40 Fit & 50 Fit -projects
The city of Hamina will continue its lifestyle and exercise intervention for people in their forties and fifties together with the Kymenlaakso Wellbeing Region. In 2026, the project's target group will be Hamina residents born in 1976 and 1986, to whom we will offer an amazing "health and wellbeing package" almost free of charge:
- a sports card for one year, which allows you to exercise together with your minor children free of charge in the city's sports facilities (swimming pool, gyms, public skating)
- The prerequisite for a sports card is participation in test events (at least one at the beginning and end) and answering a preliminary information survey.
- To the Fortress swimming pool, Hamina sports hall, sports groups and events with a blue cardboard card
- You can access the Ruissalo gym and the Liikuntahalli gym with a series card, which is issued for a year according to usage needs.
- The card can be redeemed at the swimming pool cashier after you have taken a test and agreed with Emmi.
- testing at the beginning and end (also halfway through if desired):
- InBody i.e. body composition as well as waist circumference and compression strength
- muscle fitness tests (abdominals, squats, push-ups and dynamic upper limb repetitions) as well as balance and mobility tests (standing on one leg, neck-shoulder mobility and reaching forward) / instructions on the website of the Finnish Institute of Occupational Health
- Endurance fitness tests: 2km walk test and Cooper test (12-minute run test)
- lifestyle and exercise advice
- sports trials, sports groups
- Incore Miele gym training series in the spring, registration open!
> actually what the participants hope for!
Also those who were involved in the project in previous years Those born in 1982-1985 and those born in 1975 can participate in everything offered for the continuation of their own project year, excluding the sports card benefit!
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- Answer the preliminary information survey – there will be no confirmation for answering the survey, so follow the instructions on this page.
- Book an appointment for a body composition measurement under "inbody measurements" and/or sign up for endurance/muscle fitness tests under "tests" (at least one initial test and a final test after a year).
- Download Signal to your phone and join the group at the bottom of the page – this is another of the project's information channels.
- Download the MarsMars app to your phone if you want to start exercising. (because we are in a military town) -> select a reservist -> the app contains exercise tips and you can even sync your own smartwatch data.
- participate in the events, groups, lectures and tests that interest you 🙂
Signal group for instant messaging
A dedicated Signal group has been opened for people in their forties. The purpose of the group is to inform you about what's coming up, but you can also ask a friend for a run or to the gym!
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- Answer the preliminary information survey – there will be no confirmation for answering the survey, so follow the instructions on this page.
- Book an appointment for a body composition measurement under "inbody measurements" and/or sign up for endurance/muscle fitness tests under "tests" (at least one initial test and a final test after a year)
- download Signal to your phone and join the group at the bottom of the page – this is another of the project's information channels (instant messages and reminders)
- Download the MarsMars app to your phone if you want to start exercising. (because we are in a military town) -> select a reservist -> the application contains exercise tips and you can even sync your own smartwatch data to it
- participate in the events, groups, lectures and tests that interest you
Signal group for instant messaging
A dedicated Signal group has been opened for those in their fifties. The purpose of the group is to inform you about what's coming up, but you can also ask a friend for a run or to the gym!
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- offer your services, suggest sorting or present your service offering
- fill here Request a contact or suggest a time to meet
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- What sport would you like to introduce to people in their forties and their families, where, when?
- What kind of events could you organize in cooperation with the city to get people in their forties and other residents moving?
- fill here Request a contact or suggest a meeting time or event
What happens in the project – sports trials, fitness testing and other events
Register for the sport trials and fitness tests in advance using the registration links provided. Registrations will not be confirmed separately.
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Come and find out about your body composition (and, if you wish, a waist circumference and compression strength measurement). The measurement includes feedback and tips for promoting your own well-being. Book your appointment from the appointment calendar.
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Endurance condition testing
Come test your endurance with a 2 km walk test or Cooper test at the Hamina Ball Sports Hall.
(Karjakatu 26). In the walking test, you walk two kilometers as fast as possible. At the end of the test, your heart rate is measured. In the Cooper test, you run or walk for 12 minutes as fast as possible.Wear comfortable clothing and shoes. Also bring a water bottle. If you have a sports watch/heart rate monitor that measures your heart rate/distance, bring it with you.
Health tests
In the upper hall of the fortress swimming pool:
- Walk up the stairs to the fifth floor and change your shoes/clothes in the changing room at the top right of the wooden stairs.
- recommended equipment: indoor shoes and a water bottle
- lasts about half an hour, you will probably sweat!
Tests:- muscle fitness tests (abdominals, squats, push-ups and dynamic upper limb repetitions), balance and mobility tests (standing on one leg, neck-shoulder mobility and reaching forward) / Instructions on the website of the Finnish Institute of Occupational Health
- You do the tests you can, don't worry if you can't do something at all or it goes wrong - you are still doing the tests for yourself and to improve your own fitness.
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- Nutritionist Tanja Kääriäinen's lecture recording on the cornerstones of nutrition during peak years can be found below.
- Book your appointment for individual exercise advice via the appointment calendar, or by sending an email to emmi.niiranen@hamina.fi
- Save the date 17.11.2026, a nutrition-themed workshop is coming up at 17:30–18:45 in the Kasper Hall of Hamina Main Library. Registration is open!
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- Coastal checkpoints Every Hanken resident born in 83-86, and those born in 75-76, will receive 3 x free map fees for this summer's Coastal Controls in Hamina by showing a blue card. Hanken residents from previous years must have completed their final tests before receiving this benefit. Children can participate for free on the easiest course, and an adult can accompany them.
- A new building has been built next to the Uuden-Summa fitness stairs and outdoor gym on Tenkkiilintie. QR code board. The board provides help and additional tips for self-paced training.
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The Mind Gyms coaching series offers an opportunity to stop and think about your own life, past and future. Come and take a moment for yourself and your own well-being.
Time: 3 x 90 min / group coaching, autumn 2026
Implementation:- A workshop-type event held approximately every two weeks,
facilitated group meeting - Two different implementation options, separate groups for those turning 40 and 50. Note! Those who have participated in the project in previous years can also register for the coaching.
- The meetings are led by a certified coach (CBC®)
- The control methods used include solution-oriented
coaching and tools from positive psychology and NLP - Each coaching session has its own theme
- The trainings form a whole, but the participant
can also participate in any individual
to the coaching session - Group size: max 20 people / coaching session
In the gym of the mind:
- Instead of stepping on the gas, we pause to examine the factors behind thinking and action, going deeper than the surface.
- You will receive concrete tools to manage your everyday life and promote well-being.
- With the encouragement of the group and coaches, you will build the foundation for your desired change, towards permanent practices and sustainable well-being.
- We hope you can commit to most of the coaching sessions to get the most out of it. But you can also sign up for a single session.
- A workshop-type event held approximately every two weeks,
The project is funded by the Finland for Movement program, which aims to turn movement into growth in all age groups.