People could improve their brain health, joints, and muscles day by day by adopting a simple TV habit that takes just a few minutes each time, according to Dr Zoe Williams, a resident GP on ITV's This Morning. She said that a 10-minute brisk walk a day can reduce the risk of early death by 15%, and that even small activities "all add up" to improve overall health.
Small activities add up
Dr Zoe claims that people don't need to instantly ramp up dedicated exercise time, as even the "little things" contribute. She suggested taking the "harder option" over convenience, such as using stairs instead of a lift or parking further away in a car park, to slowly add more activity to your day without realising it.
For those watching TV, Dr Zoe challenged viewers to do 10 squats during every ad break. Using This Morning as an example, she noted there are about 11 advert breaks on average per programme. A typical daytime TV viewer doing this daily from Monday to Friday would clock up 550 squats in a week.
Guaranteed fitness gains
Dr Zoe said: "I guarantee that if you do 550 squats a week, going from zero to that and sustaining that for three months, you will increase your muscle mass. It's good for your brain health, and your joints will function better. It will literally be life-changing."
By increasing daily exercise, muscles use blood glucose for energy and make the body more sensitive to insulin, meaning cells can clear sugar from the bloodstream more effectively for up to 24 hours or more after finishing movement. This idea can be applied to any TV programme, streaming series, or even during film credits.
Doing squats safely
To perform the most effective back squat, set feet just outside shoulder width with toes slightly flared. Brace the core with a deep breath, push hips back, and bend knees to lower the body until thighs are parallel to the floor, then drive forcefully back up.
While squats are highly effective, people with specific physical limitations or injuries may need to modify or avoid them entirely. Those with existing knee, back, or ankle problems, as well as anyone recovering from hip, knee, or abdominal surgery, should look for alternative exercises like step-ups or wall sits.
