Exercise for Adults
Our goal is to encourage working-aged (18–74 years old) citizens of Oulu to exercise independently and to participate in guided, low-threshold exercise groups.
Read the exercise recommendations for adults on the UKK Institute’s website. The recommendation encourages people to move one step at a time. Research shows that even light exercise has health benefits, especially for people who do not exercise much. Light exercise can decrease blood sugar and fat content. Additionally, it stimulates blood flow and relaxes muscles and joints. Exercise and punctuating sitting still should be done every day – the more often, the better.
Fall season September 1 - December 14, 2025
Spring season January 12 - May 17, 2026
Applications start on December 19, 2025, at 9.00.
Find a suitable exercise group in the boxes below. If you are uncertain whether the group is suitable or not, you may inquire more using the contact information listed with the group.
Guided groups
Body maintenance
Asahi health exercise
A type of body maintaining exercise performed either seated or standing in rhythm with your breathing. It is suitable for everyone, comfortable, easy and it enhances mobility.
FasciaMethod
FasciaMethod is mobility and movement control exercise that aims to promote the locomotor system’s health. The method utilizes dynamic chain mobility exercises, precision stretches, movement control exercises and myofascial treatment with a fascia ball. The exercises are pleasant and simple. The exercises are done in different positions, such as on your feet, on all fours, on your back and on your side.
FasciaMethod Core
Comprehensive body maintenance. Core sessions include thoracic spine maintenance, upper abdomen control, shoulder support, lower abdomen control, as well as back and hip maintenance. These parts of the body are targeted with supporting muscle and control exercises. The FasciaMethod’s dynamic mobility exercises are also done during the session. The exercises are done in different positions, such as on your feet, on all fours, on your back and on your side.
Body maintenance
A relaxed session during which the body is managed, joint and muscle mobility is trained, spine wellbeing is promoted, and the core’s deep muscles are activated gently. The exercises are done in different positions, such as on your feet, sitting, on all fours, on your side and on your stomach.
Pilates
Pilates strengthens core muscles, deepens breathing and maintains mobility and the body. Exercising also has a positive effect on, for example, stamina and posture. The exercises are done in different positions, such as seated, on all fours, on your side, on your feet, on your back and on your stomach.
Some groups are meant for beginners and some for experienced exercisers.
Back yoga
During the class, yoga moves and breathing techniques are used to target the wellbeing of the back. The goal is to reinforce and increase spinal mobility as well as the pelvis and hip regions. The exercises are done on the floor.
Back wellbeing
The session strengthens your back, hips and the neck-shoulder area utilizing yoga and Pilates techniques. Mobility, strength and maintenance exercises are done on your feet and on the floor.
See more detailed information and register on the Sport Services online service
Ball games and fitness training
Kettlebell
Diverse and somewhat harsh session. You can manage the exercise burden with the weight of the kettlebell. Kettlebell exercises increase stamina and muscular strength. Guided exercise for 30 min and stretching for 15 min.
Fitness workout
Easy workout session with varying programme and equipment. The session is directed at people of all ages and is suitable for beginners. The sessions include warm-up, muscle care training and wind-down. Bring your own exercise mat.
Circuit training
After a shared warm-up, many different muscle and balance exercises as well as heartbeat-intensive exercises are done in a circuit. The exercises utilize your own body weight and different equipment. There will be a wind-down at the end of the session. The sessions are held in the dance studio.
Fitness boxing
The session is suitable for beginners. Hit the punching bag with instruction, accompanied by good music. The session is quite harsh. Equipment can be borrowed at location.
Walking football
The walking football group is suitable for everyone regardless of gender, age, physical fitness or size. The ball must not rise above shoulder height and there is no tackling. Bring exercise shoes, no other equipment is needed. The session includes guided warm-up exercises.
Free of charge.
Dance and gym session
The session includes a warm-up, easy dance sequences along different music genres, fitness exercises and short stretches.
See more detailed information and register on the Sport Services online service
Fitness gym
Circuit training
The session includes warm-up, circuit training on different gym equipment and a wind-down.
Circuit training and body maintenance
A mixed session which includes a short and easy warm-up, followed with 50 minutes of circuit training with equipment and weights. After the circuit training, the group will move to the dance studio for a 30-minute body maintenance session.
