Quick exercise in the park to boost your day


Parks are ideal places in the summer to enjoy a sunny day. The green surroundings attract picnicking families, dog owners and fitness enthusiasts alike. Whichever category you fall into, a bit of extra energy won’t do any harm.

You can activate your muscles in just ten minutes with some well chosen moves. Even a short period of exercise will speed up your metabolism and boost up your energy levels. The grass is an ideal surface for exercise.

Take a look at a few things we suggest.

1. Squat

Your biggest muscles are in the thighs and buttocks, so start you exercise with them. It is easy to activate your lower body with squats. Stand with your feet slightly wider apart than your shoulder width and extend your arms in the front. Start moving down slowly. Keep your back straight, look upwards and keep your arms straight. Get up slowly. Repeat this 10–20 times. When you become familiar with the movement, you can increase the tempo. If you want to push yourself a little, add a springy jump at the end. Make sure you the movement is controlled and listen to your body.

2. Hover

This second one is a simple but effective move that will activate your deep abdominal muscles. You cannot see them on the outside, but they form the basis for a healthy, good posture. Lie face down with your elbows directly under your shoulders and legs fully extended. Lift your hips until your back is in a straight line from the shoulders down to the ankles. Tighten your abs and butt and hold the position for as long as you comfortably can.

3. Inchworm

The third move is for the whole body as it activates both your upper body and abs and back. It is known as the inchworm. Stand with your back and legs straight. Keep your legs straight, bend forward and touch the ground with both hands.

Walk forwards with your hands, keeping your legs in place and straight all the time until you are close to a press-up position. After that walk with your feet with small steps, keeping your hands in place until your find yourself in the position you started with. This will also stretch your calves a little.

Repeat this move for a few minutes, moving along like an inchworm. The further you can walk with your hands, the harder it becomes. Repeat these three exercises 2–3 times. This will not take up much of your time, but you will get your heart rate up. Doing some exercise to make you out of breath is good for your heart. Exercise outdoors will boost your energy levels and keep you going.