Did you know binge watching "Breaking Bad" or "House
of Cards," or any show for that matter could be bad for your heart? According to an article in the June 11, 2015
edition of North Jersey's newspaper, The
Record it can. The article also states that "some experts" say
binge watching "may be a sign of depression and can leave you with blurred
memories of the whole experience." Whoa! Does that mean after watching two
or three episodes of "Breaking Bad" in one sitting I'm not going to
remember what happened? I beg to differ. I do know what Walt and Jesse are up to and I do
remember what Francis and Clare did on "House of Cards." And, how can
I forget Zoe at the train station?
According to Oxford Dictionaries, as stated in the article, binge-
watching is "watching multiple episodes of a TV series in a short span of
time." If I tweak that definition,
I understand how this phenomenon which seems to have come into style with the
advent of Netflix (though really is much
older - think of DVDs and videocassettes) can be dangerous to your health. Sitting
in front of the tube hour after hour is not good for your heart, weight, bones,
mind, well-being etc. Simply put, a sedentary lifestyle is not healthy.
But how about only watching
two episodes a night? Doesn't that
compute to the same as watching a two hour movie? It's probably even less since
the shows aren't really an hour long. And what if you only watch a few nights a
week, not all seven? If that's considered binge watching, I'm guilty! If you
are, too, read on. I’m here to help.
Don't turn off the TV. Enjoy the show. But, only watch two
or three episodes at a time. I try to keep it to two, but I will admit there
are times when I just can't turn it off. That third episode sneaks in as easily as a
delicious piece of chocolate. Do I feel guilty? Yes. So, I get up and move
around. You can too. Here are some suggestions for what you can do while staring
at the tube.
Strength Training While Watching TV
First - get off the
chair! Then:
Stand in front of the
chair and step forward about 12 inches. Next, squat down as if you were going
to sit on the chair but DON'T. The back of your thighs can touch the seat but
they don't have to. (easier if you're using a kitchen chair rather than a comfy
recliner). Do this several times. You'll feel the work in your thighs and
buttocks. It's great strength training and will be a huge benefit as you age.
You'll be able to get up from the toilet all by yourself at 90! Or, how about
getting up from a sand chair this summer?
Now you can sit back
down for a little while and sink into Don Draper. (Oh! What a yummy thought).
Give yourself no more than thirty minutes and pop up again. Do some
hopscotches.
This is not the game you draw on the blacktop or your driveway and
hop from one number to the next. These hopscotches are great for working your hamstrings,
latts (lattisimus dorsi, the side muscles down your back) and for building
stamina.
Lift your right heel
behind you and touch it with your left hand - put them down and repeat with
your left heel and right hand - do this several times, pick up the pace, let
your arm raise high overhead - reach for the ceiling before you bring it down
to touch the heel and feel your heart rate go up a bit. You will kick up the
energy you've lost sitting and staring at the tube and maybe even remember
what's happening in the story. Oxygen to the brain will help combat that
blurred memory from binge watching.
While you're at it,
after 8-12 repetitions switch the heels to the front. Touch each with the
opposite hand. Now you're waking up your inner thighs. Remember, while you do
these and any other exercise - pull your belly in and stand up straight!
Leg swings are good,
too. After you've taken a bit of a rest, stand up again. You might want to have
a chair or wall nearby in case you lose your balance since you'll be standing
on one leg for these exercises: Swing your Right leg forward and back while
pulling in your abdominals 8-12x. Swing gently from the hip. Only your leg is
moving here NOT YOUR ENTIRE BODY. Repeat for the Left leg. Then go back to your
Right leg again and lift it up and down sideways 8-12x and repeat for the Left.
Get creative - lift and lower your leg in all directions, forward, back,
diagonally, across the body. And keep watching the TV. You can concentrate on
the show while exercising. You've got to find out if Hank will figure out Walt
is Heisenberg!
And how about the
biceps I mentioned in the title? Sure, you can work them sitting down, but
that's not what this is all about. Get off the couch! You can use hand held
weights, if you want. You're going to work your upper body while strengthening
your lower body - all at the same time.
Separate your legs shoulder
width apart. Hold weights in your hands (if you have them)
Plie (be a
ballerina, or in simpler language bend your knees) - AT THE SAME TIME: bend
elbows bringing hands to shoulders - Next: straighten legs and lift arms
overhead (palms facing out) Then: bend knees again and bring hands to shoulders
(palms in) Finally: straighten legs and lower arms at sides (palms out). Repeat
8-12x
If you love using
equipment, stability balls are great for exercising while watching television.
Just sitting on the big ball activates your core muscles. Bounce on it, kick up
your legs (or just lift one at a time), circle your hips, challenge yourself.
Enjoy the show and improve your balance and core.
There are many more exercises you can perform while watching
TV; these are just a few to get you started. Whether you are binge watching or
flipping channels, don't sit for hours. As the article in the Record states,
"It can be bad for your heart."
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