How many times have you heard about the health dangers of sitting for prolonged periods of time? You might have even heard that ‘sitting is the new smoking’ when learning about the multitude of health concerns that are associated with hours spent in a seated position. Indeed, research has linked sitting with heart disease, diabetes, and even some forms of cancer. In addition, hours spent in a seated position can cause your hip flexor muscles to shorten, which ultimately leads to hip and back pain.
Despite this knowledge, the reality is that most of us spend countless hours each day sitting. We get up each morning and sit to have breakfast, only to get into our cars for a lengthy drive to work. In most office environments, it can be difficult to leave your desk for any sustained time. We then get back into our cars to sit once again in traffic until we get home. Once you arrive home after a long day, the couch silently beckons, and hours are then spent indulging in your favorite TV shows. The next day, the cycle of sitting repeats and all of these hours just keep adding up. It’s important to look for small ways to get your blood pumping, your joints moving, and your muscles engaging.
The average commercial break is roughly 4 minutes long. Rather than staring aimlessly at the screen, learning all about products and services you likely don’t need, why not get moving? Doing some simple exercises to activate your cardiovascular and muscular systems can have a significant impact on your overall health and wellbeing. The next time the screen turns black, give some of these exercises a try!
1 – Full Body Openers
Begin in an upright standing position with your feet shoulder-width apart. Bend your knees and hinge from your hips to lower into a semi-squat position as you swing both arms behind your body. Thrust your hips forward and raise to a standing position as you swing both arms overhead. Raise to your toes at the top position. Lower your arms and heels to return to the starting position and repeat the movement. To make this exercise easier, slow your movement or decrease the range of motion you move through. To make this exercise more challenging, increase the speed of your movement or hold a light dumbbell in each hand.
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Start with 1 set of 10 repetitions.
2 – Knee Tucks
Begin in an upright seated position on your couch or chair with your feet flat on the floor. Maintain good alignment in your upper body and lean your upper body back slightly. Place your hands on the couch slightly behind your body for support. Engage your core muscles, straighten your legs, and lift both feet off the floor. Pull both knees towards your chest in a tuck position, then extend both legs in front of your body, keeping your heels hovering above the floor. Repeat the movement. To make this exercise easier, tap your heels on the floor between repetitions or go through the movement with one leg at a time. To make this exercise more challenging, go through the movement more slowly.
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Start with 1 set of 10 repetitions.
3 – Tricep Dips
Begin in an upright seated position on your couch or chair with your feet flat on the floor. Place your hands on the couch at your sides and shift your seat forward to hover above the floor. Engage your core, bend your arms to lower your seat closer to the floor, then straighten your arms to complete the tricep dip. Repeat the movement. To make this exercise easier, keep your knees bent and your feet directly under your knees to allow your legs to assist with the movement. To make this exercise more challenging, straighten your legs.
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Start with 1 set of 10 repetitions.
4 – Squats (Sit to Stands)
Begin in an upright standing position facing away from your couch. Your feet should be approximately shoulder-width apart. Clasp your hands together at chest height. Engage your core, bend your knees and hinge from your hips to lower your seat towards your couch. Lift your seat and straighten your legs to return to a standing position. Keep your knees behind your toes throughout the entire movement pattern. To make this exercise easier, use your arms to help you raise to a standing position. To make this exercise more challenging, do not allow your buttocks to touch the seat of the couch before rising to a standing position.
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Start with 1 set of 10 repetitions.
5 – Inclined Push-Ups
Begin in an upright standing position facing your couch. Hinge from your hips to lower both hands to the seat of your couch and step back with both feet to increase the angle of your body, moving into a straight-arm plank position. Maintain good alignment with your head, shoulders, hips, and legs. Engage your core, bend your arms to lower your body towards the couch, then straighten your arms to complete the push-up movement. Repeat the movement. To make this exercise easier, decrease the angle of your body by placing your hands on the armrest of your couch, rather than the seat cushion. To make this exercise more challenging, eliminate the couch and go through the push-up movement on the floor.
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Start with 1 set of 10 repetitions.
6 – Glute Bridges
Begin by lying on your back, either on your couch or on the floor. Bend your knees and flatten your feet on the floor. Place your arms at your sides. Engage your core and push from your heels to lift your seat. Squeeze your glutes at the top position. Lower your seat to the starting position and repeat the movement. To make this exercise easier, allow your arms to assist with the movement. To make this exercise more challenging, lift one foot and go through the movement using only one leg.
Start with 1 set of 10 repetitions.
7 – Inclined Mountain Climbers
Begin in an upright standing position facing your couch. Hinge from your hips to lower both hands to the seat of your couch and step back with both feet to increase the angle of your body, moving into a straight-arm plank position. Maintain good alignment with your head, shoulders, hips, and legs. Engage your core and drive one knee up towards your chest. Step back to the starting position and repeat the movement on the opposite side. To make this exercise easier, decrease the angle of your body by placing your hands on the armrest of your couch. Another option is to start in an upright standing position and alternate high knees. To make this exercise more challenging, eliminate the couch and go through the mountain climber movement from the floor.
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Start with 1 set of 5 repetitions on each side.
8 – Overhead Punches
This exercise may seem simple, but it is a great way to get your heart pumping and engage your muscles. Begin in an upright seated position with your feet flat on the floor. Maintain good alignment in your head, shoulders, and hips. Make fists with both hands and raise your hands to shoulder height. Engage your core and drive one arm overhead in a punching motion. Lower your arm to the starting position and repeat the movement on the opposite side. To make this exercise easier, punch forward at shoulder height, rather than the overhead motion. To make this exercise more challenging, increase the speed and force of your movement, or hold a light dumbbell in each hand.
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Start with 1 set of 10 repetitions on each side.
9 – Flutter Kicks
Begin in an upright seated position on your couch or chair with your feet flat on the floor. Maintain good alignment in your upper body and lean your upper body back slightly. Place your hands on the couch slightly behind your body for support. Engage your core muscles, straighten both legs, and lift both feet off the floor. Lift one straight leg up to about hip height. Lower your leg to the starting position and repeat the movement on the opposite side. Repeat the movement, alternating sides in a scissor movement. To make this exercise easier, keep your knees bent and tap each foot on the floor between repetitions. To make this exercise more challenging, go through the movement more slowly.
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Start with 1 set of 5 repetitions on each side.
10 – Split Squats
Begin in an upright standing position, facing away from your couch. Lift one foot and position it on the couch behind you. Engage your core and bend your front knee to lower your body downward. Make sure that your knee stays behind your toes. Straighten your leg to raise it back up to a standing position. Repeat the movement. To make this exercise easier, eliminate the couch and go through a simple lunging movement on the floor. To make this exercise more challenging, hold a dumbbell in each hand.
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Start with 1 set of 5 repetitions on each side.
Break up this routine and try to go through 2 – 3 exercises during each commercial break. By the end of your show, you will have completed a total body workout that engaged all of your core muscles, increased your circulation, and improved your overall health. As an added bonus, staying active and exercising during commercial breaks will likely prevent you from making unnecessary trips to the kitchen for unhealthy snacks!
Learn even more strategies for jump starting your metabolism and burning calories all day long. Click here for more information.
