TV doctor Amir Khan has shared three simple exercises for people who spend long hours sitting at a desk or on a sofa, calling them "movement snacks" that can be done in just a few seconds each day.
Dr Khan, a regular contributor on ITV's Lorraine and Good Morning Britain, posted a video explaining the concept, which he says offers benefits such as improved blood circulation, relief from back and shoulder discomfort, enhanced energy levels, and sharper concentration. No specialist equipment or gym attire is needed.
Why Movement Snacks Matter
In a TikTok video, Dr Khan said: "Let's talk about movement. I'm not talking about the gym or your 5k, I'm talking about tiny bits of movement that (are) really important to sprinkle through the day."
He added: "Because what research shows is that long periods of sitting, which we all do when we're at work or at home, can increase the risk of heart disease, diabetes, low mood. Even if you exercise, perhaps in the morning or in the evening, you still need bits of movement through the day. So it's not just about how much you move, it's about how often you're moving as well."
Dr Khan explained that movement snacks every 30 to 60 minutes, for just a few seconds, can increase blood flow, improve insulin sensitivity, reduce back and shoulder pain, and boost energy and concentration. He described it as "a bit like pressing a reset button on your body."
The Three Exercises
Demonstrating the first exercise, Dr Khan said: "Because I'm hunched over a desk all the time, I just sit back up, relax, roll my shoulders back and forth, and just move my head up and down. It just helps with my chest and neck area."
For the second, he said: "And then for my legs, alongside that walk into the waiting room, I lift up my leg and just move my ankle round and round, and it gets that blood flowing. Do that on each side, especially if you've been sitting down for a long time."
The third exercise involves standing up and leaning from side to side, stretching the opposite arm over. "It just lengthens everything out and feels good," he said.
No Equipment Needed
Concluding, Dr Khan said: "So, if you're at work, you don't need gymwear, you don't need fancy equipment, you just need to remind yourself that everybody needs a little bit of movement often, and your body and your mind will thank you for it."
