May 2, 2013 5 Comments
Summer is coming (at last), we had a wasp in our kitchen the other day and the suncream has been dug out of the bathroom cabinet.
Whilst a walk in the park is always lovely on a sunny day you know how you could make it better?
A park bench workout!
Next time you pass a bench on your walk stop and do this 5 minute work out. If you know you only pass one bench then do it twice at the same bench.
Make sure you have been walking for about 10 minutes first so you are warmed up and then do some tree sprints. Pick two trees and walk as fast as you can between them, use your arms as well. If necessary rest for 30 seconds before continuing the walk at your normal pace. Try to do 2-3 tree sprints.
Exercises to do at the park bench
- Stand a few inches away from the bench with your back towards it.
- Sit down, then stand up again quickly, using your legs to push yourself up.
Easier modification:If necessary find a bench with an armrest and use one arm to help yourself push up but still try and use your legs as much as possible.
10 push ups using back of bench or seat of bench. (make sure the bench is securely anchored to the ground before attempting this)
- Stand with feet hip-width apart, 3 to 4 feet behind a bench
- Lean forward to place both hands on top of seat back slightly more than shoulder-width apart. Keeping body in a straight line from head to heels, bend both elbows to lower chest toward bench.
- Push back to starting position.
Easier Modification: Do these against a tree instead of a park bench.
Seated alternating knee to chest.
- Sit on the edge of the bench and lean back, place your hands behind you resting on the bench fingers pointing forward
- Lift your feet from the ground lifting your legs up.
- Keeping chest up and shoulders back pull your right knee to your chest, then return it to beside the left leg. Now pull your left leg to your chest, then return it.
- Alternate legs like this for 10 reps trying to keep your feet off the ground, you can leave your toes on the ground for balance if neccessary
Easier Modification: Leave your feet on the ground for balance and to take some of the weight off.
At the end of the walk remember to do some stretching
Before starting any new exercise program please check with your doctor and clear any exercise changes with them
Helen Witcomb is a personal trainer in the Farnham area, please go here Whole Life Fitness, Personal Training for the over 50s. for more information. This will open a new browser window.