How to Get Fit While Watching TV from How to Get Fit While Watching TV
How to Get Fit While Watching TV
Sitting too much is one of the worst things you can do to your body. Watching whole seasons of your favorite show may sound like the perfect Friday night, but you’re putting your health at risk after just a couple of episodes. You are literally sitting yourself to death. More than 11 hours a day in this crunched position, increases risk of premature death by 40 percent. A study that looked at more than 4 million individuals and 68,936 cancer cases concluded that sitting for long periods of time increases your risk for colon, endometrial and possibly, lung cancer. Aside from the gym, your home is where you can freely work out. Physical activity reduces the risk of backaches, stiffness, headaches and many chronic diseases.
The TV workout
Run in one place for about 40 seconds. Then rest for 10. Do variations of planks for a killer core. Take another break for about 10 seconds. Now it’s time for squats. Make them more challenging. You should do this exercise for another minute or a little more. Last but not least – pushups for 30 seconds or as many as you can. Repeat this entire set a few times you can rest assured you have worked out.
TV & Movie Workout Games
Speaking of working out in the comfort of your own home, why not try making an exercise game out of your favorite TV show or movie? If you’re watching Daredevil, do mountain climbers or donkey kicks every time you hear “this city.” It will be very often. If you’re watching an awards show, stand up and do jumping jacks when someone says “thank you.”
Stretching is one of the most important parts of fitness. It improves flexibility, reduces the risk of injury, and increases circulation. In fact, one of the reasons you may be feeling tired is because you feel sore and stiff. Nothing fixes that better than stretches. A good one is the hip flexor/quad stretch. The seated trunk twist is another common favorite stretch.
Concentrate on the hips. It’s not stressful at all but it improves your movement a lot. The official name is self-myofascial release (SMR) technique. It is often used by professionals and physical therapists to help muscles recover so they don’t become overactive. Another plus: Foam rollers are practically a sports massage – but a lot cheaper.
Making small movements, especially of the hands and feet, is more than just a way to express nervousness. Research has shown that fit people tend to move more and fidget, while overweight people have a tendency to sit still. The former lose up to 350 more calories a day, leading to a weight loss of about 30 pounds in one year.
Do Shoulder Shrugs
Shoulder exercises can help reverse some of the muscle loss and deterioration that occurs as people get older. Shoulder shrugs are among the exercises you should to do stay fit and fabulous over 50. They improve mobility. They help strengthen your neck as well. You can be standing or sitting. It’s good to lift light weights while doing shoulder shrugs. Your feet must be shoulder-width apart. Raise your shoulders upwards, backward and down. Repeat about 20 times.
Deskercise at Home
Any exercises you can do at the office you can do at home while enjoying your favorite show on TV. Chair dips, toe raises for increasing circulation and shaping/strengthening calf muscles, squats to target the leg muscles, and wall sits are some of the most common workouts. The last are a great exercise for a perfect beach bottom. They build your isometric strength and endurance in glutes, calves and quadriceps.
Household Items as Fitness Accessories
You may not realize it but you have plenty of items in your home that can be perfect for resistance training, flexibility, endurance, and stretching. So position yourself in front of the TV and use shoeboxes instead of yoga blocks, a gallon of milk in place of a kettlebell for Goblet squats, towels instead of weights and canned goods instead of dumbbells for resistance training, and belts in place of a resistance band.
You can do lunges in place or walking lunges around the room while your shows are on. Two sets of 10 reps of dumbbell lunges a few days a week can be more beneficial than you think. The lunge is imperative to preserving squat strength. If the weights are too much, lose them. Try curtsy, walking, reverse, laterals lunges. Add leg raises and bicep curls if you can.
This is a great exercise that doesn’t make you sweat while really working out the glutes as you watch TV. Bridges are effective strength exercises and one of the best functional exercises that target your behind. Lie on your back with your knees bent at 90 degrees and lift your butt up using your glutes. If this feels easy, try the single-leg bridge. Bend your knees and lift your hips. Bend one leg, raise it a few inches, then extend your arms and reach toward your toes. Hold that position for a few seconds and return to chest height. Do a few reps and don’t forget to switch legs.
Practicing yoga at home has many benefits. Add that it makes you smarter, according to a study that found that just 20 minutes of yoga enabled people to better complete mental tasks involving speed and accuracy, and you have no reason not to try it. Try the camel pose, downward facing dog, deep breathing pose, and the revolved triangle pose.