Let me guess—you want to move your body more, but the thought of putting on actual workout clothes or carving out an hour for a full-blown fitness routine makes you want to curl up on the couch and binge your favorite show instead… Girl, SAME! But what if I told you that you can absolutely sneak in some simple (and surprisingly effective!) exercises without ever missing a minute of your show? Yep. You can Netflix and get fit!
If you're anything like me, you love using natural breaks in your day to tackle the “I know I should but I don’t wanna” kind of tasks. Exercise? Right at the top of that list. So now, I just use the time between episodes or even during slower scenes to get my body moving. It doesn't feel like a full workout—and THAT is the magic!
These exercises are perfect for mature women who want to stay mobile, strong, and fabulous without overdoing it. No equipment needed, no floor work, no judgment. Just you, your couch, and maybe your fur baby cheering you on!
Disclaimer… I am not a fitness influencer, just a blogger heading towards 60 who needs exercises that I WILL do! I used AI to make the images since most stock photo sites don't have many pictures of mature women… they just don't sell as well as those hot young chicks!
1. Seated Leg Lifts That Work Your Core—No Standing Required!
While sitting tall on the edge of your couch, extend one leg straight out and hold it for a few seconds. Then lower it slowly. Repeat 10 times on each side. Want a little more challenge? Add a small ankle weight or point your toes to engage more muscles. You’re basically doing a secret ab workout while catching up on “The Great British Bake Off”!
2. Couch Push-Offs to Sneak In Some Arm Strength
Place your hands beside your hips on the couch and push yourself up slightly using your arms. You don’t need to lift all the way off the seat—just a few inches will work your triceps and shoulders. Try 10 reps during each commercial break. You’ll be surprised how quickly you feel the burn (in the best way)!
3. TV-Time Marching to Boost Your Heart Rate
Standing up? March in place right in front of your TV. Lift those knees and swing your arms! Try to go for a full minute at a time, especially during intros or previews. It gets your blood flowing without making you feel like you're doing a full workout. Bonus: it helps shake off that “sitting too long” sluggish feeling when Hulu asks if you are “still” watching the show!
4. Pillow Squeezes for Sneaky Inner Thigh Toning
Grab a throw pillow (you know you have five on your couch), place it between your knees, and squeeze it tight while holding for 5 seconds. Do 10 reps. You’ll feel this one in your thighs and maybe even your core if you’re sitting up nice and straight. Super simple, but super effective!
5. Commercial Break Squats (Yes, You Can Do It!)
Use the commercials as a challenge: stand up and do a few squats each time one starts. No need to go super low – just bend your knees and push your hips back like you’re about to sit down, then stand back up. Even 5-10 reps adds up by the end of the show. It’s like your booty is getting its own little primetime makeover!
6. Ankle Circles to Keep That Blood Flowing
While sitting, lift one foot off the ground and make slow circles with your ankle. Do 10-15 in each direction, then switch. This move is great for circulation, especially if you're sitting for a while. It’s the kind of thing that feels small but actually does a lot!
7. Remote Control Twists for a Side-Abs Surprise
Hold your remote (or a light weight if you’re feeling fancy) with both hands in front of you and twist gently side to side, engaging your obliques. Do it slowly and with control. This one sneaks in a little waist work while you decide whether to rewatch your favorite episode (again)!
8. Wall Sits While You Wait for the Plot Twist
Slide down a wall until your knees are at a 90-degree angle – like you're sitting in an invisible chair. Hold for 20-30 seconds, working up to a minute. These are fantastic for leg strength, and you’ll feel like a total champ by the time you hear the dramatic music swell!
9. Toe Taps for Low-Impact Calorie Burn
Stand up and alternate tapping each foot lightly in front of you. Add in arm movements if you want more of a challenge. You can keep it low-key or get your heart rate up, depending on how dramatic the show is getting!
10. Neck Rolls and Shoulder Shrugs to Release That Screen-Time Tension
Let’s be real: watching TV usually means hunching forward and tensing up (especially during cliffhangers)! Take a few moments to roll your neck slowly side to side, then up and down. Add in some shoulder shrugs and circles to release tension and reset your posture!
Stretch Session Finale – Because You Deserve a Cool Down
Wrap up your session with a few gentle stretches: reach for your toes, stretch your arms overhead, and twist side to side. Breathe deep. It’s the perfect way to thank your body while the credits roll!
Wrap-Up: Staying active doesn’t have to mean big workouts or leaving your living room! These easy exercises make it fun, doable, and actually kind of enjoyable to move your body while you relax. Whether you're in between episodes or just want to feel a little more energized, there are so many ways to stay fit without missing a minute of your favorite shows!
Here are some more great articles that you might love:
- 11 Simple Daily Tips to Improve Your Posture After 50 (Gentle Exercises Included!)
- 7 Gentle Morning Stretches for Older Women
- 10 Simple At-Home Exercises for Older Women (No Equipment Needed!)
