You can get healthy watching TV!
I don’t know about you, but for me, nothing is quite as soothing as escaping into a funny TV show. If I’m not careful, though, that episode of Brooklyn 99 I planned to watch before bed can turn into an hours-long, Hulu-fueled binge! Unfortunately, all that sitting increases the risk of heart disease, diabetes, and more.1 (Yowza.)
To make matters worse, I tend to snack while I watch TV (especially at night), which not only packs on the pounds, but makes me feel lousy the next morning.
However, given that life has been stressful lately (my grandpa is in critical condition and my uncle just passed away 🙁 ), I refuse to give up the shows that make me laugh, like Royal Pains, Modern Family, and, of course, Brooklyn 99.
So, what’s a TV-needy gal to do? Just like with dessert, I look for healthy ways to indulge. So I rounded up 12 fun and relaxing ways you can actually make watching TV good for you…
1. Make your favorite show into a cardio game
Think of your favorite show. Now, what does the lead character frequently say or do? Once you’ve got that in your head, you’re ready to play. Each time your character says/does that quirky thing, do a set of cardio exercises, like 30 jumping jacks. You can play solo, or have a friend pick another character and see who ends up exercising more. While some of us may have played a drinking version of this game in college (not moi?), making your favorite show into an interactive workout is a great way to watch TV and get healthy, too.
Example: Downton Abbey: Jump rope for 1 minute every time Maggie Smith’s character, the Dowager Countess, skewers someone with a witty one-liner. You’ll be marathon-ready by the season’s end! And for you Bachelor-lovers out there, check out this hilarious Bachelor Workout Challenge from SheKnows.com.
2. Catch up on ironing
Iron in front of the TV and not only will your family look extra snazzy, but you’ll score health-boosting time on your feet while catching up on your Netflix queue.
3. Do strength training circuits during commercial breaks
You can get a full-body workout during your favorite show; just do a circuit during each commercial break. (Or when there would normally be a commercial break, if you’re watching on Netflix.) My favorite commercial combo: 10 squats, 30 crunches, 10 sofa tricep dips, and a 30-second wall sit. Or you can try this heart-pumping combo from Greatist.com.
4. Give yourself a massage
Sitting at a desk, running around after kids, slouching on the couch—all can cause aches and pains. So while you’re giving your mind a break during your favorite TV show, how about giving your body a break too? Here are some easy self-massage moves from Today.com to get you started.
5. Fold laundry
Like ironing, folding laundry keeps you moving—and productive—while you get lost in your favorite show.
6. Get pedaling
Pedal your legs into awesome shape right from the sofa with an inexpensive “mini-bike.” Even better: Halfway through the show, pop the pedal-er on the coffee table and give your arms a workout, too. Happily, mini-bikes are majorly affordable: You can get the best-selling mini-bike on Amazon for only $31.
7. Do a lymphatic breast massage
The lymphatic system is a series of vessels and nodes that helps move excess fluid and waste into the blood where it can then removed from the body. However, unlike blood, lymph isn’t pumped by the heart. Instead, it must be transported through the lymph vessels indirectly by muscle contraction. However, lymph can also be moved along by gentle massage.
While little data is available on lymphatic breast massage, practitioners like Dr. Christiane Northrup suggest that it may boost breast health.2 Personally, I’ve noticed that when I do it regularly, I have a bit less breast pain during my monthly cycle.
Once you’ve learned the techniques, you can easily do lymphatic breast massage during a TV show. (Although you might want to wait until you’re watching solo.) 😉 Visit The Breast Health Project for easy step-by-step instructions and a video.
8. Stretch
Stretching isn’t just relaxing; it can reduce your risk of injury during exercise and increase blood flow to your muscles. So instead of developing yet another kink from slouching on the couch, use your TV time to stretch. Walk or jog in place for 5-10 minutes first to warm up your muscles, then roll out a yoga mat and ease through your favorites. Your body will thank you!3
9. Watch TV only on your elliptical (or treadmill. or whatever.)
You know that elliptical machine collecting dust in your basement? Park it in front of your TV and only allow yourself to watch your favorite show while using it. You’ll be fit in no time.
10. Rock out with a Spooner board
Last year, I bought my 5-year-old nephew a Spooner board for Christmas. I ended up having more fun with it than he did—so much so, in fact, that I got one for myself! Of course, you can sit on the Spooner board and spin around for fun, kid-style. However, while you’re watching TV, it’s surprisingly relaxing to stand on it and rock back and forth—like a rocking chair that also happens to improve strength and balance. You can get a grown-up size Spooner board on Amazon in the color of your choice. (Mine’s purple.)
11. Sit on an exercise ball instead of your couch
Just like laughing along with your favorite comedy, balancing on an exercise ball strengthens core muscles. So why not do both at once? Or, to take your TV watching to the next level, do this 15-minute exercise ball workout from Real Simple during the first half of your favorite show.
12. Jump on a rebounder
If you have high ceilings, this one’s for you. Re-live the trampoline fun of childhood by bouncing on a rebounder (a.k.a. mini-trampoline) while you catch up on your DVR queue. Not only will you get a bit of a workout, but the up-and-down motion of the rebounder will get your lymph flowing and make you feel like a new woman. (Or man, for the gents out there.)
Want to watch TV and be healthy at the same time? Here are 12 ways to do it! Share on XYour turn:
- Which of these do you want to try?
- What’s your favorite healthy TV-time activity?
