Franklin & Marshall College Franklin & Marshall College

January 2010 Wellness Tip


Exercising During Commercials

As we gear up for a new semester and schedules become busy at work and at home, it can be hard to fit in a solid session of exercise several times a week. Every little bit counts toward our overall wellness. Here's an idea:

Snuggled in for your favorite shows on a cold winter night? Every hour-long television program contains approximately six commercial breaks that last 3 minutes each, so you can get a total workout without missing a scene. Extra bouts of activity throughout the day help keep your metabolism revved.

1) Do as many push-ups as you can during a commercial break. Remember to keep your back straight. These can be done from your knees or your toes.

2) Do tricep dips off the edge of a chair to strengthen and tone the backs of arms. Place hands on the edge of a sturdy chair behind you, and then start to lower your body towards the floor until your arms are at a 90 degree angle. Push back up until your bottom is even with the chair. Try to do two sets of 10-15 repetitions.

3) Do squats with toes and feet wide apart. Stand, and place your feet slightly wider than your shoulders. Bend your knees as if you are sitting down into an invisible chair. Slowly straighten back up to a standing position. Repeat as many times as you can.

4) Try some abdominal curls on the floor. Lay on your back with your knees slightly bent. Place your hands behind your neck, and use your stomach muscles to raise your head. A slow, controlled movement is best.

5) Wall sits are great for legs. Stand and put your back against the wall, then slide down until you're in a sitting position. Your knees and hips should be at a 90 degree angle. Try to hold it for one whole commercial, if you can.

6) For the last commercial of the show, add a favorite exercise of your own that you regularly like to do, or be creative!

Suggestions from finess trainer Becky Bell, owner of the Bell Athletic Facility, in Jackson Hole, Wyoming.

Cindi Dinger, on behalf of the Wellness Committee