One of the major reasons we are so susceptible to common illnesses like hypertension is because as citizens of western societies we tend not to engage in a sufficient amount of physical activities or alternatively get enough daily exercise. This is particularly true for persons who are enslaved to the 9 – 5 regime and especially those who spend those hours plying away at a desk in a sedentary position.

Often times people who work at a conventional 8 hour job find themselves so exhausted at the end of the day that they are usually unable to engage in any kind of physical activity afterwards so usually they would have their dinner then slouch off in the couch watching TV until bedtime. Of course, I cannot begin to explain how destructive this kind of daily routine is on the human body.

Not only is physical inactivity known to contribute to obesity but it has also been linked to many cardiovascular conditions including hypertension. These health conditions can significantly diminish the quality of life for people, therefore every effort must be made to ensure that chances for their development are minimized. Increasing physical activities has been shown to substantially mitigate incidences of many common ailments.

However, people who are gainfully employed often complain that they just don’t have the time to exercise. Well I’m going to recommend a few simple exercises that don’t require very much time or energy and best of all they can be done casually while you are watching TV in the evening.

Here we go, first of all, don’t sit on the couch; instead sit on the floor with enough space to stretch out then go through several circuits of the following exercises:

1. Stomach Clenching: Lying flat on the floor with your hands at your sides, contract you stomach (as if you're bracing for a punch) and hold it for about 3 seconds. Do about ten reps.

2. Head Lifts: Lie on your back and clasp your hands behind your head and bend your Knees with your feet flat on the floor. Now tighten your stomach as you lift your head up about 3 - 4 inches. Hold for 3 seconds then gradually lower it back to the floor. Repeat ten times.

3. Toe Touches: Sit up and spread your legs flat on the floor. Point your legs in opposite directions. Now, keep your legs flat on the floor and bring your head forward towards the floor and touch you feet with both hands at the same time. Return to a sitting position. Repeat toe touching 10 times.

4. Leg Lifts: Lie flat with your hands clasped behind your head, gradually lift your legs 45 degrees off the floor, hold it for 3 seconds then gradually lower it back to the floor. This may be a little tough at first so repeat 5 times to start with then increase to 10 reps.

5. Sit Ups: From a laying position, stretch your hands in front of you and gradually lift your body to a sitting position (touch your toes if you can) then return to a laying position. Repeat 5 times initially then increase to 10 reps.

Repeat this circuit as many times as you can. Make your initial session about 30 minutes long but your ultimate goal should be at least one hour each evening. You may also want to include different variations of these exercises and increase the number of reps as you become more comfortable.

These simple exercises will work wonders for the body and can be done while you watch TV. A regular schedule of exercises will help to prevent the development of many common illnesses like hypertension and diabetes. Use your television time to your advantage. Exercise, watch your favorite shows and protect your health at the same time.