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On the ‘silent walk’
My first post this May is an article share on what is referred to now as a ‘silent walk’. That means leaving your gadget at home or work to take walk whether in park, the city or your neighborhood. We all seem to be dependent on our gadgets these days, with many panicking when discovering they left their gadget. It’s as if their world has stopped without the gadget at hand.
Bull, M. (April 30, 2025) “The power of a “silent walk”,” Medium, https://blog.medium.com/the-power-of-a-silent-walk-93ffdd70dbcb [Last accessed: 02/05/2025]
To quote from the article:
“For many of us who rely on laptops, phones, and apps throughout the day, it can be easy to reach for those same devices when we need to relax — if they solve our productivity issues, the thinking goes, they must solve our stress, too. But just as spending the first hour of your day screen free will have an outsize effect on your inner peace, leaving the phone and headphone at home while you head out for a walk will return you to a saner place in record time.”
Granted that you bring your gadget for ’emergency purposes’, perhaps the key is not using it. Keep it in your pocket. Refrain from checking or glancing at the slightest temptation. It may be difficult at first but it will gradually build into your routine. And perhaps, too, you will feel a bit of liberation from these gadgets and reconnect with the world around you to help your well-being.
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On step counts towards health and wellness
I’m sharing here an article about step counts. I guess the jury is still out there so to speak when it comes to the number of steps per day. The key is really to be active rather than just sit or lie down for most of the day. And there are many ways to be active and be able to measure it so you can monitor your movement.
Loudin, A. (February 28, 2025) “Why step count remains the most impactful fitness stat,” WebMD, https://www.webmd.com/fitness-exercise/news/20250228/why-step-count-remains-most-impactful-fitness-stat [Last accessed: 4/14/2025]
To quote from the article:
“For decades, the goal was 10,000 steps a day — but further research has shown that step counts as low as 2,500 still deliver long-term health benefits that increase as your step count rises — even past 10,000. The bottom line, however, is that more movement is better for you and serves as the best measurement of longevity.”
You can walk to start your day. You can walk in the middle of the day (say lunch time). And you can walk after dinner. And that’s just walking. Of course, you prefer to jog, run or bike, even swim, then that should do it for you in terms of being active. Walking though is really for most people who are physically able. And you can do it outdoors or indoors (yes, even in a building). So that’s where you should start in terms being more active towards health and welnness.
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On walkable spaces for senior citizens
Here is a quick share of an article on walking and walkability, and the relation with dementia:
Steuteville, R. (March 10, 2025) “Living in a walkable place reduces dementia,” , https://www.cnu.org/publicsquare/2025/03/10/living-walkable-place-reduces-dementia [Last accessed: 3/29/2025]
To quote from the article:
“When we live in a walkable place, we move more, naturally. Unsurprisingly, exercise is linked to better cognitive health. Regular exercise increases memory, and boosts hippocampal volume by 2 percent.
Also, walkable neighborhoods are more stimulating. They are built on connected street networks, which give individuals more choices on how to get around and reward those choices with diverse physical paths linked to spatial memories. And they are mixed-use.
“Street layouts with better connectivity and walkability are associated with a reduced risk of cognitive impairment. Access to local amenities, such as food stores, community centers, and healthcare amenities, supports cognitive health,” the authors note.
Social connections also probably help. When you walk to a destination, you are more likely to have friendly interactions, which have been shown to reduce the risk of depression, and walkable places also boost the sense of community.”
As there are many senior citizens in our village, the topic is quite relevant. Most seniors probably won’t take a walk if they felt it was dangerous or risky even inside residential subdivisions. In our neighborhood, there are a few of them going around using their motorcycles or scooters. Most I see walking around perhaps for exercise or leisure rather than to go to a store or restaurant in the area. But increased traffic due to customers of restaurants that sprouted around the village has increased the risk for those who walk. Hopefully, the induced motor vehicle traffic generated by these establishments can be managed and regulated for the overall welfare of residents.
