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Alternative transportation

7 Ways to Ditch the Gym and Get Fit

By Abby Quillen

7 Ways to Ditch the Gym and Get Fit #movement #health

I used to run a few miles every morning. On the rare days I didn’t run, I swam laps, played tennis, hiked in the woods, or went on a bike ride. And I owned a library of yoga and pilates DVDs.

These days I hardly even think about exercise, and the tennis rackets and workout DVDs are in the closet gathering dust. But the weird thing is – I feel fitter now. So I was fascinated to find that some research supports what I’ve been noticing.

Daily Physical Activity Trumps Exercise

I spend most of my days carrying or chasing my active 16-month old baby, and my house, yard, and gardens require nearly constant labor. My family walks or rides bikes most everywhere we go – to the grocery store, library, park, and to friends’ houses. And I rarely stop moving during the day, except when I’m writing. Sure, sometimes I miss those long solo runs and challenging yoga workouts, but I just don’t have much energy to spare at the end of my days.

Mayo Clinic physician Dr. James Levine’s research makes me think it might not just be my imagination. I may actually be in better shape now than back when my idea of relaxation was a power yoga session. The results of Levine’s study on obesity indicate that if you want to achieve a healthy body weight, it’s more effective to put more of what Levine calls NEAT — “Non-Exercise Activity Thermogenesis” — into your life  than to seek out organized exercise. NEAT includes the activities of daily life that are not planned physical activity, like standing, walking, talking, cleaning, fidgeting, or diving to rescue a 16-month old before he pulls the Oxford English Dictionary onto his head.

Moreover another large study suggests that the frequent moderate activity of daily life helps prevent cancer better than more infrequent, but intense recreational activity. In the nine-country European breast cancer study of more than 200,000 women, of all the household and recreational exercise women did, household activity – including housework, home repair, gardening, and stair climbing – was the only activity that significantly reduced breast cancer risk.

Increasing your daily activity, or NEAT, is easy, and the best part is, you not only get a healthy body, you get to mark things off your to-do list. Plus, increasing your NEAT usually means turning off power tools and ramping up human power. And that contributes to a cleaner, healthier planet for all of us.

How to Ditch the Gym and Get Fit #movement #health

Here are 7 great ways to increase your NEAT as the weather gets colder.

  • Leave the car at home.

How can you increase your physical activity, be healthier, feel better, make the world a cleaner, more beautiful place while you get where you need to go? Reduce your car use. Whether you bike, walk, or take public transportation, you’re certain to add more activity to your day when you ditch the automobile. And as a perk, alternative transportation is usually more fun than sitting in traffic and searching for parking spots.

  • Prepare the yard for winter

In most climates, fall is a great time to plant bulbs, harvest and dry or freeze herbs, save seeds, clear away dead foliage, and plant cover crops. And yards offer opportunities for healthy activity for any season.

  • Rake leaves

Several years ago, I lived next to a  dental office with the most manicured lawn I’ve ever seen. Teams of landscapers descended on it every day with gas-powered leaf blowers, lawn mowers, and shrub trimmers. The noise was deafening. Since then, I’ve become a huge fan of the humble (and quiet) rake.

  • Hang laundry

Take advantage of sunny days to hang laundry on the line. Drying diapers or whites in the sun helps bleach and disinfect them. Line-drying also saves money, conserves energy, and helps clothes last longer. During the winter, you can dry clothes on a rack inside in most climates, which also helps to humidify dry indoor air.

  •  Split and stack firewood

Burning wood is arguably not the greenest way to heat a house, but it can be remarkably economical (and cozy). Plus, preparing the winter wood supply an excellent workout for a crisp autumn day.

  • Handwash dishes

The jury’s still out on whether it’s greener to hand wash or machine wash dishes. It depends on how you’re hand-washing and rinsing and on how energy-efficient your dishwasher is. (See an analysis of the carbon footprint of each method here.) In our household, handwashing conserves both money and energy. On the downside, it hogs a lot of precious counter space. However, I tend to enjoy hand washing. It’s a pleasant, meditative task, and it’s just the sort of frequent, moderate exercise those studies suggest is so good for us.

