Fit through the summer sporting events

Why exercise is essential for good health

Watching sporting events can lead to long periods of sitting (sometimes with a cold drink), whether in the beer garden, in front of the sofa or in the gazebo.  Even if it's fun, you should incorporate active breaks. These are a great way to maintain a healthy lifestyle and avoid the risks associated with lack of exercise, such as muscle pain, stiff joints and metabolic disorders.

• Squats on a chair: Sit down and stand up from a chair several times. This strengthens your leg and gluteal muscles. Or do a la-ola wave every time you score a goal to strengthen your arms and legs.
• Leg stretches: Raise one leg at a time while sitting and hold it in the air for a few seconds. This helps to improve circulation and strengthen the thigh muscles.
• Side squats: Stand with your feet shoulder-width apart and slowly bend to the side with one hand on your hip and the other stretched over your head. Alternate on both sides to stretch the lateral core muscles.
• Arm circles: Stand and circle with your arms outstretched. Start with small circles and gradually increase their size. This improves the mobility of the shoulders and warms up the muscles.

Stay active and enjoy the sport

By incorporating these exercises into your spectator routine, you can enjoy the European Championships and the Olympic Games to the full and look after your health at the same time. Remember that every movement counts, so run a lap of honour when your favourite team wins!