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How the Built Environment Affects Your Mood
Here’s a nice read as we do our storm watch, and probably explains why when we reminisce about college or university as “the best years of our lives”.
Source: How the Built Environment Affects Your Mood
To quote from the article:
“It is not for nothing that older adults often regard college as “the best years of your life” because in some cases it truly is. College years serve as a gateway drug to all the amenities and benefits of urban-core living — until you graduate that is. Then you have to return to your parents’ suburban home (as many Americans do) and suddenly all the amenities you had disappear. Your newfound college friends might make up for the lack of a diverse built environment. Nope, they all have moved back to their sprawling neighborhoods too, probably dozens of miles if not hundreds of miles away from your town. You might get a new car to celebrate your graduation and your new 9 to 5 corporate job. Work will keep you busy! But you know what else? Driving. No more waking up 10 minutes before class and arriving just on time. You might now have to wake up a few hours early to drive to your job through rush hour morning traffic, and do it all again in the afternoon.
You might also gain weight — not because you are eating more, but because you are walking less. Various studies demonstrate the link between car usage and obesity, showing “greater levels of obesity in communities where the private automobile is the dominant means of transportation.” And let’s not forget that obesity leads to other health issues such as diabetes and hypertension, among others. Mental health conditions such as depression are more prevalent in adults with obesity. Hence once college ends, graduates stop socializing, stop enjoying public amenities every day, start driving everywhere, stop walking and hence gain a little more weight in the process. Then it is no surprise that young graduates feel unfulfilled, and sometimes even depressed after college — for them, it feels they were robbed of an integral part of their new lives.
Our surroundings impact our mental and physical health. Living in neighborhoods with negative qualities can increase the risk of mental health conditions such as depression. At the same time, the pandemic made us appreciate diversity in our lives and what happens when we are deprived of it. Walkable cities are not “just a preference”; they develop happiness by fostering community trust, promoting physical activity, and offering nearby amenities. As learned, these spaces encourage healthy behaviors, reduce car dependency, and create opportunities for social interaction — all things that are crucial for our well-being.”
Based on this, no wonder I love to stay at the University of the Philippines campus in Diliman. I’m sure my colleagues in UP Los Banos feel similarly.
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Sharing the road with persons with disabilities
The wife took this photo as we were turning at the roundabout at Tikling Junction in Taytay, Rizal. I just wanted to share this here for everyone’s awareness that there are those of us traveling who have certain disabilities that may not be so obvious. We probably see people on wheelchairs or special vehicles like those you’d find along Cainta roads especially near or in the vicinity of Tahanang Walang Hagdanan. And then there are those with PWD stickers on their motor vehicles. But are we aware and sensitive to the needs of others like this deaf cyclist? There should be policies to ensure their safety as they should be able to travel for whatever purpose they may have similar to our senior citizens and children who are among the most vulnerable road users. And drivers and riders should have the training and the empathy to share the road with them.
Deaf rider along Tikling Junction, Taytay, Rizal – not all would probably have a vest like this and motorists likely would be oblivious to their situation. There will also be pedestrians with similar circumstances who have natural disabilities. Irresponsible would those who are “deafened” by their gadgets like those wearing earphones or headphones while riding or walking. –
On transportation and global health – article share
I was supposed to write about the keynote lecture delivered during the 30th Annual Conference of the Transportation Science Society of the Philippines (TSSP). I am sharing instead an article written by Dr. Renzo Guinto who is an Associate Professor at the SingHealth Duke-NUS Global Health Institute based at the National University of Singapore.
Here is the link to his article on the Philippine Daily Inquirer: Health at the center of transport and mobility
I will not quote from the article and leave it to my readers to read and appreciate the articles content.
