Spectator sports
by Anne Finch, Accredited Practising Dietitian for LiveLighter
- June 26, 2024
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Get that gold medal winning feeling while watching your favourite athletes compete at this year's Paris Olympics with our spectator sports workout! These fun little exercises build on the moves we're already doing while we watch. Try a different move every ad break or set a timer. Get the whole crew involved – a little healthy competition never hurt anyone...
Sitting less and moving more works wonders for our health, whether you're a world class athlete or a legend in your own lunchbox. It helps us get fitter, boosts our mood, improves sleep and reduces the risk of chronic diseases like cancer and type 2 diabetes.
Ready? Let's go!
#1 Fist pump aka shoulder press
The ever-popular fist pump! Any number of household items work as weights; cans of food, water bottles or even bricks. Even empty handed, this is a nice one to warm up creaky shoulders. Add a balance component by trying it standing on one leg.
#2 The lie-and-cheer aka contralateral limb raises
Sometimes lying down is what we need to be doing! This is a great one for coordination as well as strength and flexibility.
If it’s a crucial moment and looking away from the screen isn’t possible, try this lovely back stretch.
#3 On-the-edge-of-your-seat aka chair squats
There’s nothing like that nail-biting, on-the-edge-of-your-seat feeling in sports! Here are a few variations on the humble squat to try (from easiest to hardest).
Here’s one for when things are going our way!
#4 Cheers aka invisible jump rope
Running around, jumping up and down, hopping from foot-to-foot… however you celebrate, channel that energy into some big whole body moves.
Here is a no-jump version for sore knees, a nervous pelvic floor or apartment living.
And this one is great for coordination and balance.
#5 Decision fury aka arm circles
OK, I’ll admit that the link between the frustrated arm waving at a decision and arm circles is a stretch… but it’s also a lovely stretch! Do one arm at a time if you’re in close quarters, and for a real mind bend, try moving your arms in opposite directions.
#6 Winner dance aka overhead punches
I think even those of us who consider ourselves not-very-competitive have a great winner dance buried deep inside. Unleash yours! Start with alternating fist pumps in the air, add some jogs… and see where the feeling takes you!
Remember that every little bit of movement helps us meet our daily recommended dose, and helps break up long periods watching sports on the couch. These sorts of exercises are also great to do while watching the news, waiting for the kettle to boil or supervising kids at the playground.
We've also got loads more workouts (like this beginner one), exercise guides (like this couch to 3km run one), a customisable video workout builder and ideas about how to be active every day.
