When I鈥檓 not writing about health and聽human performance, I鈥檓 out聽doing my best to live that lifestyle. But it鈥檚 not always easy to practice what I preach, especially because I鈥檝e never lived in a mountain town. I have more or less exclusively lived in a city: I鈥檓聽currently in Oakland, California, and before that, in San Francisco and Washington, DC. Over the years, I鈥檝e accumulated a few simple tricks when it comes to getting and staying fit in an urban environment. Here are my favorites.
When Searching for a Gym, Prioritize Convenience
Getting around the city can be a pain in the ass. Trains get canceled, buses run late, and parking is often impossible. Being able to access your gym quickly and without worrying about transportation is huge. Find a gym near you鈥攊deally within walking distance鈥攅ven if it means sacrificing a little quality or paying a bit more. The easier it is to get to your gym, the more likely you are to use it. Alternatively, consider setting up your own at-home gym.
Find the Nearest Whole Foods (or聽Other Natural Grocer)
Yes, I know鈥攖he groceries are expensive, but the premade food (like the salad and hot bar) at Whole Foods聽is a bargain and quick,聽with plenty of fresh, healthy options. Very rarely can you eat at a restaurant in a big city for under $10 and nail nutrient requirements, but you can almost always do so at a place like Whole Foods. It鈥檚 not that you should聽never indulge in great eats, but consider making Whole Foods one of your go-to spots for quick meals.
Surround Yourself with Fit Friends
There鈥檚 an old saying that you鈥檙e the average of the five people you spend the most time with. Turns out, it鈥檚 mostly true. A large and growing body of behavioral science research shows that motivation (or lack thereof) is contagious. One study, 鈥,鈥 found that up to 70 percent of your fitness level may be explained by the people聽you hang out with.
Shrink the city by finding others who share your fitness goals and embrace a similar lifestyle. Opportunities to do so are virtually endless: most running and bike shops offer group runs and聽rides.聽There are and groups聽like the ,聽which are聽built on community.聽And, of course, there鈥檚 the web, where sport-specific forums and websites like and make it easier than ever to find training partners who favor a go-to-bed-early lifestyle.
Work at聽Sleep
Sleep is one of the most productive things you can do for your general health and fitness. out of Stanford University showed that the more varsity athletes slept, the better they performed. This is because hormones that make you bigger, faster, and stronger鈥攍ike HGH and testosterone鈥攁re released during deep sleep. Other research shows that sleep also makes you and , both critical to nailing key workouts.
Sleeping well as a city dweller is often a challenge, whether because of the constant noise or the temptation to indulge in a 24/7 lifestyle. Things like reducing screen time within two hours of going to bed, cutting out caffeine in the afternoon, passing on that second (or third) alcoholic drink at dinner, using earplugs, and, if you can afford them, blackout blinds, will all help insulate you from the city when you need some rest.
Embrace Active Transportation
If possible, walk, run, or ride to work and errands. Doing so is cheaper and less of a hassle than other modes of city transit, but most important, it ensures that you get in at least some physical activity every day. Not to mention, shows that active transportation on the way to the office could improve your mental performance when you arrive.
Hit the Trails
Find at least one day every week when you can leave the city for nature. (Here are some of our favorites for you New Yorkers, Chicagoans, and .) The benefits of exercising in natural environments are immense, ranging from to . As I鈥檝e before, even though driving 45 minutes to get to a trailhead or park may seem like a hassle, the benefits are well worth it. Trust us, you鈥檒l feel more refreshed and rejuvenated than if you ran that same ten-block loop.