Here’s how to make your commute a healthy one

Who says this ride has to suck?

Have you sat on the bus for an hour staring into oblivion? I have, and I’ve gotta tell you, it’s not fun. Doom scrolling during that time isn’t such a walk in the park either. It may teleport me through time, but the feeling I get after the fact isn’t worth it. I’d rather do something that makes me feel good a n d improves my life overall. There has got to be something to do other than staring into the fourth dimension or being glued to my phone, right?

Exercise

Sit-down exercises and stretches are a common way to warm up for the day or cool down on your way home. Your muscles won’t ache, and you’ll feel refreshed when you get off the bus for once instead of yucky. Don’t worry, these exercises won’t grab others’ attention either, mostly because everyone is looking at their phones anyway. Here are a few to try:

The side bend: Lean to one side by dipping one arm down as low as possible and hold for 15 seconds or however long you feel comfortable. This should cause a stretch on one side.
Heel Raises: Sit with your knees at a 90-degree angle and feet firmly on the floor, if you’re able. Lift your heels as high as possible. You should notice a stretch in your calves. Repeat for 15-20 reps.
Torso Twist: Sit with your hands on your lap and turn just your torso and neck to one side and hold for 5 seconds. Repeat for 15-20 reps.

If you’re feeling extra committed to having the healthiest commute possible, walk where you can instead of those short bus rides, or use a bike. You’ll feel it in the long run.

Looking for more exercises to try on your commute? The Rhea app has exercises that are customized for you.

Take a mental health break

A person laying on a bed of papers. — *Illustration by Alghozy on Unsplash*

Take this time for what it is: downtime. It’s not a reason to mentally spiral, thinking about work or chores that need to be done. It’s a time to take care of yourself and have as peaceful of a commute as possible.

Enjoying nature may sound the same as staring into the void, but maybe that’s what you need, and it provides something greater. If you’re someone who has never looked up during your commute, then it can help for a while to look around and see what your city looks like. What new restaurants are around? What’s a good stop to get off and go shopping with friends on days off? It’s definitely not a must for each and every trip, but for the first few commutes without sticking to your phone, it’s a great starting point.

Once the novelty of looking at your surroundings has worn off, reading or listening to an audiobook is the go-to for most commuters who know how to protect their mental health. It’s fun, relaxing and not overly stimulating. Maybe reading might not be a favourite activity at 8 a.m., but it can be a good indicator that your workday has come to an end and it’s time to start winding down.

Journaling, even on your phone, is the mother of all mental health practices. Normally, I’d recommend paper, but public transportation is far too bumpy for that. Journaling has been around for generations and has been a proven method for taking care of oneself. The beautiful thing is, you can do it in the morning and after the day is done. It will have different impacts, and it provides something new to ponder during your ride home. If you need prompts, Rhea also has a built-in journaling section.

Plan your days

A person organizing notes by High Medium and Low on a labeled board. — *Illustration by Alghozy on Unsplash*

It seems like a complete contrast to the whole mental health shtick, however, it can accomplish the same goal. During your commute, you can get ahead and give yourself that reprieve you’ve been yearning for. Studies show that setting daily or weekly intentions helps reduce stress for the sole reason that having a plan gives us a sense of control and guarantees that the future is going to be okay.

During the morning, you can review all the items on the docket for the day to mentally prepare for what’s in store. On your way home, you can plan tomorrow’s to-do list. Be careful with this tip, though, as it can lead to rumination and stress within itself by stressing over what’s to come. If that’s the case, refer to the previous points to take back your inner peace.

However you choose to spend your commutes this summer, make sure it’s a healthy one. Take care of your mind and body so you don’t waste hours on your commute.

Feature Illustration by Haerul Ambiya on Unsplash

If you’re interested in trying the Rhea app for yourself to see how it can improve your commute, check out how my experience went!