Lace up those walking shoes and hit the road

October is National Walking Month, which means you are encouraged to give your vehicle a rest as much as you can bear.

Why do we need a designated month to put one foot in front of the other? On average, experts say, we take a fraction of the recommended 10,000 steps per day.

So as a nudge, here is a reminder of what walking provides:

Health: If you want a challenge, take on hills or pick up the pace, but don't discount the stress-releasing power of a stroll. Walk with a friend when you can, as socializing nurtures mental health.

Fresh air: Winter will soon spread its cloak, so enjoy the fall palette while you can.

Savings: Walking is as free as it gets.

Ambience: There are too many cars on the road. Why be part of the choking herd?

If you want to know more about going carless for real, check out www.undriving.org.

SEATTLE TIMES

Lie down in darknessEvery night your body uses melatonin, a naturally occurring compound, to ease you into a restful slumber -- except when your lifestyle throws your system out of whack.

The October issue of Men's Health offers tips for keeping the biological sandman on schedule.

For starters, know when to turn the lights on and when to turn them off. According to a 2011 Harvard University study, sitting in a poorly lit office all day can suppress melatonin release that evening -- so keep your waking hours brightly illuminated.

Also, treat nighttime aches and pains with acetaminophen instead of aspirin or ibuprofen. According to Russell Reiter, a professor of cellular biology at the University of Texas at San Antonio, they freeze up the part of your nervous system that starts the melatonin flowing.