Walking for a longer life

Summary

The website content outlines a personal 30-day challenge to walk daily, emphasizing the health benefits of increased physical activity, vitamin D exposure, and reduced screen time.

Abstract

The author commits to a simple yet beneficial fitness activity: daily walking for 30 days. This pledge is motivated by the need to balance excessive screen time due to work and study commitments with outdoor physical activity. The article cites the Centers for Disease Control and Prevention, highlighting that regular physical activity, such as walking, significantly improves overall health by reducing the risk of various diseases, enhancing mental well-being, and promoting better sleep. The importance of vitamin D, primarily absorbed through sunlight, is also discussed, noting its role in bone health, muscle strength, and potentially preventing a range of disorders. Additionally, the author addresses the adverse effects of high screen time, including its impact on physical health, psychological well-being, and sleep quality. The conclusion reiterates the expected health benefits of the challenge, including improved physical and mental health, reduced disease risk, and increased energy levels.

Opinions

The author acknowledges their sedentary lifestyle as a student nurse and writer, recognizing the need for more physical activity and less screen time.
Walking is presented as a realistic and beneficial commitment that can fit into a busy schedule.
The author believes that walking will not only improve physical health but also provide mental health benefits, such as reduced anxiety and depression.
There is an opinion that vitamin D, obtained from sunlight exposure during walks, plays a crucial role in overall health, including bone and muscle health, and may prevent various disorders.
The author expresses concern about the negative impact of excessive screen time on health and sleep, suggesting that walking offers a respite from the digital world.
The challenge is seen as an opportunity for reflection or social interaction, further contributing to the author's well-being.

Why?

As a chessaholic, a keen writer on Medium, and a student nurse with two 2,500 word assignments due this month, I am spending an excessive amount of time in front of my screen and minimal time outdoors. Walking daily will increase my physical activity and vitamin D exposure while reducing screen time. It will also be an opportunity for conversations or a time to reflect.

Physical activity

According to the Centers for Disease Control & Prevention, regular physical activity, such as brisk walking “is one of the most important things you can do for your health” and is a safe option for most people. Regular physical activity is correlated with improved health including a reduced risk of developing cardiovascular disease, type 2 diabetes, and various cancers.

Research indicates increased physical activity reduces the risk of developing cancer of the bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach. It reduces short-term anxiety in adults and can reduce the risk of developing depression and anxiety.

Regular physical activity has also been shown to improve thinking, learning, judgment skills, and sleep. For older adults, it can reduce the risk of a hip fracture and falling, and improve bone and muscle strength, while slowing the loss of bone density in normal aging. Physical activity helps with managing pain, doing dad-to-day activities, and improving quality of life in people suffering from arthritis and other rheumatoid conditions. Regular physical activity reduces cholesterol levels, blood pressure, and can even improve mood.

Vitamin D

Vitamin D, absorbed into the body via sunlight, plays an important role in calcium absorption and subsequently bone and teeth health, as well as seemingly improving muscle strength and tone, although this may be related to the physical activity associated with higher vitamin D levels.

Vitamin D deficiency has been linked to various disorders including metabolic, psychiatric, respiratory, and cardiovascular disorders, as well as autoimmune conditions, cancers, osteoporosis, and osteomalacia.

Vitamin D has also been shown to improve sleep by reducing the number of awakenings during the night. Improving sleep will improve energy levels and mood the next day. Vitamin D is the cheapest vitamin out and can be found worldwide, at your doorstep. It is only fitting that we utilize this amazing resource!

Screen time

Finally, with COVID lockdowns, working or schooling from home, social media, and all other reasons to use a laptop or phone, reducing screen time is a battle fought by many. Recently, I have been spending far too much time on my laptop, apparently a necessity in this day and age to become a registered nurse, and I am very keen to reduce my screen time. Going out for a walk is a simple way to escape the four corners of my screen and allow my brain to relax. Higher screen time has been linked to adverse physical health and psychological health including depression. A sedentary lifestyle increases the risk of obesity while the distraction of screens can cause overconsumption of food.

Screen time also increases sleep disturbances with studies finding that the blue light emitted from the screen suppresses the secretion of the sleepy hormone melatonin in your body.

Along with a sedentary lifestyle, a lack of sleep may further contribute to an increased risk of obesity. Finally, high screen time has been associated with hyperactivity problems, internalizing problems, and a low perceived quality of life.

Conclusion

Walking will increase my physical activity and vitamin D levels, and reduce my screen time. These factors will improve my physical and mental health, by reducing cholesterol, reducing my risk of cancers and diabetes, and help with depression and anxiety. I will also get a better night’s sleep and have more energy during the day!

References

Muscogiuri, G., Barrea, L., Scannapieco, M., Di Somma, C., Scacchi, M., Aimaretti, G., … & Marzullo, P. (2019). The lullaby of the sun: the role of vitamin D in sleep disturbance. Sleep medicine, 54, 262–265.

LeBlanc, A. G., Gunnell, K. E., Prince, S. A., Saunders, T. J., Barnes, J. D., & Chaput, J. P. (2017). The ubiquity of the screen: an overview of the risks and benefits of screen time in our modern world. Translational Journal of the American College of Sports Medicine, 2(17), 104–113.

Day 1 — Pick a simple fitness activity to complete daily

Walking for a longer life

A 30-day challenge

Today, I pledge to go for a walk each day for the next 30 days.