Dr Amir Khan, an NHS GP and TV doctor known for his appearances on Lorraine and Good Morning Britain, has outlined a trio of exercise types that can significantly lower the risk of heart attacks and strokes. Speaking on the No Appointment Necessary podcast, which he co-hosts, Dr Khan emphasised that a well-rounded fitness routine delivers multiple health benefits, including improved heart health, better insulin sensitivity, and stronger joints.
Cardiovascular Exercise: The Heart and Lung Booster
Dr Khan explained that cardiovascular exercise is essential for heart and lung efficiency. “Cardiovascular exercise is like running, swimming, things that get your heart rate up are really good at getting that stuff healthy. That's really key because it does reduce your risk of heart attacks and strokes,” he said. This type of activity enhances the heart’s ability to deliver oxygen and nutrients to organs, reducing the likelihood of cardiovascular events.
Strength Training: Beyond Muscle Building
Moving to strength training, Dr Khan highlighted its role in managing insulin resistance and cholesterol. “Strength training is all the resistance training that builds up muscle, which is a really key part of being healthy as well, because it helps with insulin resistance, it helps with cholesterol, it helps with falls,” he noted. Regular strength work not only builds muscle but also supports metabolic health and reduces fall risk.
Balance and Conditioning: The Overlooked Essential
The third component, balance and conditioning, is often neglected. Dr Khan stressed its importance for flexibility and joint health. “The last piece of the puzzle is balance and conditioning. So things like yoga, things like stretching, all those things that keep you supple, but also help with joint health as well,” he said. He warned that intense exercise like running can shorten tendons, increasing injury risk. Balancing and stretching exercises counteract this by maintaining flexibility.
Dr Khan advised that a complete weekly routine should include all three types: cardiovascular, strength, and balance training. The NHS supports this approach, recommending adults engage in physical activity daily. Official guidelines suggest at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week, plus strengthening exercises on two or more days. Spreading exercise evenly across the week and reducing sedentary time are also advised.
Before starting a new exercise regimen, particularly if inactive or with health concerns, consulting a GP is recommended to ensure activities are appropriate for individual fitness levels.
