Television doctor and NHS GP Dr Amir Khan, a familiar face on programmes including Lorraine and Good Morning Britain, has offered guidance on essential health practices for anyone aged 35 and above. When not appearing on screen or working at his surgery, the medic frequently uses Instagram to provide health updates and professional advice.

In his latest post on Wednesday, November 27, Dr Amir wrote: "There's so much online as to what we can all be doing to stay healthy as we age. Here are 5 that are science backed. Hope it's useful x".

Top of his recommendations is to "get in morning light" as beyond 35 "your circadian rhythm becomes a little less responsive". Simply spending five minutes outdoors, Dr Amir explains, "hits the light receptors in the back of your eyes and sends signals to your brain's master clock".

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According to the doctor, this process resets cortisol timing, increases energy levels, enhances sleep quality "and even stabilises appetite hormones". Dr Amir described it as "the most powerful free tool we have".

His second suggestion - and personal "favourite" - involves improving your VO2 max, which measures the maximum oxygen your body can utilise during vigorous exercise, "every single day". He explained: "As we age our heart becomes slightly less efficient at pumping blood and our mitochondria become less efficient at using oxygen."

To increase your VO2 max, Dr Amir recommends "short bursts of intensity such as 20 to 40 seconds of fast stairs, a brisk uphill walk, or a quick cycle sprint" as these will force your muscles to demand more oxygen than usual, stimulating new mitochondria, and "improving oxygen extraction".

He added: "You don't need HIIT classes every day, just a moment each day where your heart genuinely rises". Dr Amir's third piece of advice for the over-35s is to monitor your blood pressure on a regular basis.

"Blood pressure creeps up quietly as your arteries stiffen with age", he added, advising that people check theirs monthly whilst at rest to establish a baseline. "If it's higher than 135 over 85 at home, do daily readings for a week and work out the average - if that's high, speak to your doctor."

The average, Dr Amir explained, is what indicates your risk of heart attack and stroke - and identifying this risk early is crucial. Fourth on the GP's list is something he believes everyone should be doing, and that is to "train your balance daily".

He recommends 30 seconds standing on one leg whilst brushing your teeth to "train core coordination and brain-body signalling". Balance training "dramatically reduces future fall and injury risk".

Lastly, Dr Amir is encouraging people aged 35 and over to strengthen muscles and bones. "From your mid 30s onwards you slowly lose muscle fibres and bone density.

"Strength and impact exercises send mechanical signals through your muscles and bones ... your body responds by building them back stronger. This protects metabolism, joint stability, glucose control and long-term fracture risk, so get them in twice a week."