If you've got a desk job and enjoy films and TV dramas then you're at a big risk of not moving around enough every day. Research shows that being a weekend warrior (1-2 big gym sessions a week) is not as good for your longevity as regular movement every day.

If you're watching live TV with commercial breaks then that is the ideal time to get up and move around - maybe a few quick walks up and down the stairs or through your apartment.

And if there aren't any breaks that's not an excuse either! I've found a few useful sofa workouts that can be done at the same time as watching TV.

With these it's possible to perform a good mix of abs, legs and upper body exercises. Here are 4 of my favourites:

• Seated scissors
• Couch crunches
• Chest squeeze
• Sofa dips

I'm not suggesting these routines count towards your (minimum!) 150 minutes of moderate exercise per week - but they will make sure you keep moving around even when not moving about.

See these websites for full work out details:
DAREBEE - excellent selection of workouts including cardio sofa and sofa abs
Holmes Place – 6 exercises you can do from the sofa, including the most chilled side plank ever!
BuzzFeed - 12 station circuit with animated GIFs demos
ChicagoTribune - 5 exercises you can do without upsetting your inner couch potato