Nobody looks forward to commercial breaks. They’re the moment you sink a little deeper into the couch, scroll your phone or maybe grab the potato chips.
But what if those two or three minutes could actually help improve your health instead?
We asked Joe Li, DO, with Hartford HealthCare Medical Group to share seven healthy habits you can do during commercial breaks to boost circulation, reduce stress and feel better overall.
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1. Stand up and stretch
It may seem simple, but it just standing up and stretching can make a big difference.
“Prolonged sitting can cause muscle stiffness, poor circulation and low back pain,” says Dr. Li. “When we stay in one position for too long, blood flow slows and joints become less mobile. Even brief stretching helps wake up those systems.”
Stand up, reach your arms overhead and gently stretch your hamstrings, shoulders and lower back. A minute or two of intentional movement can increase circulation and keep you from feeling stiff or sore.
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2. Do a quick set of squats
You don’t need heavy weights or an hour-long workout to get the benefits of strength training.
“Bodyweight exercises like squats activate large muscle groups in the legs and core,” Dr. Li says. “That not only strengthens muscles, but also helps regulate blood sugar and improve metabolic health.”
Aim for 10 to 15 controlled reps. Focus on good form: Keeping your feet shoulder width apart, chest lifted and knees tracking over your toes.
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3. Try some push-ups
Now it’s time to wake up your upper body. A quick set of push-ups can get your blood flowing and your muscles fired up.
“Short bursts of strength training throughout the day stimulate muscle engagement and improve circulation,” says Dr. Li. “It doesn’t have to be intense to be beneficial.”
And if floor push-ups feel like too much? Take it to the wall.
Place your hands on the wall at shoulder height, step back slightly and perform a slow set of push-ups. You’ll engage your chest, arms and core, all before your show resumes.
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4. Walk the stairs
If you have any stairs nearby, use those few minutes to take advantage of them.
“Even a brief climb increases your heart rate and challenges your cardiovascular system,” Dr. Li notes. “These small cardio bursts support heart health over time.”
Even one or two trips up and down can make a difference, especially if you do it a few times per day.
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5. Practice deep breathing
Your commercial break doesn’t just have to be about movement.
“Slow, controlled breathing activates the parasympathetic nervous system, which helps calm the body’s stress response,” says Dr. Li. “It lowers heart rate, reduces muscle tension and improves focus.”
Try inhaling deeply for four seconds, holding for four and exhaling slowly for six. Repeat for several cycles and notice how your body begins to settle.
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6. Refill your water bottle
No, not with soda. Healthy hydration often takes a back seat during screen time.
“Even mild dehydration can contribute to fatigue, headaches and difficulty concentrating,” Dr. Li cautions. “Using natural breaks as hydration reminders is a great habit to get into.”
Head to the kitchen, refill your glass and take a few sips before returning to the couch.
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7. Grab a healthy snack
Commercial breaks are prime time for mindless munching. But instead of reaching for chips or cookies, use those few minutes to make a smarter swap.
It can be as simple as grabbing a handful of nuts, a piece of fruit, yogurt or sliced veggies and hummus.
“If you have something nutritious prepared, you won’t be tempted to default to convenience foods,” says Dr. Li.
The key is being intentional. When you choose something with protein or fiber, you’ll feel fuller longer and avoid the blood sugar crash that often follows processed snacks.
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Turn your TV time into a good thing
You don’t have to give up your favorite shows to prioritize your health. By using the pauses wisely, watching television can actually become a healthy activity.
“Per guidelines, I recommend at least 150 minutes of moderate intensity aerobic exercise per week,” says Dr. Li. “That’s about 30 minutes a day, five days a week. Regular movements have lots of health benefits especially by improving your cardiorespiratory fitness and reducing risk of chronic diseases.”
That short, consistent movement will help you improve your circulation, prevent soreness and add some extra activity into your daily routine.
“These simple, healthy habits can help you build sustainable routines that last,” says Dr. Li.
Building small habits during commercial breaks may not seem like much, but those minutes add up over time.
So the next time your TV breaks for a commercial, don’t just sit there, try one of these new habits. Move a little. You’ll feel the difference before your next episode even starts.
