Practical Ways to Build Active Transportation into your Daily Life

Increasing your own active transportation can be a rewarding and beneficial lifestyle choice. Examples include walking, cycling, skateboarding, rollerblading, jogging and running, non-mechanized wheel chairing, snowshoeing, and cross-country skiing. Active transportation benefits our health, society, transportation systems, environment, and economy.

Unfortunately, there has been a consistent decline in the percentage of children and adults engaging in active transportation to school and work over time. Compared to several European countries, active transportation levels among Canadian children and adults are very low. Worth noting, children today are less likely to walk or bike to school than their parents or grandparents were at the same age. This is due to several factors including, but not limited to urban sprawl, declines in independent mobility, low walkability, increases in average distance between home and school, safety concerns, and increases in car ownership. 1-4

Benefits of Physical Literacy (1-7):

1. Active and Healthy Lifestyle: Physical literacy empowers children and youth to lead active and healthy lifestyles. Children with higher physical literacy scores are more likely to meet daily physical activity and sedentary behaviour recommendations. When individuals possess a wide range of movement skills, they are more likely to participate in various physical activities and sports. Regular physical activity helps maintain a healthy weight, strengthens the cardiovascular system, builds strong bones and muscles, and improves overall physical health.

2. Motor Skill Development: Developing physical literacy during childhood and youth aids in the development of fundamental motor skills. These skills serve as building blocks for more complex movements, enabling children to engage confidently in a wide range of physical activities. Improved motor skills contribute to better coordination, balance, agility, and overall physical competence.

3. Enhanced Cognitive Abilities: Engaging in physical activity through the lens of physical literacy has been linked to enhanced cognitive development. Research suggests that physical activity can improve memory, attention, problem-solving skills, and academic performance. By developing physical literacy, children and youth can sharpen their cognitive abilities and achieve better academic outcomes.

4. Confidence and Self-esteem: Physical literacy plays a vital role in building confidence and self-esteem in children and youth. As they acquire new movement skills, gain knowledge about physical activity, and experience success in various activities, their confidence grows. This newfound confidence extends beyond physical activities and positively impacts other areas of life.

5. Social and Emotional Well-being: Physical literacy promotes social interaction, cooperation, and teamwork. When children and youth engage in physical activities together, they learn to communicate, collaborate, and develop meaningful relationships. Physical activity also releases endorphins, the "feel-good" hormones, reducing stress and promoting positive mental well-being.

6. Lifelong Enjoyment: Physical literacy lays the foundation for a lifelong enjoyment of physical activity. When children and youth have the skills, knowledge, and confidence to participate in a wide range of activities, they are more likely to continue being physically active into adulthood. This sets the stage for a healthier, more fulfilling life, with physical activity as an integral part of their routine.

Here are some practical ways to incorporate more active transportation into your daily routine:

1. Set Achievable Goals: Start by setting achievable goals for incorporating active transportation into your routine. Begin with small steps, such as committing to walk or bike to nearby destinations instead of driving. Gradually increase the distance or frequency as you become more comfortable and confident.

2. Plan and Prioritize: Plan your routes ahead of time to make active transportation more feasible. Identify destinations within a reasonable walking or cycling distance and consider the safest and most enjoyable routes. Prioritize active transportation for short trips, such as commuting to work, running errands, or meeting friends nearby.

3. Create a Schedule: Integrate active transportation into your schedule by designating specific times for walking, cycling, or other physical activities. Treat it as an appointment or commitment to yourself. Consider waking up a bit earlier to allow time for active commuting or incorporating physical activity during your lunch break.

4. Make Active Transportation Convenient: Ensure that active transportation is convenient and accessible for you. Invest in a good-quality bicycle that suits your needs and preferences or make sure you have comfortable walking shoes. Keep your bicycle in good working condition and consider using panniers or backpacks for carrying items when cycling.

5. Combine Modes of Transportation: Explore options to combine different modes of transportation. For longer distances, consider using public transportation part of the way and then walking or cycling the remaining distance. Use bike racks on buses or trains, or park your car farther away from your destination and walk the rest of the way.

6. Join or Start Active Transportation Groups: Join local walking or cycling groups or find like-minded individuals to engage in active transportation together. Group activities can provide motivation, support, and a sense of community. If there isn't an existing group, consider starting one within your neighborhood or workplace.

7. Track Your Progress: Use fitness trackers or mobile apps to track your progress and set personal goals. Keep a record of the distances you walk or cycle, the calories burned, or any milestones you achieve. Seeing your progress can be motivating and help you stay committed to active transportation.

8. Explore Scenic Routes and Parks: Make active transportation more enjoyable by exploring scenic routes, parks, and nature trails in your area. Discover new paths, green spaces, or waterfronts that make walking or cycling a pleasant experience. Embrace the opportunity to connect with nature and appreciate your surroundings.

9. Involve Friends and Family: Encourage your friends, family, or coworkers to join you in active transportation activities. Plan outings together, such as group walks, bike rides, or picnics in nearby parks. Instead of driving your kids to the park, walk or make it a family outing on your bikes. Combining social interaction with physical activity can make it more enjoyable and help create a supportive network.

Promoting Active Travel to and from School among Children:

1. Community connections (increasing one’s understanding of the local neighbourhood),

2. Social surveillance (buddy systems, group travelling),

3. Incentives for implementation of active school projects and initiatives (walk to school days, walking school bus programs, bicycle loan systems), 

4. Travel plans (identifying safe routes in advance), 

5. Walking and cycling infrastructure (sidewalks, bike lanes), and

6. Road safety and traffic control measures (low-speed zones, presence of crossing-guards) 

…can help reassure parents and encourage active transportation among children.

Remember, the key is to start small and gradually build up your active transportation habits. Consistency is key, so make it a priority in your daily routine. By taking these practical steps, you can enjoy the numerous benefits of active transportation while improving your health and well-being.

References

1. Aubert, S., Barnes, J. D., Abdeta, C., Abi Nader, P., Adeniyi, A. F., Aguilar-Farias, N., ... & Tremblay, M. S. (2018). Global matrix 3.0 physical activity report card grades for children and youth: results and analysis from 49 countries. Journal of Physical Activity and Health, 15(s2), S251-S273.

2. Hallal, P. C., Andersen, L. B., Bull, F. C., Guthold, R., Haskell, W., & Ekelund, U. (2012). Global physical activity levels: surveillance progress, pitfalls, and prospects. The Lancet, 380(9838), 247-257.

3. Larouche, R. (2018). Last Child Walking? - Prevalence and Trends in Active Transportation. In R. Larouche (Ed.), Children’s Active Transportation (pp. 53–71). Cambridge: Elsevier Inc.

1. Pabayo, R., Gauvin, L., & Barnett, T. A. (2011). Longitudinal Changes in Active Transportation to School in Canadian Youth Aged 6 Through 16 Years. PEDIATRICS, 128(2), e404–e413.