Stay Moving on the Sidelines

If you’ve got soccer games to attend, instead of sitting or standing in place for 90 minutes, here are 5 things you can do to increase the movement density of your time spent on the sidelines.

Watch the game while walking around the field perimeter

This has been a game changer for me. Not only do I get an extra hour of walking, I’m able to focus better on the game. Plus, to keep my eyes on the game, some of my walking is backwards, which mixes up muscle use a bit. My dog likes the extra walking too, as do friends that join me every now and then.

Swap your chair for a blanket and sit actively

Simply getting out of a chair and onto the ground will have you stretching and moving different muscles and joints. Instead of outsourcing your core-muscle work to the back of the chair, holding yourself up works you more. If going chair-free feels daunting, look for a low, backless chair that offers some support while upping your movement efforts.

Blanket moves

Stretch your hip flexors in a side-line lunge, add a twist to a cross-legged sit, stretch your inner thighs by sitting in a V and leaning forward.

Standing moves

Maybe you’re already standing and want to add something else like arm and shoulder stretches: tricep stretch, linking your fingers behind you and lifting your hands back behind you, standing crescent stretch. Try calf raises, yoga Tree pose, and standing quad stretches.

Have FUN

Bring a hula hoop and keep it going as you watch the game (be warned, everyone around you is going to want to try it too). Join the little kids and work on handstands and cartwheels. Channel your inner cheerleader and throw a high kick if your team scores. Grab your own soccer ball and juggle it or kick it back and forth with someone nearby. Set yourself free here. If we don’t feel like creative movement is allowed on a playing field, what are we even doing???

Take these ideas and scale them to your particular sport scenario. Are you waiting to get in on the pickleball game? Basketball court? Do some tricep dips on the benches. Jog short laps around the area. Stretch something. Anything. FOR THE LOVE OF GOD PLEASE STRETCH SOMETHING WITH YOUR DOWNTIME. Your body is never going to spontaneously loosen up, you have to work for that $h!t, just like you have to work for points on the court.

Sports and Movement Nutrients

Wondering how to chart “sports moves” in your Movement Plan? Unless you’re a pro athlete and sports are your Occupation, playing sports fits into the Leisure category. If you’re watching your kids or partner play, I’d chart this time in the Home domain.

What’s a movement plan? Pre-order My Perfect Movement Plan: The Move Your DNA All Day Workbook and get ready to discover what’s missing in your movement diet and learn how to fit it into your life.