After decades of being on-call 24-7 for commercial refrigeration emergencies, I welcomed retirement a few springs back and for a while the idea of sleeping in was quite appealing. Though I still occasionally sleep in, the appeal didn’t last long. I look forward to daybreak this time of year and walking on the Riverfront Trail where the sky is expansive and the river often enhances the daylight. And, of course, the chances of wildlife encounters are much improved at that time of day.
There is good evidence that getting outside at the break of day can improve the circadian response of the body’s release of melatonin in anticipation of sleep in the evening. Stepping out and “taking the light” is a simple health habit to incorporate into the start of your day. Multiple studies at Harvard and elsewhere have established that bright morning light can decrease insomnia, reduce pre-sleep anxiety, lengthen sleep time, and improve overall daytime functioning. It can also reduce daytime fatigue and sleepiness.
As spring approaches once again and daylight hours increase (about four more minutes every day currently) we are already enjoying over 11 hours of daylight. At winter solstice the darkness is nearly two thirds of our day. And then there’s the benefit of Vitamin D production when we “take the light.” However, in winter at our latitude it is difficult to get enough sun on skin to avoid a deficiency so I take a supplement in winter months.
The BlueZones project recommends the habit of a daily walk. Even if it is only ten minutes, it can set your course and attitude for the rest of the day. Riverfront Trail can be thought of as a free outdoor clinic for safely maintaining health and improving overall well being, especially if its use becomes a daily year-round habit. Again, from Harvard Health Publications we learn great tips and benefits for regular walkers:
● Why short walks may be better for lowering blood pressure
● How to ease the pain of “shin splints”
● Why the best time to stretch is after your walk
● The type of shoes that are more likely to make your knees ache
● The simple way to avoid blisters
● How “interval walking” can help you reap more health benefits in less
time
● The amount of walking needed to increase brain health and memory
“Walking is the great adventure, the first meditation, a practice of heartiness andsoul primary to humankind. Walking is the exact balance between spirit andhumility.”
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