Movement is medicine: Priti Chawla

Technology has become an inseparable part of everyday life, and avoiding it is no longer possible. As dependence on screens increases, it has repercussions for health, on both the body and mind, said fitness coach Priti Chawla at the Lit for Life 2026 on Sunday.

At a session on ‘Are Your Gadgets Bringing You Down?: Back Health in the Workplace’, Ms. Chawla said that sitting in front of a screen for long periods significantly reduces muscle activation, by nearly 90% compared to standing or walking. Prolonged sitting also causes joints to become stiff due to lack of movement, while slower blood circulation can lead to swelling in the ankles. Reduced circulation may affect concentration and energy levels, she said. 

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Ms. Chawla said that when the head is tilted forward while using phones or laptops, extra pressure is placed on the neck muscles and nerves, disrupting the natural cervical curve. The lumbar spine, which carries much of the body’s weight and absorbs impact, becomes vulnerable when people remain seated for long periods without movement.

Demonstrating the right sitting postures, Ms. Chawla explained that it begins with simple adjustments: feet planted flat on the floor, hips and knees at right angles, and proper support for the lower back using a cushion or rolled towel. Screens should be positioned closer to eye level to prevent the neck from bending forward. Maintaining a neutral spine during sleep is also important, with pillows placed under or between the knees for support.

Even people who exercise daily are not immune if they remain seated for long hours. Building regular movement into the workday, Ms. Chawla said, is important to preventing long-term pain and spinal strain.

Closing the session, Ms. Chawla said, “Movement is medicine. Small changes matter, and the body adapts quickly and positively when given the chance. Bring the screen up to eye level, do not bring your head down to the screen.”

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