By now, you probably know that regular physical activity has substantial health benefits, like reducing your risk of heart disease, stroke, diabetes and high blood pressure, lowering your weight and improving basic function.

This fall, don’t let your football-watching schedule kickoff a season of weight gain and muscle strain. Be good to your body! Add these tips from Madonna TherapyPlus to your playbook. They’re so quick and simple, even the most seasoned couch potato will have fun joining in! 

CHAIR CRUNCHES: Sit with good posture in a straight back chair, tighten your stomach by pulling it in, brace yourself with hands on the chair, lift your feet 1-2 inches off the floor and slowly return feet to the floor. Do 10 reps at each time out. Lift feet higher to progress difficulty. Rookies: ease into this one by lifting one foot at a time.

SEATED LEG LIFTS: Sit with good posture in a straight back chair, keep your stomach tight by pulling it in,  straighten one knee and tighten your thigh. Lift straight leg slowly 8 to 12 inches off the floor. Repeat 10 times with each leg at commercial breaks.

CHAIR SQUATS: Sit at the edge of your chair with good posture. Stand up and reach for the ceiling while taking a deep breath. Sit down slowly while lowering your arms and exhaling. Repeat 10 times each time the ref makes a bad call.

GET DOWN ON THE FLOOR: Each time your QB is sacked, take one for the team and get down on the floor and do 10 push-ups. Remember to tighten your stomach and keep your back straight. If you are on the injured reserve list start on your knees and progress to full push-ups as able.
TOUCHDOWN DANCE: Each time your team scores, get up and dance around your chair chanting your team name while doing a fist pump, or create your own unique touchdown dance — just don’t spike the football in the house!

TOSS THE FOOTBALL AROUND: At halftime, go outside and throw the football around. When you make a great catch, do your best Heisman pose. Don’t forget to stretch out your arm before making that first touchdown throw so you don’t hurt your shoulder.

THE MAD DASH TO THE REFRIGERATOR: Try a piece of fruit or cut up veggies instead of a bag of chips.  

Be sure to consult your physician before starting a new or strenuous exercise program or if you experience pain.  Your physician can refer you to the experts at your nearest TherapyPlus clinic:

Main Campus | 5401 South St., Lincoln, NE | 402.413.3900

Northwest | 5633 NW 1st St., Lincoln, NE | 402.434.5905

ProActive | 55th and Pine Lake, Lincoln, NE | 402.420.0004

Omaha | 17500 Burke St., Omaha, NE | 402.401.3900