Ask anyone for a health-befitting tip, or consult an expert or just go through any health & lifestyle journal, you will surely be guided and suggested to walk briskly or walk around daily. Walking is considered one of the most basic and essential physical exercises that doesn’t take too much effort but provides many benefits for our health.

It is considerable to note that you must walk at least 30 minutes daily to keep yourself fit and healthy even if it’s walking briskly. It is not only befitting for your physical health, but for your mental well-being as well. So, what are the health benefits of walking? Here we list down some key science-backed incredible health benefits of walking daily.

Health benefits to Walking

Keep Your Heart Healthy

Try to have the time to walk at least 30 minutes a day, 5 days a week, which can emphatically strengthen your heart, reducing the chances to trigger different heart diseases.

Helps boost our Immunity

There are a lot of tips on boosting our immunity and it also raises a concern for health diseases, walking will lower the chances of catching some other diseases and help keeping them at bay by improving your immunity function. Especially if there is colder climate in your area, walking daily will help you reduce the risk of developing cold or flu.

Helpful in Weight Loss

People do so much just to shed those extra kilos from their body, by joining expensive fitness programs to completely changing their diets and meals. We all know that we burn calories from walking, Whereas, walking for at least 15 can bring huge health benefits aiding in your weight loss objectives.

Keep Your Blood Pressure in Check

A non-regulated blood pressure can be menacing to your health. Walking helps to improve the blood circulation and thus keep your blood pressure levels at a normal level.

Improves How Your Lung Functions

Most of us live in urban jungles, where there is increased risk of lung problems due to the rise in different kinds of pollution and smog levels. By adjusting our breathing methods and exercise, we can experience better lung function and strengthen stamina just by walking around daily.

Keeps Your Bones Strengthened and Reduces Joint Pains

Walking is said to improve the lubrication between the joints causing our joints to move better and reduce pain. It can also be a good exercise in toning up the muscles. This helps to reduce chances of developing joint pain, and also strengthens the bones.

It Helps to Reduce Stress

When feeling down for any reason, try taking a stroll or walking briskly, and you will definitely feel how this simple exercise can lift your mood. Walking leads to an increase in blood circulation, which results in an increased supply of oxygen and nutrients, stimulating the nervous system, which in turn,  decreases stress hormone production.

Improve Your Cognitive Function

Consult any physician and psychiatrist and they will tell how mood uplifting is walking. And this is not the only thing for your mental health. According to a Japanese study, walking helps to increase the size of the hippocampus, which is linked to improving memory function in the brain.

Apart from mental and cognitive benefits, walking is also known to Improves gastrointestinal function, regulates blood glucose levels, boost your energy, tame a sweet tooth, improve your creative instinct, and extend your life.

So, this New Year, make a resolution to walk around daily for as much time as you can and bring a drastic improvement in your health well-being.

The post 8 Amazing BenefitsThat Walking Daily Brings for Your Health Well-Being appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

The foods that we choose every day are decisive for our heart health. By adhering to balance-diet and certain food items that we consume can help to lower and manage high blood pressure.

Food items that can manage to abate/lower your high blood pressure:

Hibiscus Tea – A safe way to lower blood pressure

Hibiscus tea is made as an infusion from crimson of sepals of the roselle flower which helps in lowering the blood pressure. Hibiscus Tea can be safe and a natural way to help lower blood pressure, according to research in 2015 hibiscus tea decreased systolic and diastolic blood pressure by an average of 7.58 mmHg and 3.53 mmHg, respectively.

Oatmeal – fiber rich & low sodium meal that reduces chances of blood pressure

Oats referred as porridge are made from the fibrous husk as well as groats. It is rich in fiber, low-fat and low- sodium that reduces the risk of high blood pressure.

Celery – smoothens blood flow

Packed with certain antioxidants, allowing blood to flow easily and freely because of 3-n-butylphthalide that relaxes the muscle walls of the blood vessels, celery helps lower high blood pressure. You can take celery in form of Juice or dried herb in soups or strews (because of its strong flavored leaves).

Broccoli – potassium rich food that keeps blood pressure in check

Broccolli, being high in potassium, calcium and magnesium, it regulates and control blood pressure. It tastes best when eaten raw, steamed, or baked and seasoned with herbs.

Beet Root – dilates blood vessels

Beetroot contains high levels of nitric oxide which relaxes and dilates blood vessels hence helping in lower blood pressure. It can be consumed in the form of juice grind with 2 Carrot, 1 cucumber or 1 apple.

Onion – helps easy blood flow thereby reducing chances of blood pressure

Adding onion to your daily meal can be vital in controlling high blood pressure as it is packed with prostaglandin A, which help in dilating of blood vessels, reduce resistance of blood vessel, decrease blood viscosity and improve microcirculation of the blood. Moreover, onion skin contains quercetin (a plant pigment), that can help reduce blood pressure and prevent clogging of arteries.

Pomegranate Juice – high anti-oxidant food, good for blood flow

Pomegranate Juice helps in improving cholesterol level, decreases plaques in arteries. Include pomegranate juice in your dietary intake and see great results in lowering blood pressure. It had anti- oxidant, anti- viral and anti- tumor properties, rich in vitamin A, vitamin C, and vitamin E, as well as folic acid.

Flaxseed

Rich in vitamin E, protein, folic acid, magnesium and fiber which help to lower the blood pressure. You may also try Sunflower seeds, chia seeds, etc. These brown seeds contain alpha-linolenic acid, lignans, peptides, and fiber that can be helpful in hypertension.

Banana – reduces tension in walls of blood vessel

Fruit that is rich in Potassium is none other than Banana itself. Potassium- a mineral that plays a vital role in managing hypertension by reducing the effects of sodium and alleviates tension in the walls of the blood vessels.

Dark Chocolate – A mood-booster hence helps lower blood pressure

Chocolate has a well-known mood-boosting effects. In addition, it is enriched with many healthy compounds, medically known as flavonoids which help improving the elasticity of blood vessels. Consuming cocoa products that are rich in flavonoids has been linked with reduction in systolic or diastolic blood pressure It is definitely an imperative food to lower high blood pressure.

Water

Last but not the least, drinking an adequate amount of water helps in controlling the problem of high blood pressure. Dehydration can lead to the contraction of blood vessels resulting in high blood pressure. Make sure that you drink adequate amount of water to keep your blood pressure in control.

These were the best bets in beating high blood pressure which can help you in adopting hearty lifestyle. Consult with your health advisor whenever you wish to make a significant lifestyle or dietary changes.

Adopt a healthy lifestyle for benefits to mind and body. Do Surya Namaskar daily for a healthy body & mind. Keeping yourself immune to diseases & deadly viruses is very important in times of covid-19. Know the food that are rich in omega-3 for stronger immunity.

Heard a saying, ‘an apple a day, keeps doctor away’? Know the health benefits of eating apple

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