Everyone has struggled with the quandary of whether they should be good and go to the gym, or be lazy and stay in front of the TV where it’s comfortable.
While it seems like a difficult choice, it doesn’t have to be a choice at all. While watching your favourite TV shows, you can fit in exercises right in the comfort of your home.
Health experts at Apollo Hospitals indicate that even simple, low impact, exercises can build strength. These exercises will also help you lose weight and boost your wellness. Patients who have come from overseas for a medical tour of India often use these low impact activities to increase their fitness gradually and safely after treatment.
To get you motivated to move while watching TV, here is a selection of 8 simple exercises that you can do at home.
Tricep dips are a brilliant body-weight exercise that you can do without leaving your couch. Position your hand’s a shoulder width apart at the edge of your chair, with your fingers facing forward. Next, have your legs stretched straight in front of you in a pike position. Lower your bottom over the edge of the chair and bend your arms until they are at a 90-degree angle. Now straighten your arms, bringing your body back up to where you began. That was one tricep dip! We suggest doing 20 – 30 repetitions for a set, and to do 2 to 3 each time.
Seated Bicep Curls
Tone your arms by including seated bicep curls in your exercise routine. First, you’ll need a pair of dumbbells. If you do not have dumbbells, simply use two full water bottles. Sit at the edge of a chair, with your back straight and arms straight by your sides, holding the weights with your palms facing inwards. Lift both arms at the same time, twisting your wrists upwards and holding at the highest point to squeeze your muscles before releasing to the start position. We suggest doing 20 – 30 repetitions for a set, and to do 2-3 sets each time.
The Cobra pose is a yoga position that helps to strengthen your spine while stretching your chest, abdomen, and shoulders. To do this exercise, lay face down on the floor, placing your hands flat on the floor, under your shoulders, with your elbows pointing backwards. Taking a deep breath in, straighten your arms and lift your chest off the floor by. Go as far as you can while keeping your pelvis flat on the floor. If you cannot go far, do not worry. With practice, you will be able to go farther and farther as you become stronger and more flexible. Hold the upright pose for 30 seconds, breathing normally before lowering slowly down to the floor as you exhale. We suggest this exercise 2 or 3 times per workout session.
If you want to tighten your glutes and thighs, the best exercise is wall sits. To get into position, place your upper back firmly against a wall (be sure to choose a spot where you have a good view of your TV screen as the whole point of this is to be able to watch TV and exercise at the same time). Step your feet forward, sliding your back down the wall until you’re in a position like you’re sitting down on a chair. Now hold that position for as long as you can. We suggest timing yourself and then challenging you to best your original time each and every time you do the wall sit. Rest and repeat 2 to 3 times.
Lunges are excellent for keeping your legs and glutes trim and toned. Stand to face the television, and make a long step forward with your right leg, bending the knee to form a 90-degree angle and lowering your body to the floor. Push back up to a standing position and follow the same sequence with the left leg. Do 20 – 30 repetitions on each leg and do at least 2 sets.
Standing Ab Toner
With this standing abdominal toning exercise, you can firm up your abs in no time. To do this exercise, stand up straight, place your hands behind your head with your elbows pointing outwards, expanding your chest muscles. Lift your right knee and twist your torso so that your left elbow is attempting to touch your right knee. Come back to the neutral starting position and repeat on the other side. We suggest that you do 20 – 30 repetitions on each side and repeat for 2-3 sets.
Contrary to the name, you do not need a bike to do these leg and abdominal slimming bicycle rotations. Sit on your sofa, leaning back so that your forearms support your upper body. Lift your legs in the air and circle them as though you are turning the pedals on a bicycle. Continue for as long as you can, rest and repeat 2-3 times. We suggest timing yourself and pushing to do more each time you do the exercise.
Static Skipping and Jumping Jacks to Raise Your Heartrate
Take advantage of commercial breaks and spend a few minutes doing short bursts of active movement. Aim to get your heart rate up and blood pumping by alternating between static skipping and jumping jacks. To do static skipping, stand tall and bend your elbows at the wrist, as though you are holding a skipping rope. Jump lightly on the balls of your feet, while rotating your arms as if you were using a jump rope. Continue the exercise for 30 seconds, rest for 10 to 15 seconds and begin again for another 30 seconds. For the next commercial break, move onto jumping jacks. To do this exercise, jump so that your legs are apart in a wide stance while lifting your arms above your head. Then immediately jump back to your starting position with your feet together and your arms at your sides. Repeat this sequence for 30 seconds and then rest for 10 to 15 seconds before switching back to static skipping for the next set of commercials.