One of the leading causes of some many of the health issues that we face is being sedentary. The word “sedentary” comes from the same word as “seated,” and refers to the habit of sitting and not moving around. This is a common condition for many who work at jobs where they are tied to a desk or a computer. Others who may have a disability or are more frail simply find it too difficult to keep moving. For many, though, it is just a question of laziness and inertia–a non-moving object simply prefers to remain non-moving. Unfortunately, being a couch potato comes with a price: less favorable health outcomes.

Fitness expert, Dana Santas, recommends four exercises that can be done right on the couch! The first is an elevated Push-Up; rather than doing the exercise face down on the floor, it can be done using a couch. The easiest is off the back of the couch; more difficult is off of the arm of the couch, and most difficult is off of the cushions. Of course, one still needs to pay attention to having the proper form; aim for a plank posture. Next is the Single-Leg Squat (quite challenging!); stand close to the front of the couch and begin to sit down—but before you do, extend one leg forward so that you are only on one leg as you touch the couch. Ideally, one should not fully sit on the couch but rather just tap it with your bottom. This can be modified by starting with a regular squat (using both legs) on the couch which is also called a Sit and Stand. The third exercise is a Seated Pillow Twist. Take a pillow and hold it by the edges out in front of you; twist to the side and tap the pillow on the cushion, then twist to the other side and tap, and repeat. To make it more difficult, you can squeeze another pillow between your knees (knee adduction) while doing the exercise; over time, you can also switch from going side to side with a pillow to something heavier. Finally, there is the Side-Lying Leg Lift. Lie on one side with hips, knees, and ankles stacked one on top of the other; lift the top leg up without rotating the leg/foot toward the ceiling (in other words, make sure your toes are pointing forward) to get a great stretch through the hip flexors. Repeat on the other side.

Of course, there are many other exercises that can be done on couch that Santas does not mention in the article. I have clients who are unable to get up from the floor do some of the following on a couch: Glute Bridges, Dumbbell Chest Presses, Supine Single-Leg Raises, Knee-Ins, “Windshield Wipers,” Supine “Skull Crushers,” and Supine Chest Flys. The possibilities are nearly endless; any exercise that can be done seated or on the floor can usually be done on a couch as well.

So for those who complain that it is too difficult to get to a gym, or to the room downstairs with the exercise equipment, or even to get off the couch (!), you no longer have an excuse. Get moving–even on your favorite sofa–and see the difference it can make!