Sitting too long? Alia Bhatt and Kriti Sanon's trainer shares easy hacks

Alia Bhatt and Kriti Sanon's fitness coach Karan Sawhney calls sitting the new smoking, recommends practical hacks to add movement daily

Sitting has become the defining posture of modern office life, but doctors and fitness trainers caution that the human body is not built to sit still for 8-10 hours a day and so it may be far more harmful than most realise.

 

Celebrity fitness trainer Karan Sawhney, who has trained stars like Alia Bhatt and Kriti Sanon, called sitting the “new smoking” in his latest video on social media. In his post, Karan urged his followers to take movement seriously, “Get up and move. Sitting for long hours may seem harmless, but it comes with hidden health consequences.”

Why is sitting being called the new smoking?

Our bodies were designed to move. Yet most office-goers spend 8–10 hours a day glued to a chair. Karan pointed out that this “harmless” habit can slowly chip away at your health. Prolonged sitting is linked to:

 

• Back pain (thanks to slouching posture)
• Poor circulation (blood pooling in your legs)
• Heart health issues
• Weakened muscles and stiffness

Like smoking, the damage adds up silently over time.

What can you do at work to add movement?

Karan is all about “micro-movements,” which are the tiny actions you sneak into your day.

• See a wall? Use it for calf raises.
• Spot a bar or ledge? Hang for a few seconds to open up your shoulders and strengthen your grip.
• Long call with your boss? Stand and pace instead of sitting frozen in your chair.
• Quick break? Do a few stretches at your desk.

The idea is not to carve out an hour, it is about sprinkling movement across your day.

 

Karan explained, “Even short periods of movement can make a big difference. Stand up, move around, and prioritise your health and longevity.” 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by Karan Sawhney (@karansawhney11)

 

Movement is the first step, but Karan reminds us not to ignore the basics:

• Eat clean
• Lift weights when you can
• Prioritise sleep
• Stay hydrated

These, combined with daily movement, form a powerful long-term health shield.

 

According to Karan, adding movement throughout your day is important and does not need any expensive gear. So, if you are reading this slouched in your chair, here’s your sign: get up, stretch, and move right now. 

Since you're already here

…and clearly interested in your health, take a moment to explore our varied range of stories on wellness, medical research, and public health insights.

• Men's grooming essentials  Adult acne, dull skin, hair loss: Skincare tips every man should know
• What a heart doctor won’t eat  10 foods a cardiologist avoids after 20 years treating heart disease
• Early cataracts and screen stress  Cataracts in 30s and 40s? How screen time and stress may be clouding vision
• Eat to prevent cardiac arrest  Heart-smart eating: Diet tips to lower risk of sudden cardiac arrest
• Everyday foods linked to cancer  Doctor warns against these 6 everyday foods that may raise cancer risk
• Fitness trends under the microscope  Are these popular Instagram fitness trends actually helpful or just hype?
• Back pain? Walk it off  Want to avoid chronic back pain? Walk over 100 minutes a day, says study
• Hidden heart hazards at work  Why your office coffee cup and lunch box may raise heart disease risks
• How to be heard at work  Speak up at work: What to do when you're feeling ignored and invisible
• Beyond sobriety: Addiction recovery  Why recovery from addiction needs more than just quitting substances

For more health updates, follow #HealthWithBS 

This content is for informational purposes only and is not a substitute for professional medical advice.