Who says a playground is only for children and stroller-pushing parents?
Adults can “play” with some of the apparatus too.
There are plenty to choose from: monkey bars, climbing nets, swings, spring bouncers, balance beams, still rings, etc.
These play areas, while fun for kids, are ideal for adults who might otherwise simply sit and fiddle with their smartphones or watch their children play.
They are a convenient alternative to gyms, allowing for consistent, progressive and enjoyable training – weather permitting, of course.
Better still, no membership fees, no scheduling constraints and a refreshing outdoor environment that naturally boosts endorphin production and leaves you in a better mood.
Believe it or not, you can actually build a fair amount of strength even if you spend just once a week doing a few resistance-training exercises.
Research shows that a single set of eight to 15 repetitions, performed to the point of failure (meaning performing repetitions until the muscles cannot complete another with the proper form), can build muscle efficiently in most people and can be as effective as three sets of doing the same exercise.
Doing more will lead you to increasing muscle size (hypertrophy), but if your goal is to gain strength, one set is enough and the playground is the easiest way to achieve this.
First, take a walk to the nearest playground in your area and check out what apparatus is available that is suited for your height, weight and ability (leave the slides and see-saws to the children, please!).
Next, figure out what you want to focus on – I’ve suggested a few exercise options on this page that will work all major muscle groups.
There will definitely be benches, low walls and steps – you can use these to do push-ups, tricep dips and step-ups.
Begin by warming up with a brisk walk or slow jog for five to 10 minutes as cold muscles are more prone to injury than warm ones.
Complete the recommended repetitions for each exercise, take a breather if required, then move on to the next one.
Try mixing up the order of the exercises every time you do a workout.
In 20 minutes or less, depending on the speed you’re performing one set in, you’ll feel the burn in your whole body – chest, arms, back, grip, legs, abdominals and shoulders.
Some important points to consider:
- Allow children to have priority: don’t hog the apparatus especially during their peak-hour playtime
- Ensure equipment is sturdy and check for hazards before starting – parts of the ground may be moldy with algae and slippery, so watch out for this
- Modify the exercises if the apparatus is too difficult or the bench is too high
- Focus on form over speed, especially when using unfamiliar equipment or something you haven’t used in decades, such as monkey bars.
When exercise feels like play rather than obligation, consistency naturally follows.
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
Playground exercises
Position yourself toward the back edge of the swing, use your feet and swing yourself to get the wind on your face. Then use your feet to stop and steady the swing. Lean your torso back, tighten your core muscles and straighten your legs. Hold for five to 10 seconds in this wide-V sit before bringing your torso upright again. Your core muscles are bound to be sore the next day! — Pexels
Like a monkey, use the monkey bar and swing from bar to bar. Go forward first, then sideways. Women generally do poorly on this apparatus, but don’t give up. Even crossing just four bars is an achievement worthy of a pat on the shoulders. — Filepic
Find a bar that is taller than you with your arms stretched upwards, and hang from it. Lift both your knees up, hold for two seconds, then bring them down – but don’t allow your feet to touch the floor. Repeat 10 times. This exercise works your core, hip flexor, arm and shoulder muscles, plus it creates space between your spinal joints. — Freepik
There are always benches and short walls at parks and playgrounds. Use them to do some tricep dips like the man is doing here (bend your knees and bring your legs closer to the body to make the exercise easier), then turn around to do a few push-ups. Start with one set of eight and work your way up. — Pexels
If your park has a climbing net or frame, use it to climb up and down, and side to side, to work your entire body and coordination. If you're feeling adventurous, climb over and come down on the opposite side. — Freepik
