Staff Writer
One of the top reasons people don't exercise is time -- they can't seem to find it. However, they can always seem to find an hour for their favorite TV program. Whether it's the big game, Grey's Anatomy or The Real Housewives -- we're not judging here -- they’ll carve out an hour to sit down, relax and enjoy some TV.That's fair. There's nothing wrong with watching a little TV. But what if you could actually get a great workout without missing a minute of the action? There is a way to do so -- and it’s easier than you think.
"If you can better utilize your time and knock out watching your favorite show and getting exercise in the same hour, why wouldn't you do it? Besides, by staying active, you'll be less likely to run to the kitchen during that commercial break to grab something to munch on," says Registered Dietitian Nicole Bengtson, LD/N.
One of the easiest ways to increase workout efficiency is to make better use of your downtime. Next time you're watching your favorite show, take the opportunity to use the commercial breaks as a means of getting in a little exercise.
For example, the first set of commercials you could perform sets of crunches; the next, do some push-ups; the next, jump rope. Given that the average one-hour show has 20 minutes worth of commercials, you'll have gotten in a good workout while enjoying your show and not leaving the house. Who really wants to sit and watch commercials, anyway?
Here are a few great moves to get you started -- complete with videos that show exactly how to do them. They can all be done without equipment, so you can get started immediately!
Warm-Up
Bent Knee Push-Up -- Upper Body
Wall Push -- Upper Body (Beginner)
Straight Leg Reverse Lift -- Butt
Squat -- Butt and Legs
Walking Lunges -- Legs and Butt
Abdominal Crunch -- Abs
Double Crunch -- Abs
Standing Calf Raise -- Lower legs
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How do you find time for fitness? Post below and let us know!
Labels: abs, beginner-fitness, beginner-workout, exercise motivation, fitness, fitness routine, fitness-routine, health, lose-weight, routines, workout, workout-routine
Comment: Monday, December 22, 2008 8:54:00 AM - 
Karen said...
I never believe the excuse of not having the time, if I'm working day shift I get up an hour early to work out. Hoever my main point is that after a breakfast of oatmeal and berries, lots of water and (I'll admitt) a couple of cups of coffee to fuel me I do my work out usually 30 min of running or 5-8k 5 days a week, I find an additional time to "read" a book on my ipod and do some strength training 3 days a week, injury has stopped me in some ways but if I hurt I will find any way possible to exercise...I'll go swimming or for example, when a botched accupuncture left me with a tube in my chest I walked 2 hours a day at a slow pace on my treadmill (of course I got my husband to set up the TV in front of the tredmill...there is always a way to find time to exercise!
Comment: Monday, December 22, 2008 1:37:00 PM - 
said...
I work FT, attend classes two nights a week, and have a family at home so exercising is hard! But with a hypothyroid issue if I don't exercise 6 days a week I gain weight, plain and simple! So I'm up every morning at 5:30am and at the gym for an hour to an hour and a 1/2. I spin 3 days a week and strength train 2 days and hike one day doing strength at home on that day myself. I watch what I eat to an extend but for me exercising keeps me aware of what I'm eating and how I'm feeling on a daily basis. Sunday is my off day/cheat day..without that I wouldn't survive!
Comment: Friday, February 06, 2009 3:16:00 PM - said...
I exercise with my kids. They love it & it is great family time together. If I forget, they remind me! :)
Comment: Monday, May 04, 2009 11:05:00 AM - said...
I get up early, at 4 to 4:30 am, do a workout DVD that is 20-25 min long (30 Day Shred on intensive days, Pilates on low intensity days, sometimes step if I don't have enough cardio, weights, if not enough strength... you get the picture).
My work place provides free excersise classes in the gym in our building at lunch. So I do this or go for a walk if the class is no good, or weather is great.
Finally, I run or walk through the park on the way home to the train station, that adds another 40 or so minutes of fitness a day when I have a chance.
When I go pick up a few groceries, I go by foot, ditto for the library, that makes 40 to 1 hour walk both ways on hilly terrain to the mall complex. Pushing the stroller. And yep, I stretch in front of the TV every night for 20 min or so.
My only problem with excersising in front of the TV is that most excersises do not allow you to see the screen, as your head is down or turned away. Squats and lunges are good.
Comment: Monday, May 04, 2009 12:47:00 PM - said...
My rule is I can watch as much TV at night as I want, but I HAVE to exercise while doing so. Works for me.......
Comment: Monday, May 04, 2009 10:50:00 PM - said...
I have 3 kids and work full time.
I Have a deal w/ my husband, I work 9-5 mon-friday and He does dinner and I go straight to the gym for an 1 1/2 hrs. But the weekends I can't go but I sneak in outdoor things like the park or the trampoline, catch etc. He will have a poker day with friends on a sunday or one night durring the week. I try to get some of the main dishes ready in the morning so he can just pop it in the oven and do side dishes. He knows I am happy when I work out which makes everyone else happy!! It has been this way for over a year now and it's great!!
Comment: Tuesday, May 05, 2009 11:12:00 AM - said...
