Dr Amir Khan, a familiar health expert on ITV's Lorraine and Good Morning Britain, has shared three simple exercises that people who spend long periods seated at a desk or on the sofa can do daily. In a video on TikTok, he described these as movement "snacks" that require no specialised equipment or workout clothing and take just a few seconds each.
Why movement snacks matter
Speaking in the 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 explained that research shows long periods of sitting, common during work or at home, can increase the risk of heart disease, diabetes and low mood.
He added that even those who exercise in the morning or evening still need movement throughout the day. "It's not just about how much you move, it's about how often you're moving as well," he said, noting that movement snacks give "big health gains" and can increase blood flow, improve insulin sensitivity, reduce back and shoulder pain, and boost energy and concentration.
Three movements to try
Dr Khan described three movements he performs between patients. The first targets the upper body: "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 legs, he suggested lifting one leg and rotating the ankle round and round to get blood flowing, repeating on each side, especially after sitting for a long time. The third movement involves standing up and swaying from side to side while extending the opposite arm overhead, which he said "lengthens everything out and feels good."
Simple, equipment-free routine
Dr Khan emphasised that no gymwear or fancy equipment is needed. "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," he said. Multiple studies have linked excessive sitting to obesity, increased blood pressure, high blood sugar, raised cholesterol, heart disease and cancer.
