Get fit whilst
by Jaiman B. K.
Fitness and Nutrition Consultant - GP Referrals, Lower Back Pain
and Cancer Rehab.
'What’s that you say? I can get fitter
and more active while watching TV'?
Sitting down and being inactive for long periods of time is not good for your
health. It is advised that we should exercise regularly, for at least 150
minutes a week, to reduce the risk of ill health due to inactivity. Studies
show that being inactive and overweight can lead to type 2 diabetes, some types
of cancer as well as other conditions - both physical and mental. But
incorporating a few simple steps into your daily routine can have dramatic
effects on your health and well being.
So the next time you sit down to watch Britain’s Got Talent, Coronation
Street or in my case The Chase, join me in doing the following and ‘kill two
birds with one stone’:
Whilst watching your favourite TV show,
During the first advert
break - do
one round (a set) of 10 to 15 sit to stands or bodyweight squats. Complete one
set, rest for 30 to 60 seconds and then complete a second set. https://www.youtube.com/watch?v=ZpwiORjDzW4.
Second advert break - 10 to 15 wall presses or
press ups. Again, complete 2 sets of this exercise as above. https://www.youtube.com/watch?v=AeZTK9CPs1s.
Third advert break - 8 to 12 lunges for 2
sets. Or if you have stairs where you live then you can perform step ups for up
to 2 minutes. https://www.youtube.com/watch?v=W-JcaY-zr64.
Fourth advert break - 10 to 15 abdominal
crunches for 2 sets. https://www.youtube.com/watch?v=0YfOcr-X0zE
By the end of the show, you would have worked most of the biggest muscles in
your body. You would have raised your heart rate, metabolism, helped increase
your muscular strength, endurance as well as tone your muscles. All these
amazing benefits without even needing to use any special exercise equipment.
You can also finish by spending a few extra minutes stretching during the end
credits of the show.
As you become fitter, you can make the exercises more challenging by either
increasing the number of repetitions performed, increasing the number of sets
or decrease the rest time in between sets.
though, this is not a justification for you to spend more time watching TV!
These are just some simple, manageable and effective methods which you can
incorporate into your lifestyle to help you become more active and healthier.
Stay safe and keep active.
and Nutrition Consultant - GP Referrals, Lower Back Pain and Cancer Rehab.