Expert's 15-minute exercise you can do every day to burn fat and live longer

Exercise is a vital component of maintaining a healthy lifestyle. According to the , physical activity can decrease your risk of serious illnesses such as coronary heart disease, stroke, type 2 diabetes and cancer, and reduce your risk of premature death by up to 30 per cent.

Regrettably, many Brits find it challenging to incorporate the recommended 150 minutes of exercise per week into their daily routines. Technological advancements mean we are more sedentary than ever, with fewer people engaged in manual labour.

Studies indicate that many adults spend more than seven hours a day seated, whether at work or during leisure time. But there is good news - there are numerous activities that qualify as daily exercise.

As long as you're moving enough to increase your heart rate, breathe faster and feel warmer, it counts. Walking is one simple and effective form of exercise that offers a plethora of health benefits.

The Fast 800, developed by the late Dr , suggests that walking is 'overlooked' but 'has extensive health benefits'. "While it's overlooked as a form of exercise, walking has extensive health benefits from reduced anxiety to improved blood sugar levels," the website states.

"Everyone is different when it comes to burning calories and many will have different results. However, there are a lot more calories to be burned when you're walking, than when you're sitting on the sofa!"

Stepping out for a walk could do more than just get the heart rate up, as experts reveal it's a lifesaver that can extend your life. "Walking, despite being low-impact, has a huge range of health benefits; a few short walks each day can improve your overall well-being with the potential to help you live longer."

They are also advocating for walking as a key to better blood sugar management, saying: "Walking can also help your body to use insulin more effectively. It can help reduce blood sugars, and moreover reduce your risk of type 2 diabetes, particularly if you walk immediately after eating. A study recognised that three 15 minute walks throughout the day (following meals) was more effective in managing blood sugar levels over a 24 hour period than one 45 minute walk."

And it doesn't stop there with the perks of a good stroll. Additional health bonuses include heightened mental health and lessened anxiety, improving your chances of a lengthier life, stabilising your blood sugar, and alleviating joint aches.

The emotional merits are substantial, too, according to the site which says: "Walking is great for mental health; various scientific studies have recognised that adding a brisk walk to your daily routine can significantly reduce your stress and anxiety levels. By simply getting outside and taking in your surroundings, you will most likely benefit from a sense of calmness,"

Walking is not merely for fitness but also for fostering psychological health: "Walking helps to reduce anxiety and depression, along with boosting overall wellbeing. It has been also been recognised to reduce symptoms of social withdrawal and improve self-esteem. A 2019 study recognised that the risk of major depression was reduced by 26 per cent as a result of walking for an hour each day, or running for 15 minutes.

"Any movement can help to lubricate the joints, which increases your range of motion. The low impact of walking also takes stress away from weight bearing joints. Walking is a great form of exercise for people of all fitness abilities to help build up strength. Remember to start slow, build up pace and then cool down with a steady walk to avoid any muscle stiffness.

"Research shows that the best way to get vitamin D is through exposure to the sun's UV rays. A walk in the sunshine for 10-15 per day, with arms and legs exposed, will place you in a better position to avoid deficiency."