Watching football often means spending a few hours on the couch, but game day is also a great time to sneak in some exercise. Whether you do it during commercial breaks, between quarters or whenever there’s a timeout, you’ll be surprised by how easy it is to get your body moving without missing much of the action.

Exercise is good for you in so many ways and adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities at least twice weekly. Short periods of activity throughout the day can add up and help you reach your exercise goals, and they’re often a great way for people to get it done even if they’re busy or don’t like exercising.

The next time you’re glued to the television cheering on your favorite team, give yourself a few extra points for doing some of these moves:

1. Squats – Stand with your feet about shoulder-width apart. Push your hips back and bend your knees as if you’re sitting down in a chair. Keep your chest lifted, then press through your feet to stand back up. Squats strengthen your thighs, hips and glutes, which can make everyday activities like climbing stairs easier.
2. Wall Push-Ups – Stand facing a wall and place your hands against it at shoulder height. Bend your elbows to bring your chest toward the wall, then push yourself back. This easier version of a push-up works your chest, shoulders and arms. For more of a challenge, try push-ups against a sturdy counter.
3. Calf Raises – Stand behind a chair and hold the back for balance if needed. Slowly rise onto your toes, pause, then lower your heels. Calf raises strengthen the muscles in your lower legs and may also help with balance.
4. Walking in Place – Instead of sitting through a commercial break, stand up and walk in place. Swing your arms and lift your knees a little higher to increase the intensity. This simple move gets your heart pumping and helps you add more aerobic activity to your day.
5. Reverse Lunges – Stand tall, then step one foot backward and bend both knees. Push through your front foot to return to standing. Switch legs and repeat. Lunges work your hips, thighs and glutes while also challenging your balance. Hold onto a sturdy chair if you need support.
6. Standing Knee Lifts – Stand tall and bring one knee up toward your chest, then lower it and switch sides. Keep alternating at a comfortable pace. Knee lifts work your core and hip muscles. Moving at a faster pace can also raise your heart rate.
7. Chair Stands – Sit toward the front of a sturdy chair with your feet flat on the floor. Without using your hands, if possible, stand up, then slowly sit back down. Chair stands strengthen the muscles you use for walking, climbing stairs and getting up from a chair.

Watching football can be a sedentary activity or it can be the perfect time to get up and get moving. Pick a few exercises and do 10 to 15 repetitions whenever there’s a break in the action. Start slowly if you haven’t exercised recently and focus on good form. Before you know it, you’ll squeeze a mini workout into game day without ever changing the channel.

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