Exercise Tips for the Couch Potatoes

Amy Taylor December 13, 2013

There’s mounting evidence on the health risks of inactivity. One study by the American Cancer Society for instance, has found that sitting for longer periods, separate from other factors, can lead to premature death. So for the couch potatoes out there, you want to think twice about sitting too much.

Whether you’re having troubles finding the motivation to break away from the television and exercise, or you just don’t feel like working out today, you may want to consider “couchersizing”. Check out the following tips and ideas to increase your physical activities.

Stand on one leg

Hold on to the back of a chair and then lift one heel toward your buttocks. Stay in this position for 30-45 seconds. Do the same with your other leg. Repeat 3 times per leg. This exercise won’t make you sweat but it’s going to greatly improve your balance.

Place your exercise machine near the TV

Perhaps the best location to place your treadmill or stationary bike is in the entertainment area. This way, you can exercise and watch TV at the same time. This will also encourage your whole family to stay active.

Sit to stand

This workout routine targets your quadriceps in the front of your thighs and gluteal muscles in your buttocks. Go from sitting to standing to sitting again, 10 times in a row. Rest for a minute, and then repeat.

Try interval training

If you don’t have the patience and will to perform lengthy exercises, you may consider interval training. Here’s how to do it – perform a workout routine as fast and as intense as you can, for just a few seconds. Rest, and then do it again. Researchers from the Pennington Biomedical Research Centre in the US found that cyclists who rode a bike for 20 minutes alternating between eight second sprints and 12 second "slow periods" lost more fat than those who trucked along for 40 minutes at a steady pace.

Do it in the morning

Studies show that morning exercisers are more consistent than those who work out later in the day. Working out in the morning is also a great strategy to boost your energy and improve your mood.

Sip coffee before your workout

Research has shown that exercisers who downed the equivalent caffeine amount of at least one cup of coffee had substantially less muscle pain during their workout.

Do some calf stretches

Sit on the edge of a couch with your feet flat on the floor. With one leg, keeping your heel on the floor, lift and point your toes toward the ceiling. Hold for 30 seconds. Do the same with the other leg, three times per leg.

March in place

Move both your arms and legs; add jumping jacks to increase the intensity. It may be a very simple workout but it’s still a workout and is way better than being sedentary!