Television induces a vegetative state. In fact, watching five or more hours of TV a day makes you twice as likely to be obese as those who watch one hour.

How to make TV a fat-buster rather than a time-waster? Workout while you watch. Here is a one-size-fits-all exercise plan. It will keep you fit or get you fit, as long as you do it 30 minutes a day at a good pace, and has been approved by the Association of Physical Fitness Centers of America and the President’s Council on Physical Fitness.

Note; Do numbers 4, 5 and 9 during commercial breaks.

1. Shoulder Shrugs. Sit up straight in your chair, arms hanging your sides. You’re your shoulders up and down 10 times and then move them forward and back 10 times, keeping your arms relaxed.
2. Arm Circles. Sit tall, extend arms to shoulder height. Make 10 big circle forward and then 10 big circles backward. Repeat for 30 seconds.
3. Body Lift. To strengthen arms and shoulders, try to lift yourself off your chair, keeping your feet on the floor, then work up to holding that position for 30 seconds, breathe deep. Rest and repeat.
4. url-ups. Lie on your back, knees bent, feet flat on the floor. Place hands on opposite shoulders with elbows close to chest. Lift your head and upper body off the floor until your elbows touch your thighs. Breathe out as you curl up and in as you lower your body back on the floor. Do as many as you can in one station break. Rest and repeat during the next break.
5. Push-ups. Lie on stomach, hands flat on the floor, a few inches from shoulders. Point hands straight ahead. Keep body in a straight line. Strengthen arms, pushing body off floor. Lower body to the point where your elbow is bent in a 90-degree angle and push up again. Do as many as you can. Try to add two more push-ups each time.
6. Side Stretch. Sit up straight, grasp the right side of your chair with your left hand. Raise right arm over head and lean to the left until you feel the stretch on your tight side. Hold 10 seconds. Switch directions and stretch your left side. Repeat stretch twice on each side.
7. Pedal-pushers. Sitting up straight, place both feet flat on the floor. Straighten your right leg and lift it off the chair. Flex your foot (point your toes toward the ceiling) and bend your knees toward your chest. Then extend your leg, keeping your toes pointed up. Repeat 10 times without letting your leg touch the chair. Work up to 20 times on each leg.
8. Knee-hi Stretch. Stand and lift right knee toward chest. Take hold of leg behind knee. Pull leg up until you feel a stretch in your lower back and behind your thigh. Hold for 10 seconds and repeat with the left leg. Keep standing leg bent at the knee to help you balance. Repeat stretch two more times with each leg.
9. Side Leg Lifts. Lie on right side, resting your head on your arm. Slightly bend your right knee for support and keep left leg straight. Flex left foot and raise and lower left leg, toes pointing forward. Try not to fall back. Repeat 10 times each side.
10. Toe Reaches. Lie on your back with legs in the air, feet crossed at the ankles. Curl upper body toward your knees, reaching to your feet with your right hand. Lower body to the floor and then reach up with your left hand. Do 10 reaches. Rest and repeat twice.

Filed under: Fitness by Don