Walking method 'slashes your risk of heart attack', says expert

Walking is a free and simple way to be active - which can help you become healthier and even lose weight.

According to the NHS, a brisk walk for as little as 10 minutes can have lots of health benefits. Although it's often overlooked as an effective form of exercise, walking can actually improve your mood, reduce stress, help you sleep better, and support your bone health.

But another huge benefit is that it can reduce your risk of heart disease and stroke. According to recent research from Blood Pressure UK, two-thirds of people across the UK between the ages of 30 and 50 are living with undiagnosed high blood pressure, which puts them at risk of having serious health issues such as heart attacks, strokes or even heart failure.

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However, exercising through walking can actually improve your cardiovascular health and lower your blood pressure - particularly with a specific walking technique. Gavin Cowper, exercise expert and owner of Exersci, explained that aerobic exercises can "increase your heart rate, and improve blood vessel function", which leads to lower blood pressure". One way of doing that is "brisk walking".

Gavin suggests: "Start with a warm-up, then walk at a brisk pace for at least 30 minutes most days of the week". The NHS defines a brisk walk as about 3mph, which is "faster than a stroll". You should be able to talk, but not sing the words to a song. The free Active 10 app on your smartphone can help you determine if you're walking fast enough and suggest ways to incorporate more brisk walking into your routine.

If weight loss is your goal, try the Nordic walking technique, which can help you burn 20 per cent more calories. According to a study from the University of Verona, it's a more effective exercise tool for weight loss than normal walking. The study, involving 38 participants over six months, found that waist circumference in those who did Nordic Walking decreased by eight per cent, as well as reducing total body fat by eight per cent.

Gavin also recommends running or jogging to lower blood pressure. He suggested gradually building up your running routine to at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity per week". Alternatively, you could ride a bike at a "moderate to vigorous intensity for 150 minutes per week".