Diabetes Exercise
Get Fit With Your TV
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Put your TV time to good use with this sensible, effective, no-equipment-required plan.

If you’re an average American, you watch 4 hours and 35 minutes of television each day. That’s a big chunk of time—almost 19% of the day. But you can use that time to your advantage. Each hour of TV comes packed with a minimum of 16 minutes of workout time (unless you’re watching PBS). You guessed it: We’re talking about commercials.

By being active during the breaks, you’ll keep your heart rate more elevated through an hour-long TV program.

While it may seem like an unusual way to exercise, getting active during commercial breaks can truly be beneficial. “Four to six times an hour, you’re getting a little bump, keeping your heart rate more elevated through that whole hour than you would otherwise,” says Selene Yeager, a certified personal trainer and author of Selene Yeager’s Perfectly Fit: 8 Weeks to a Sleek and Sexy Body. “It adds up.”

With Yeager’s help, we constructed this simple 7-exercise plan that targets each of your major muscle groups, gets your heart pumping, and still lets you focus on what you really want to focus on—the latest episode of CSI. Slip on some comfortable clothes and sneakers, slide the coffee table aside, and give these a try. (Of course, check with your doctor first. These moves may require some amount of strength and flexibility to perform.)

Target all the major muscle groups with this simple 7-exercise plan

1. Push-up (for chest, upper back, and triceps)

Basic Move: Lie on the floor, facedown, palms on the floor beside your chest, slightly wider than shoulder-width apart. Position your legs about hip width apart with your feet flexed and toes on the floor. Tighten your abs and keep your back straight, and push your body up until your elbows are almost locked. Pause, then lower until your elbows are bent about 90 degrees. Repeat 10 times.

Make It Easier: Cross your ankles and get on your knees, instead of your toes, as you push.

Make It More Challenging: Do 3 sets of 10 to 12. Elevate your feet (put a phone book under your toes).

2. Plank (for abs, back, and core)

Basic Move: Lie on the floor, facedown, resting on your forearms with your palms flat on the floor. Tighten your abdominal muscles and push your body off the floor so you're supported by your toes and forearms. Keep your back straight. Hold for 10 seconds, then lower.

Make It Easier: Pretend you're doing a pushup but don't go down. When your arms are extended, hold.

Make It More Challenging: Work up to 30 seconds.

3. Lunge (for thighs, hamstrings, and buttocks)

Basic Move: Stand with feet shoulder-width apart. Take a big step forward with your right foot. Bend your right knee and lower your left knee almost completely to the floor. (Your right knee should not be in front of your toes; above your ankle is good.) Press into right foot and stand back up, bringing feet together. Switch legs, and repeat 10 to 12 times with each leg.

Make It Easier: Make it a stationary lunge: Take the first big step, and stay there as you dip down and raise back up. Use a wall for support if needed.

Make It More Challenging: Do 3 sets of 10 to 12.

4. Dip (for triceps)

Basic Move: Sit on the edge of a sturdy chair (use the couch if there's a firm frame to grip), and grab the edge with your hands shoulder-width apart. Extend your legs straight in front of you, heels on the floor, and slide forward so your butt is in the air. Slowly bend your arms to lower your hips toward the floor until your arms are bent at about 90 degrees, then push back up. Repeat 10 times.

Make It Easier: Keep your knees bent and your feet flat on the floor as you dip. Work up to extending one leg, and then both legs.

Make It More Challenging: Do 3 sets of 10 to 12.

5. Side Plank (for core)

Basic Move: Lie on your left side. Place your right foot in front of your left; support your upper body on your left forearm, with your elbow beneath your shoulder. Tighten your abs and lift your hips off the floor so that your back is in a straight line—you'll be supported by your feet and your forearm. Hold for 10 seconds, then lower. Switch sides, and repeat.

Make It Easier: Bend your knees at 90 degrees so you're supported by your knees and your forearm.

Make It More Challenging: Instead of your forearm, support your body with your palm on the floor and your arm extended. Work up to 30 seconds.

6. Squat (for thighs, hamstrings, and buttocks)

Basic Move: Stand with feet shoulder-width apart. Slowly bend your knees and lower your body as though you're going to sit in a chair; keep your weight centered over your feet. Continue until your knees are bent nearly 90 degrees, then slowly push yourself back up. Repeat 10 to 12 times.

Make It Easier: Try a semisquat—only go down a quarter to halfway.

Make It More Challenging: Do 3 sets of 10 to 12.

7. Bird dog (for lower back and core)

Basic Move: Get on the floor on all fours. Raise one arm and the opposite leg (for example, your left arm and right leg) so that they're parallel to the floor. Hold for 10 seconds, then lower. Repeat with the other arm and leg.

Make It Easier: Hold for 3 seconds.

Make It More Challenging: Work up to 30 seconds.

Looking for a cardio kick?
Jumping jacks and marching in place fit the bill but don't feel natural to many people—which means they probably won't do them.

Another option: Once you have the 7 toning moves mastered, try a circuit that goes beyond commercial breaks—do the exercises one after another, all the way through. One set of each is enough to start; work up to doing the complete circuit 3 times.


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