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There’s good news for individuals who wish to see their weight without giving up watching TV. Now there’s a new exercise for couch potatoes and people who think they’re too busy to find time to remain fit.

With time at a premium, many Americans are turning to creative forms of workout. In a past survey conducted by Harris Interactive for the North American Spine Society, three out of four individuals said they utilized the stairs rather than the elevator at work, 58 percent said they began parking their cars far away in parking lots and almost half reported walking while on the phone.

However, at the same time, 46 % of individuals described themselves as couch potatoes–a big contributing element to being overweight. Many adults say they have postponed exercising in order to do other activities, such as watching television, sleeping in, working or doing household chores.

Approximately three in four adults say they would workout more if they can fit it into their everyday routines, however, and most adults say they would exercise more often if they can do it at home. Among non-couch potatoes, 80 percent would like to get more exercise, but say they do not have the time.

Meanwhile, more than 4 million Americans experience disc problems. One out of four Americans over 30 will have recurring back pain, and one in 14 will seek medical care for back or neck pain this year, totaling almost 14 million visits per year. Back pain is the second most common reason that individuals visit a physician. Back and neck pain result in more lost workdays than any other condition. Because to absenteeism, medical and other related expenses, the cost of back injuries exceeds $80 billion each year in the United States. Exercise is one method to avoid back problems.

That’s why it’s crucial to get time to include exercise into your day to day routine. In addition to things like climbing stairs and parking farther away, there are a number of fun ways to make your day to day tasks chances to workout:

Feet Alphabet. This exercise can be done anywhere you are sitting, except while driving. It should not be hard to find a place. Simply write the alphabet in the air with each of your feet and ankles. You can do the letters in capitals or small letters and, for that matter, in any language you would like. Doing this two or three times on each ankle will begin to strengthen the ankle and maintain or improve motion.

Doing the Dishes Neck Circles. This workout is easily done while doing the always fun task of washing the dishes. As you are standing there at the sink, slowly rotate your neck in a clockwise position, trying to extend the tip of your head out as far as possible. After three or four rotations, repeat the exercise in a counter-clockwise position. Keep in mind, these rotations should be done slowly and in a pain-free range of motion. Besides growing the flexibility of the neck, these exercises can pass the time of doing dishes.

Overhead Laundry Toss. Place the laundry basket directly in front of you and have the washer or dryer directly behind you. Grab a piece or two of dirty clothes, reach over your head slowly and drop the laundry into the washer. Again, start with dry clothes, then progress to wet clothes from the washer into the dryer.

Remote Wrist Lifts. This can be done on any Sunday afternoon watching multiple football games. Simply take the remote control (use the biggest one you have from the pile of remotes) and, while sitting seeing your favorite team or movie and with your arm pointing toward the TV, aim the remote at the ceiling, moving your wrist only. Hold it there for 10 seconds, and then aim it at the floor, again only moving the wrist. Repeat this three to four times during every commercial. Be careful not to accidentally shift the channel when doing this exercise or it may irritate individuals who are watching TV with you.

These are just some guidelines from “The Couch Potato Workout: 101 Exercises You Can Do At Home!” by Joel M. Press, M.D., president of the North American Spine Society and medical director of the Spine and Sports Institute at the Rehabilitation Institute of Chicago. “The Couch Potato Exercise” describes numerous practical and functional workouts people can do to build strength, balance and flexibility as part of their normal daily routine.

Find our more about healthly choices by visiting our website about health and wellness. We have provide a large resource of information to help you.

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