  • Play

If you have little ones in your life, you already know how much energy you can burn jumping into piles of leaves, building  forts, playing Red Rover, or just carrying or chasing after the little speed-racers. If you don’t have kids, I’m sure a neighbor, friend, or family member would be happy to share the fun for a few hours (so he or she can take a nap).[clickToTweet tweet=”You don’t need to go to the gym to get fit. Try these 7 ways to increase your activity. #fitness” quote=”You don’t need to go to the gym to get fit. Try these 7 ways to increase your activity.” theme=”style1″]

If you liked this post, you may enjoy these related posts:

  • Want Healthy, Happy Kids? Walk with Them.
  • The Art of Walking
  • Living Local
  • Confessions from the Car-Free Life
  • Ditch the Life Coach and Do the Daily Chores

What are your favorite ways to stay active and fit?

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October 12, 2009Filed Under: Alternative transportation, Family life, Gardening, Health, Household, Parenting Tagged With: Alternative transportation, Bicycles, Car-Free Living, Cleaning, Family life, Gardening, Health, Housework

A Snapshot of Car-usage in America

By Abby Quillen

The 5 U.S. cities (1,000+ population) with the least car ownership* (2000 census):

  1. Hooper Bay, Alaska (Pop. 1022) – 95.65% of households car-free.
  2. New Square Village, NY (Pop. 4707) – 73.77% of households car-free.
  3. Kaser Village, NY (Pop. 3299) – 68.57% of households car-free.
  4. Kiryas Joel Village, NY – (Pop. 13,214) – 57.78% of households car-free.
  5. Kotzebue, Alaska – (Pop. 3082) – 51.29% of households car-free.

Number of U.S. cities (1000+ Population) in which 100% of households own a car (2000 census):

155

Average cost per year of owning and operating a vehicle (2008):

$8,095

Average percentage of household income Americans spend on transportation costs each year (2007):

17.65%

 

Number of minutes per day the average American reports spending behind the wheel (2007):

87

Amount of time the average 16 year-old American will spend driving a car in his or her lifetime (Figure based on 87 minutes per day average driving-time and a 77.8 year life-expectancy):

3.73 years

Percentage of workers who commute to work in a car alone every day:

85%

Average cost of a new car:

$28,400

Number of motor vehicles scrapped in the U.S. every year (2007):

12,737,000

Federal Highway Administration budget for 2010:

50 billion

Federal Transit Administration budget for 2010:

10 billion

Federal Railway Administration budget for 2010:

1.5 billion

*Click on hyperlinks to see sources for statistics.

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September 14, 2009Filed Under: Alternative transportation Tagged With: Alternative transportation, Car ownership, Car-Free Living, Sustainability

Great Britain will build four “ecotowns” by 2016

By Abby Quillen

bulldozer

The British Government announced they will build four ecotowns by 2016 to address their housing shortage and model environmentally-sustainable living. 

The ecotowns will feature:

  • Electric car charging stations.
  • Public transit and everyday services within a 10 minute walk from all homes.
  • At least one job per household accessible by foot, bike, or public transit.
  • Less than 50% of all urban trips made by car.
  • Ample green space – parks, playgrounds and gardens.
  • Houses that emit 70% less carbon for heating, hot water and lighting than houses built with current building regulations .
  • Shops, restaurants, and schools that emit zero carbon.
  • Homes with smart meters that use solar and wind power.
  • The ability for residents to sell surplus energy back to the grid.

Many residents are campaigning to block the government’s plans, arguing that the ecotowns will damage countryside and wildlife.

You can check out the Guardian’s story about the project here.

July 25, 2009Filed Under: Alternative transportation

New Urbanism: Planning healthier cities and retrofitting suburbia

By Abby Quillen

Photo courtesy of Geek Philosopher
Photo courtesy of Geek Philosopher

(The third in a series highlighting U.S. Movements to celebrate, support, and spread the word about.)

