Redefining Mobility: Harnessing Our Daily Commutes for Better Health

Essential “Movement” in People’s Lives and Social Activities

Even in the era where remote work has become normalized following the COVID-19 pandemic, society operates on the premise that people move. Commuting to work, transportation of goods, traveling, visiting family, and more; society cannot function without movement. We must not forget the daily movements of walking, shopping, and dining out. Outside the time spent at home, work, or leisure destinations, people are on the move.

Would anyone think, “That makes sense,” if it’s said that movement is one of the keys to healthcare? Why not reconsider this inevitable movement as a method to enhance health? There’s potential that current and future technologies can make our movements contribute more positively to our health.

Why Does Movement Relate to Health?

First, let’s overview the relationship between movement and health. We’ll divide it into negative and positive aspects concerning health. Let’s start with the negative aspects.

Negative Aspects: Health Risks of Movement

Long Commute Times in Japan

The long commute times in Japanese society can significantly contribute to health risks associated with movement. This is because of the long periods spent sitting or standing. According to the “2021 Basic Survey on Social Life” by the Ministry of Internal Affairs and Communications, the average round-trip commute time in Japan is about 1 hour and 19 minutes, approximately 40 minutes one-way. The average commute time in the metropolitan areas is even longer.

Health Hazards of Long Sitting Times

Long periods of sitting during train commutes or car drives increase risks to cardiovascular health, obesity, diabetes risk, musculoskeletal system deterioration, and heightened stress levels. Many people also sit for extended periods at work, so the already present risks of prolonged sitting are compounded with additional sitting during commutes. The issue with sitting during commutes is exacerbated by crowded conditions, where many are forced to sit closely together, making it impossible to even shift or adjust one’s position. Let’s summarize the risks of long sitting periods.

1. Increased Risk of Cardiovascular Disease

Prolonged sitting has been shown to increase the risk of cardiovascular diseases. A lack of physical activity directly affects risk factors for heart disease, such as increased blood pressure, worsening cholesterol levels, and elevated blood sugar.

2. Obesity and Metabolic Syndrome

Long sitting times reduce energy expenditure, which can lead to obesity. It also increases the risk of developing metabolic syndrome—a combination of high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.

3. Diabetes Risk

Long periods of sitting can worsen blood sugar management, increasing the risk of type 2 diabetes. A lack of physical activity leads to a decrease in insulin’s effectiveness, making it harder to maintain normal blood sugar levels.

4. Musculoskeletal Issues

Sitting in the same posture for long periods can cause pain and tension in the back, neck, and shoulders. This can be exacerbated by sitting in improper postures. Over time, it can lead to muscle weakening and reduced flexibility in joints.

5. Impact on Mental Health

Prolonged sitting can increase the risk of mental health issues like anxiety and depression. Physical activity is known to reduce stress and improve mood, meaning a lack of it implies missing out on these benefits.

Commuting Methods Vary by Country and Area—Car Commuting Is the Least Healthy

In Japan, train commuting is more common in urban areas, while car commuting increases in rural areas. According to the national census, the primary mode of commuting and school transportation in Japan is by private car at 46.5%, followed by trains and railways at 16.1%. However, car commuting is less common in urban areas like Tokyo (9.4%), Kanagawa (33.1%), and Osaka (28.6%) and increases in rural areas like Yamagata (77.6%), Toyama (77.4%), and Akita (75.4%).

In contrast, car commuting is overwhelmingly common in the United States. According to The American Community Survey, the proportion of working individuals commuting by car in the U.S. is 76%, and including carpooling, it’s about 85%. On the other hand, the usage rate of public transportation is just 5.2%.

Both car and bus/train commutes involve long periods of sitting, but car commuting is actually less healthy than commuting by bus or train. Several studies have shown that commuting by car increases the risk of obesity, high blood pressure, and diabetes more than commuting by train or bus. Personally, I believe this is because car commuting is truly door-to-door, involving minimal walking, usually just from the parking lot to the office. In contrast, as I will illustrate later, train commuting involves considerably more walking, including between home and the station and during transfers.

Strategies to Counteract the Long Sitting Times During Commute

It’s necessary to incorporate exercises such as walking or climbing stairs into the commute. This is where car commuting is at a disadvantage, but let’s consider what can be done.

• Walk Before and After Commuting: If you’re commuting by train, walk between your home and the station instead of using a taxi. Rent a parking spot further away from your home to encourage walking.
• Use Stairs: Opt for stairs instead of elevators or escalators when moving around inside train stations.
• Adopt a Sitting Posture That Minimizes Physical Strain:
  • Correct posture: Keep your back straight and ensure your waist isn’t bent.
  • Position of Legs: Keep your feet firmly on the ground, with your knees at a 90-degree angle.

