Sneak in Exercise During TV Time

Quick Win

While watching your favorite show, use the commercial breaks to improve your fitness. If you’re streaming, hit pause every 10 or 15 minutes.

Try This Today

• Break 1: Get your blood pumping with jumping jacks or a low-impact version in which you step one leg out to the side with each arm raise. Do two 30-second sets with a break in between.
• Break 2: Strengthen your lower body with 20 squats or modified mini squats.
• Break 3: Work your arms, chest and shoulders with 20 modified push-ups.

Why

Splicing in short bouts of exercise during sedentary activities is a simple way to move more, sit less and improve your fitness. Regular physical activity is good for overall health, including brain health. Clinical studies have shown that regular exercise may lead to beneficial changes in the brain’s structure and functioning, according to a 2016 report from AARP’s Global Council on Brain Health, “The Brain–Body Connection.” In a 2019 review published in Genes, researchers explored studies showing that muscle contraction during physical activity triggers the release of hormones and neurotransmitters that have positive effects on the brain. National guidelines advise doing at least 150 minutes of moderate-intensity aerobic activity and two strength training sessions per week. Start where you are and work your way up!