Park bench push-ups
Place your hands about shoulder width apart with your chest lined up with the backrest of the bench. Lower your chest to meet your hands (keep your back long and your abs engaged), then push back up. Try 6 to 10 or more (until the last few are a challenge).
Playground pull-ups
Find a playground with straight bars. Your feet have to touch the ground on this one so if the bar is close to the ground that's okay. Place your hands shoulder width apart, palms in an underhand grip on the bar. Jump up so you are hanging at or above chin level with the bar, then slowly lower yourself down to straight arms (not locked) before placing your feet back on the ground. Repeat this drill 8 to 10 times until the lowering becomes a challenge.
Park bench triceps dips
Sit on the edge of a park bench with your behind just at the edge. To begin, position your feet below your knees (at a 90-degree angle). Place hands at sides, fingers overhanging the edge of the bench, and body weight on your hands. Slip your behind off the edge and lower your body until you dip about a foot or so, then push back up. Do 10 to 15 repetitions or until you are fatigued.
How much is enough?
Our weekly strength-training regime doesn't have to be time-consuming if we work hard on each set. Do each exercise until technique fails or fatigue sets in. As you get stronger, make sure you do additional repetitions. Got questions about sunscreen? Get the scoop from dermatologists.
3. "Play" with enthusiasm.
How often do you pull up the lawn chair and watch as your kids leap through the sprinkler or swing away at the badminton birdie? Next time your kids are outside playing, join in the fun.
