Let's Commercial-CIZE

Stay Fit!


The amount of overweight or obese children has significantly gone up over the last couple of decades. It is fair to state there are many children all over the world that have become very sedentary. They sit in front of the television, work on the computer, play video games, or read too many comics. To be honest, most of us are probably guilty of this once in a while, although, we should try to exercise every day!

So, here was the dilemma. The children who watch over 20 hours of TV per week were most likely not getting the recommended amount of daily exercise. How do you get them to exercise without taking away their television privileges?

Realistically, some parents should probably cut the amount of TV time down about 50%. The problem is; who is going to monitor this if both parents are working late, and the child is responsible for their own actions when they come home? There has to be a way to get children to exercise while they watched television. Did you realize that every 8-10 minutes most channels were devoted to commercial time? How about if a child committed to exercise every time a new commercial came on the TV? Thus, the phrase ‘Commercial-CIZE’ was born. Children should pick realistic exercise goals to perform during commercials. Acceptable guidelines should be created between adult and child. The impact will be amazing.

Some suggestions of exercises children can perform during the commercials include:



Jumping Jacks



Arm Circles

Jumping Rope

These were all considered to be safe activities. Adult supervision is recommended with all exercises performed.

Let's do the math. If a child watches 2 hours a day of TV, that equals to about 30 minutes of commercial time. That 30 minutes can now be used for exercise time. If a child watches 4 hours of TV a day, that equals to 1 hour of exercise time. To find guidelines, go to the download page for more information.

An Example Of Commercial-CIZE

Here is an example of what an 8-year-old child may do during a commercial-CIZE period watching a half hour TV show. We will envision there are 3 separate commercial breaks per show, each break showing 3 commercials (total 9 commercials per half hour).  Most shows will have a commercial break at the beginning of the show, the middle, and at the end of the program.

Break 1

Commercial 1 - 10 push-ups

Commercial 2 - 10 Hops

Commercial 3 - 10 Curl-ups

Break 2

Commercial 1 - 20 Arm Circles

Commercial 2 - 20 Jumping Jacks

Commercial 3 - Running In Place For 30 Seconds

Break 3

Commercial 1 - Jump Rope for 30 Seconds

Commercial 2 - Stretch In Place For 30 Seconds

Commercial 3 - Crab Walk Around Room for 30 Seconds

If you run out of exercise ideas during future commercials, just repeat the examples given during breaks 1, 2, and 3 mentioned above. Remember, parent supervision is important. Use the checklist provided on the downloads page to keep track of your progress. Please keep in mind, Commercial-CIZING is not to replace a regular exercise session, but to work in conjunction with the child's already established exercise routine.