Exercise is accessible even for couch potatoes with sedentary lifestyles. Ease into a fitness routine that includes regular workouts. The key components to any workout plan are aerobic conditioning, stretching and strength training. You can perform a wide range of exercises for any of these components lying down or in a seated position.
Tips for Success
Set yourself up for success by starting slowly and setting attainable goals. Stretch before and after your aerobic and strength conditioning to help prevent injuries. Create a reasonable, but regular, schedule with three days off each week. Log your workout minutes and track your progress in a notebook or on a wall chart to help maintain motivation. Consider changing to a healthier diet to increase weight loss and improve your overall health.
Aerobic Conditioning
Aerobic conditioning, also called cardiovascular exercise or cardio, helps you manage a healthy weight and improves the health of your heart and lungs. Perform 20 to 30 minutes of aerobic conditioning three or four days a week as recommended for healthy adults by the American Academy of Orthopaedic Surgeons. A couch potato may need to start with a five- to 10-minute aerobic conditioning session and increase the amount of time as his level of fitness increases. For individuals who prefer to sit, use seated cardio machines such as the recumbent stationary bike or a rowing machine while watching television.
Flexibility Exercises
Perform flexibility exercises as part of your couch potato workout plan. Stretching improves your range of motion, reduces your risk of injury and lessens muscle tension. You can perform plenty of simple stretching exercises while seated or lying down -- even while watching television. Neck circles, hand circles and shoulder circles work well from a seated position. Lie down on the floor and stretch your arms over your head to stretch out your upper back and then hug your knees to your chest to stretch your lower back. Sit up, extend your legs and reach for your toes to stretch your hamstrings and calves.
Strength Training
Strength training tones your muscles and builds strength in your bones. Developing strength makes everyday activities easier such as carrying groceries or opening a jar. Free weights, ankle weights and resistance bands are inexpensive pieces of fitness equipment you can use in the comfort of your own home, while sitting on the couch or lying on the floor. Perform bicep, triceps and deltoid free weight exercises while sitting at the edge of your seat. Take out your resistance band for a full body workout using exercises you can perform while seated or lying down; as you get stronger, switch to a band with a higher resistance rating. Strap on ankle weights to intensify leg lifts you perform while lying down.
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