Making TV Time Fit Time

We all want to trim our waistlines, tone our muscles, and improve our health. But instead, many of us find ourselves sprawled out on the couch every night filling our minds with sitcoms and reality shows, bag of popcorn in hand. If you're like most Americans, you aren't about to give up those hours of rest and relaxation in front of the tube. And you don't have to, as long as you turn television into a trigger for activity.

Study after study shows that our obsession with the television is contributing to a culture of inactivity. According to a recent Harvard University study published in the Journal of the American Medical Association, women who watched television more than 10 hours a week were far more likely to be obese and develop type 2 diabetes.

Despite recommendations that we dedicate at least as much time to exercise as we commit to watching TV, the average American watches four hours of TV a day, and the average woman spends 34 hours glued to screen each week. Meanwhile, we lament the fact that we just don't have time in our busy schedules to exercise.

Because we move less and eat more when we watch TV, we burn even fewer calories during TV time than when we do other sedentary acts like office work. For many families, this ritual of "vegging" out in front of the TV has become an essential, yet detrimental, part of the daily routine.

The Couch Potato Workout

In an ideal world, we would all peel ourselves from the couch and head to the gym or take a walk every night. But real life and real schedules are far from ideal. For television addicts with only a couple free hours in the evening, it's time to come up with some creative ways to multi-task and make optimal use of that time.

Contrary to popular opinion, a workout can be done anywhere, anytime - including in front of the television. Experts recommend a series of stretching, calisthenics, and light aerobic exercises that can be done during the two or three minute commercial breaks. In her book The Commercial Break Workout, Linda Buch points out that a 30-minute sitcom has about 10 minutes' worth of commercials. If you're committed to moving during the ads, you can squeeze in an easy 20-60 minutes of workout time in one evening.

For example, in the course of a 30-minute TV show, you can use the opening credits to warm up, each segment of the show to march or jog in place or do jumping jacks, and commercials to do short bursts of crunches, arm curls, push-ups, squats, or leg lifts. Two or three minutes is a short time, but a full minute of push-ups or sit-ups can actually be quite challenging. By the time the closing credits roll around, you'll have earned some quiet relaxation time on the couch.

If you're new to the concept of couch potato workouts, the following suggestions should help you get started.

Pick something - anything. It doesn't matter what activity you choose. Let the rock-hard abs on "Dancing With the Stars" motivate you to do crunches, or let the songs on "American Idol" inspire you to dance. Even if you walk at a slow pace (say, three miles an hour) on the treadmill, you can burn four or five times the calories you would use sitting on the couch. Even sitting up rather than lying down while watching TV can make a difference.

Rearrange the living room. If you have a treadmill, elliptical machine, stationary bike, or other piece of cardio equipment, move it to the living room, turn it in the direction of the TV, and set it at a moderate intensity. You may work up a bit of a sweat over time, but you won't work so hard you can't keep up with the action in your favorite show.

Assign exercises to each show. If you watch a variety of TV shows in one evening, designate sitcoms as cardio time, set aside abdominal work for dramas, or focus on upper-body strength during news programs. To make your routine more interesting, assign certain exercises, like arm curls and leg lifts, to each character on a show and perform those exercises every time the person enters the scene. Not only will this practice keep you entertained, it will ensure a balanced workout.

Change the channel. Although shows like "The Biggest Loser" and "Celebrity Fit Club" give us hope that watching other people get in shape will somehow jolt us into action, TV shows that actually help people get in shape are growing in popularity. If you can spare one hour of your regular programming, try changing the channel to a fitness-friendly program. The Discovery Channel sponsors "Fit TV" with round-the-clock exercise and diet tips. ExerciseTV is a free, video-on-demand network presenting sports training, fitness trends, and the latest workouts that include cardio, abs, yoga, and dance.

Get creative. Buy a set of weights, resistance bands, exercise balls, a jump rope, or other gym equipment to expand your fitness options. Try a different exercise each day to stave off boredom and ensure a well-rounded workout. Once you start experiencing the benefits of physical activity, like improved sleep quality, more energy, and greater self-confidence, you may become inspired to take your workout outside or to a gym. If all else fails, save your money for one of those TVs whose power is generated by an exercise cycle. That way, you can't even turn on the tube without working for it.

Start with the Basics

Here are a few basic exercises anyone can do at home without missing a moment of prime-time programming.

Leg Lifts: Stand with your feet hip-width apart and your hands on your hips. Bend both knees slightly and shift your weight onto your left leg. Keeping your knee slightly bent, lift your right leg up and out to the side, at least six inches. Lower to the start. Complete a few sets with the right leg, then switch to the left leg.

Arm Curls: Hold a weight in each hand, arms at your sides, palms facing forward. Stand with your feet hip-width apart and your knees slightly bent. Curl the weights up to your shoulders and then lower to the start. If you don't have dumbbells, you can use soup cans or books of equal weight. Once you've mastered the curl, move on to overhead shoulder presses, side arm raises, front arm raises, and triceps extensions.

Crunches: Lie on the floor with your feet hip-width apart. Cradle your head in your hands with your elbows rounded slightly inward, and pull in your abdominal muscles. Exhale through your mouth as you curl your head, neck, and shoulders off the floor. Hold at the top of the movement for a moment, and then inhale as you slowly lower down.

Push-Ups: Lie on your stomach, bend your knees, and cross your ankles. Bend your elbows and place your palms on the floor in front of your shoulders. Straighten your arms and lift your body so you're balanced on your palms and knees. Tuck your chin toward your chest, tighten your abdominals, bend your elbows, and lower your body until your upper arms are parallel to the floor. Push back up and repeat.

Squats: Stand tall with your feet hip-width apart and place your hands on your hips. With your back straight, bend your knees until your thighs are parallel to the floor. Bend as far as you can without leaning your upper body forward. Slowly straighten your legs and stand up. Take care not to lock your knees as you stand up.

Scissors: Lie on your back with your hands palms down under your buttocks and your legs straight up in the air. Keeping your knees slightly bent and your feet flexed, slowly spread your legs as far apart as comfortable. Hold, and then slowly bring your legs together, resisting as you press them in.

When you sit down in front of the television tonight, give the couch potato workout a try. Although watching TV is a great way to unwind after a busy day, you can enjoy your favorite shows and still find time for physical fitness. Exercise improves your health whether it is performed at home or in a spinning class at the gym, in 10-minute intervals or for a full hour. Just stand up and get moving, and let the TV be your guide.