Exercise to do while watching TV - Fitness Hub

Freepik images

Many people enjoy watching TV, and it may be a soothing way to unwind after a stressful day. But, there are many exercise to do while watching TV if you have a sedentary job or wish to boost your daily mobility.

You'll gain additional advantages from exercising while watching TV in addition to improving your everyday activity. You can work on several aspects of your fitness, like building up your strength.

According to research, even brief 3-minute breaks that involve movement can help counteract the negative consequences of prolonged sitting. Blood sugar levels are stabilised, and "bad" (LDL) cholesterol levels are decreased. The inventive suggestions listed below can help you increase your activity levels while watching TV.

How to Work Out While Watching TV?

You don't have to move constantly to up your activity level when exercise to do while watching TV. The workout is designed so that you work out hard during commercial breaks and relax during your television show.

Most television programmes feature 11 minutes and 20 seconds of commercial time during each television hour, According to Nielsen data.

Your exercise time will exceed 45 minutes if you watch TV for three hours in the evening and squeeze in a quick workout during each commercial break.

At that time, a 150-pound exerciser uses up about 180 calories performing bodyweight exercises. You can also increase flexibility, muscle mass, and strength.

Of course, different factors, such as your gender and exercise intensity, will affect the total number of calories you burn while exercising. You can estimate your number using a calculator.

Be sure you are healthy enough for a strenuous workout before you start your exercise session by obtaining your doctor's approval. You must also clear a space that is big enough for you to completely extend your arms and move forward and backward without bumping into anything.

You can use weights if you have a pair of them. Try the TV workout without any weights the first time. Next, if you feel like you need a greater challenge, incorporate weights into the workouts for your upper and lower bodies.

Warm up:

It's a good idea to warm up before your workout. But, you don't have to warm up vigorously. Your body might be eager to move if you've been active most of the day.

During the first three minutes of your performance stretching out your muscles gently to ensure they are ready.

You can jog up and down stairs, march in place, or even conduct household tasks. To stimulate your muscles and joints, try some active stretches and mobility exercises.

Lower-Body Workouts:

You'll perform a variety of lunge variations during the first commercial break. Your thighs, glutes, calves, and core will all get tighter and toned through this exercise.

Your heart rate will increase during a lunge exercise, helping you to burn more calories and fat. If you feel that the exercise would be more challenging with weights added, start out by performing it without them.

Step into a lunge as shown in the first commercial, then step back and swap legs. Continue act in this way throughout the first commercial. It will most likely go on for 30 to 60 seconds.

During the second commercial, move to the side rather than the front.  When a new commercial starts, step to the back rather than to the side because you'll notice your inner and outer thigh muscles are working harder. Start with the front lunge series and repeat each set if there are more than three advertisements during the break.

Make sure your shoulders stay stacked on top of your hips throughout each repeat of a lunge so that you never feel like you are leaning towards the moving leg. Moreover, try to keep the front knee over your toes rather than in front of them if you have irritable knees or joint pain.

Upper-Body Workouts:

During ad breaks, you'll perform several push-up variations to tone your upper body. If push-ups are too difficult for you, there are many variations you can do to get stronger and eventually perform a full push-up with perfect form.

Push-ups against a wall are a good place to start if you have never performed an upper body workout. Put your hands on a solid wall at shoulder height while standing a bit further than arm's length away from it. 

Next, slant your arms such that your chest is almost touching the wall. This is a standard push-up exercise carried out while standing. Pushing your body away from the wall to finish the workout. Aim for ten repetitions minimum.

Boost Your Core Power:

While watching TV, you may also strengthen your core. The simplest element of your television workout will not be this one, but it will be the most simple. To build functional, powerful abs, you can perform a basic plank workout and a few variants.

You can hold a simple plank position with your weight on your hands as seen in the picture, or you can support your weight on your elbows. Keep your hips from sagging to the floor and maintain the position. As your form starts to alter, stop.

The aim of your ab workout will be to maintain a plank position for the full duration of the commercial because most commercials last between 30 and 60 seconds.

You might only be able to maintain a plank position for 15 seconds at first. That's alright. You'll soon be able to maintain the plank throughout the full commercial break—three minutes or more—with a little discipline and effort. Try a couple plank variations to work different sections of your abdomen if you need an added challenge.

During breaks, move around:

You might have used up all the commercial breaks for your favourite TV programme, depending on how long it was. Nevertheless, you've previously exercised your core, lower body, and upper body.

Also, you increased your heart rate, which improved your cardiovascular fitness. You can perform some extra rapid cardio if there is another commercial break during the show. Get active by running the stairs or marching in place. If you have the room, you can even jump rope. 

Increasing your everyday activity will improve your fitness and make it easier for you to maintain a healthy weight.

If you're up for it, repeat this training routine twice more. Since the majority of us watch 2-3 hours of television each night, it should be easy to finish the workout twice. Or, think about going to bed so you can rest up.