Dr Amir Khan explains 3 easy movement 'snacks' you can do every day to keep healthy

Dr Amir Khan explains 3 easy movement 'snacks' you can do every day to keep healthy "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." For people who work in a desk-bound job, it can be easy to find yourself sitting still for hours on end without realising. And studies have shown this can result in a number of serious health problems, including obesity, heart disease, and diabetes. And now one TV doctor has revealed three simple exercises you can do at your desk which only take a few seconds each, and will provide a range of health benefits. They don't require any fancy equipment or gymwear, and anyone can do them. Dr Amir Khan is one of the UK's most well-known health experts, regularly dishing out useful advice on ITV's Lorraine and Good Morning Britain, as well as on his social media channels. He recently explained the idea of what he called movement "snacks", which he said provide benefits such as increasing blood flow, relieving back and shoulder pain, boosting energy, and improving concentration. Dr Amir Khan explains 'movement snacks' Speaking in a video on TikTok, 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." What are the three simple exercises Dr Amir Khan recommends? Explaining the exercises he does during his daily workday, Dr Khan said: "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 inbetween patients." Demonstrating 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." 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." Demonstrating the third exercise, he stood up and leaned from side to side, stretching his opposite arm over as he did. "It just lengthens everything out and feels good," he said. Concluding, 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." What are the dangers of sitting down too long? Numerous studies have shown spending too long sitting down has a number of health risks. The Mayo Clinic says extended sitting has been linked to obesity, as well as "a cluster of conditions that make up metabolic syndrome". "These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and unhealthy cholesterol levels," it said. "Too much sitting overall also seems to raise the risk of death from heart disease and cancer. "Researchers analysed 13 studies of sitting time and activity levels among more than one million people. They found that people who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risk posed by obesity and smoking. "But 60 to 75 minutes of moderate aerobic physical activity a day offset the effects of too much sitting. Other studies have found that for people who are most active, sitting time has little effect on their risk of death. Overall, less sitting and more moving can aid in better health. You might start by simply taking a short break from sitting to standing every 30 minutes." Ensure our latest headlines always appear at the top of your Google Search by making us a Preferred Source. Click here to activate or add us as Preferred Source in your Google search settings