Get fit by working out in O'Fallon's parks!
Spend some time in O'Fallon's beautiful parks and get yourself fit in the process. Our Fitness team has developed a series of workouts designed to get you and your family moving. These workouts are easy to follow and will be posted in each of our parks.
For an extra challenge print our downloadable activity tracker and log your outdoor family activities. Once your tracker is completed you can turn it in to front desk staff at the Renaud Spirit Center for a prize. Look for the “Get Fit” table at our Parks and Recreation events for more information on this program and an opportunity for some family fun.
- O’Fallon Parks
- Upcoming Parks and Recreation Events
- Healthy Family Journal activity tracker (PDF)
- Monthly recipes (PDF)
- Monthly workout (PDF)
- Parks' scavenger hunt (PDF)
Try this workout at any O'Fallon park and "Get Fit O'Fallon!"
This workout is designed to be a circuit. You'll go through each of the seven exercises one by one, doing each exercise for approximately 30-60 seconds and then switching quickly to the next exercise. Beginners may want to stop there, with just one set. More experienced exercisers may want to go through the circuit a second or even a third time through, with all three sets taking approximately 20 minutes total. You've been given the range of 30-60 seconds for each exercise as a guideline, but the name of the game is fatigue. It doesn't matter exactly how many repetitions you do as long as your muscles feel fatigued when you are done... like you can't do anymore! Just going through the motions for a few repetitions won't give you nearly the same benefits. How many repetitions can you expect to complete in 30-60 seconds? A general range will be approximately 12-30 repetitions, depending on the exercise and on your own level of endurance. If you are a beginner, you may need to stop after just 30 seconds, but as you get stronger, you'll likely be able to continue each exercise for a full 60 seconds! Do pace yourself, but once you're in the groove, go for it!
The First Step: Warm-Up
Before you dive right into the exercises, prepare your muscles for the work ahead by getting them warm. Take a brisk walk around the perimeter of the playground (or chase your little one a few times through the equipment) for about three to five minutes and you'll be ready!
1. Playground Push Ups
Place your hands about shoulder-width apart on a playground platform that is about waist high. You'll keep your feet planted about four feet away from the platform and your elbows straight. Keep your body straight and slowly bend your elbows until your chest just about touches the platform, then push yourself back to your starting position. Be sure to avoid arching your back or sagging through your midsection and for the most benefit, make a good effort to go through the full range of motion. (It's considered "cheating" to stop after only dropping half way down!)
Hang from the low monkey bars with your legs outstretched in front of you and heels on the ground. Pull yourself up as high as you can and then lower back down to the starting position. Your back will be a bit rounded in the starting position. As you pull yourself up, you'll notice that your back straightens considerably. Make an effort to consciously squeeze your shoulder blades together during the movement for maximum toning.
Sit on a park bench and then lift your body weight up and out, palms on the edge of the bench and facing out and your elbows straight. Your knees will be bent and your feet flat on the ground. Bend your elbows and then straighten to dip down and up. Be sure not to rock back and forth away from and back to the bench. Instead, keep your back very close to the bench during the entire movement and limit the movement to up and down.
Stand in front of a park bench and step up, up, down, down, making sure your heel isn't hanging off the edge of the step. Park benches are pretty high making this exercise quite a challenge, and one you'll want to perform fairly slowly to maintain good form. If you're a beginner, you can easily choose a lower step to use instead of the bench. Be sure to keep your back erect and get your entire foot planted on the bench with each step.
Stand in a lunge position with your back foot up on the bottom of the slide. Lower down, bending your front knee to about 90 degrees, being careful not to let your front knee to jut out beyond your toes. Push back up to your starting position, focusing most of your weight through your front heel (rather than your back foot). Be sure to keep your body erect and to keep the movement going up and down rather than forward and back, which would place undue strain on the knee. After your first 30-60-second set, you'll need to switch legs and repeat on the other side.
Sit on the end of a park bench, facing sideways (so that the back of the bench won't be in your way). Place your hands on the bench on either side of you, and lean forward while drawing your knees in toward your chest. Next, lean back while extending your legs out in front of you. Stay balanced on your rear end and repeat the movement back and forth as smoothly as possible, while holding in your abdominals as tightly as possible during the motion.
This one is tough! Hang from the high monkey bars. (Your feet should not be able to touch the ground.) Pull your knees up as high as you can and then lower them back to your starting position. Be sure to keep the movement slow and controlled and avoid using momentum (ie swinging your legs up there!). Beginners may want to work this one into the routine gradually!
Healthy snacking is a key to staying fit!
Here's some tips on what to eat when those cravings hit.
- 14 almonds
- 25 pistachios
- 79 pretzels
- 4 Hershey’s kisses
- 27 reeses pieces
- 5 cups of 94% fat free pop corn
- ¼ cup dried cranberries
100 calorie snack mixes
- Candy Mallow Popcorn
- 9 Reese’s Pieces
- 8 mini marshmallows
- 2.5 cups 94% fat free popcorn
- Berry Nutty Twist Mix
- 1.5 Tbs dried cranberries
- 5 almonds
- 5 pretzel twists