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We have all heard about the target of walking about 10,000 steps per day which roughly equates to walking 5 miles per day.  Well many years ago when I worked long hours in IT some days, and lets be frank even some months, the possibility of me walking 10,000 steps per day was a pipe dream.  I would say this was especially true in the winter when the dark skies, cold, wind and rain didn't exactly entice me to go outside even though I love walking. Researchers in Trondenheim University in Norway have discovered that in heart patients after just 12 weeks of walking 3000 steps every day, the hearts pumping function improved which in turn improved their ability to exercise. They concluded that moderate continuous exercise, such as walking 3,000 steps or 1.5 miles in 30 minutes had as much benefit on the heart as more vigorous, intensive exercising.  Moderate walking decreased the strain on the heart, improved heart muscle function, improved blood vessel dilatation, helped form new blood vessels and lowered blood pressure. On average a sedentary person completes between 1,000 to 3,000 steps per day.  Which is good news for the desk bound as you can now aim for 3,000 continuous steps which is much easier to achieve than 10,000! Reference http://circ.ahajournals.org/content/early/2017/01/19/CIRCULATIONAHA.116.022924  

Delayed onset muscle soreness (DOMS) also called muscle fever, is the pain and stiffness everyone is familiar with after strenuous exercises.  It is noticeable worse 24 to 72 hours after exercise and it can occur anywhere in the body. However it is more memorable when it affects the lower body i.e. the legs, due to it being so inhibiting. For a long time the cause of DOMS was thought to be the build up of lactic acid and toxic metabolic waste in the muscles.  However this theory has now been thoroughly rejected.  While the cause of DOMS is not well understood, the current consensus is that DOMS is a result of inflammation triggered by microscopic tears in connective tissues that sensitise nociceptors and heighten pain. The pain of DOMS and the sever soreness may decrease capacity to perform in subsequent workouts.     In addition to physical symptoms for some people it can decrease motivation to exercise.   So is the pain worth the gain?   The short answer is no.  DOMS doesn't mean you will build more muscle although it may enhance it a little. References Brad J Schoenfeld, 2010, The mechanisms of muscle hypertrophy & their application to resistance training, Journal of Strengthening & Conditioning Research, vol 24, (10)  

Low levels of vitamin D in childhood have traditionally been linked to rickets, which thankfully is now very rare.  However, there is a growing body of evidence shows that low levels of vitamin D are linked to a huge variety of current common medical conditions. Cardiovascular disease Vitamin D is very important for reducing hypertension, atherosclerotic heart disease, heart attack and stroke. One study showed that vitamin D deficiency increased the risk of heart attack by 50 percent. (see >> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851242/) Autoimmune diseases Vitamin D is a potent immune modulator, making it very important for the prevention of autoimmune diseases.  Research has shown that MS is more common in countries further away from the equator (see>> http://www.bmj.com/company/wp-content/uploads/2016/11/JNNS-MS-lat.pdf).  In 2016 researches found that low levels of Vitamin D were common in people with inflammatory bowel disease (IBD) and is associated with higher morbidity and disease severity.  (see >> http://www.nature.com/ajg/journal/v111/n5/full/ajg201653a.html) Migraine Recent research also suggests vitamin D can play a role in migraines. Researchers at Cincinnati Children's Hospital Medical Center found that many who suffer from migraines have deficiencies in vitamin D, riboflavin (B2) and coenzyme Q10 (CoQ10).  (see >> http://www.medicaldaily.com/migraine-headaches-vitamin-d-riboflavin-coenzyme-q10-389272) Girls and women who suffered migraines were particularly prone to having CoQ10 deficiency, while boys and men were more likely to be deficient in vitamin D. Those with chronic migraines were more likely to have CoQ10 and riboflavin deficiencies, compared to those with episodic migraines. Neurological/psychological/mental disorders Vitamin D also plays a major role in neurotransmission, and vitamin D deficiency has been associated with a number of neurological and brain disorders, including cognitive dysfunction and Alzheimer's disease, schizophrenia, Parkinson's disease, stroke, epilepsy and depression. In one study, those who were most vitamin D deficient had a 31 percent increased relative risk of suffering neurocognitive decline. (see >> http://nervedoctor.info/research-reveals-which-chronic-illnesses-caused-by-vitamin-d-deficiency/)