Strategies to Reduce the Strain While Long Driving

• Adjust the seat to an appropriate distance and angle so that your knees are slightly bent when pressing the pedals, reducing the strain on your waist.
• Backrest Angle: Ideally, the backrest should be at an angle of about 100 to 110 degrees, fully supporting your back, thereby reducing compression on the waist.
• Headrest Position: Adjust the headrest so that the center of your head aligns with the center of the headrest. This not only prevents whiplash in the event of a rear-end collision but also reduces the strain on your neck during long drives.
• Incorporate Movement: Make an effort to change your posture as often as possible.

Positive Aspects: Enhancing Health through Movement and Monitoring

Next, let’s consider the positive aspects of how movement can contribute to health. Although long commutes have been shown to have significant negative impacts on health, rethinking and utilizing technology can turn movement into a beneficial aspect for our health. Let’s discuss this further.

Incorporating Active Movement into Life—Walking and Cycling

The Benefits of Active Movement

Walking and cycling as forms of commute can improve cardiovascular health, enhance muscle strength, and contribute to weight management, among various other health benefits. If possible, commuting distances should incorporate walking or cycling. However, safety must be considered to avoid accidents. Active movement also has positive effects on mental health by reducing stress levels and improving mood.

Healthy Movement with Wearable Devices

Today, we can monitor our daily physical activity levels, heart rate, and other health metrics using wearable devices like smartwatches. Just knowing the number of steps taken, walking distance, and stairs climbed each day can encourage us to use movement more actively for our health.

My Experience with Commuting

Let’s first consider commuting. Both bus and train commutes involve long periods of sitting or standing, which can negatively impact health, but they can offer healthier aspects compared to remote work because they inherently involve walking. I use the subway and trains for my commute in Tokyo. Tokyo’s subway system is very convenient, and using transfers, you can get almost anywhere. With each transfer, there’s a need to walk a considerable distance, and there are many stairs. A round-trip commute alone accounts for around 4,000 steps and 160 stairs climbed. My daily goal is to walk 8,000 steps and climb 100 stairs. The remaining 4,000 steps are made up by taking detours and walking our beloved dog, Eve, after returning home. Depending on how tired I am, I choose between stairs and escalators during my commute, but I aim to climb over 100 stairs, as confirmed by my smartwatch. Knowing my level of activity helps me make the most of movement for my health.

My Experience in Private Life

Next, let’s talk about movement after work and during leisure time. Even in Japan’s coldest season, when outdoor time tends to decrease, I still manage to walk 7,000 steps. This is partly thanks to my smartwatch, which visualizes my lack of exercise, motivating me not to stay indoors on days off. Another reason is thanks to the activities I share with my partner and our beloved dog, Eve. On workdays, we go for walks and do shopping nearby. On days off, we decide on a destination, take the subway (sometimes a taxi), and walk around. Tokyo is a city where each neighborhood has its own charm, and within 15 minutes, you can go to various places. My partner and I share similar tastes—we like cafes, alcohol, nature, and cuisine from different countries, making it fun to go out. We’ve also become fans of parks thanks to walks with Eve. On days we enjoy ourselves, a check with the smartwatch often shows that we’ve far exceeded our goals. Such days also tend to be good for our mental health.

Creating a World Where Technology is Built-in for Health Monitoring

Cars as Ideal Vehicles for Health Monitoring—Influencing Work Approaches and Home Life

Our physical condition changes daily, and it can affect the success of our work. However, unless we’re feeling particularly unwell, we don’t usually check our condition before heading out for a busy day. Since a car is a private enclosed space, it’s suited for monitoring health conditions. Monitoring vital signs like blood pressure, facial expressions, gaze, blink rate for stress and mental state, and even waist circumference and weight seem feasible. Further pursuit of technology might enable daily monitoring of other critical information about our minds and bodies. The health information obtained in the car can influence how we approach work if we’re on our way there, or how we spend our time at home (adjusting lifestyle habits like diet, exercise, and rest) if we’re returning. This will remain important even after the implementation of autonomous driving.

For more details, visit FROM AUTOMOBILES TO HEALTH HUBS: THE FUTURE OF CAR HEALTH MONITORING

Reducing Fatal Accidents

Monitoring health conditions inside a car is especially important for enhancing driving safety. According to one report, 25% of fatal car accidents are caused by acute attacks of heart or brain diseases, neurological disorders, etc., while driving. Monitoring health information could predict acute attacks before they occur, allowing the driver to safely stop the car and prevent accidents or gain time to contact emergency services. This is particularly crucial for professional drivers who transport passengers or goods.

For more details, visit Sudden death at the wheel due to a disease attack

The Impact of Mobility Methods on Health Will Change

This blog has explored health in relation to the current mobility infrastructure. However, as mobility evolves, its impact on health will also change. The realization of flying cars faster than automobiles could reduce commute times and lessen negative health effects. Autonomous driving could free drivers from having to sit in the same position for long periods, increasing physical freedom inside the car. Simple exercises might become possible. Then, car commuting could transform into a healthy mode of transportation. The progress of mobile technology seems promising for our health. With a health perspective in mind, the future of mobile technology can become more interesting and friendly to human health.