If your child participates in sports, music, or other activities, chances are you spend a lot of time waiting. Practices, tournaments, rehearsals, and games can quickly add up to several hours each week. Instead of sitting on the sidelines scrolling through your phone, consider using that time to move more and support your own health.
Finding opportunities to be active during your child's activities can help you fit your own physical activity into a busy schedule.
Walk the Perimeter
One of the easiest ways to stay active while your child is at their activities is to go for a walk. Many soccer fields, baseball complexes, gyms, parks, and school grounds offer safe spaces to walk laps. A 60-minute practice could easily become a 30 to 60-minute walk, helping you accumulate steps and improve your health.
Walking is also a great option because it requires no equipment and can be adapted to your fitness level. Try alternating between comfortable walking and short periods of faster-paced walking for an added challenge.
Turn Waiting Into Workout Time
While watching practice, try simple bodyweight exercises such as:
- Squats
- Lunges
- Calf raises
- Wall sits
- Pushups against a bench or fence
- Standing core exercises
Short movement breaks throughout your waiting time can improve strength and break up sedentary time.
Make Use of Indoor Facilities
When activities take place indoors, look for opportunities to move within the building. Many recreation centers, gyms, studios, and sports complexes have walking tracks, hallways, staircases, or fitness centers available for use.
If space is limited, consider bringing a resistance band. Resistance bands are lightweight, portable, and allow you to perform a variety of exercises while waiting.
Be Active With Siblings
If siblings are tagging along, use the time to be active together. Rather than sitting in the bleachers, try activities such as:
- Walking around the facility
- Playing tag
- Visiting a nearby playground
- Kicking a ball
- Creating an obstacle course
- Playing simple active games like Simon Says or Follow the Leader
Not only does this help you move more, but it also keeps your other children entertained and helps them build healthy habits.
Connect With Other Parents
Youth activities can be a great opportunity to connect with other parents whose children share similar interests. Consider inviting another parent to take a walk during practice or between games. Walking together can make the time pass quickly while helping you stay active, and can even develop new friendships.
Every Minute Counts
Physical activity does not have to happen in a gym or in one long workout. The minutes spent walking around a soccer field, climbing stairs at a gymnastics meet, or chasing a toddler near the playground all contribute to your overall health.
The next time you head to a practice, game, or lesson, think of it as an opportunity to move. Small choices made consistently throughout the busy season can add up to meaningful improvements in physical activity, energy levels, and overall well-being. Instead of waiting on the sidelines, use the time to invest in your own health while supporting your child's activities.
