Sitting in front of the TV doesn't have to be completely unhe althy. Without even taking our eyes off the screen, we can give our body something to be grateful for - a little movement. Find out what exercises you can do while watching TV.

Statisticallyin front of the TVwe spend about 4 hours a day. By the way, we snack, drink and sink deeper and deeper into the couch, working on overweight, pain in the joints and spine. Time to change this scenario and move a little while watching the program.

Sample exercises in front of the TV

  1. Sit on the edge of the couch. Place your hands on the back of your head. Straighten your back. Then, twist your torso, pulling your left and right shoulder backwards as far as you can.
  2. Sitting not too deeply on the couch, rest your hands on the edge of the couch, near your thighs. Straighten your legs in front of you. Keeping your hands firmly on your hands, try to raise your clasped legs as high as possible. Don't bend them at the knees. Repeat a few times, rest, and continue your efforts. Do not bend over while exercising.
  3. Take a book or a bottle of mineral water in your right hand. Extend your arm above your head, and without changing the position of your arm, lower and raise your forearm. Use the palm of your left hand to support the arm of the exercising person. The back is straightened all the time. Repeat 10 times and switch hands.

4. Sit as close to the edge of the couch as possible. Keep your feet slightly apart. Raise your hands and place one forearm over the other. Straighten your arms behind you as far as possible and return to the starting position. Keep your arms at shoulder height and your back straight at all times.

5. Sitting close to the edge, place your feet 50-60 cm in front of the couch. Grasp the seat with your hands. Raise your hips slightly and lower them low in front of the couch, then come back but try not to sit down. Repeat 5 times. Try to keep your elbows close to your torso.

6. Lie down comfortably, but no pillow behind your head. Bring your feet in so that your calves are perpendicular to the couch. Place your hands alongside your body. Now lift your hips high - together with the thighs and torso, they should form a straight line. Hold on for a moment and lower them. Repeat 10 times.

How many calories can you burn while exercising in front of the TV?

A kilogram of fat on the hips, for example, comes from a surplus of 7000 kcal, which the body has not consumed. You can get rid of this kilogram -it is enough to create a deficit of 250caloriesevery day for 4 weeks. This is as much as you could lose in one hour of the exercises described above .

This will be useful to you

To make your income statement complete, remember the caloric value of popular TV snacks. A packet of sticks - about 400 kcal, a can (140 g) of peanuts - almost 800 kcal, a donut - 200 kcal, a bar - 300 kcal, a biscuit - 45 kcal, a glass of cola - 100 kcal.

"Zdrowie" monthly

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ABC of exercises