Turn your next episode into a movement break

Canada's 24-Hour Movement Guidelines suggest keeping recreational screen time to no more than three hours a day and breaking up long periods of sitting as often as possible. Heart & Stroke suggests a simple way to do that: stand up and walk during the commercials. You don't have to give up your favourite shows. Just give them a movement routine.

Try this today: every time an episode ends or an ad break starts, pick one:

• 10 sit-to-stands from a firm chair
• 30 seconds of marching on the spot
• 10 calf raises holding the back of a sturdy chair
• a slow walk to the kitchen and back for a glass of water

Seated version: stay put and do 30 seconds of seated marching, 10 knee straightens on each leg and 10 slow shoulder rolls.

Streaming at home? Let the next-episode countdown be your cue to stand up rather than your cue to keep watching.

Over an evening of two or three episodes, these small breaks add up and help you sit less.

Safety note: If you feel light-headed when you stand up, rise slowly and hold onto something stable.

Sources

• Canadian 24-Hour Movement Guidelines for Adults 18-64 (CSEP) (opens in a new tab)
• Canadian 24-Hour Movement Guidelines for Adults 65+ (CSEP) (opens in a new tab)
• Heart & Stroke: Taking Control of Your Physical Recovery (opens in a new tab)