Playground Exercise Time for Parents

*Remunerated Post*

When we think of exercise in the playground, we first off think of how much better it is for our kids than the commonplace alternatives. Seeing them spending time out in the fresh air on swings, slides, see-saws and other such fun-filled apparatus can be really enjoyable. As an alternative to console/computer time, playgrounds are a marked improvement in terms of motion, fresh air, general wholesomeness, and memory making.

What we might not realise is that playgrounds are also great for parents, because they present an excellent way to get some extra exercise in. The kind that we often think we don’t have time for, because the gym is just something that’s really hard to fit in alongside everything else we do as parents. Next time you are out with the kids in a park with some well-designed playground equipment, take the chance to try out some of these techniques. Your kids might like the new way of playing, and could join in too!

Swings

The swings are a classic childhood favourite. Whether in the park or on a swing set at home, when it comes to the amazing adventurous feeling of being like you’re flying through the air. With some of these exercises, you could feel like you’re ready to do your Superman impression very soon after.

Pistol squats

Step one – Grab onto the chains of the swings with both hands for support and stability.

Step two – Balance on one leg, but rather than bending the other to stick the foot out behind you, instead keep it straight out facing forward

Step three – Bend the leg you are standing on so that you lower yourself to the floor, until your knee will bend as far as it can go without sending your posterior falling onto the floor.

Step four – Straighten your leg to bring yourself to a standing position again. Repeat with this leg nine more times, then switch legs and do ten of the same squats with the other leg.

Abdominal rollout

Step one – Stand approximately your torso’s length away from the swing seat when at resting position. Stand with feet very close together.

Step two – Bend down at the hip with arms extended, and place your hands on the seat of the swing. Your back should be as close to parallel to the ground as possible. Rest your weight evenly between your arms and legs.

Step three – Push your arms forward and up while keeping your feet rooted to the spot. You should end up in an inclined forward lying down position, with your arms raised above your head.

Step four – Use your muscles to push yourself back as close as you can to the position you began in at step two. Repeat as many times as you feel physically able.

Swings Knee Up

Step one – Stand on the seat of the swing while holding the chains (this will be much more difficult if the swing has a flexible seat, however not impossible).

Step two – Standing as tall as you possibly can, pull one knee up so that your thigh is perpendicular to your torso, and your knee is at hip height. Pull your abdominal muscles in as you do this.

Step three – Lower your knee back to standing position. Repeat fifteen times for each leg.

Park Bench

While you do find these in any number of other places, at the playground parks they are near ubiquitous. Your ability to do these may depend in part on the quality and smoothness of the bench’s structure and surface, so consider possibly using some exercise gloves.

Dips

Step one – Sit on the bench in the manner you normally would. Grip the bench seat either side of your hips.

Step two – Extend your legs forward and point your feet upwards so that they are resting on the ground on their heels.

Step three – Push yourself forward with your arms, keeping the grip in place, so that your posterior is held suspended in the air just in front of the edge of the bench seat.

Step four – Use your arms to lower your body as close to the floor as possible, then pull it up again. Repeat ten times.

Bulgarian Split-Squat

Step one – Stand slightly less than your leg length away from the edge of the bench’s seat.

Step two – Bend one leg backwards and with your foot extended, rest the toes and top of that foot on the seat.

Step three – Bend the leg you are standing on until your thigh is parallel with the ground.

Step four – Return to a standing position. Repeat ten times, and then swap legs.

 

With these exercises, you can really get some excellent use out of your time in the park. Fitting in dedicated exercise time is always hard for parents, so it’s important to manage it when you can. If your kids join in too, that is an added and exceptional bonus!

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