Yesterday, you read about the various easy exercises you can do while watching the Olympics for the next two weeks, instead of just sitting on the couch and munching your way through the games, or even missing your usual gym time. There are so many games that it is virtually impossible to become bored with the variety of adapted exercises that you can do in the privacy of your own home. Today, some of the remaining sports are covered. As you exercise to them, keep in mind that a healthy diet goes hand in hand with exercise, too. So pick your snacks wisely and stay hydrated.
Exercises for the following sports were covered in part 1: badminton, fencing, beach volleyball, archery, boxing, and swimming. Now, you have a new list that you can do while watching the games. Keep in mind that you only need to do them in sets lasting 5-10 minutes. Take a break (go empty the dishwasher or something like that if you do not watch the commercials), and then when you go back to watching the TV, get right back into the intervals. In the course of one to two hours, you can easily fit in 30-45 minutes of exercise and have fun doing it, too!
Here are six more games you may be watching that you can exercise to, after you have warmed up:
7. Basketball: Do not use a ball except to hold one, if you wish. My guess is that you do not have a 28-ft. ceiling! Crouch or bend down and then quickly rise or jump. Hold your arms up in the air as if you are getting ready to throw the ball into the basket. Move your arms from corner to corner. Pretend you are dribbling as you move about the room. Stand on your tiptoes to tone your calves.
8. Rowing: Sit on the floor and stretch toward your toes with both arms. Pull your arms back, tensing the muscles to exercise your triceps and mimic a rowing movement. To make this a bit more difficult, lie on your back with your legs in the air, and reach to touch your toes.
9. Cycling: Sit in a chair or on the bed and move your legs in a cycling motion. You can also lean back on your arms and elbows to do the movement. To make this a little more difficult, lie on your back and put your legs into the air, doing the cycling motion. You will know right away whether your core is in dire need of work, too!
10. Tennis: If you have a tennis racket, you can use it or just pretend you have one in your hand. Stretch out your arm and pretend you are hitting the ball or serving. Move your arm into a backhand movement. Shuffle across the floor the way you see tennis players do. Have you ever noticed that they are always moving, whether it is their upper body as they stand crouched to accept a serve, or just moving back and forth across the back line? When you have done enough with your dominant hand, then why not try it with your other arm?
11. Weightlifting: If you have a set of free weights at home, then use them. You can stand or sit. Do bicep and tricep lifts, side lifts, overhead lifts. As you bend down in a crouch, use the weights. Sit on an exercise ball and use the weights. No weights at home? Check your pantry for goods that are in a can or plastic container and use them.
12. Finally, there are gymnastics to watch. Now you might think, what could you possibly do that mimics what a gymnast does without killing yourself? Actually, there are several things, starting with balance. You don’t have a balance beam in your house, so just stand as you watch the TV, lifting one foot and leg at a time. Can you hold it off the ground 12 inches for at least a minute? Hold your arms out for balance or place one hand on a chair for support. Go to the other foot and do the same thing. Then, keep increasing the length of time you hold it up. Once that becomes easy enough for you, raise the leg higher and do the same—raise it to the front and hold, then to the back and hold, side and then straight up and hold. When you watch the gymnasts do their floor routines, you can see them stretching out with their legs, bodies and arms. Do that and enjoy a good stretch as you cool down.
To repeat, no matter what you are watching on TV, you can always do some exercise. It may not be aerobic but, then, a well-rounded fitness program includes a little bit of everything – aerobics, stretching, strengthening. Enjoy the Olympic games, exercise in intervals of 5-10 minutes, and you will find that you can easily fit in an hour or more of exercise while watching the tube.
Note: I am not a doctor or exercise specialist. These are movements that I have done in various classes or while watching exercise DVDs. As always, you can consult with your own healthcare experts before doing any exercise.