Dr Amir Khan, a well-known TV doctor, has urged people to take up walking as a simple, free exercise that offers multiple health benefits. In a recent Instagram video, he outlined five key reasons to incorporate regular walks into your routine.
Heart Health Benefits
Walking for 30 minutes or more daily can significantly improve heart health. Dr Khan stated, “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.”
Joint Health and Flexibility
Walking is beneficial for joints, lubricating and strengthening muscles while increasing blood flow to cartilage. This can reduce the risk of osteoarthritis and osteoporosis, and maintain flexibility with age.
Cancer Risk Reduction
Research indicates that exercising for 2.5 hours per week, including walking, may lower the risk of certain cancers such as bowel, breast, and kidney cancer.
Immune System Support
Regular walking can improve immune health by reducing stress, enhancing blood flow, promoting better sleep, and reducing inflammation.
Stress Relief
Walking releases positive chemicals in the body, improving mood and reducing stress levels. Dr Khan noted, “It may not take the stress away, but you'll feel much better in yourself.”
Getting Started
Dr Khan advises starting slowly and gradually building up to 30 minutes of walking daily. He recommends walking in nature, such as a park, to gain additional benefits, and suggests walking with a companion for enjoyment.
