‬Written by Sarah Polk, MS, RDN, CSOWM, LD

Balancing family life and your own health goals isn’t always easy, especially for busy parents‬‭ with kids in sports. But what if you could sneak in some exercise while cheering them on? Check‬ out these simple ways to get moving and stay active, all while watching your kids play.‬

‭1. Take Advantage of the Track‬

• Walk or Jog Around the Track: Many sports facilities have tracks that surround the field. Walk or jog around the track during the game or between quarters.‬
• ‬‭Interval Training: Alternate between walking and jogging around the track.‬

‭2. Stand and Stretch‬

• ‬‭Standing Stretch Routine‬‭: During downtime, perform‬‭ simple stretches to improve‬ flexibility and release muscle tension.‬
• ‬‭Mini-Squats or Lunges‬‭: Find a spot on the sidelines‬‭ where you can do a few squats or‬ lunges during breaks.‬

‭3. Use Lightweight Equipment‬

• ‬‭Resistance Bands‬‭: Lightweight and easy to carry, resistance‬‭ bands allow you to do‬ strength exercises without bulky equipment.‬
• ‬‭Jump Rope‬‭: Between quarters or during halftime, a‬‭ quick jump rope session can help‬ you get your heart rate up.‬

4. Practice Core Exercises‬

• ‬‭Engage Core Muscles‬‭: Simply standing with good posture‬‭ and tightening your core‬ while watching the game can activate your muscles.‬
• ‬‭Side-Leg Lifts or Standing Oblique Crunches‬‭: These‬‭ exercises target core and hip‬ muscles and are easy to do from a standing position without drawing too much attention.‬

5. Walk the Field or Climb the Stairs‬

• ‬‭Walk the Field‬‭: During breaks, walk around the field‬‭ for extra steps.‬
• ‬‭Stairs‬‭: If there are bleachers, walking up and down‬‭ the steps adds both cardio and‬‭ strength training.‬‭

Incorporating exercise into family activities like your child’s sporting events is a great way to‬‭ stay active and engaged. Every bit adds up, so give one or two of these ideas a try next time, and‬ you can cheer on your child and take care of yourself at the same time!‬
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