Sally Gunnell's fit for life: Don't be a slouch; on the couch; BEING

0 Comments | Sunday Mirror, Oct 3, 1999 | by Sally Gunnell

POSTURE TIP

If you're a couch potato, remember your kids are going to pick up your bad habits. Get them to try my TV toners too and encourage them to take up regular exercise

It's got to be one of the most common excuses for not exercising. At the end of a long day at the office or looking after the kids, all you want to do is flop in front of the TV and relax. And once you're settled on the sofa, cuppa in hand, that half-hour break you promised yourself stretches to an hour, or two, or perhaps all evening. Before you know it, you're spending several hours every night glued to the telly.

But I bet you're not happy about it. The weight is starting to creep on because you're not burning up the calories you're consuming during the day. And you've got into the habit of snacking while you're sitting. Most of the time you're not even hungry - you just nibble away because you're bored.

But if anyone suggests doing something about it - perhaps going for a walk or going to the gym - you repeat the same old excuse: you're "too tired".

Of course, it's not a complete fib. Because you are doing so little exercise, you've become very unfit, which means you've got no energy. It's a vicious circle. The less active you are, the less energy and motivation you seem to have.

But the good news is that even though you're stuck in the couch potato rut, with just a little bit of willpower and effort to make your evenings more active you'll soon discover new reserves of energy. In no time you'll start losing those unwanted pounds which have been creeping up. Make a commitment to make your whole day more active. Why not consider changing your timetable - getting up an hour earlier to go to the gym or for a run? If you're worried about not getting enough sleep, go to bed an hour earlier.

If you can't, or don't want to, fit in formal exercise, try doing some stretches in bed to get you mobile. Stretch like a cat, making your arms and legs as long as you can to energise your body. Still lying on your back, bend one leg at the knee, foot on the bed, then grasp behind the knee and pull it as close as possible to your chest, keeping your other leg in contact with the bed. Hold this tucked position for 20 seconds, then repeat with the other knee. Stretch in the bathroom too, while you're brushing your teeth. Make large, clockwise circles with your hips, then move in an anti-clockwise direction. In the shower do some shoulder rotations under the hot water - it's great for relaxing stiff muscles.

Think of ways of building exercise into your day. Walking the dog is a great incentive to get you out and about in the morning, but if you haven't got a pet, look at other ways to walk more. Leave the car at home - walk the kids to school, walk to the shops or take the bus to work if it means a walk to and from the bus stop.

If you do take the car, park a little further away than you need. Or consider buying a bicycle. At work, try using your coffee and lunch breaks for exercise sessions as well. Always take the stairs instead of the escalator or lift, always walk briskly instead of strolling slowly.

Just by energising your lifestyle generally, you should find you have more get up and go at the end of the day, so you feel like doing more than just flopping in front of the TV. But if you're really loathe to give up your programme-watching habits, you can make these more active.

I've devised a series of exercises you can do while watching the box to tone and strengthen while improving your posture (see opposite).

Even the most die-hard couch potato can firm up with these.

So next time you tune in, get ready to tone up - we'll get you fitter and trimmer yet!

TV watching tips

Check the position of your TV. Make sure you don't have to look down or crane your neck to watch it.

Get up and move around during the adverts.

Practise pelvic tilts - this will firm up your tummy muscles and help

strengthen your back. Arch your back away from the back of the chair, then roll it back so it presses against the chair. Repeat a few times.

Don't cross your legs at the knees or ankles and don't sit on your

calves - all restrict the circulation.

If you're reading the newspaper, hold it so you don't have to look

down.

Avoid deep chairs where you can't sit right back, also steer clear of

bucket chairs - the rounded shape causes the spine to flex.

Telly tone-up tips

Don't slouch. Sitting in a slumped position causes posture problems. Sit back and straight in your chair with your weight on your buttocks and thighs. Support your lower back with a small cushion. Keep your shoulders down, back and relaxed and have your feet a hip-width apart. Practise pelvic tilts when you can - see TV watching tips (left).

Sitting upright, extend your arms at shoulder level, palms clasped, facing out. Lift your arms up, then slightly behind your head, keeping the palms facing the ceiling. Hold for a few seconds, then lower. Repeat 8-10 times. Great for loosening tense upper back and shoulders.

Sitting upright, bend your arms so elbows are open wide and lace your hands behind your head. Breathe in then bring your elbows forward until they are parallel. Breathe out then return to the wide open position again. Repeat 8-10 times. Great for toning chest and upper back.