TV doctor Amir Khan has shared three simple exercises that people with desk-bound jobs can do in a few seconds to improve their health. The movements, which he calls "movement snacks," aim to counter the effects of long periods of sitting.
What are movement snacks?
In a video on TikTok, Dr Khan explained that tiny bits of movement throughout the day are important. He said: "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."
He added that moving 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.
The three recommended exercises
Dr Khan described the movements he does between patients. The first involves sitting back up, relaxing, rolling the shoulders back and forth, and moving the head up and down to help the chest and neck area.
For the second, he lifts a leg and moves the ankle round and round to get blood flowing, repeating on each side. The third involves standing and leaning from side to side while stretching the opposite arm over, which he said "lengthens everything out and feels good."
Health risks of prolonged sitting
The Mayo Clinic says extended sitting has been linked to obesity and conditions that make up metabolic syndrome, including increased blood pressure, high blood sugar, excess body fat around the waist, and unhealthy cholesterol levels. It also says too much sitting seems to raise the risk of death from heart disease and cancer.
Researchers who analysed 13 studies of sitting time and activity levels among more than one million people found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to that posed by obesity and smoking. However, 60 to 75 minutes of moderate aerobic activity a day offset the effects of too much sitting.