Small group gym guidance during public exercise periods
Gym exercise guidance in small groups. The group gathers three times.
Exercise periods in the Vorelli Sports Centre (Tulisijantie 4, Yli-Ii)
The exercise periods are self-directed.
Voitas fitness gym
A strength-balance group with different exercises. The group will learn to use gym equipment and adjust weight. Suitable for chronically ill people of all ages.
See more detailed information and register on the Sport Services online service
Fitness gym guidance during public exercise periods
NB! No guidance is not offered during the summer. Fall season starts on September 1, 2025.
An instructor is present to teach you to use gym equipment. No need to register beforehand. Guidance is offered every week unless dates are mentioned. Single payment, serial ticket, Päiväliikkuja Card or Senior Card.
Jatuli Sport Centre (Jokelantie 20, Haukipudas)
Inquiries tel. 040 514 5028
Wed 8.30-9.30
Thu 14.30-15.30
Linnanmaa Sport Centre (Virkakuja 1, Oulu)
Inquiries tel. 044 703 5976, tel. 040 487 5964
Wed 9.00-10.00
Kimmoke Sport Centre (Viitantie 23, Kiiminki)
Inquiries tel. 050 379 6711. You may also use Päiväliikkuja Cards.
Fri 8.00-9.00 for seniors
Days: December 5
Vorelli Sport Centre (Tulisijantie 4, Yli-Ii)
Inquiries tel. 050 369 2076
Oulu Hall B Building gym (Ouluhallintie 20, Oulu)
Inquiries tel. 044 703 5976, tel. 044 703 8062
Wed 16.30-17.30. NB! The first Wednesday of each month.
Days: December 3.Fri 9.00-10.00
Oulunsalo Sport Centre (Tuohikuja 6, Oulunsalo)
Inquiries tel. 040 529 0087
Raatti Swimming Pool (Raatintie 2, Oulu)
Inquiries tel. 044 703 8152, tel. 044 703 8046
Tue 9.00-10.00
Weight management
Sport Advice and wellbeing coaching
You may utilize our free of charge individual Sport Advice services or wellbeing coaching.
Sport Advice is professional, free of charge guidance towards a health-promoting lifestyle. Sport Advice offers tips for exercise and lifestyle, such as nutrition and sleep quality.
See more detailed information here.
Omaolo online coaching
Are you familiar with the self-directed Omaolo wellbeing coaching? (omaolo.fi)
The Omaolo service allows you to select suitable online wellbeing coaching. There are, among others, weight management, exercise, nutrition and sleep coaching. The coaching allows you to set goals and follow your progress.
Omaverkkopuntari
Free of charge Omaverkkopuntari is an online programme that supports lifestyle changes. The programme is offered in Finnish and Swedish. The programme’s primary themes are nutrition, exercise, resources and rest. The coaching allows you to set goals and follow your progress.
Read more on the Omaverkkopuntari website (verkkopuntari.fi) (in Finnish)
The Omaverkkopuntari programme is maintained by Satakunnan sydänpiiri ry. It maintains the programme with the funding of the Funding Centre for Social Welfare and Health Organizations STEA.
Fill in the diabetes type 2 risk test and calculate your BMI from the links below.
Water exercise
- Adult swimming schools
- Public water gymnastics
Water running guidance
The 30-minute guidance teaches water running techniques. Water running enhances basic fitness, i.e. the capacity of your respiratory and circulatory systems. It also supports weight management. Water running is suitable for everyone. Gentle on the joints and suitable as restorative exercise.See more detailed information and register on the Sport Services online service
Municipal nature exercise guidance (ODL Department of Sports and Exercise Medicine)
The goal of individual nature exercise guidance is to help you find the best form of nature exercise for you and promote your mental wellbeing. The guidance will offer you support in beginning nature exercise – in a way that works for you and feels good.
The guidance includes a mapping meeting with a professional, in which your wishes, goals and current situation will be discussed. During the meeting, forms of nature exercise are tailored for you, and a clear plan for implementing them is compiled.
After the mapping meeting, you will get to try out the planned nature exercise with professional support (max 2 times per customer). The meetings are free of charge.