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Article share: on how transportation impacts your health
I’ve written or shared articles here about transportation and health. I share another article concerning how transportation impacts our health. Here’s our first article share this August:
Harris, A. (August 1, 2024) “Getting there is half the battle: how transportation impacts your health,” The Flint Courier News, https://theflintcouriernews.com/getting-there-is-half-the-battle-how-transportation-impacts-your-health/ [Last accessed: 8/14/2024]
To quote from the article:
“In health, transportation is essential to how people access health care and maintain health,
whether it is getting to the doctor, picking up medication from the pharmacy, going to the
grocery store to maintain nutritional needs, or walking around their neighborhood to get more
exercise.”
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On kamote riders
Much has been written and reported about the so-called ‘kamote’ riders. These are motorcyclists who have the propensity for risky behavior including reckless maneuvers on the road. Such often places them in harm’s way whether they are conscious about the actions or not. I see them everyday during my commutes including but not limited to those who counterflow, speed, race, zig-zag through moving traffic, and use the bicycle lanes or pedestrian sidewalks.
The not so obvious kamote rider positioning himself at the downspout of a concrete mixer.
Not all motorcycle riders are kamote. However, there is a significant number of them out there that put other road users in risky situations. They also contribute to a lot of damage to property as evidenced by a lot of vehicles, especially cars, that have the signature scratches, dinks and dents after being sideswiped or bumped by motorcycles. Such behavior can actually be corrected if the Land Transportation Office (LTO) would be stricter with licensing – requiring more in terms of rider training and certification as well as testing. Traffic law enforcement is also critical here because behavior change can only be done and effective if enforcers are firm. A friend made the observation that law enforcers themselves are the first to violate rules and regulations or bend them in their favor. That sends a wrong signal and would only encourage more ‘pasaway’ and ‘kamote’ riders.
Of course, there are also kamote drivers and cyclists. But those are the topics for future posts.
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On urban noise
We open February with an article share. The article is about noise in urban areas. Not surprisingly, most noise comes from transportation and the solutions mentioned in the article not only addresses transportation noise but at the same time addresses other concerns about transportation, including safety.
Durand-Wood, E. (January 25, 2024) “Why Are Cities So Noisy? And Can We Do Anything About It?“ Strong Towns, https://www.strongtowns.org/journal/2024/1/25/why-are-cities-so-noisy-and-can-we-do-anything-about-it [Last accessed: 2/2/2024]
To quote from the article:
“In 2011, the WHO set recommendations for daytime and nighttime environmental noise levels, and found the maximum safe noise level for daytime is 55db (somewhere between moderate rain and normal conversation) and at night, 40db (about the level of a quiet library). Beyond these levels, prolonged exposure to environmental noise has been shown to cause health problems, and not just hearing-related ones.”In 2011, the WHO set recommendations for daytime and nighttime environmental noise levels, and found the maximum safe noise level for daytime is 55db (somewhere between moderate rain and normal conversation) and at night, 40db (about the level of a quiet library). Beyond these levels, prolonged exposure to environmental noise has been shown to cause health problems, and not just hearing-related ones.
Until recently, most analysis related to urban noise has focused on noise as an annoyance or disruptor to humans. But with these new guidelines, there was an acknowledgement that too much environmental noise can actually have grave health consequences, noting that “at least one million healthy life years are lost every year from traffic-related noise in the western part of Europe.”
We now know that higher levels of environmental noise raise heart rate and blood pressure, cause harmful sleep interruptions, and are linked to cardiovascular disease, dementia, and cognitive impairment in children, among others. And as with environmental pollution, there are racial and socioeconomic disparities with noise pollution.
In a 2022 report, the United Nations identified urban noise pollution as a top environmental risk.”
Have you noticed how noisy it is in our cities? Many actually choose to live in the suburbs as the perception is its quieter especially during the night. The health risks due to noise are well-established as presented also in the article. However, there are ways to address this and reduce the noise, particularly the type attributed to transportation and traffic.
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On walking and running for health
Here is a quick share of an article on walking and running from the New York Times:
Caught (up) in traffic 