Playground Fitness Week 2 - Lisa Westlake

The Age

Friday October 22, 2004

Compiled by Sharon Mascall

PREPARATION

Equipment

Choose a local playground with lots of open space and a variety of equipment.

Get active

If your pre-schooler can ride a tricycle, try tying a rope to the centre of the handle bars. Power walk along encouraging them to pedal but quietly giving them a little hand. You will get a terrific workout and your child will feel they are pedalling themselves. If your child is older, try running alongside as they cycle.

SIT TO STAND & SEESAW PUSH

There are lots of ways to exercise your thighs and buttock muscles at the playground. Use a park bench and a sprung seesaw for this week's workout.

EXERCISE 1: SIT TO STAND

STEP 1: Sit on the edge of a seat or bench, with your arms out in front of you or hands on your hips and your feet hip-width apart.

STEP 2: Slowly stand up, then slowly sit back down. Repeat 15 times. The lower the chair the tougher this will be. Keep your back tall and straight. The slower you move, the harder the work out.

EXERCISE 2: SEESAW PUSH

STEP 1: Find a sprung seesaw - one that does not go very high. This exercise requires an eager child sitting on the other end of the seesaw. When they are ready, place your foot on the seat.

STEP 2: Push your foot down slowly to seesaw your child. The heavier your child, the harder you'll work. Push down and lift up slowly 10 times on each leg.

CARE POINT: On the seesaw, keep your standing knee soft and focus on keeping your body strong, straight and stable. Keep the see-saw smooth and slow to ensure good exercise technique and a safe ride for your playmate.

NEXT WEEK:

SWINGING CORE CONTROL

Lisa Westlake is a qualified physiotherapist and 2003 Australian fitness presenter of the year. For more information visit www.physicalbest.com.

Consult your doctor before attempting any exercise your body is not used to.

© 2004 The Age

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