SF Campaign: Skipping the gym? Make these 5 simple movements to keep fit

This article is part of South First's year-long Beat Obesity, Lower Diabetes (BOLD) series, an attempt to keep the lens steady, week-after-week analysis on what is changing, what is not, and what must.

Published Feb 08, 2026 | 7:00 AM ⚊ Updated Feb 08, 2026 | 7:00 AM

Remaining seated for long hours makes muscles inactive, reduces joint lubrication, and can lead to stiffness over time. (iStock)

Synopsis: Incorporating simple, manageable activities that suit a person’s age and lifestyle is more effective. Equally important is adequate rest. Adults should have at least six hours of sleep daily to support the body’s circadian rhythm.

Weight loss is often associated with workouts in the neighbourhood gym, long walks, or intense weekend exercise.

However, for people balancing work or studies with household responsibilities, dedicating some time for workout may be hard.

An expert opined that weight management depended not just on scheduled exercise but also on staying active throughout the day. Small body movements and breaking prolonged sitting hours would help, he said.

Also Read: Get strong bones with these 5 essential exercises

Daily movements matter

“Active daily routine activities are the key,” Dr Ravi Sankar Kirubanandan, a Senior Consultant at the Department of Orthopaedics, Kauvery Hospitals in Chennai, told South First.

“Remaining seated for long hours makes muscles inactive, reduces joint lubrication, and can lead to stiffness over time,” he explained.

Dr Kirubanandan stated it was often impractical to expect people with busy schedules to set aside one or two hours daily for exercise.

He emphasised the need to move after prolonged sitting. “Moving for five minutes every hour is a basic requirement we advise.”

The doctor explained that short breaks lead to improved circulation, keeping muscles active, and supporting overall metabolic health by lowering diabetes risk.

Also Read: This fitness enthusiast is bringing back the ‘OG Indian workout’

Safe, sustainable movement

Dr Kirubanandan cautioned against sudden bursts of intense activity, such as long runs or heavy weekend workouts.

“Incorporating simple, manageable activities that suit a person’s age and lifestyle is more effective,” he said, stressing the equally important, adequate rest. Adults should have at least six hours of sleep to support the body’s circadian rhythm.

He recommended simple strolling and stretching as safe options for most people, warning that excessive climbing of stairs, deep squats, or aggressive lunges could strain the knees and joints.

Simple daily movements

Neck stretches: Moving the neck up, down, and sideways helps reduce stiffness caused by prolonged screen time.
Shoulder stretches: Reaching behind the head or shoulders improves flexibility and relieves upper-body tension.
Lower spine movement: Gentle bending and straightening while standing helps maintain spinal mobility.
Knee flex movements: Sitting and lifting the knee to a 90-degree angle helps maintain joint flexibility and muscle strength.
Ankle movements: Moving the ankle up and down improves circulation and prevents stiffness in the lower limbs.

Dr Kirubanandan added that practising these small movements regularly would improve joint health, reduce fatigue, and motivate individuals to gradually include more physical activity in their routine.

(Edited by Majnu Babu).