Only 30 minutes a day: Exercise doctors recommend for better health
This exercise will strengthen your body (photo: magnific)
To stay healthy and full of energy, you don’t have to buy an expensive gym membership or exhaust yourself with intense workouts.
RBC-Ukraine reports on a simple and free exercise that can help prevent a heart attack, citing a post on Instagram by British doctor Amir Khan.
Beneficial free exercise
Renowned British TV doctor Amir Khan claims that a simple daily walk can work wonders for both our bodies and minds.
According to the doctor, just 30 minutes of mindful walking a day can dramatically improve your heart health.
The doctor explains that studies show that people who walk regularly are significantly less likely to suffer heart attacks. He adds that their blood pressure stabilized and their cholesterol levels normalized compared to those who led a sedentary lifestyle.
In addition, this pleasant and easy activity helps effectively control blood sugar levels, which is an excellent way to prevent diabetes.
Healthy joints and flexibility at any age
Many people mistakenly believe that prolonged walking wears down and damages the knees, but the expert assures us otherwise.
While walking, our muscles naturally strengthen, and our joints are lubricated. Increased blood flow actively nourishes the cartilage around the joints, which significantly reduces the risk of age-related conditions such as osteoarthritis and osteoporosis.
Amir Khan adds that it was a free tool for maintaining flexibility and ease of movement as people aged.
Natural cancer prevention
One of the most striking medical facts is that simply walking can directly reduce the risk of developing certain types of cancer. Official studies show that if you devote two and a half hours a week to physical activity (which includes walking at a normal pace), you can significantly reduce your risk of developing colorectal, breast, and kidney cancers.
Powerful shield for your immune system
Regular walks in the fresh air aren’t just about your muscles—they’re also about comprehensive support for your immune system. The doctor explains that this activity reduces overall stress hormone levels, optimizes blood circulation, effectively alleviates hidden inflammatory processes in the body, and ensures a much more restful and deeper night’s sleep. All these factors together create a reliable barrier against seasonal viruses and infections.
Best and completely free remedy for stress
If you’re feeling emotionally drained, chronically tired, or anxious, instead of turning to food to cope, just try going outside. “Walking stimulates a powerful release of endorphins—chemicals responsible for a positive mood and feelings of happiness. It may not solve all your life’s problems instantly, but you’re guaranteed to feel much better and calmer,” notes the expert.
Golden rules for beginners
Although walking seems like the simplest thing in the world, Dr. Khan advises beginners to start slowly, without trying to set Olympic records on the very first day. Gradually increase the duration of your walks to the desired 30 minutes.
Ideally, choose a scenic park or wooded area for your route to get the added therapeutic benefits of being in nature
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
