Canada’s guidelines for physical activity recommend at least 150 minutes of moderate to vigorous exercise per week. But between work deadlines, family responsibilities, and the ever-growing list of to-dos, carving out time for wellness can feel like one more task on an already full plate.
Add in the constant barrage of global news, economic uncertainty, and personal pressures — whether it’s keeping a consistent skincare routine or planning nutritious, affordable meals, it’s no wonder many Canadians are feeling overwhelmed.
How do we find balance?
More and more people are discovering that integrating active and sustainable transportation into their daily routines can provide the mental and physical reset they need. It’s a chance to unplug, reconnect with the present moment, and support personal wellness, without the need for a gym membership or rigid schedule.
Walking, cycling, or taking public transit invites moments of calm and movement — unlike driving, which can elevate stress levels and keep the body in a state of tension. A 2023 study by Texas A&M University found that drivers’ heart rates increased with speed and in stop-and-go traffic, even when other road conditions remained unchanged. This type of stress which elevates the heart rate without the requisite muscle use can have long-term consequences.
In contrast, active transportation offers time to breathe, observe surroundings, and feel grounded. It breaks up routines that may no longer be beneficial and gently encourages body movement and mindfulness of the moment.
Start small, build big
Finding 30 minutes to an hour to exercise or meditate might not seem realistic, but beginning with manageable steps can have a big impact. Parking further from a destination and walking the rest of the way, biking to a weekly appointment, or hopping on transit to head downtown for an event are all small, simple actions to get started with.
“It’s good for your health, good for the planet, and a great way to fit physical activity into your daily routine and get some fresh air,” says physiotherapist Reanna Montopoli, who, with her husband Mike Williams, co-owns Trent Health in Motion, a multidisciplinary sports medicine clinic in Peterborough.
“It’s a great way to simultaneously take care of our health and the health of the planet so, from an efficiency perspective, it accomplishes two goals with one action.”
Choose the mode that works for the trip
Not every method works for every trip, and that’s okay. Walking and rolling are perfect for shorter distances or for connecting with transit.
Biking, especially with a cargo setup or electric assist, can make longer trips or hillier routes more accessible. Scooters, skateboards, and rollerblades are also excellent choices for paved paths and offer the bonus of compact storage for those who don’t have bike storage at home.
Join the Shifting Gears May Challenge
Looking for a little extra motivation? The Shifting Gears May Challenge is a fun and supportive way to try new transportation habits and win some prizes at the same time. For over 20 years, GreenUP has administered this campaign on behalf of the City and County of Peterborough.
During registration, participants can reflect on their current habits, set future goals, and choose a transportation mode to explore. The first 50 registrants who pledge to primarily walk, bike, take transit, or carpool for the month of May will be entered into a prize draw for their travel mode.
It’s not about perfection — every small change counts. Parking and walking part of the way? That’s a walking trip. Taking the bus and skateboarding the final leg of the journey? That’s two sustainable trips.
Sharing routes or commuting with friends can also turn routine travel into a social activity. Explore new cafés, run an errand together, or just enjoy the company. Plus, every five people who register using a friend’s referral link, results in an entry into a bonus prize draw.
Make a team with colleagues
Local workplaces can register teams upon sign-up by indicating interest and designating a workplace champion.
“As a business owner, or just someone who wants to lead by example, it’s a fantastic way to engage with our community and promote healthier lifestyles,” says Carlotta James, co-founder of Three Sisters Natural Landscapes.
“It’s easy to get involved and can really boost team morale or client engagement. Whether you’re looking to improve health, reduce your carbon footprint, or just try something new, the Shifting Gears May Challenge is a win all around.”
In 2024, Shifting Gears brought back workplace awards, where similar-sized organizations compete to win titles of workplace winner. This year, these awards will be presented at Green Economy Peterborough’s Leadership in Sustainability Awards on Thursday, June 12.
Join the Shifting Gears May Challenge today and take advantage of programs, resources, prizes, and more.
Register at greenup.on.ca/shifting-gears/.
