Healthy Habits for Commuters: Making the Most of Your Daily Commute in NYC

Healthy Habits for Commuters Making the Most of Your Daily Commute in NYC

The bustling city of New York is known for its crowded public transportation system and the fast-paced lifestyle of its residents. With daily commutes being an unavoidable part of life for most New Yorkers, it’s essential to find ways to make the most of this time and establish healthy habits that can improve both mental and physical well-being. This article will provide tips and tricks for incorporating wellness into your daily commute, ranging from nutritious snacks to mindfulness techniques.

Opt for Active Transportation

Whenever possible, choose walking or cycling as your mode of transportation. Not only does this help you to avoid the stress of crowded subways and buses, but it also provides an opportunity to engage in physical activity and get some fresh air. In addition to burning calories and improving cardiovascular health, active commuting can help to boost your mood and reduce stress levels.

Make Time for Mindfulness

The daily commute can be an opportune time to practice mindfulness and meditation. Whether you’re on the subway or waiting for the bus, take a few minutes to focus on your breathing and let go of any stress or negative thoughts. This can help you arrive at work feeling refreshed and ready to take on the day. There are numerous apps available, such as Headspace or Calm, that can guide you through quick meditation sessions designed specifically for busy commuters.

Squeeze in Some Exercise

If walking or cycling to work isn’t an option, consider incorporating some exercise into your commute. Simple activities like taking the stairs instead of the elevator, standing rather than sitting on public transportation, or doing calf raises while waiting for your train can help to keep your muscles engaged and your energy levels high.

Fuel Up with Nutritious Snacks

Eating a balanced diet is crucial for maintaining overall health, and it’s no different when it comes to your daily commute. Choosing healthy snacks and delicious protein bars for on-the-go can help to keep hunger at bay and provide the energy needed to power through the day. Look for options that are low in added sugars and high in fiber. 

These bars are packed with whole food ingredients like nuts, seeds, and dried fruits, providing a satisfying and nutritious option for on-the-go snacking. Remember to also stay hydrated by carrying a reusable water bottle with you and refilling it throughout the day.

Cultivate a Positive Attitude

A positive mindset can make all the difference in how you experience your daily commute. Instead of dwelling on the challenges of crowded public transportation or traffic, focus on the things you’re grateful for, such as the opportunity to have a job or the chance to live in a vibrant city like New York. This shift in perspective can help to reduce stress and increase overall happiness.

Utilize Technology Wisely

While it’s tempting to spend your entire commute scrolling through social media or catching up on the latest news, consider using this time more productively. Listen to an engaging podcast, learn a new language through an app, or catch up on your favorite audiobook. By making more intentional choices about how you spend your commute, you can transform this time into an opportunity for personal growth and development.

Create a Comfortable Commute Environment

The physical environment of your commute can have a significant impact on your overall well-being. Invest in a comfortable and supportive bag to carry your belongings, noise-canceling headphones to block out unwanted sounds, and an ergonomic neck pillow for longer trips. Additionally, consider bringing items like essential oil rollerballs or a small, portable fan to create a more pleasant atmosphere during your journey.

Build a Supportive Network

Connecting with fellow commuters can help to make the daily trip more enjoyable and provide opportunities for networking and 

friendship. Strike up a conversation with those who share your route or join a commuter group on social media to share tips, experiences, and even coordinate carpooling or group walks. By fostering a sense of community, you can turn your commute into a more positive and social experience.

Establish a Consistent Routine

Creating a consistent routine for your daily commute can help to minimize stress and ensure that you’re making the most of your time. Establish a set schedule for waking up, getting ready, and leaving the house, as well as a routine for your return trip home. By sticking to a consistent schedule, you can avoid rushing and unnecessary stress, leaving more time for relaxation and self-care.

Practice Self-Care

Finally, don’t forget the importance of self-care during your daily commute. Whether it’s taking a few minutes to stretch before boarding the train or setting aside time for a short walk during your lunch break, make sure to prioritize activities that help you recharge and maintain a healthy work-life balance.


The daily commute is an inevitable part of life for most New Yorkers, but that doesn’t mean it has to be a source of stress and frustration. By adopting healthy habits and prioritizing well-being, you can transform your daily journey into an opportunity for personal growth and self-improvement. From nutritious snacking to cultivating a positive mindset, these tips will help you make the most of your daily commute in the bustling city of New York.

Scott is the editor-in-chief of Spice Market New York. He is also an author and publisher of his own craft.