Written by Mark BaileyAs a busy baseball mom, staying fit during the season can feel like an impossible feat, especially when you’re juggling game schedules, practices, and snack duties. But staying active is essential, not just for your health, but also for setting a great example for your little sluggers. Here are seven simple exercises that you can easily incorporate into your routine to keep you in top shape all season long.
1. Walking or Jogging Around the Field
Walking or jogging while the kids practice is a great way to get your steps in and enjoy the fresh air. Instead of sitting in the bleachers, take a few laps around the field. Not only will you boost your cardiovascular health, but you’ll also stay engaged with the game.
Practical Tip: Wear comfortable shoes and use a fitness tracker to motivate yourself. Set a goal for each practice session, like walking for 30 minutes or reaching a certain number of steps.
Benefits: This low-impact exercise helps maintain heart health, improves mood, and can be easily adjusted to your fitness level. Plus, it sets a great example for your kids on the importance of staying active.
2. Bodyweight Squats
Bodyweight squats are perfect for those moments of downtime or while waiting for the game to start. They require no equipment and can be done anywhere.
Practical Tip: Aim for three sets of 15-20 squats. If you’re new to squats, start with a smaller number and gradually increase as you build strength.
Benefits: Squats strengthen your legs and core, improve mobility, and burn calories. They also help you build functional strength, which is useful for all the lifting and carrying involved in being a baseball mom.
3. Push-Ups Using the Bleachers
Using the bleachers to do incline or decline push-ups is an effective way to enhance upper body strength without needing a gym.
Practical Tip: Modify the push-ups to match your fitness level by adjusting the incline. Beginners can start with higher inclines (hands on the top of the bleacher) and progress to lower inclines (hands on a lower bleacher step) as they get stronger.
Benefits: Push-ups target the chest, shoulders, triceps, and core. They’re convenient, can be done during any break, and help build upper body strength that’s crucial for carrying equipment and other tasks.
4. Jump Rope During Warm-Ups
Bringing a jump rope to games and practices can turn waiting time into a fun and effective cardio workout. It’s also a great way to stay warm on cooler days.
Practical Tip: Jump rope for intervals of 1-2 minutes, then rest for 30 seconds. Repeat for 10-15 minutes. This can also be a fun activity to do with other parents or even the kids.
Benefits: Jump rope workouts are great for cardiovascular health, coordination, and agility. It’s a fun, engaging way to stay active, and it’s easy to carry in your bag.
5. Core Exercises with a Mat
A yoga mat can be your best friend at the field, allowing you to perform a variety of core exercises like planks, sit-ups, and leg raises.
Practical Tip: Do a core circuit with 3-4 different exercises, performing each for 30-60 seconds. Aim for 2-3 circuits, depending on your fitness level and the time you have.
Benefits: Strengthening your core is essential for overall fitness and stability. A strong core supports better posture, reduces the risk of injury, and enhances performance in all physical activities.
6. Resistance Band Workouts
Resistance bands are versatile, lightweight, and perfect for strength training on the go. They can easily fit into your bag and offer a full-body workout.
Practical Tip: Incorporate exercises like bicep curls, shoulder presses, and leg lifts. Perform each exercise for 12-15 reps, aiming for 2-3 sets.
Benefits: Resistance bands help build muscle strength and endurance. They’re also great for improving flexibility and can be used to target specific muscle groups effectively.
7. Stretching and Yoga
Performing stretches and yoga poses before or after games helps improve flexibility, reduce muscle tension, and promote relaxation.
Practical Tip: Focus on areas that feel tight or sore. A simple routine might include forward bends, hip openers, and shoulder stretches. Even a short 5-10 minute session can make a big difference.
Benefits: Regular stretching and yoga enhance flexibility, improve circulation, and reduce the risk of injuries. It’s also a wonderful way to relax and decompress from the stress of the day.
Personal Anecdote: I started incorporating yoga into my routine after particularly long game days, when my back and legs would be sore from all the cheering and carrying equipment. A few simple stretches and poses made a world of difference in my recovery time and overall well-being.
Conclusion
Staying fit during the baseball season doesn’t have to be a challenge. With these simple exercises, you can keep up with your kids and maintain your health and energy. What are your favorite ways to stay active during the baseball season? Share your tips in the comments below!