The science regarding television and health usually comes back to the same conclusion: television promotes a sedentary lifestyle, and has proven problematic for children and adults both.

The Danger of TV

Watching television is associated with several extremely detrimental health patterns, including obesity, Type 2 diabetes, and heart disease. Overall dietary habits are also poorer among individuals who watch television regularly, further increasing health complications.

If you love watching TV, but don’t want to give up your health to watch it, there are some strategies you can use to minimize the negative aspects of watching television and keep your diabetes—and health—under control.

#1. Stay Away from Snacking

Eating while watching television has been linked to an increase in the amount of food you eat. Having a handful of nuts or a single bowl of popcorn is not likely to derail your dietary restrictions, but distracting yourself while you eat can lead to overeating and throwing your blood sugar off balance.

If you find yourself wanting to keep your hands busy while you watch your favorite show, try knitting or another busywork activity. Your waistline and your blood sugar will thank you.

#2. Exercise While You Watch

To combat the deleterious effects of watching TV, engage in some physical activity while you indulge. You may have a treadmill or stationary bike to use while you watch TV, or your physical activity can be as simple as doing a few rounds of squats. Whatever your fitness level, take some time to engage your body and get in some activity.

#3. Watch With Friends

Watching TV with a friend or two could help combat the urge to watch an entire season instead of an episode or two, which would limit your sedentary behavior. One study found that being overweight and developing diabetes were linked to several hours’ worth of television in a single day, so keeping your media consumption low is preferable.

#4. Practice Moderation

Similarly, practice moderation in your television consumption. A single movie or an episode of a show at the end of the day isn’t going to torch your body’s efforts to remain healthy and strong. Regularly tuning out to marathon-length TV sessions do have a negative effect on your health, however, and is best left for a special occasion rather than a daily occurrence.