The Lost Art of (Adult) Play
As adults, many of us lose the carefree energy we had as kids. When you were little, you were always moving—pulling at your dad’s leg, chasing the dog, zipping around the house. Then life filled up with responsibilities, jobs, bills, and a mortgage. Some people never fully outgrow play; others do. So where do you stand on the kid scale?
These days, to stay in shape, you hit the gym and lift, push, pull, and curl to feel strong and capable. But chasing a childlike mindset in adulthood can be frowned upon, so keep your temper in check and remember: desserts can wait until after the main meal.
In your early years you learned what you could do and what you could get away with through play. But what exactly is play? It’s an activity done for its own sake, flexible and improvised, usually bringing smiles, laughter, and enjoyment.
The role of play in learning is debated, but there is evidence that it offers real benefits. So what does this mean for you, the adult trying to shed fat and smash personal records in the gym?
First, play gives you a break from the barbell. When you’re locked into the weights, other forms of movement and cardio can get neglected. Treating training as play helps you spot weaknesses and stay balanced. It can also help you push through plateaus and improve coordination. In childhood you engaged in locomotor play to train muscles for strength, endurance, and skill. Think of playgrounds with swings and monkey bars. Reintroducing play can make workouts more enjoyable and easier to stick with.
If you’re up for reaching goals with a smile, try adding these play-style drills to your routine—or doing them on off days. The gym is a place where a touch of childlike fun is acceptable, even if everyone else is busy taking selfies.
1. Reaction Ball Drills
The reaction ball promotes movement without overthinking. See it, grab it, and you’ll end up doing squats, hinges, and many lunges almost by habit. It’s also great for hand-eye coordination and adds a little chaos to a planned program.
2. Agility Ladder Drills
Some coaches dismiss the agility ladder, others overemphasize it. There’s a middle ground: for many people it’s a fun way to raise the heart rate, improve coordination, and try new movement patterns without noticing.
3. Friendly Competition
Training with a partner tends to improve consistency. Do these drills with a friend and you’ll be sweating and smiling in no time.
4. Stability Ball Wrestle
You and your partner try to off-balance each other, which also builds ankle stability, mobility, balance, and core stability.
Set Up: place one foot on top of the ball with the knee bent 90 degrees. Your partner places the opposite foot on the ball, opposite you.
Rules: each person tries to knock the other off balance by using the ball with their feet.
It can be a quick warm-up or a full-blown challenge. Every time someone loses balance, the other scores a point. First to five or ten wins.
5. The Boxer
This exercise targets power, muscular endurance, and hand-eye coordination. You’ll be busy keeping contact with your partner’s hands while developing strength.
Set Up: Use a resistance band looped around a sturdy anchor. Bring your hands to shoulder level and keep the band taut. Your partner raises hands in defense.
Rules: strike the open palm with a clenched fist, one hand at a time. Your partner can adjust hand position to increase the challenge.
Do this for time (for example, 30 seconds) and tally the hits; then your partner attempts to beat the score. The winner takes all.
Wrapping Up
Exercise doesn’t have to be a grind. A little time to think and play like a child can be refreshing and make workouts feel less heavy. And now that you’re an adult, you can even enjoy dessert before dinner.
About the Author
Shane “Balance Guy” McLean is an ACE-Certified Personal Trainer working in Louisiana with clients and the gators.
References
Learning Through Play by Peter K. Smith and Anthony Pellegrini
Smith PK. Children’s play and its role in early development: A reevaluation of the “Play Ethos.” In Pellegrini AD (ed.). Psychological Bases for Early Education. New York, NY: John Wiley & Sons Ltd.; 1988: 207–226.
Byers JA, Walker C. Refining the motor training hypothesis for the evolution of play. American Naturalist 1995;146(1):25–40.
