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Get fit whilst watching TV!


by
Jaiman B. K. Pattni, London

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'?

Yes absolutely!

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.

Remember 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.

Jaiman Pattni

Fitness and Nutrition Consultant - GP Referrals, Lower Back Pain and Cancer Rehab.