How to Exercise While Watching Television

Some studies show that many adults watch 5 or more hours of television a day. Those same adults may also have a sedentary job, which means they get very little exercise. Watching less television is probably the best thing to do for your health, but you can start by following a few of these exercises while sitting at your desk or in front of the television.

Instructions

Difficulty: Easy

1. Decide when you are going to do your exercises. If you get into the routine of doing a few during each commercial break or between segments, you may end up exercising 30 minutes or more while you are in front of the television.
2. Start each exercise with a deep, cleansing breath. Stretch your arms out, then above your head as you take a deep breath through your nose and exhale through pursed lips. Do three of these slowly.
3. Stretch your muscles by doing arm and leg extensions. As you extend your leg, rotate and point your foot to stretch your calf muscles and increase circulation in your lower extremities. Stretch your right arm out at shoulder level. Bring the other arm behind your head to touch your right shoulder, stretching your rib cage as you reach.
4. Exercise your eyes. Eyestrain can develop when you look at the same object for too long, which may result in blurry vision and red eyes. Look away at a distant object and focus for a few seconds, then turn back and focus on an object closer to you. Repeat this often if you are looking at a television or a computer monitor for any length of time.
5. Use a stationary stepper or mini cycle while sitting. Use a larger exercise bicycle if you have it set up in front of the television. The idea is to keep moving. There are many exercises to choose from to fit your lifestyle.
6. Remember the Kegel exercise for women. You can do it at any time, and it strengthens the pelvis floor muscles, which support the bladder and uterus. The Mayo Clinic website explains the proper way to do this exercise.

Tips & Warnings

• Always consult your physician before starting a new exercise regime.
• Studies have shown that sitting for long periods of time may increase your chance of blood clots in the lower extremeties.