Suburban sprawl has been the dominant development pattern for the last fifty years. By 2000, more people lived in suburbs than in cities, small towns, and the countryside combined. Most of these suburbs were built after 1950 to accommodate the automobile, and they usually have the following familiar characteristics:

  • Low population density
  • Separate business and residential districts
  • Large lots
  • No sidewalks
  • Complex hierarchical street systems
  • Cul-de-sacs
  • Large parking lots
  • Shopping malls
  • Strip malls
  • Big box stores
  • Traffic congestion

These features – especially the curving dead-end streets, lack of sidewalks, massive parking lots, and the distance  between residences and businesses make it nearly impossible to walk or ride a bike in many suburbs.

The result? 41% of urban trips in the U.S. are under 2 miles, but 90% are made by car. Only 6% of trips are made on foot and 1% by bicycle (1995). Compare that with a few other countries:

  • France – 24% foot, 4% bike
  • Switzerland – 24% foot, 10% bike
  • Sweden – 29% foot, 10% bike
  • The Netherlands – 18% foot, 28% bike

The vast majority of Americans also drive to work. The average commute is 16 miles. Only 4% of Americans commute via public transportation, 2.93% walk, and .38% cycle.

cars

Sprawl is hazardous to our health.

Suburban living undeniably has good points – big backyards, good schools, friendly neighborhoods, and roomy living quarters. But sprawling cities mean more driving and lead to:

1. Physical inactivity

Researchers Barbara A. McCan and Reid Ewing studied the health effects of sprawl by comparing the “sprawl index” to the health characteristics of 200,000 people in 448 different counties. They found that people living in more sprawling counties were more likely to

  • be physically inactive
  • have higher body mass indexes
  • be obese
  • suffer from high blood pressure.

2. Road rage

With everyone relying so heavily on cars, our roadways are packed and driving is often stressful. A third of drivers can be characterized as aggressive. 62% say they occasionally get frustrated behind the wheel, 40% admit to getting angry, and 20% confess to getting road rage at times.

3. Traffic accidents

Driving is one of the most dangerous activities we do each day. 6.5 million auto accidents occur every year in the U.S, and almost 40,000 people died last year in car crashes. That’s 110 deaths every day, or one death every 13 minutes.

4. Air Pollution

Cars are the leading cause of air pollution in the U.S. Long-term exposure to dirty air is known to shorten lives and contribute to cardiovascular and lung disease.

There’s an alternative to sprawl.

sweden bikes

New Urbanism is an urban planning movement that rose up in the early 1980s in reaction to suburban development.

The ten principles of New Urbanism are:

  1. Walkability – Amenities are within a ten minute walk from home or work and streets are pedestrian-friendly.
  2. Connectivity – Cities are on a grid to make walking easier.
  3. Mixed Use and Diversity – Residential and business districts are mixed and appeal to people of all ages and walks of life.
  4. Mixed Housing – Neighborhoods have different types and prices of housing.
  5. Quality Architecture and Urban Design – Developments are beautiful, comfortable, and have a sense of place.
  6. Traditional Neighborhood Structure – The center of town is public open space.
  7. Increased Density – Everything is closer together to make walking more convenient.
  8. Green Transportation – A network of trains connects neighborhoods, towns, and cities.
  9. Sustainability – Developments encourage energy efficient living: less driving, more walking.
  10. Quality of Life – Neighborhoods, towns, and buildings uplift and enrich people’s lives.

New Urbanist developers have fought to change city codes that favor sprawl to build more walkable, livable communities. Critics have pointed out that some New Urban developments, like Plum Creek in Kyle, Texas; Kentlands, Maryland; and Seaside, Florida, are built on open space and thus add to sprawl, even if these communities are compact, mixed-use, and walkable.

But not all New Urbanist settlements are on open space. Many are suburban retrofits. Stapleton in Denver, Colorado was an old airport; and Belmar in Lakewood, Colorado and Mizner Park in Boca Raton, Florida were abandoned shopping malls.

walkable

Suburbia needs a rehab

Time Magazine reports that “the American suburb as we know it is dying” because of the housing bust, and Christopher B. Leinberger asks if suburban McMansion developments will be “the next slum” in the Atlantic Monthly. 148,000 shopping malls and big box stores closed last year, including Circuit City, Gottshalks, and many Home Depots and Mervyns. When big retailers desert neighborhoods, they don’t just leave giant, windowless, vacant buildings. They also leave lost tax revenue, fewer jobs and the potential for increased vandalism, more crime, and lower property values.

