7 ways to exercise while watching TV
If you don't live near a gorgeous hiking trail, or if you can't afford a pricey gym membership, don't worry. You can still get an excellent beginner's workout at home, and it's completely free!
As you begin to see changes in your body or your blood glucose results, you'll be encouraged to stick to an exercise routine, lengthen it and even add to it. Check out these 7 moves you can do in your living room, even while watching your favorite show.
Warming up is important to any exercise routine, and stretching is one of the best ways to get your body ready to go. Try some simple toe-touches (standing or seated), side bends, or Downward Dog—a fantastic whole-body stretch.
2. Arm circles
Your arms and shoulders will thank you after a few weeks of this one. Just stand with your feet flat on the floor, shoulder-width apart, arms lifted straight out to your sides. For 1 minute, make small circles with your entire arm, going forward. Then, make small circles going backward for 1 minute. Make sure you're keeping your shoulders down as you circle your arms.
3. Standing calf raises
Calf raises are an easy strength-building and toning exercise for everything from the waist down. Just stand with your feet flat on the floor, shoulder-width apart. You can keep your arms at your sides, or hold them straight out in front of you. Raise up onto your toes, hold for 3 seconds and lower yourself back to the ground. Do this at least 10 times.
This simple move does wonders for your lower back and rear-end. Lay flat on your back and put your arms by your sides. Bend your knees, but keep your feet flat on the floor. Lift your hips until your body forms a straight line from your shoulders to your knees. Hold for 5 seconds, then slowly drop your hips back to the floor. Do this at least 10 times.
These will improve your balance and strengthen your legs. Start by standing with your feet flat on the floor, shoulder-width apart, arms at your sides. Step forward with your left leg, lowering your right knee toward the floor until your left leg is at a 90-degree angle. Your left knee shouldn't extend past your toes. Step back up, then step forward with your right leg. Do 1 set at least 5 times.
6. Run in place
For 10 minutes, simply run in place. Or you could do jumping jacks. Or if you have access to stairs, run up and down those for a more intense workout.
Try to hold the plank position for 15 to 30 seconds. This one is harder than it looks, but it's great for your arms, core and thighs. Lay face-down on the ground, as if you're going to do a push-up. Instead of extending your arms straight up, bend your arms and keep your forearms on the ground, resting on your elbows. Keep your legs straight out behind you and stay on your toes. Keep your shoulders back (no shrugging) and your head up, in line with your body. As you grow stronger, try to increase your planking time.
Any time you exercise, check your blood glucose levels before you start and after you finish. Also, it may sound silly, but don't forget to breathe. Holding your breath, which we tend to do if we're in pain or distress, will only deprive your muscles of the oxygen you need to function at your best.
If you're making changes to your lifestyle, or if you can't figure out why you've been out of range, talk to your healthcare professional.