It’s easy to get caught up in the details when it comes to fitness advice – I know I’ve done so myself. You might wonder how many hours we should really spend weightlifting a week, for instance, or what the best plan to up your running pace might be. But sometimes, amidst all the noise, we can forget some of the basics. We’ve written before at HuffPost UK about how important “neglected” balance training is for healthy ageing , for instance. (In case you’re wondering, balance training involves tai chi, yoga, standing on one leg with your eyes closed , walking backwards or sideways, and dancing, among other low-impact, stabilising movement .) With that in mind, we thought we’d ask Dr Donald Grant, a GP and senior clinical advisor at The Independent Pharmacy , to share his most underrated exercise for longevity and healthy ageing. Walking is the “most underrated” longevity exercise Speaking ot HuffPost UK, Dr Grant said: “When it comes to underrated exercises that enhance longevity, I think a lot of people overlook the effectiveness of walking. “Even a short daily walk can do wonders for many aspects of wellbeing, including cardiovascular health, stress relief, and weight management, all of which can greatly improve longevity.” Research has shown that walking 7,000 steps a day can lead to a 47% risk reduction in all-cause mortality, as well as reduced risk for cardiovascular disease (25%), cancer (6%), type 2 diabetes (14%), dementia (38%), depression (22%), and falls (28%). But you (literally) don’t need to go that far to see some benefits. Another study found that four 15-minute walks spread across the week could boost longevity among older people. And no matter your age, 15 speedy strolling minutes a day could lead to a 20% reduction in early death. And, as Dr Grant added, “Regular walking is important as we age, as it can help maintain joint mobility, protect against injuries and support healthy blood pressure”. Walking is an achievable form of exercise for many The exercise is “also incredibly accessible, with no prior equipment or experience required, making it an easy habit to incorporate into everyday life,” the GP continued. And, as he pointed out, “staying consistent is key to achieving the best results, including improving longevity”. Indeed research has shown that when it comes to health benefits, exercise consistency trumps intensity, or how hard you work our. “There are many types of exercises that can enhance strength, improve cardiovascular fitness or improve mindfulness, but walking remains one of the most suitable and inclusive options for many,” Dr Grant continued. “People can also increase the difficulty fairly easily, by opting for brisk walks, wearing weighted vests or increasing the distance, which further enhances the benefits of this exercise.” The NHS-approved “sing test” can help you to work out whether you’re walking quickly enough to max out walking’s many health benefits, while “rucking” means you can add a load-bearing element to the aerobic exercise. But again, the GP advised, a simple no-frills wander will still do you the world of good. “I recommend starting with manageable and achievable goals, such as a daily ten-minute walk and increasing intensity, duration or pace over time,” he ended. Related... I Tried The Walking Style A Doctor Said Supports Healthy Ageing The Best Exercises For Women's Longevity, By Age The 'Neglected' Exercise That Helps Us Age Better
The 'Most Underrated' Exercise For Longevity, According To A GP
