Stolen from World of Warcraft Forums
=wow-general&t=9234983&p=1&tmp=1#post9234983
Let’s face it, if you’re the typical WoW addict, you don’t spend much time outside or away from your computer desk. As we all know, this can have an adverse affect on our overall health and fitness. Chicks dig geeks that are in shape! (Trust me, we do.) So how can we achieve physical fitness without disrupting the delicate balance of in-game activities and raiding? I have the answer right here for you, with Toque’s World of Warcraft? Fitness Program, a simple four-part program that I’ve developed!
Now I know what you’re thinking, “But Toque, when do I have time for keeping in shape when I’m such a hardcore WoW addict with a strict raiding schedule?” You have plenty of time, my friend! Let’s take a moment and examine your plentiful in-game opportunities:
While In-Flight.
You can get plenty accomplished in the time it takes to fly from point A to point B, especially now that you’ll automatically go there instead of having to manually grab the next gryphon.
In Between Raid Pulls.
We all know there’s a lot of downtime in between big raid pulls such as in MC. Do something productive for your health!
Waiting for a Raid to Start.
Speaking of raids, let’s face it… your guild may have specified 2pm server time, but you know all too well that it’ll be at least 3pm before everyone shows up, gets buffed and/or you’re actually ready to go. Why not take the time for you to get buffed for real?
Waiting for your Flag to Wear Off.
Just get ganked by that Alliance rogue? You know that he’s just gonna gank you again if you rez right now, so while waiting for your PvP flag to wear off, (or waiting for him to get bored and go someplace else if you’re on a PvP server) try addressing your health! It’ll also help calm you down and relax you after that brutal gankfest. By the time your flag wears off or your ganker goes away, you’ll not only be in better physical shape, but you’ll feel better about it, too!
Fishing.
This is one of my favorite things to do in game, but I will admit it’s somewhat lesser on the demand for real interaction, which gives you plenty of chances to get in a few more reps to pump up your guns.
Using “Create All” in Crafting.
You’ve got 160 mageweave and are creating 80 heavy mageweave bandages. You’ll be awhile.
Auction House Bidding/Watching.
Your bidding opponent on that really cool item you’ve been looking forever for (that of course doesn’t have a buyout) will eventually get tired of outbidding you and warring back and forth over a few silver and go off to quest, but not you! You’re not only staying in shape, but you’ll also win that auction, too.
Ok so now that you have plenty of opportunities brought to light of which you can use to your advantage for staying in shape, let’s take a look at the program.
The WoW? Fitness Program by Toque
Part I: In-Your-Seat Exercises
For each exercise below, I’ve given a basic starting point for how many times you should do each exercise. Remember, you have plenty of opportunities to squeeze these in over the course of a several hour WoW playing session… without having to leave your seat! You can of course add more reps or sets or even take away a few reps or sets depending on your current fitness level.* To count reps for each item, I suggest using the format of saying “One Nexus Crystal, two Nexus Crystal…” and so on. Substitute “Nexus Crystal” for whatever tickles your fancy. I’ve found that “rugged leather”, “deviate fish”, and “mechanical yeti” are also great phrases to use when counting. Consistency is the key!
Some exercises may require the use of a pizza box or 2L of soda, which typically (but not stereotypically) are accessible. Even soda cans or water bottles (empty or full) will do. If those items are not nearby, just substitute those items for items that are easily accessible.
