1) Push-ups on the playground equipment
 

Using medicine balls, kettlebells, or a suspension trainer while performing a pushup can create an extra stability challenge to your abs and shoulders. Those muscles must work overtime to crank out the reps.
 

2) Cycling or running
 

 Running burns more calories than cycling because it uses more muscles. Cycling is gentler on the body, and you may be able to do it longer or faster than you can run.
 

3) Yoga 
 

Whether you are young or old, overweight or fit, yoga has the power to calm the mind and strengthen the body. Don’t be intimidated by yoga terminology, fancy yoga studios, and complicated poses. Yoga is for everyone.
 

4) Weight Lifting 
 

Lifting weights can improve your bone health and increase your metabolism.
 

5) Hiking
 

Goblet squats are a great exercise for hikers since they target all of the bigger leg muscles including your quads, hamstrings, and glutes. 
 

6) Walking
 

 Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health. Walking with others can turn exercise into an enjoyable social occasion.
 

7) Jogging
 

 Jogging outdoors is a better way to improve energy levels and advance mood than using a treadmill at the gym. Jogging also prevents muscle and bone damage that often occurs with age, improves heart performance and blood circulation, and assists in preserving a balanced weight gain.
 

8 ) Obstacle course
 

 It is a series of challenging physical obstacles an individual, team, or animal must navigate, usually while being timed. Obstacle courses can include running, climbing, jumping, crawling, swimming, and balancing elements with the aim of testing speed, endurance, and agility. Sometimes a course involves mental tests.
 

9) Playing tennis
 

Unique among other sports, tennis is truly a workout for the entire body. Your legs, shoulders, arms, hands, upper back, and lower back all get a good workout. You strengthen your core muscles. Playing tennis regularly is an optimal rigorous strength training routine for your whole body.
 

10 ) Playing basketball 
 

Basketball involves a lot of starting and stopping. While not renowned as an aerobic sport, it is still a great workout that can help you burn calories, build endurance, improve balance and coordination, develop concentration and self-discipline and build up muscle.

 

Health benefits of exercise
 

• Reduce your risk of heart diseases. Strengthens your heart and improves your circulation. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack.

• Help you control your weight. Along with diet, it plays an important role in controlling your weight and preventing obesity.

• Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms.

• Help your body manage blood sugar and insulin levels. Lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.

• Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.

• Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.

• Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.

 

Safe Exercise Guidelines

• Drink plenty of water before during after physical activity to avoid dehydration which can cause headaches nausea dizziness fatigue confusion muscle cramps fainting.

• Wear proper shoes for running cycling etc; Stretch before starting any workout routine; Start slowly when beginning new exercises especially if they are rigorous your first time out - this will allow your body more time to adjust to the new activity.

• If you are overweight, begin by walking or dancing then slowly increase your intensity as it feels more comfortable.

• Ask someone with experience about proper techniques before starting any strenuous workout routines;

• Always consult a doctor if you have underlying medical conditions that may be affected by exercise - these include heart disease, high blood pressure, and diabetes.
   

If you are looking to get some exercise done at the park, there is no shortage of options. There's a push-up for every piece of playground equipment and even if that isn't enough variety you can always cycle or run around or hike up hills somewhere else in Martinez.