808-323-3190

  • HAWAII BALLROOM DANCE CLUB Carol An 808-334-0224

  • SOUTH KONA COMMUNITY VOICES

    • Wellness classes for Seniors

    • Coordinated Services 808-322-1812

    • Elderly Services 808-961-8710

 
Persons with Disabilities
  • CENTER FOR INDEPENDENT LIVING For persons with disabilities 808-323-2221

  • Special Olympics West Hawaii (Big Island) Denise Lindsey 808-345-0433

 
​Organizations/Clubs
  • KONA HIKING CLUB Contact Roger 808-325-0012 Hike the 1st Saturday of each month

  • SIERRA CLUB Dr. Scott Mandel 808-322-0718

 
Gyms

 
Certification programs
  • CPR / FIRST AID / LIFEGUARD

    • American Red Cross 808-326-9488

    • Parks & Recreation Aquatics Division 808-323-3252

    • YMCA 808-329-9622

 
​Events
  • PEAMAN Events - Sean 808-324-PEAS

  • Yearly Schedule of Events - Erik Winkler 808-329-3626

 
 
Playgrounds
  • Kamakana Playground at Higashihara Park

  • Na Kamalei Toddler Playground at Old Kona Airport

  • Anuenue Park, Waimea

 
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