When asked why they don’t exercise regularly, many people claim that they simply don’t have the time. You may be in this same boat, especially if you work full-time. After you get home from the office, all you want to do is eat dinner and crash on the couch to watch your favorite show, right?
What if you used the hour your show is on to also sneak in some exercise?
There are lots of ways that you can fit a workout in without giving up your TV time. Try one of these five different ideas for working out while watching TV today.
1. Relocate Your Cardio Machine
If you have a treadmill, exercise bike, or elliptical that’s gathering dust, relocate it! Or, if it’s more convenient, relocate your TV to the room where the cardio machine is located. You can even pull up your favorite show on an iPad or tablet to make things easier.
The point is, you can get some cardio in while enjoying a TV show or two. You don’t even have to do a super-intense workout if you don’t want to. For a 5’4”, 150-pound woman, walking for sixty minutes at 3 miles per hour will burn nearly 300 calories!
2. Invest in Portable Exercise Equipment
If you don’t have access to a cardio machine, that’s no excuse! You can exercise anywhere by investing in handy portable equipment.
Hand exercise tools, resistance bands, and even light dumbbells are easy to store and are great to have on hand when you want to squeeze in a quick workout.
Use resistance bands or dumbbells to do biceps curls, squats, shoulder presses, or walking lunges across your living room while your favorite show plays. Or, use hand exercise tools to improve your grip strength while you sit and watch. It couldn’t be any easier!
3. Challenge Yourself
Some people need an extra challenge to motivate them to exercise. If this is the case for you, try setting a goal to do a certain number of push-ups, sit-ups, or squats throughout the duration of a show.
Keep track of the number of reps you’re able to do, and then try to beat your current record every week when a new episode of your show airs. By the time the season ends, you’ll be amazed at how much stronger you’ve become!
If you’re in the habit of watching TV every night, make sure you’re varying your exercises so that you increase strength throughout the body. You don’t want to end up feeling imbalanced because you only did squats and totally neglected your upper body!
4. Make it a Game
Another fun way to make your workout (and your TV watching) more interesting is to create a game around your favorite shows.
TV exercise games are a lot like TV drinking games. But, instead of doing a shot every time a character says or does something, you do 10 or so reps of an exercise. TV exercise games also don’t result in hangovers or poor life decisions!
It takes a little bit of planning to make these games work. There are lots of games online, though, so you just have to do a quick internet search to find a game that works with your show of choice.
5. Sneakily Increase Your Calorie Burn
If all of the above suggestions sound miserable to you, remember that there are also easy ways for you to sneakily increase your calorie burn.
Some options that don’t feel like exercise include:
Fidget more (shake your foot or tape your fingers while you watch TV, or even do another activity like knitting or crocheting).
Do seated calf raises during commercial breaks
Turn down the thermostat — when you’re cold, your body burns some extra calories to try and warm back up
Dress comfortably (if you’re in comfortable clothes, you’re more likely to move more than you would if you’re still wearing your clothes)
You don’t have to give up your TV time to get in better shape. Use these tips to combine your workouts with your favorite shows, and you’ll soon catch yourself looking forward to exercising!