Dr. Utsav Shah on Desk-fit 10-10-10 Move More, Better
Marking World Physiotherapy Day on 8th September, Dr. Utsav Shah introduced Desk Fit 10-10-10, an interactive exercise programme designed to make movement accessible to people across age groups and fitness levels. Rather than a conventional medical talk, the session invited participants to exercise along from their chairs, demonstrating how simple movements can be incorporated into the day without requiring a gym, equipment or a dedicated workout space.
The 10-10-10 approach divides 30 minutes of movement into three 10-minute routines. The morning routine focuses on preparing the neck and upper back for the day, while the afternoon routine is designed to counter the effects of prolonged sitting and work the body from head to toe. The evening routine focuses on stretching and recovery. Participants were taken through a series of movements targeting the neck, upper and mid-back, chest, wrists, forearms, shoulders, hamstrings, glutes, calves and quadriceps. Each exercise was kept deliberately simple, with five repetitions and a five-second hold, making the programme practical for schoolchildren, working professionals and senior citizens alike.
Particular attention was given to the slump stretch, a nerve-flossing exercise aimed at mobilising the sciatic nerve. The session also addressed a common concern around exercise and pain. For people with arthritis, previous spine surgery, balance difficulties, osteopenia or osteoporosis, where even basic exercises or walking may be challenging, the answer is not necessarily to stop exercising, but to modify the environment. This led to an introduction to aqua therapy, where exercising in water reduces the load placed on the joints while allowing individuals to work on strength, balance and movement.
The speaker emphasised that water-based exercise is not a replacement for land-based exercise, but can complement it by providing a different level of challenge and impact. At Horizon Physio Clinic, Kemp’s Corner, a combination of land- and water-based therapy is used to help improve strength, flexibility, posture and movement.
The central message was simple and practical: lack of time need not be an excuse for inactivity. Movement can be incorporated into everyday life, even from a chair, and exercises can be adapted to suit different abilities and physical limitations.