1)
Stretch. Learn some easy stretches that can be done seated (like the
ones you learned for sitting in a plane or to do at your computer)
specifically, isometric movements, ankle and wrist rolls, and finger, arm, and
leg stretches. What could be easier? No equipment necessary!
2)
Breathe Deeply. Tons of material has been written about the benefits of
deep breathing—and it’s so easy to do. Inhale, exhale. Inhale, exhale. In
through the nose, out through the mouth. Hold those tummy muscles tight!
Breathe with full expansions of the lungs and chest.
3) Lift Weights. Not large
weights—tiny ones. I use two-pound weights that wrap around the wrist or leg.
Will this make you a body builder? No way, but it will tone up those
flabby arms, give your muscles a little workout, and burn more calories than
you would just sitting there. Both lower and upper body can be exercised while
sitting. Be sure you lift correctly—even a two-pound weight can be dangerous if
used improperly.
4) Ride an Exercise Bike. You
know, the one in the den that you bought but never rode? Why not move it into
the living room? Unsightly? I hide mine behind a large potted plant and can
pull it out easily when I turn on the TV. You’d be amazed at how fast and
painless 30 minutes or an hour of aerobic exercise can be when it’s accompanied
by your favorite drama or comedy show. Some experts recommend that you not
exercise at night. I say exercise whenever you can, regardless of the time of
day. Most people watch a few hours of TV a night—ride your bike during that
first program you watch.
5) Trigger Your Trigger Points.
Trigger points are areas of sensitivity and malfunction in your muscles. You
can find them by pressing gently on your muscles. Trigger points are the areas
that are tender when you press on them; and they may also feel harder than the
muscle tissue around them. Call around to health stores or chiropractic offices
to find someone who carries a trigger-point tool. One brand, the Knobber, comes
with a booklet on how to use it, including information on where your trigger
points are likely to be located. With a trigger-point tool you can even reach
those tender areas on your back. Go easy at first—if you press too hard, you’ll
be sore the next day. Start with mild pressure and work your way up to more.
6) Exercise Your Face. Like
all other muscles in the body, those in the face benefit from exercise. Because
true health includes healthy self-image and self-esteem (and looking younger
seems to contribute to those), include facial exercises in your health routine.
There are books and videos available to teach you how, and promoters swear they
look twenty years younger after they’ve firmed those loose facial muscles. The
videotape I have suggests that these exercises can be done anywhere, even
standing in line at the bank or grocery store. But if you’ve seen the faces you
have to make to execute these exercises, I think you’ll agree: the privacy of
your own home is a better idea.
7) Massage Your Feet. This one
can be done alone or as a family affair. No, you don’t have to know much about
massage. Just remember the golden rule: Don’t push so hard that it hurts. Use
some massage oil; an inexpensive cocoa butter from the drug store will do. (You
can add essential oils if you like.) Put a towel under your foot so you don’t
get the couch oily. Get the whole family involved, relaxing side by side with
one person’s foot in the next person’s lap. (In some healing traditions, it is
thought that different areas of the sole of the foot represent different parts
of the body, and that by massaging the foot you are, in essence, massaging the
whole body.)
8) Floss Your Teeth. What
better time to floss than in the 30 minutes it takes to watch your favorite
sitcom? That’s enough time to do an extra-complete job of flossing (which, by
the way, should be done at least once daily).
9) Drink Water. How many TV shows do
you watch a day? Why not drink one 8-oz. glass of water at the beginning of
each show? It’s always good to drink more water, and this routine will get you
closer to drinking your recommended daily allowance.
10) Enjoy a Pot of Herb Tea.
There are so many herb teas on the market, why not sample a different one each
evening? Remember, many herbs act as medicines, causing your body to react in
certain ways. Choose teas that make your body healthier: maybe green tea, which
is known to contain antioxidants; or chamomile, to help relax you; mint, for
the digestive system; or even an iced, fruit-flavored herb tea instead of that
soda you used to drink. Some herb teas contain caffeine or other stimulants;
read the labels.
11) Snack Healthfully. If you
must munch in front of the TV, pick things that are good for you. A traditional
favorite is popcorn, which actually is healthy if you don’t smother it in fat
and salt. I know that microwaved popcorn is so easy, but read what’s in
it. Then try an air popper instead. It doesn’t take much longer to make than
the microwave variety. Measure the butter and salt you use, and then, each time
you make popcorn, reduce the amounts by a little bit. Or try it instead with
garlic powder and pepper, or Cajun spices. Remember to measure your
snacks—don’t take the whole box of low-salt crackers into the living room.
Count out a single serving (read the label!) and put it on a plate. Have fruit
or veggies, a yogurt shake, or a small salad.
12) Last But Not Least, hold your
loved ones. The more a person is held, hugged, and loved, the healthier they
are. Cuddle with your honey, and let the kids sit in your lap.
Snuggle the whole family—include
the pets—on the couch. A 30-minute snuggle session with those you love is
timeless and priceless. Each time you watch the tube, it’s an opportunity to
express your love. The average American watches 21.5 hours of TV a week. That’s
a lot of hugs.
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