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Walking. Walk 3 miles a day. It gives you a drastically different set of benefits from running, and you can walk all day without worry of overtraining.

Running is great too. But be careful of doing it too much. Overtraining can break down your immune system and make you more susceptible to disease.

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I wonder if it only works for a dedicated walking time (e.g. walk for 3 miles nonstop) or also for bursts of short walking during the day. I consistently get 3-5 miles of walking per day due to chasing kids around, taking short breaks during work, and doing chores, but rarely actually have a 30+ min sustained walk.

Benefits to both I think.

A sustained walk maximizes digestion and subconscious problem-solving benefits. Short bursts, especially w/ kids involved, maximizes spiritual fulfillment.

Both are probably great for metabolic health.

I walk over six kilometres (almost) every day and don't sleep well.

How's your sleeping environment? Do you have black out shades? Keep your room cool?

I have a toddler kicking me in the head.

(Even before that, I didn't sleep particularly well. Yes, when I visit a friend in the countryside, where it's really dark and quiet, I sleep better. Perhaps I should look into blackout shades!)

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