Dr Amir Khan, a well-known NHS doctor and ITV regular, has urged people to take up a simple, free form of exercise: walking. In a recent Instagram video, he outlined five major health advantages of incorporating regular walks into one's routine.
Heart Health Boost
Dr Khan stated that walking for 30 minutes or more daily can significantly improve cardiovascular health. “It has been shown that regular walkers have fewer heart attacks, lower blood pressure and better cholesterol levels than non-exercisers and it can also improve blood sugars,” he said.
Joint Lubrication and Strength
Walking is also beneficial for joints. According to Dr Khan, “As you walk you lubricate and strengthen your muscles and increase blood flow to the cartilage around your joints, all of which can reduce your risk of osteoarthritis and osteoporosis. Plus, it keeps you flexible as you get older.”
Cancer Risk Reduction
Regular walking may lower the risk of certain cancers. Dr Khan cited research showing that “those who exercise two and a half hours per week, and that includes walking, can reduce their risk of certain cancers like bowel, breast, and kidney cancer.”
Immune System Support
Walking can bolster the immune system by reducing stress, improving blood flow, promoting better sleep, and managing inflammation. Dr Khan explained, “Regular exercise like walking can reduce stress, improve blood flow, allow for better sleep, and help with inflammation. All of which can help support a healthy immune system.”
Stress Relief
Finally, walking helps lower stress levels. “Studies show walking benefits our mood by releasing positive chemicals throughout our body. It may not take the stress away but you'll feel much better in yourself,” Dr Khan noted.
Getting Started
Dr Khan advised starting slowly and building up gradually, aiming for around 30 minutes of walking daily. He suggested finding a pleasant environment like a park and walking with a companion for added benefits. “If you miss a day or two, don't worry just start again as soon as you can,” he added.
