Find Your Fit: Sneak a Full-Body Workout in at the Playground With These Tips
Jake Newby
| 5 min read
Some of us are more likely to find the last digit of pi than we are to consistently work out on weekdays.
One efficient way to sneak quality exercise in is to work out while your kids, grandkids or siblings play on the playground. You’d be surprised how complete of a workout you can enjoy at a standard park, even ones without workout stations or trails.
Instead of scrolling through your phone or sitting idly by, consider crafting a 30- to 45-minute workout routine based on tips provided by Michigan-based fitness and macro nutrition coach Ann Marie Wakula.
Make good use of your surroundings
Playground equipment such as jungle gym swings and monkey bars can provide a surprisingly good amount of resistance, according to Wakula. Even park benches and picnic tables can give your workout a boost! Here are some of Wakula’s recommendations:
Monkey bar hangs and pullups: Also known as “passive hangs” when performed on a bar at the gym, you can let gravity do its job by fully relaxing your shoulders, back and core muscles and letting all your body weight for anywhere from 20 seconds to a minute. “If you want to do something a little extra you can always do a pullup, which works your back and your shoulders and your arms,” Wakula said. “You can do different grip variations when holding onto the equipment.”
Swing planks: Place your feet on a swing and your arms on the ground so you are in a declined plank position. “That really targets your shoulders and your core, because you’re not only trying to stabilize yourself on the swing but you’re also supporting your body. That might be a little more advanced, but it’s something that’s doable.” Staying within that advanced category, you can also bring your knees in and out while in the declined plank position for an additional core workout.
Picnic table or park bench step-ups, pushups and triceps dips: For the step-ups, simply take turns marching onto and off a table or bench with your left and right feet. Pushups can be done on the seat of the picnic table or the bench, by getting into an incline position, engaging your core and using your chest muscles to push off the bench. Once you finish the pushups, simply flip around for triceps bench dips. To perform these, slowly lower yourself until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Then, drive your body back up and repeat this motion.
Swing split squats: Put one foot on a swing while in a lunge position and perform the equivalent of a Bulgarian split squat, rotating sets between each leg. “One foot goes on the swing, you’re in a lunge position and then you bend down, get low, then stand back up,” Wakula said. “That one’s a little more advanced, but that is a stability workout and leg exercise that targets the quadriceps, hamstrings and glutes.”
Monkey bar or ladders rows: “Position yourself underneath the ladder with your arms gripped wide, then pull your body forward and back.”
Remember that any freestanding exercises you might do in your home or to warmup at the gym can be done at the park, too. Wakula likes briskly walking up and down park hills or staircases. She’s a big fan of simple standing lunges, too. “If you’re outside watching your kids play sports, that’s one of my favorite things. I see a lot of parents stand sideline and do lunges while watching their kids practice. You can also walk around the field, kind of shuffle around the field. Just basic movement will help burn calories and help with cardiovascular health.
Additional benefits to exercising outside
Exercising outdoors is something everyone should take advantage of, for as long as the Michigan weather permits.
“I think getting outdoors and getting some fresh air is good for mood, it reduces stress and gets your energy levels up,” Wakula said. “It makes time pass by, doing two things at once by watching your kids while also getting in some activity.
“It also kind of breaks up that monotony of being at a traditional gym, I think it’s something you might look forward to every week,” she added. “Plus, there’s lots of full-body engagement opportunities by working out with the equipment we mentioned.”
Finally, Wakula mentioned the importance of the kind of functional movement exercise playground activity incorporates. These types of movements become more important as you age as they can help improve balance, flexibility, strength and coordination.
“Functional movement meaning balancing, sitting down. Squatting mimics sitting, so these are things you want to continue to practice as you get older,” Wakula said. “That way they don’t become challenging, and your muscles have muscle memory. I’d also say (playground activity) is family-friendly, it’s no-cost and very accessible to everyone.”
The Find Your Fit series launched to introduce people of all ages to workouts that may not be on their radar. It's about helping people explore fun and new ways to find a workout they can consistently perform and enjoy.
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Photo credit: Getty Images