1. Arms
Lift both arms high, and with both hands, firmly hold a 2L or can of soda behind your head. Slowly lower your arms and the 2L until it is down as far as you can reach comfortably, probably somewhere around your shoulder blade area or back of your lower neck. Raise your arms and the 2L back to the starting position, level with the top of your head or just above. Repeat 24 reps. Do 2 sets.
http://www.pinktoque.com/fitness/graphics/arms.gif
2. Leg Lifts
Sitting up straight and tall in your chair with both feet flat on the ground, (or if you’re short like me, you might need to sit on the edge of your chair to reach the floor.) begin bending at the knees to lift your legs up until they are straight out in front of you. Lower your legs back to the starting position. Repeat 24 reps. Your upper body should not move during this exercise. Try concentrating on keeping your inner core (a.k.a. stomach) nice and tight while you do this. To make it more interesting, you can lay a 2L of soda on its side across the tops of your feet to add a little weight and resistance to the lifts. Do 2 sets.
http://www.pinktoque.com/fitness/graphics/legs.gif
3. Butt Crunches
These are exactly what they sound like. Just sit up straight and tall in your chair and “crunch” your tush as tight as you can, as if you were trying to squeeze something in between your cheeks. Hold each crunch for 5 seconds and then release. Repeat for 12 reps. Do 2 sets.
http://www.pinktoque.com/fitness/graphics/butt.gif
4. Tummy Squeeze
You know the feeling of sucking in your stomach in order to zip up those too-tight pair of jeans you love? This is exactly what you need to do, which you can do while sitting, but instead of sucking in and holding your breath while you “squeeze”, keep breathing normally. Suck in and hold the squeeze (but not your breath!) for 5 seconds and then release. Repeat for 12 reps. Do 2 sets.
http://www.pinktoque.com/fitness/graphics/tummy.gif
5. Waist Twists
While sitting straight and tall in your chair, twist your waist (not your whole body!) back and forth from side to side slowly, pausing briefly when you reach your furthest point before twisting back the other way. Hold your stomach tight while you twist to whittle your waist. Repeat for 24 reps. A good way to count is to say “Twist to the left, one Nexus Crystal. Twist to the right, two Nexus Crystal…” and so on. Do 2 sets.
http://www.pinktoque.com/fitness/graphics/waist.gif
Part II: Work on Posture!
No doubt you’ve been in your chair for hours at a time. A typical MC run can take four good, solid hours depending on your objectives and circumstances. This doesn’t mean that your posture should suffer! I call this activity “Zen 4 UR Posture?” for all you short cut abbreviation lovers.
Sit up straight and tall and cross your legs indian style in your chair. Reach over and grab last night’s empty pizza box and situate it carefully on your head until it is balanced. Close your eyes and hold for 5 minutes, making sure to breathe deeply in and out as you do so. Did someone ninja your cloud stone? You’ll feel all of the frustrations from the last time you were ninja’d, ganked or corpse camped simply melt away now. That’s right, breeeeeeathe and relax. Feeling adventurous? Try two or three pizza boxes stacked on top of each other! (You’d be surprised at how tricky this really is.)
Zen 4 UR Posture? works wonders calming you down and returning you to a relaxed, Zen-like state, especially after frustrations in-game. Since it takes 11 minutes to fly from Booty Bay to Ironforge to drop off that phat loot in the Auction House, there’s no excuse for not doing your posture and overall state of mind good!
Part III: Drink Plenty of Water!
Soda and beer are great, but you’ll be surprised at how refreshing some plain ol’ water can be between beer runs. Water naturally detoxes your system and has been known to reduce hunger in-between meals when you drink the recommended daily amount of 6-8 (8oz) glasses. That means you’re less likely to have a “second dinner” or “third breakfast” and will reduce your snacking habits, which would be completely counterproductive in your quest for gamer physical fitness!
Part IV: Conclusion
Now of course there is no substitute for getting out and getting some real fresh air every now and then. Take a walk, jog to the liquor store for more beer… something! Use WoW time as a reward for working some quality real life fresh air time into your busy raiding schedule. And remember, consistency is the key.
Now go grab another beer and drink to your health! 
-Toque, 60 Gnome Warlock, Silvermoon Realm
also known as Minty, Peppermint, and Wibbles
*Always talk to your doctor before beginning any new fitness program. Not responsible for loss or injury due to following this voluntary fitness program; exercise at your own risk!
Crap. That reminds me. I gotta remember to feed the kids today. But I’m so close to level!