The residential districts of suburbs were also vastly overbuilt during the housing bubble. Arthur C. Nelson of the Metropolitan Institute at Virginia Tech, forecasts a surplus of 22 million large-lot homes by 2025, which is about 40% of those in existence today.

bike lightRemaking the abandoned miles of sprawl resulting from the unsustainable development patterns of the last fifty years will be a major challenge in the next few decades, and New Urbanist theorists, planners, and architects will undoubtedly be on the front lines.

If reshaping American cities to be healthier and less car-centric seems hopeless, look at Bogota, Colombia. In 1998, to fight severe traffic congestion and pollution problems, Enrique Peñalosa, the new mayor of Bogota, built 70 miles of bike paths; converted many streets into pedestrian malls; and built a relatively inexpensive rapid transit bus system. The results were quick and dramatic. The average commute time decreased 21 minutes and the air got significantly cleaner. The citizens of Bogota were so pleased that they voted to ban cars entirely from downtown during rush hour starting in 2015.

Read more about New Urbanism at Congress for the New Urbanism. Or grab a copy of Retrofitting Suburbia: Urban Design Solutions for Redesigning Suburbs by Ellen Dunham-Jones and June Williamson.

Are you a fan or member of a movement fighting for social, cultural, or environmental change? Leave a comment! Your movement could be highlighted in a future New Urban Habitat article.

July 16, 2009Filed Under: Alternative transportation, Social movements Tagged With: Alternative transportation, Bicycles, Health, Livable cities, New Urbanism, Quality of life, Suburbs, Urban sprawl, Walkable cities

The Art of Walking

By Abby Quillen

The art of walking #health

My baby pulls himself up now, teeters on a knee and one foot, and then plunks down. He’ll take his first steps soon, sway and totter across the living room floor, and join me in one of my favorite activities – walking.

I’ve loved to walk for as long as I can remember. My parents walked me and my sister to and from school each day until we were old enough to walk alone. We hiked in the Rocky Mountains most summer weekends. We strolled around our neighborhood after dinner. We did errands on foot, stopping at the bank, the hardware store, and the grocery store. My dad even wrote notes to get us out of school on crisp fall afternoons so we could amble along as a family, talk, and gaze at the streaks of red and orange aspen trees on the hillsides. Perhaps this is why walking feels like eating and breathing to me, like I’m not really living unless I’m doing it often.

Walking has factored into many of my big life decisions, like where I’ve lived and worked. I’ve been able to get to work or school on foot most days for my entire life. My commute has ranged from a few blocks to a few miles. I walked four miles a day throughout my pregnancy, right up until the day before my son’s birth. I even walked a couple of miles when I was in labor. I’ve walked up mountains, across beaches, through cities, and up and down a hallway countless times with a sleepy baby in my arms.

I love to walk without purpose, to set my own pace, to have nowhere to go, no time frame, nobody to meet, no one to talk to, and nothing in particular to think about. I love to walk to sort through something I’m writing; or reflect on a bad day; or listen to a podcast; or just meditate on my surroundings. I love to walk with my husband, a good friend, my mom, or my sister and let our conversations drift from topic to topic. I love to lull my baby to sleep on my back as I weave through neighborhoods, across parks, up hills, and down bike paths.

I hate that the word pedestrian also means dull, uninspired, unexciting, or humdrum. I’m convinced the world would be a better place if everyone who was able walked, strode, clomped, jaunted, sauntered, tramped, meandered, shuffled, plodded, and wandered a lot more. We used to. In On Foot: A History of Walking, Joseph A. Amato points out that it’s only very recently that humans have sat and ridden “first on horses and in carriages, then on trains and bicycles, and finally in cars, trucks, buses, and airplanes.” He argues this revolution in the way we live has changed not only our bodies but our minds. It’s altered, “conceptions of space, distance, motion, movement, and the amount of energy necessary to invest in travel.” Amato’s book, as well as Rebecca Solnit’s magnificent Wanderlust: A History of Walking, and Henry David Thoreau’s essay “Walking,” exemplify that walking is anything but pedestrian. It inspires passion, magic, creativity – art.