Pin it for later!
- Corliss J. Too much sitting linked to heart disease, diabetes, premature death. Harvard Health Blog. http://www.health.harvard.edu/blog/much-sitting-linked-heart-disease-diabetes-premature-death-201501227618. January 22, 2015. Accessed April 25, 2016.
- Northrup C. Relief for common breast symptoms. http://www.drnorthrup.com/relief-for-common-breast-symptoms/. Accessed April 25, 2016.
- Mayo Clinic Staff. Mayo Clinic Patient Care & Health Info. Stretching: Focus on flexibility. http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931. March 4, 2014. Accessed April 25, 2016.
Shared on Healthy Happy Green & Natural and the Plant-Based Potluck Party.
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I'm Lee, an RD thriving on a healthy plant based diet.
OMG, what fantastic ideas, and so-o-o unbelievably well timed! Thank you, Lee, for thinking aloud (*allowed?) for others!
–Mae,
APR/26/2016 — OTP in the ATL
Thanks Mae! I take it you’ve been disappearing down the Netflix rabbit hole a bit lately? (I know I have!) Or is my timing just awesome in general? 😉
You’re awesome in general, Lee, and your blog’s articles are often impeccably timed. How’s that for an answer?
;D
Yes, Netflix and I have been best buds since early 2007, and I had just dragged my old exercise glider up from its dungeon (basement) storage with the intent of using it while “rabbitting with Netflix, ” when this “12 Ways to Get Healthy…” post arrived. Sure, I will use the glider while zoning through yet another viewing of Roswell or Charmed or even Bones, Angel or Jericho, but now instead of panting like a beached whale on my recliner between sets, I can do the stretching and lymphatic massage!
Why such ideas did not pop to the top of my stack before, I don’t know. I’m just glad you had the spark to post them now, for me, for everyone–just as I needed them most! Again, thank you!
Best. Answer. Ever. 😀
Wow, that is good timing, and CONGRATS on not only liberating your glider from the dungeon/basement, but actually using it–you go, girl! I’m delighted that some of my suggestions sound good to you for your between-set time. You’re actually inspiring me to move my ottoman out of the way and up my own game!
Also, I love Bones, but I haven’t watched any of the other shows you mentioned. I just added them to my queue–what I won’t do for fitness! 😉
Well, I sure got educated about the many ways I could be moving while watching The West Wing!!! hahaha-or–my new favorite Dogs with Jobs. . .:) You made me get out my yoga mat and walk in place while I finished reading your post. 🙂 Thanks for all the fun ideas Lee! xo
Maria, I love Dogs with Jobs too! I just found it a couple of weeks ago, and it’s my go-to show while I’m going through the mail. Although now I may have to start working out with it, to keep myself honest!
Sooooo… I’m basically un-American. I almost never watch TV. Except House of Cards and OITNB. 😉
I really, really love that you mentioned the breast massage. It’s one of those things we as women never take the time to do, but it’s vital!
No TV?! Wow, Laura, you rock! I cancelled cable thinking I’d dial back on my habit, but I just switched to Netflix, Hulu, and Amazon Prime. :-/ Whoops.
And you’re totally right–breast massage should be one of those things that’s like brushing our teeth, but honestly, I rarely do it. I’m trying to condition myself to do it during my before-bed show; you’re inspiring me to stick with it!
These are wonderful ideas Lee! I’ve seen drinking games for shows but this is much healthier lol!
Love the idea of getting cardio in during commercials or when lead characters do/say what they normally do. And the lymph massage is a great addition. The one thing I do is fold laundry while watching my favorite shows but I need to step up my game!
So much healthier than a TV drinking game, right?? 😉 And even having written this, I still find myself flopping down on the couch more than I care to admit. I’m trying to step it up too, though!
I love to try new (and sneaky) ways to stay healthy so I am so delighted that you shared your smart, green and healthy ways to Get Healthy Watching TVwith us at the Healthy Happy Green Natural Party! I’m Pinning and sharing this!
Thanks Deborah, I’m all about maximum return for minimal effort. 🙂 Thanks for pinning and sharing!
Of the 12 Ways to Get Healthy Watching TV my favorite way is to watch TV on the treadmill or elliptical machine, so thank you for sharing these helpful tips with us at the Plant-Based Potluck Party Link Up. I’m pinning and sharing.
I’m so sorry about your uncle and grandfather. That must be so difficult.
I’m like you – I have the best intentions with tv (and sometimes can go long periods of time without even watching any), but can sit down for 1 show and end up with a few. And snacking!!! I’m actually trying to think of creative ways to do things while watching tv. Like reading blogs and having tv as background noise. Knitting, colouring =)
Love your tips. I have folded laundry & ironed while doing tv, but none of the others. I like the idea of stretching especially since I typically don’t get to that in a day. I should bring out the foam roller!!
The spooner board sounds fun too!
Hi Kimmy, that’s so funny–I’m exactly the same way. I even tried both knitting and coloring as TV-time activities. I was a little more successful with coloring–knitting takes slightly more coordination than I have. 😉
The Spooner board is surprisingly fun, but I also love your idea of breaking out the foam roller! I have one, but right now it’s just gathering dust in the corner of the office. What a great excuse to actually use it (imagine that!)
And unfortunately, my grandpa passed away last Saturday. The funeral was this week; in fact, I actually just got back home. Things are a little tough here right now, so I was really delighted to see your fun comment. I needed a pick-me-up!