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Breaking Free Of The Sofa Without Forsaking TV

So you don’t have the time, or the inclination, to go for a run or visit the gym? If you own a stationary bike or other type of exercise machine, combining workouts with binge-watching a good series is a no-brainer. Otherwise, there are still plenty of ways to work out in the comfort of your living room. No equipment needed besides comfortable clothing!

You can choose from a wide range of exercises:

  • Running in place, jumping jacks… as long as you don’t have a downstairs neighbor!
  • Leg lifts, sideways or forward kicks.
  • Drawing circles with your arms (sideways or above your head).
  • Scissors: Lie on your back, lift your legs about 20 cm from the ground and then, cross and uncross them for 30 seconds.
  • The plank: Lie down on the ground, support yourself with your hands or elbows directly under your shoulders and keep your back perfectly straight. Hold the pose for 30 seconds (or more). You can kick the difficulty up a notch by placing your feet on the couch.
  • Forward or sideways lunge: Take one step forward and, while keeping your upper body perfectly straight, bend your knees at a 90-degree angle (your knee should just barely hide your big toe). Hold the pose for 30 seconds or quickly switch from one leg to the other for a minute.

Since there are tons of types of push-ups and sit-ups, feel free to add some to the menu! You can also practice yoga in front of the screen. For example, the goddess or warrior poses will let you exercise your muscles without missing a second of the on-screen action.

No ads? No problem!
If you’re watching a live broadcast, you can do a series of exercises during each commercial break. If you’re watching a program without ads, you’ll be happy to know that procedural or medical dramas are very well suited for exercising at home:

Finally, remember to test your blood sugar before and after your workout just like you would if you’d gone to the gym!


BuzzFeed (2014). 43 Workouts That Allow You To Watch An Ungodly Amount Of Television. Retrieved from: Accessed March 5 2021.

Diabetes Care Community (2020). Types of exercise. Retrieved from: Accessed March 5 2021.

WebMD (2019). 12 Basic Yoga Poses. Retrieved from: Accessed March 5 2021.


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