If you’re like most Americans, you’re probably familiar with binge-watching, or watching two to six episodes of the same TV show in a single sitting. With the advent of online streaming services, multi-episode viewing is becoming one of the most popular ways to watch television. But did you know it can spell bad news for your health?

According to the U.S. Bureau of Labor Statistics, Americans spend nearly three hours watching television per day, making TV time the main leisure activity in the country. The physical inactivity associated with spare time spent watching TV can lead to devastating effects. Research from the American Medical Association suggests that prolonged TV viewing can lead to increased risks of heart disease, type 2 diabetes, and even death. The good news is that a few simple changes can allow you to enjoy your favorite entertainment while keeping your family healthy.

Multitask and Move

When you’re riveted by a show, it’s easy to become one with the couch. You find yourself sinking deeper and deeper into the cushions and moving less and less. Counteract the couch potato slump by setting alarms for every ten to fifteen minutes. When the alarm goes off, get up and stretch. Walk around the room a bit or do a few lunges.

For an even more active experience, play a workout game. Lots of shows have recurring themes or running jokes that you can coordinate with exercises. Every time Francis Underwood speaks to the camera on House of Cards, do ten squats. For every judge who turns their chair on The Voice, do three sit ups. Plank for the entire Big Bang Theory theme song. Workout games can be a fun family activity as well: setting up the rules and trying to be the first to spot an action makes watching TV more of a collaborative effort.

Keep Everything in Moderation for Everyone

Because children learn from the habits of their parents, it’s important to set—and stick to—screen time limits as a family. The American Academy of Pediatrics recommends that children spend less than two hours of screen time a day, and it stands to reason that adults should follow similar guidelines. For children under the age of two, screen time should be discouraged entirely. Setting up and following guidelines can give you more time to get out and bond as a family.

For older adults, cutting back on TV time can have additional benefits. Recent research suggests that adults who watch less television and who get more physical activity have better brain function in their later years.

Take a Hike

If you’re watching TV, you’re missing out on fresh air and sunshine. Stop yourself at one episode and head outdoors. If you miss the presence of a storyline during your walk, or desire a little extra entertainment, consider listening to a podcast or audiobook. Podcasts on almost any topic are available for free download on your phone, and they can be listened to on the go. Many community libraries offer free access to downloadable audiobooks as well. Ask your librarian to learn more about your audio options.

Take a Break to Take a Bite

Eating in front of the TV can lead to mindless munching. When it is time for a meal, switch off your set, sit down at the table, and eat together. If you must snack, consider swapping out chips and dip, soda, and heavily buttered popcorn for vegetables and hummus, sparkling water, and air-popped popcorn.

The American Academy of Pediatrics is challenging families to go screen-free from April 30-May 6. Learn more about this media diet here.