How to Work Out During Television Commercials

Instead of heading for the fridge during television commercials, why not burn some calories? It is said that the average person burns 1.66 calories per minute while watching television. With a little ingenuity and motivation, you can multiply that number, and burn more calories. Don't forget, too, that any time you exercise--raising your heart rate and using large muscle groups--you continue to burn calories at a higher rate when you are finished exercising. Even people who are not able to walk or move around a lot can benefit by stretching and moving their arms and upper body. The more you move, the more calories you burn. So the next time a commercial comes on, get up, stretch a little, and get moving. Go ahead, you've got nothing to lose but a few calories!

Difficulty: Moderate

Instructions

Things You'll Need:

• Comfortable clothing
• Television
• Light weights (optional)
• Other favorite exercise equipment (optional)

Stand up and get moving!

1. As soon as a commercial comes on, stand up, and walk in place for 30 seconds to one minute. Increase your pace (in place) to a march, and pump your arms. If you prefer, walk briskly around the room, or down a hallway. When the commercial is over, continue marching in place if you like or sit and resume watching.

2. For the next set of commercials, you can repeat Step 1 or use light weights to tone arm and upper body muscles. Start with bicep curls. Place your arms down at your sides, muscles relaxed, holding one weight in each hand. Curl your arms slowly upward toward your body and then slowly lower arms back down. Start with eight repetitions or whatever you are comfortable with. If the commercials are still going, try a kickback. With arms at your sides, holding the weights, slowly move arms with a backward motion away from your body. Keep your arms straight and muscles relaxed. If you don't have any weights, use cans of vegetables or soup. Just choose a canned item that is not too heavy and fits well in your hands.

3. For a variation on walking or marching in place, try these ideas. Do knee lifts. Stand up straight, then raise one leg at a time in front of you, with knee bent, to a level that is comfortable for you. Or try kicks. Kick out in front of you, slowly (no jerky movements), to a comfortable height. Start with one set of eight to ten repetitions for knee lifts or kicks; over time, add additional sets. If you like, alternate between walking, marching, knee lifts, and kicks.

4. If you have a mini trampoline or exercise ball, bring that into the room and use during the commercial. Follow your normal exercise routine, just shortened to accommodate the commercial break. Or, if you're feeling ambitious, continue after the program comes back on.

5. To increase the intensity of exercise while doing bicep curls, balance on one foot while doing the curls. This engages your core and other leg muscles, and improves your balance as well. Another way to increase overall exercise intensity is to combine upper and lower body movement. For example, walking or marching in place while doing bicep curls boosts overall calorie burn. Doing leg kicks while swinging the opposite arm out in front of you is another.

Tips & Warnings

• The more you move, the better shape you'll be in. The more you move, the better you'll feel. Even if you don't have time for a lengthy
• exercise routine, grabbing a few minutes here and there really adds up.
• Always check with your physician when starting an exercise program. Don't forget to stretch before and after a workout.

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