TV doctor’s 3 simple exercises you can do at your desk

A television doctor has outlined three simple exercises that anyone spending excessive time seated at a desk or on the sofa can perform daily to maintain their wellbeing. Dr Amir Khan is among Britain’s most familiar health experts, routinely offering useful guidance on ITV’s Lorraine and Good Morning Britain, alongside his social media channels.

He recently shared a video describing what he calls movement “snacks”, which he suggested provide benefits including better blood flow, relief from back and shoulder pain, boosted energy levels, and improved focus. No specialised equipment or workout clothing is necessary, and they need just a few seconds apiece, reports Wales Online. Multiple studies have shown spending too much time sitting down has been linked to obesity, increased blood pressure, high blood sugar, and raised cholesterol levels, as well as heart disease and cancer.

Speaking in a TikTok video, he 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.

“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.

“We like to call it movement snacks. “Those movement snacks through the day give you big health gains. And if you try and move every 30 to 60 minutes for just a few seconds, we can increase blood flow, improve insulin sensitivity, reduce back and shoulder pain, and boost energy and concentration. It’s a bit like pressing a reset button on your body.”

Expanding on the movements he integrates throughout his working day, Dr Khan explained: “I do go and get each patient from the waiting room, so I walk there and back. But here are three other movements that I do in between patients.”

Showcasing the first, he said: “So 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.”

Regarding 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.”

Illustrating the third movement, he rose to his feet and swayed from side to side, extending his opposite arm overhead as he did so. “It just lengthens everything out and feels good,” he said.

Wrapping up, he 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.”