To avoid being a couch potato, it helps to make small, realistic changes that keep your body active and your mind engaged. Here are some practical tips:

1. Break up sitting time
   
   Set a timer to stand up and stretch every 30–60 minutes.
   
   Walk around when taking calls or watching something.
   
   
   
2. Build movement into daily routines
   
   Take the stairs instead of the elevator.
   
   Walk or bike for short errands.
   
   Do short bodyweight exercises (push-ups, squats, planks) during TV commercials or breaks.
   
   
   
3. Find fun activities
   
   Choose something you enjoy—dancing, swimming, playing a sport, or walking with friends.
   
   Try fitness apps, YouTube workouts, or even active video games if you like tech.
   
   
   
4. Limit screen time
   
   Decide in advance how many hours you’ll spend on TV, gaming, or scrolling.
   
   Replace some of that time with hobbies like reading, drawing, cooking, or learning a skill.
   
   
   
5. Create accountability
   
   Set goals (like 8,000 steps a day).
   
   Work out with a friend or join a class.
   
   Track progress with a fitness watch or journal.
   
   
   
6. Start small
   Even 10–15 minutes of activity a day can make a big difference. Consistency matters more than intensity at first.
   
   The key is to mix activity with things you already like, so it doesn’t feel like a chore.
   
   Want me to make you a daily mini-routine (like a short anti–couch potato plan) that’s easy to follow?
   
   To avoid being a couch potato, it helps to make small, realistic changes that keep your body active and your mind engaged. Here are some practical tips:
   
   
7. Break up sitting time
   
   Set a timer to stand up and stretch every 30–60 minutes.
   
   Walk around when taking calls or watching something.
   
   
   
8. Build movement into daily routines
   
   Take the stairs instead of the elevator.
   
   Walk or bike for short errands.
   
   Do short bodyweight exercises (push-ups, squats, planks) during TV commercials or breaks.
   
   
   
9. Find fun activities
   
   Choose something you enjoy—dancing, swimming, playing a sport, or walking with friends.
   
   Try fitness apps, YouTube workouts, or even active video games if you like tech.
   
   
   
10. Limit screen time
    
    Decide in advance how many hours you’ll spend on TV, gaming, or scrolling.
    
    Replace some of that time with hobbies like reading, drawing, cooking, or learning a skill.
    
    
    
11. Create accountability
    
    Set goals (like 8,000 steps a day).
    
    Work out with a friend or join a

Английский язык 10 класс Здоровый образ жизни Новый