The art of walking

In honor of one of my favorite activities: here are six reasons to lace on some comfortable shoes and hit the pavement, path, or trail today (and every other day too!):

1. Your health

Moderate daily exercise is essential for good health, and walking is a great exercise. The Honolulu Heart Study followed retired non-smoking men over the age of sixty for twelve years and found that men who walked just two miles a day cut their risk of premature death nearly in half. Of course most people know exercise is great for the heart. It may surprise you that the walkers were also two-and-a-half times less likely to die of cancer than their sedentary peers.  (New England Journal of Medicine, Jan 9, 1998)

2. The Environment

I’ve written about how much I love bikes . And walking is even easier on the earth than cycling. No one has to mine molybdenum, titanium, aluminum, or smelt steel for you to hit the pavement.  All you need is a comfortable pair of shoes (which you probably own anyway). The more trips we make on foot, the cleaner our air, water, and planet will be.

To make walking an even greener option, check out this Runner’s World article on the environmental “footprint” of running shoes, and consider supporting companies striving to make greener shoes. You can also drop off your used running shoes at a recycling center. Find one near you here.

3. Fresh Air

Richard Louv coined the term “nature deficit disorder” in his 2005 book Last Child in the Woods referring to the trend of children spending less time outdoors. Louv believes a lack of outdoors time leads to all sorts of behavioral problems in kids. Spending time in nature is undoubtedly good for children and adults alike. A daily walk allows you to note the gradual shifts in the seasons, watch the sun rise or set, keep track of the moon’s cycles, breathe in fresh air, explore the vast variety of plants and animals, and just be part of the natural world.

4. Problem solving

As Solnit writes in Wanderlust: A History of Walking, “the rhythm of walking generates a kind of rhythm of thinking.” It’s probably not a coincidence that so many of our great thinkers and writers were also great fans of walking – Thoreau, William Shakespeare, Jean-Jacques Rousseau, William Wordsworth, John Adams, Soren Keirkegaard, Robert Louis Stevenson, Jane Austen, and more.

5. Family and Neighborhood Connections

A daily after-dinner stroll is not only good for digestion. It’s also a great time to catch up with your spouse or kids and get to know your neighbors. Check out your neighborhood’s “walk score” here.

6. It’s easy

My favorite thing about walking is how easy it is to incorporate into daily life. Just lace on some shoes, set a comfortable pace, and enjoy the scenery. That’s all it takes.

I think that I cannot preserve my health and spirits, unless I spend four hours a day at least..._ Henry David Thoreau #walking #health #mentalhealth

If you liked this post, you may enjoy these popular posts:

  • Want Healthy, Happy Kids? Walk with Them.
  • Out of the Wild
  • Living Local
  • Confessions from the Car-Free Life
  • Learning to Listen Again

What’s your favorite thing about walking? I’d love to hear your thoughts!

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June 22, 2009Filed Under: Alternative transportation, Family life, Health, Simple Living Tagged With: Alternative transportation, Fitness, Health, Nature walks, Walking

Suburban Life Minus the Cars

By Abby Quillen

sweden bikes

Imagine a suburb with no cars. No traffic jams. No drive ways. No garages. Vauban, Germany, a suburb of Freiburg, is pioneering this revolutionary concept. The 5,500 residents of Vauban are not forbidden from owning a car. But they must purchase a parking space in a shared garage at the edge of the development for $40,000. 70% of the residents do not own a car, and all streets except the main thoroughfare to Freiberg and a few streets on the periphery of the suburb are car-free. Biking and walking are the main means of transport. The New York Times featured an article about Vauban on May 11. Check it out!

 

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May 23, 2009Filed Under: Alternative transportation Tagged With: Alternative transportation, Bicycles, Car-Free Living, New Urbanism, Suburbs

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