A lot of people spend numerous hours in front of their computers. It's very ordinary, and yet at the same time it is a silent assassin to our health. Sitting too long is linked to stiff backs, tight shoulders, and poor posture. With time, it may even influence the functioning of the heart and the energy levels. The body has been designed to move, not to sit in one location the whole day. This is the reason why even minimal movement is essential. It reminds us that inactive lifestyles are the new smoking, according to Alia Bhatt, fitness coach and self-improvement coach Karan Sawhney. The expert provides simple tricks to make your body active when spending time at the desk.
Why Sitting Too Long Is Harmful![2 - 2025-08-21T123241.854]( "harms of sitting for hours")
It is possible to think that sitting for long is not a poison; however, it is associated with some health issues. These are some of the generic problems that occur as a result of sitting too long, as noted by Karan:
- Back Pain
- Poor Posture
- Reduced Circulation of Blood
- And it has a higher chance of getting heart problems.
It has even been referred to as the new smoking when it comes to harming health due to the effects of sitting. Small habits are the good news in that it is possible to defend against such risks.
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Karan Sawhney’s Tips to Stay Active
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Karan Sawhney shares easy, actionable steps you could take any time, even in the midst of a busy workday. His recommendations: do not make fitness too complex. Simply incorporate small activities of movement in your life.
Among his most significant reminders, we can have:
- Keep on your feet. Have an hourly break. Take a stretch, a stroll or exercise.
- Use free weights when you are able. Strength exercises enhance good posture and maintain a healthy long-term health.
- Clean eating and drinking enough water. Good food and drinking of water are what replenish your energy.
- Prioritise sleep. Activity is as important as recovery.
Simple Desk-Friendly Exercises![3 - 2025-08-21T123243.352]( "desk friendly exercises")
You don’t need a gym. Karan points out a few simple but powerful moves you can try right now:
- Dead Hangs: “Wherever you are, if you see a bar, hang,” he says. Hanging stretches the spine, improves grip strength, and resets posture. Hang for as long as possible.
- Calf Raises: If you have a wall or even a chair nearby, squeeze in a set of calf raises. These improve blood flow, strengthen the lower legs, and fight stiffness.
- Posture Reset: Sit tall, pull your shoulders back, and take deep breaths. This small habit keeps posture in check.
- Mini Movement Breaks: Walk to get water, stand during phone calls, or stretch at your desk. Every little movement matters.
Why Movement Matters for Your Health and Longevity
Incorporating physical activity into your day will help avoid most of the problems of sitting. It can aid in enhancing the circulation of blood in the body, maintain a good posture, and reduce possible heart complications. Movement also increases energy and mental attention at the workplace. Karan states to all, it is about doing small movements each and every day. This method is conducive to ideal health and well-being.
Conclusion
Working at the desk all day in front of the computer may positively affect your health. However, you can keep your routines even as you work with these simple habits as posted by the fitness coach of Alia Bhatt, Karan Sawhney. Get up regularly, do hanging and calf raises, eat healthily and hydrate. This simple exercise, taken daily and done to take care of your body will save your back, improve the way you are carrying yourself around and enrich your health. Keep in mind that your body lives in motion and move it.