Doc's Health Challenge
Today, I want you to rethink your life...
As Americans, we spend most of our time sitting on our butts or lying on our backs.
Every day, we spend an hour driving to and from work, eight hours sitting at a desk, at least four hours watching TV when we get home, and (hopefully) at least seven hours sleeping.
Right now, you're probably thinking, "OK, Doc, I know where you're going with this..."
If you're a longtime reader, you've heard me say it before...
If you want to live a long, healthy life, you need to get moving.
But now that many of us are back in our offices, we're getting back into old habits and spending far too much time on our rears.
That's why today, I have a challenge for you...
You see, a few years ago, I challenged my readers to do one thing to improve their health...
Walk.
Yes, it was as simple as that.
And I heard from folks all over the world who told me they were motivated to get up and walk every day.
But too many of us just spend our days sitting. A 2023 meta-analysis in the European Heart Journal found that people sit for more than 10 hours per day. It's likely one of the worst health habits most of us are guilty of.
That's why, today, I'm challenging you again to break the habit of sitting and go for a walk...
Because walking is one of the greatest exercises you can do.
It'll only take a few minutes of your day. There's no need for a gym membership or fancy equipment. You already have everything you need – a good pair of sneakers.
As I mentioned, longtime readers know I'm an advocate of walking. I often hold walking meetings and try to get out once a day to walk in the sunshine. When the weather is bad, you'll catch me on a treadmill instead. I've even recently considered putting a treadmill under my desk so I can get in time walking while I work.
Studies show that regular walking – even just 20 minutes a day – helps fight...
- Blood-sugar spikes
- Constipation
- Erectile dysfunction
- High blood pressure
- Not being able to sleep
- Joint pain
Any movement helps boost your immune system and fight depression, too.
Walking is easy, free, and just about anyone can do it. Even better... walking helps you live longer.
A 2017 study from the U.K. showed that substituting 30 minutes of light activity, such as walking, for 30 minutes of screen time cut the risk of early mortality. The study followed nearly half a million participants over about seven years. It's dose-dependent, too – the more active you are (and the less screen time you have), the healthier and longer your life will be.
It's easy to let distractions keep you inactive. And with so many choices for what to watch on television, it's a wonder any of us ever get off the couch.
And a 2015 study published in the Clinical Journal of the American Society of Nephrology found that participants who used just two minutes of every hour that they spent sitting to do light-intensity activity (like casual walking, light gardening, or cleaning) lowered their risk of dying from health problems caused by sedentary behavior by 33%.
So start small if you haven't done a lot of moving in a while. It will still make a huge difference. Aim for a 20-minute walk each day (or break it into a few shorter walks throughout the day totaling 20 minutes). You can walk around your house, up and down the stairs, or try going to a gym or even a shopping mall.
Many shopping malls in the U.S. have walking programs where you can go before stores open and do a few laps – the malls are climate-controlled, and the floors are often designed to make walking easier (with extra padding, for instance).
So, if you feel like you're in a slump, or want to shake up your usual routine, get out and get walking. In fact, we're going to make it easier for you with this walking tracker.
Print this tracker out and post it on your fridge. Then, every day over the next week, circle the amount of time you walk (aiming for 20 minutes each day). It's that simple.
Share your tracker progress with us at feedback@healthandwealthbulletin.com (and pictures of your favorite places to walk).
And don't forget to share your tips for getting in your steps each day.
It's a great way to challenge yourself, your friends, and your neighbors. Share this issue with your friends and get them to join you.
What We're Reading...
- Something different: Heart health warning signs to watch out for this holiday.
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
December 23, 2025
P.S. Tomorrow and Wednesday, our team is taking a short break to celebrate the holidays with our families and friends. We'll be back in your inbox this Friday afternoon with another issue of Health & Wealth Bulletin. Happy holidays!