Dr Amir Khan says this free exercise could boost heart health and prevent cancer

Dr Amir Khan says this free exercise could boost heart health and prevent cancer This exercise is "proven to be excellent for our health", he said A doctor has urged people to regularly take part in a free exercise to boost their health. According to the expert, there are five key benefits to doing so. We are all aware of the importance of physical activity. The NHS recommends that adults complete at least 150 minutes of exercise a week for this reason. However, you don’t necessarily have to join an expensive gym or follow a crazy workout routine to see results. In a video uploaded to his Instagram, Dr Amir Khan explained that just walking can have multiple health benefits. Dr Amir, who is best known for his appearances on ITV, said: “Let's talk about the health benefits of walking. Now, sometimes when we think of exercise, we think we have to go to the gym or do something really hardcore intense, but the simple act of regular walking has been proven to be excellent for our health. “So here are my top five reasons why we should walk regularly through the week.” Heart health He suggested that walking for 30 minutes or more per day can improve your heart health. “It has been shown that regular workers have fewer heart attacks, lower blood pressure and better cholesterol levels than non-exercisers and it can also improve blood sugars,” Dr Amir said. Joints Dr Amir said that walking is “really good” for your joints. He said: “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 He said: “Number three, it may help reduce your risk of certain cancers. Research shows 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 He suggested that walking may even improve your immune health. He continued: “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 Dr Amir revealed that walking regularly can also help reduce our 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.” How to get started Dr Amir added: “Now remember walking sounds easy and for most of us it is but start slow and build up gradually if you're new to it. And aim for around 30 minutes of walking a day to get all those benefits, I've just described and if you can find somewhere lovely to walk like a park that way you get all the added benefits of being in nature. “And take someone with you i you can because that way you get to natter a little bit too about the same time which I love doing and if you miss a day or two, don't worry just start again as soon as you can.”