On Friday, Michael Wardian ran 100 miles. On Sunday, he ran a half-marathon. On Monday, he went to work. Correction: He biked to work. “It was good to get the legs moving,” says Wardian, a 42-year-old international shipping broker in the District of Columbia. He was not being sarcastic.
Wardian had just returned from the San Diego 100-Mile Endurance Run — which he finished in less than 21 hours, 34 minutes, placing him fourth overall and first in his age group — and the Rock ‘n’ Roll San Diego Half-Marathon, which he finished, period. Although that Monday he contemplated driving to the city from his home in Arlington, Virginia, to give his muscles a rest, he loves his active commute too much. Instead, Wardian opted for the 6.5-mile route over the more scenic 8-miler.
“There’s nothing better than getting to work and feeling like, ‘Wow, I’ve already accomplished something,'” says Wardian, who’s biked or run to work most of his adult life. He’s an elite athlete, yes, but his orginal reason for mixing getting-to-business with fitness is relatable: Wardian wanted to maximize time with his family without sacrificing exercise, his career or other responsibilities. “The time you spend commuting is just wasted time,” he says, “so if you can incorporate a workout, then you don’t have to try to find time later.”
[See: 10 Excuses for Not Exercising and Why They Won’t Fly.]
Wardian’s in increasingly good company. According to the Alliance for Biking & Walking, which collects data on biking and walking throughout the U.S., there’s been “a slow and steady rise” of Americans either biking or walking to work over the past decade. The reasons even more people should are plentiful, say active commuters, exercise pros and public health experts alike.
Outside of the time-saving benefits, for one, transforming a passive commute into a active one boosts your chances of meeting — if not exceeding — the U.S. Department of Health and Human Services’ recommendation of 150 minutes of moderate-intensity aerobic exercise each week, an amount that can reduce the risk of chronic disease and increase longevity, says Arwen Fuller, an assistant professor of exercise and sport science at the University of Utah, where she directs the Coaching Wellness Graduate Program.
Commuting by foot, pedal or paddle is also financially savvy, finds Bridget Hanahan, a 31-year-old marketing content and communications manager in the Boston area who bikes or runs to work most days of the week, weather permitting. “At the end of the month, I tally up how much money I’ve saved by not taking public transportation, which is unpleasant anyway, and equate that to a reward,” such as a meal or drinks out, a manicure or savings for her upcoming wedding, she says.
Then, there’s the “moral imperative” of exercising your way to work, since doing so reduces greenhouse gas emissions and oil demand, says Mark Fenton, an adjunct associate professor at the Tufts University Friedman School of Nutrition Science and Policy and a national public health, planning and transportation consultant. What’s more, Fenton adds, learning to navigate your world sans car is an empowering way to prepare for higher gas prices, which will be here in only a matter of time, he says. “Don’t wait until disaster strikes” to create a backup plan, he says.
Sara Davidson, an ultrarunner and graphic designer in the District of Columbia area, echoes that sentiment. With the city’s Metro system set to close some lines for stretches of time during its year-long repair project, she’s glad she’s found an alternative way to get to work. Unlike public transportation, she says, running the 9.5 miles to work, which she sometimes stretches to 15 miles, “is predictable.”
But for most active commuters, the reasoning is simple: They enjoy it. Wardian, for one, revels in watching the seasons change and meeting other regulars on the trails. “It’s one of my favorite ways to engage in the community and just be a part of things,” he says. For Layne Cameron, a science writer at Michigan State University who bikes, runs and sometimes even kayaks to work, the journey puts him in a “great frame of mind,” he says. “I’m going through these country roads and barns and gorgeous fields and it’s like, ‘This is my commute’ — It’s like a bike tour by most people’s standards.”
Convinced yet? Take these pro tips before giving an active commute a go:
1. Choose your neighborhood wisely.
The best way to ensure a successful active commute is to live somewhere that supports it, says Fenton, noting market research showing that walkability is increasingly important to millienial and baby boomer homebuyers alike. A walking-friendly area typically means a bigger city, according to the Alliance for Biking & Walking, which found that cycling rates have risen 71 percent between 2007 and 2013 in large cities, compared to 50 percent for all states.
Felicia Stoler, a nutritionist and exercise physiologist in Red Bank, New Jersey, a suburb where most people drive to work, is already “scoping out” her dream retirement community — one that’s easy to get around on foot — despite her plans to work at least another 20 years. “So many older adults are trapped because they cannot drive, nor should they drive,” she says. “Despite the large number of baby boomers, we never planned for their ability to get to and from places.”
[See: Osteoarthritis and Activity: Walking It Out.]
2. Practice.
The first time you bike, run or otherwise exercise to work shouldn’t be the morning of a big meeting — or a workday at all, active commuters say. Instead, practice the route on a weekend, note where water stops are and be sure to allow more time than you need the first time you try it during the week. “Knowing the route is really important,” Wardian says.
3. Prepare.
Proper attire and gear are also important, pros say. Cyclists, for one, should be sure to have their bikes tuned up and wheels fully pumped. “The last thing you want is to have a flat tire or some kind of mechanical issue,” Cameron says. “That would just ruin any glimmer of motivation you have.”
Runners, meantime, should invest in a comfortable, waterproof running backpack that can hold a change of clothes, keys, a water bottle, plastic bags and a cellphone, for example. Most also stash items such as washcloths, deodorant and extra shoes at work. Packing your lunch too? Careful how you store fruit, Wardian warns. “I’ve ended up with blackberries smashed on the inside of the bag, all over my clothes,” he says.
4. Prioritize safety.
“All it takes is one driver looking down to change your life,” Stoler says. That’s why it’s critical to wear reflective gear and lights if you may be traveling in the dark, and to “have a bailout option,” such as calling a cab or knowing a neighboring bus route you can hop on if you get too tired or pop your tire, Davidson adds. “I would hate for people to start out and then have no choice but to go the whole way.”
5. Realize that “no shower” doesn’t mean “no can do.”
The first question Wardian typically gets when he tells people about his commute is, “Where do you shower?” While he’s fortunate to have a shower at work, that’s not necessary, he and others say. Some towel off with a washcloth, others shower at a nearby gym and some simply shower before they leave and travel at a leisurely pace. “Exercise doesn’t have to be a 20-minute chunk in the morning before work or after work, and if you’re not sweating and hating it, then you’re not doing enough,” Fuller says. “That [idea] tends to be a big barrier for a lot of people.”
6. Change your definition of “commute.”
Live somewhere where an active commute seems out of the question? Get creative, Fenton says. How about walking to a neighbor’s house and carpooling? What about driving part of the way and walking, biking or running the rest? Ever think about turning your kid’s trip to school into physical activity? You’re probably “cursing and white-knuckling it” during the drive to school anyway, Fenton says. “The most important tool you’ve got to bring to this,” he adds, “is the notion of flexibility.”
[See: Easy Ways to Get 10,000 Steps a Day.]
7. Remember: Something is better than nothing.
You don’t have to go from a driver to a run commuter overnight. Even if you simply bike in once or twice a month — say, on the days you don’t have early morning meetings or can dress more casually — it makes a difference. “Don’t presume you have to do it every day to get huge benefits,” Fenton says.
Even riding public transportation (which typically includes more movement than driving), taking the stairs at work instead of the elevator or turning a sit-down meeting into a walking one will “add up, as far as the health benefits go,” Fuller says. “It’s not as sexy; it’s not as interesting as getting out and getting a personal trainer or an exercise prescription, but it might actually help you live healthier, longer.”
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How to Turn Your Commute Into a Workout originally appeared on usnews.com
