Fitness for Couch Potatoes (cont.)
"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:
- Allergic Skin Disorders
- Bacterial Skin Diseases
- Bites and Infestations
- Diseases of Pigment
- Fungal Skin Diseases
- Medical Anatomy and Illustrations
- Noncancerous, Precancerous & Cancerous Tumors
- Oral Health Conditions
- Papules, Scales, Plaques and Eruptions
- Scalp, Hair and Nails
- Sexually Transmitted Diseases (STDs)
- Vascular, Lymphatic and Systemic Conditions
- Viral Skin Diseases
- Additional Skin Conditions