Fitness for Couch Potatoes
Tune in and tone up with our TV-watching workout
By Carol Sorgen
Reviewed By Kathleen Zelman, MPH, RD/LD
Are you addicted to your TiVo? Never miss an episode of CSI? Got sore thumbs from clicking from one football game to another?
If TV is a must-see for you, it's easy to let it cut into your workout time. But fitness doesn't have to mean foregoing your favorite shows. How about working in a workout in front of the tube? Even fitness experts find TV-watching workouts helpful -- and sometimes, a necessity.
Bob Prichard is so busy with his duties as director of Somax Sports, a training facility in Tiburon, Calif., that he doesn't have a lot of time to exercise. So he's made it a habit to work out whenever he watches TV.
"I have a treadmill set up in my living room and I walk at a brisk, but comfortable pace, while watching a DVD or TV," he says. "This way, I get in one to three hours of exercise per day. (I often watch golf tournaments, baseball games, etc.)"
Kinesiologist Shari Feuz, an exercise advisor with the International Council on Active Aging in Vancouver, says Prichard's approach can work well -- as long as you're working hard enough to feel it.
"It is absolutely possible to improve your fitness level in front of the TV, if the intensity is adequate, just as it is quite possible to go to a fitness center several times per week and NOT improve your fitness level," Feuz says. Given how much TV most of us watch, exercising at the same time is not a bad idea. Studies show that American men average 29 hours a week of TV watching, while women rack up about 34 hours. That gives us a lot of time to fit in some extra activity.
"This is multitasking at its best," says Mare Petras, author of Fitness Simply, which includes a chapter titled "Here's Oprah," dedicated to fitness in front of the TV.
"We're an all-or-nothing society," says Petras. "We think that if we can't exercise for an hour at a time, that it doesn't count. But that's not true. It doesn't have to be 'black or white' with fitness. It all adds up."
Don't Touch That Dial
In fact, if you're not ready to risk losing track of the plot of that fast-moving drama by doing a full-blown workout, you can fit in fitness breaks during the commercials. This can be an especially good option for beginners.
Linda Buch, author of The Commercial Break Workout, points out that a 30-minute sitcom has about 10 minutes' worth of commercials. Instead of using this time to reach for a handful of cookies or chips, get moving!
Among Buch's suggestions:
"Little bits of exercise like these strung together add up to energy expended," says Buch.
But don't stop there. You can do many types of strength training in front of the television, says Pat Woellert, fitness instructor at University Fitness at the University of Cincinnati.
Using resistance tubing or dumbbells (or even books, or cans of soup), do upper-body exercises while seated on a chair. Some to try:
Lying on the floor, do side-lying leg raises for the outer hip and inner thigh, with or without weights. Sitting up on the floor, use resistance bands to do seated rows (pretend you're rowing a boat).
To get the most out of your prime-time workout, do something different every day, suggests Lynne Brick, BSN, president and owner of Brick Bodies and Lynne Brick's Women's Health & Fitness in Baltimore. Fitness pros call this cross-training. The rest of us just call it variety.
"Do the things you like to do," says Brick. Perhaps a stationary bike on Monday, abdominal crunches on Tuesday, treadmill on Wednesday, jog in place on Thursday, hand weights on Friday.
To get started, try this TV-watcher's workout devised by Petras, which is good even for beginners:
Exercise: Sitting tall, twist to your right, then reach your left hand beyond your right foot. Come up and do the other side.