Hi, I've heard it time and again about no time to exercise...this is my regimen/suggestion of getting some excercise in during a busy day/week/month if you can't get to a gym (this can be worked around your TV shows too):
First thing in the morning, I do some light leg and back stretches and crunches (30) (before breakfast). In the shower, I do some wall presses, sun-salutations (simple yoga stretch), and calf/achilles stretches (10 count for each) to get me ready for the day. Plus you get the benefit of the water loosening up tight muscles.
At work, I mind my posture (back straight, shoulders down) and stretch my arms, legs, neck, and back at my desk when I can. I get up a lot too so that I'm not sitting too long. During lunch, I try to walk around outside the facility as much as possible (fresh air and sunlight can help keep the blues away). I take public transportation, which means I also get in another 15 minutes plus of walking on the way home. For a longer walk, I get off an earlier or later stop.
When I arrive home, I get right to doing household chores (these burn calories too) and then do more stretches, crunches, and push ups on a stability ball, 20+ count (plus my cats get a kick out of the ball, so I get playtime in with them too). If you had a stressful day, take a shower first and put on more comfortable clothing, this will help, but don't sit down yet, keep moving as stated above.
Currently, I'm looking into buying a stationary bike so that while I'm watching any of my favorite programs, I can get at least another hour of cardo.
Of course any of these exercises can be switched around on different days for variety with a rest of one day in between (up to two days a week). For example, crunches three times a week, push ups three times a week, bike three times a week and weights three times a week, just switch off when you do the exercise and always do the stretches before & after exercises (this will prevent injury to muscles).
To add to the TV Watcher's workout: In addition to getting a stationary bike for cardio, if you want to add in some weight training, it's easy to grab a couple of soup cans and do that on the couch while watching your programs. Or, invest in a small home weight-set, they're not too expensive. Even 2 or 5 pounds dumbells will do for toning...you may even find these at a yard sale...
In time, if you follow this, or any healthy regimen, it will become an easy part of your routine.
It's also good to mind your diet, especially if your day-to-day schedule keeps you from getting in all the exercise you need. Chances are, you're on a grab-and-go regimen when it comes to your diet too. Basically, avoid regular soda, sweet drinks, cakes, cookies, oily or fried foods etc.. Also, watch portions. If you can pre-pack your food with the correct portions, even better, especially if you're in front of the TV or even a computer b/c you may not be aware of how much you are eating. Also, if you dine out a lot, choose healther choices, of course, but eat only half the portion and take the rest home or to the office for another meal b/c restaurants are notorious for serving too much.
Overall, you'll also feel better and be able to keep up with your hectic schedule. You know what they say about burning the candle at both ends...It's all about keeping your body moving, avoiding boredom, and overall, staying healthy...
I hope this helps...best wishes to you all =0)
Comment: Tuesday, May 05, 2009 3:59:00 PM - SecretsofaCollegeStudent said...
I'm a college student and while most of the students here are very health-conscious, I struggle with the buffet and the general couch-potato attitude along with the endless studying. I find that small ways of exercising help a lot. For example, I choose my dorm to always be far away from my classes and the gym, so there's extra walking. I never use the elevator and when I need a break from studying I just walk around for 5 minutes. I study in the third or fourth floor so I would use the stairs. When it's summer, it's a great excuse to go swimming. When I want to watch tv, it's a great excuse to go to the gym where I can change the channel to what I want. When it's winter, it's a great reason for me to exercise indoors because it'll keep me warm. I'm still struggling with the buffet, but just looking around me and seeing everyone eat healthier than I am is a good starting incentive. And the vegetarian options at my school taste better than the options with meat. I always find excuses and ways to keep moving and eat better and while it's not exactly routine, it helps a lot in my busy schedule.
Comment: Wednesday, May 06, 2009 8:18:00 AM - said...
by reading your comments i got motivitated to excercise. i had thyroidoctomy . i am always on diet. my exercise routine is on and off. i get so discouraged for trying so hard and not loosing any. i am 48 years old and i think i am getting my manuopause too. if any body can help me to loose some weight i will be very grateful.
Comment: Friday, May 22, 2009 1:34:00 AM - Damion said...
One cannot reduce his/her weight by just doing workout rather; one needs to have a proper intake of healthy food and proper diet as well. The Rice Diet is a program specializing in the prevention, treatment and reversal of obesity, hypertension, diabetes and congestive heart failure. The diet consists of fruits, grains, vegetables, beans, and olive oil with small amounts of non-fat dairy and seafood (& lean meats), which is what patients are directed to eat when they return home both for continued weight loss and maintenance. On completion of the program, resources are available for participants to continue with a healthy lifestyle, and to maintain the improved health gained while on the residential program
Workout Routines
Comment: Tuesday, September 15, 2009 10:06:00 PM - Kel said...
I'm so glad you post these videos, and I'm also really glad you have a normal person as the exercise model. Kathy is obviously fit, but she isn't a ridiculously, abnormally tiny and muscular woman. She's more like me! It helps me feel more motivated when the exemplar is realistic.
Thanks! You guys are great!
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