5 Exercises To Practice During Long Commuting Hours

According to a study published in the American Journal of Preventive Medicine, people with long commuting hours tend to end up with higher blood pressure, bigger waistlines, and less fit than those who work closer to home. 

people with long commuting hours

Commuting is an important component of time use for most working people. It has an important detrimental effect on the psychological health of women, but not men, and this result is robust to numerous different specifications. This gender difference is evident not due to women’s shorter working hours or weaker occupational position but rather due to their greater sensitivity to commuting time seems to be a result of their larger responsibility for day-to-day household tasks, including childcare and housework.

Question arises how to combat it, answer, being a change in lifestyle. 

  • Try to Walk or bike: If your work place is no far you can walk or ride a bike to your work place. It has been observed that such people are less likely to be overweight and had healthier levels of blood pressure, triglycerides, and insulin. Work productivity is bound to increase on days you exercise compared to days you don’t. Start off with once or twice a week. You can opt for a cab after walking a few kilometers. 

Walk or bike

  • Practice Deep Breathing: you can’t actually meditate with closed eyes while driving, but you can still practice mindful breathing exercises. For example, progressive relaxation is done by tensing and relaxing each muscle group for five seconds, starting at your feet and continuing up to your face. Combine this with long, slow breaths. Or try one of these other breathing exercises.

Practice Deep Breathing

  • Watch your Posture: Sitting for long periods of time is stressful. But if you have to sit during your commute, watch your posture. Sit at the edge of your seat, keep your feet flat on the floor (unless you’re driving!), draw your navel up and in, and lift up through the crown of the head. Hold this anatomically friendly position for 20 seconds, then relax and repeat. Stuck standing during a crowded commute? Apply the same guidelines: Stay square through the shoulders, keep spine straight, and avoid leaning on one hip.


  • Knee Raises: These are great to do at a stop light or even at your desk. The benefit of this exercise is that it’s fairly easy to do as well as a great way to strengthen the quads while sitting down. Start with both feet on the floor at shoulder width apart. Raise each knee slowly alternating for the period the car is still.

Knee Raises

  • Work the Core: It is a good area to focus on while you’re stuck in traffic or sitting at a light. Sit up straight and squeeze your abs at the same time. Hold for 10 seconds and release. Repeat as many times as possible. You can even lift one or both legs off the floor to engage your core even more.

ab workout

Getting into this habit will serve you well in the long run.


The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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