Couch Potatoes Take Note: Easy Exercises to Do During Commercials

The average American watches more than five hours of TV a day—that’s a lot of time spent relaxing on the sofa. And if you’re watching live television (as opposed to catching up on your DVR), those five hours will include about 76 minutes of commercials. Instead of using those moments of downtime to zone out or catch up on Facebook, squeeze in a little exercise. Think of it as a small step against the dangers of sitting too long. The best part is that you don’t even need to leave the sofa!

  • Shoulder blade squeeze: Pinch your shoulder blades together for 10 seconds, then release. Make sure you aren’t shrugging your shoulders up—this should be working your upper back muscles. Repeat 10 times. This move will improve your posture and prevent rounding your back when you’re walking or sitting.
  • Feet-on-couch pushups: Put your hands on the floor and place your feet on the couch cushion. From there, try doing 10 pushups (or as many as you can). Make sure your shoulders are directly above your hands and that you keep your core engaged. This is a great way to increase strength in your shoulders, biceps and chest.
  • One-leg stand: Holding on to the back of the couch for support, lift your right foot behind you until it hits your backside. Hold for 30 to 45 seconds, then switch legs. Repeat three times. For more of a challenge, try with your shoes off and close your eyes. Standing on one leg will increase your balance, which is helpful in many of your daily activities.
  • Laid-back leg lifts: Sitting on the sofa, recline back until your abs begin to be engaged. Straighten both legs and lift them at least six inches off the ground. Hold for 30 seconds and repeat three times. This works your quadriceps and core at the same time.
  • Couch squats: Stand near the couch and start to sit down as slowly as possible. Keep going until your backside is just about to touch the couch cushion, then stand back up. Repeat 20 times.

For those who are just getting back into an exercise routine, these moves might cause muscle soreness. If that happens to you, make sure to read over these tips on how to avoid post-workout pain.

If you’re looking for other ways to exercise without leaving your home, check out these blogs:


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