June 25, 2015 6:26 AM EDT

SNEAK IN A MICRO-WORKOUT

Think of it like a drinking game, but with exercise. Use each appearance of your favorite character (hello, Newman) to do a minute of jumping jacks, squats, lunges or anything that gets your heart racing. Even workouts that short might make a big difference long term.

STAND UP BETWEEN EPISODES

New advice suggests that getting up every 30 minutes (whether you’re binge watching or at your desk at work) can keep your metabolism from flagging and your heart muscle from getting too relaxed.

DRINK LOTS OF WATER

Skip sugary sodas and juices–and trendy but caloric beverages like coconut water–and pour cups from the tap. Side benefit: those extra trips to the bathroom will force you to get up more often.

–Alice Park

This appears in the July 06, 2015 issue of TIME.

Contact us at letters@time.com.

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