The physical therapists at First Choice Rehab suggest a game plan for couch potatoes to shape up by Super Bowl Sunday. "You don't have to exercise as extensively as a professional athlete to achieve physical fitness," says Gary Karkuff, PT, partner and clinic director of the Hanover Office of First Choice. "By walking and adding simple flexibility and strengthening exercises into your daily routine you can increase your fitness level."

The American Physical Therapy Association (APTA) supports the U.S. Surgeon General's recommendation that adults should get 30 minutes of daily physical activity. Karkuff recommends starting off a new exercise regimen with the basic exercises displayed in APTA's "Couch Potato" Workout. Exercises such as the Hail Mary Back and Arm Extensor, which works the upper back and shoulders; the Couch Potato Kick Off Lateral Leg Lift, for hips and buttocks muscles; and Touch Back Wall Squats, for working thighs, hips, back, and abs, can all be done in the comfort of one's family room. "If your goal is to achieve a higher fitness level by Super Bowl Sunday, you will need to build on these endurance, flexibility and strengthening exercises," Karkuff says.

Additionally, First Choice physical therapists recommend the APTA's "Game Plan" tips. These guidelines include aerobic capacity, posture, body composition, balance, muscular flexibility, and strength to ensure that fitness is being achieved safely.

For help or more information, contact a physical therapist at the First choice Rehabilitation Specialists office near you.