Let’s be honest, for some of us, when the weekend is hit, the outside world fade. Drops a new season of our favorite series on OTT, your friends will not stop telling about the latest Korean drama, and suddenly, the couch becomes your kingdom. You have found a remote, the most soft blanket and a bold eight -hour plan.

The immersion is blissful but it is not. Till Monday, you are suffering from a hard neck, you have itchy eyes, and a guilty memory of that snack packet on the coffee table. You are not alone. According to public health studies of 2023 BMC, about 63% of urban spend more than three hours a day on screen for Indian entertainment, with a significant increase in currency -related health complaints.

Sir Ganga Ram Hospital, a senior advisor Dr. Rajesh Mishra has warned: “Sitting for a long time without a brake has the same stress on your spine, as a manual labor, just in a different form. This can cause pain in the old back and neck.”

But here is good news: You can be a marathon and give up real health grief. With some small twicex … no, you will not need to “hit” the gym “especially due to the weekend’s biping. Instead, you can convert it to become surprisingly healthy self-care rituals.

Snack Smart and Smart Snacks

The real big biping-dharad-ghadi net is uninterrupted snacking that occurs with it. The fix does not deny, but it is a smart swap that you can grab without grabbing. Roasted Makhana (Fox Nut), crisp, light, and a large bowl of antioxidant-rich, is a great option for such an opportunity. Then there is roasted gram (chickpeas) to keep hunger on bay, or a fruit licking that is considered good for sweet, touch and digestion.

If this is not you, try dripping a Greek curd and honey with the nut. Taste TooHealth Too,

Credit can be a reset; Don’t ignore

They are the final credit gold. Do not leave them, but spend a minute stretching without leaving your seat. Start with an easy-to-neck roll to reduce screen-time stiffness. Then the subtle shoulder quarrel comes to give up stress that may be that you may be enjoying the clock.

Once you relax, dive into an overhead stretch to long your spine. All these simple exercises take 60 seconds.

Hydrate, hydrate, hydrate

Make it your own mantra, even when you are not a biping: dehydration causes headaches, fatigue and snack craving. Keep it simple: infect the water with cucumber and mint, or lemon and ginger to taste. Keep the bottle next to you – no excuse.

Dual pride-slut? No problem

While seeing your posture, that curl-up, hump-from asana? A fast track for back pain. But you can fix it in no time. Place a small cushion or roll-up towel of your back to support immediate wood. It is a quick fix that lives throughout the season.

20-20-20 rules for eyes

Screen glare in a dark room is a certain shot case for eye stress. Opthhalmologists have advised that every 20 minutes, someone should look at something that is 20 feet away for 20 seconds. You can also try to use boring dialogues to secret this in the routine of this eye care. It is not necessary to stop and (bonus) your eyes will still thank you!

No sleep

Late night marathon can ruin sleep for blue lights, but you do not need to do so. Switch to “night mode” or “blue light filter” on your TV, laptop or phone. Warmer screen tint helps to faster your brain.

Does it matter?

This can be very attractive to close the weekend of witnessing biping on the couch harmlessly on the couch. However, the Indian Council of Medical Research (ICMR) has added this prolonged sedentary behavior to 28% higher risk of heart disease and 32% higher risk of obesity. It is not just about weight gain; But such a marathon, if not done correctly, can silently affect the muscle strength, flexibility and most times also your mental good.

Delhi -based physiotherapist Dr. Meenakshi Jain agrees. “We call it ‘OTT syndrome’ in clinics. This condition is a mixture of neck hardness, combined with pain in the lower back, and eye stress for hours of watching biping without movement.”

It is not warned to spoil your weekend fun, but a reminder that can protect your health without removing small, smart options.