TV Doctor Shares 3 Quick Desk Exercises You Can Do in Seconds

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.”

Demonstrating the first exercise, he said: “Because I spend so much time hunched over a desk, I sit upright, relax, roll my shoulders backwards and forwards, then gently move my head up and down. It helps loosen the chest and neck area.”

For the second movement, he explained: “Alongside walking into the waiting room, I lift one leg and rotate my ankle in circles to get the blood flowing. Repeat it on both sides, particularly if you’ve been sitting for a long time.”

To show the third exercise, he stood up and leaned from side to side, reaching the opposite arm overhead with each movement. “It lengthens everything and feels good,” he said.

Concluding, he said: “If you’re at work, you don’t need gym clothes or expensive equipment. You simply need to remind yourself that everyone benefits from moving a little and often—and your body and mind will thank you.”