TV binges far from desirable

Q: I exercise Monday to Friday, about 30-45 minutes each day. But on Saturday and Sunday I veg out. I eat chips on the couch and sometimes barely clock 1000 steps, I get stuck bingewatching Netflix. Should I feel bad about it, or is this balance?

A: It depends on your goals, exercise intensity and your starting point.

The Ministry of Health recommends 2.5 hours of moderate or 1.25 hours of vigorous activity through the week, so it sounds like you’re getting your recommended weekly dose to maintain a basic level of fitness. But if you have loftier goals that involve fat loss, or increasing fitness or strength, you may need to step up the volume, intensity or specificity.

Exercising for 2.5 hours is not taking up a big proportion of the week’s 168 hours. Our bodies are made to move and if you’re exercising 30 minutes a day, that’s great, but if you’re not moving for the other 23.5 hours, eating poorly and not sleeping well, it’s not going to make a big difference.

Is your TV time relaxing and rejuvenating you, or is it a way to avoid, zone out or numb out from life?

The negative effects of TV bingeing are also increasingly being reported:

Increased risk of health issues – watching more than three hours of TV a day doubles your risk of premature death and sitting for long periods (watching TV or not) increases your risk of diabetes, heart disease and cancer, even if you also exercise regularly.

It is linked with poor food choices and weight gain

Impaired brain function – excessive TV viewing has been linked with poor cognitive function which doubles when linked with low physical activity.

Makes TV shows less enjoyable – binge watching reduces the pleasure of anticipation you get from a show and you’ll also remember less of what happened.

Increased antisocial or obsessive behaviour – binge watching is mostly carried out alone and can mean less time for other activities. It can also become addictive to the point that you neglect other responsibilities or activities and has also been linked to loneliness and depression.

Being active during the week may seem like it makes up for blobbing out in the weekend, but binge watching TV all weekend or simply not moving will have negative effects on both physical and mental health.

We all need some time out but I’d suggest limiting your screen time and seeking other enjoyable activities. If you must binge, take movement breaks between episodes, planand prep healthy foods or turn it into a social occasion with friends. Raewyn Ng is a movement and health coach at mybod.co.nz and kulawellness.co.nz.