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Boost Your Immune System with Vitamin C(ycling)

16 Mar

We all know we need to eat healthy and exercise regularly if we want to be in good health. It’s also known that the key to exercising regularly is choosing a form of exercise that you really enjoy.  So, if you are a bicycling aficionado there is great news for you. If not, check out why you might want to consider becoming one.

If you want to have the immune system of a twenty year old – a recent study showed that cycling into old age can boost the immune system and keep body fat low. Some of the participants in the study were in their eighties and had the immune system of people in their twenties.

If you want to reduce the risk of heart failure – researchers have also found that aerobic exercise, four to five days a week can reverse or reduce the risk of heart failure. Late-middle age participants who led a sedentary lifestyle who started a regular exercise program, 4 -5 times a week, 30 min/ day, for 2 years have seen the “reversal of decades of sedentary lifestyle.” The exercise routine included at least one session of aerobic activity a week such as running, brisk walking, and cycling and one high-intensity aerobic session.

And finally, another research study published in the British Medical Journal, found that commuting by bike was associated with a lower risk of cardiovascular disease, cancer, and all-cause mortality. Also, mixed mode commuting with a cycling component also lowered the risk of all-cause mortality.  The authors specify that active commuting has health benefits because it contributes to the overall daily physical activity, and bike commuting in particular has greater benefits because it is greater intensity than walking for example.

Whether you cycle for fun or transportation, keep on rolling into good health! For those of you who would like to give it a try and don’t know how to start, let us know, we can help.

Stay healthy and enjoy the ride!

Sources:
Bicycling.com, Bbc.com,
Cyclingweekly.com
Npr.org
BMJ.com
Circulation 

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Calling All Artists Grades 3 – 5!

16 Feb

The fifth Safe Routes to School Bookmark Design contest is now underway.  Calling Mercer County and Ocean County students in third through fifth grade to show their love of walking by creating an original haiku poem and then illustrate it. The theme of the contest is “Write and draw about USING YOUR SENSES WHILE WALKING AND BIKING. What kind of things do you hear, touch, smell, or see?”

At the end of the contest, we will choose four winners, two from Mercer County and two from Ocean County. The winning bookmark design will be printed and distributed to area schools and local libraries.  The winners will also receive a $50 gift card each.

For more information about the contest, entry form, and the Safe Routes to School Program go to gmtma.org.

National Wear Red Day

2 Feb

Today, February 2, is Go Red for Women Day, wear red to raise awareness about cardiovascular disease and help save lives. In the United States, heart disease is the leading cause of death for both men and women. But heart disease is preventable, and by increasing awareness, we can make a difference.

In addition to knowing your numbers (total cholesterol, blood pressure, blood sugar, and BMI), being physically active helps prevent heart disease. There are many ways to stay active while going about your day. Here are a few ideas:

Staying active while commuting

Studies have shown that active commuting is positively associated with fitness in both men and women, and walking is seen as the most accessible way to increase physical activity.  Also, research shows that active commuting increases adherence to activity recommendations.  When walking or biking the entire commute isn’t possible try incorporating these activities by walking or biking to transit to help achieve your physical activity goals.

Commuting alone is stressful so try joining a carpool or vanpool to reduce the stress of your commute and meet new people.

Staying active around the house

Cleaning your house, doing dishes, gardening, washing the car, carrying groceries and organizing them in your pantry and other chores can help you keep active.

Kids and families activities to keep active 

Kids need at least 60 minutes of exercise per day to stay healthy.  It is best if they can go outdoors and play, bike, hike, and other activities. Allowing your children to walk to school is an easy way for both you and your kids to be active every day. But there are many fun ways to stay active indoors as well – use a Wii Fit to play tennis, baseball, etc., hula hoop, freeze dance, scavenger hunt, balloon volleyball, and more.

Seniors staying active

Walking is a great way for seniors to keep active, but other activities such as swimming and water aerobics can be beneficial for people who can’t walk.

We hope you can incorporate some of these ideas into your daily routine. If you need help finding new ways to incorporate more activity into your daily commute, let us know, we would be happy to help.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2736383/

https://www.ncbi.nlm.nih.gov/pubmed/16905031/

https://www.todaysparent.com/family/activities/15-ways-to-keep-kids-active-indoors-even-if-you-dont-have-much-space/

https://www.goredforwomen.org/fight-heart-disease-women-go-red-women-official-site/get-involved/national-wear-red-day/

http://www.heart.org/HEARTORG/HealthyLiving/HealthyKids/ActivitiesforKids/Activities-for-Kids_UCM_304155_SubHomePage.jsp

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/GettingActive/Family-Fitness_UCM_462373_Article.jsp

Hello 2018!

19 Jan

And good bye 2017! Like most years, 2017 was filled with many good things along with some of the not so good things. Under the good things category, we have seen the expansion of the Princeton bike share, increased awareness for driver education to increase bicycle and pedestrian safety, complete streets adoption in many towns, and the launch of a comprehensive resource for commuters, the njrideshare.com website, among others. But the increase in traffic deaths in NJ, the need for more bicycle and pedestrian improvements, and the poor state of our infrastructure, are some things we would like to see improve.

GMTMA staff hopes for 2018

So, filled with hope and positive outlook, we proceeded to ask the people in our office what would they like to see happen in 2018 and they had a few things to say. Here are some of the things we would hope to see happen in 2018:

  • Fewer cars idling, particularly in cars warming up, people on lunch break  (try not to use your car during your lunch break)
  • more employers promoting vanpooling as a way for their employees to commute to work
  • More women sign up for our Bike to Work Week challenge ( May 19 – May 23, 2018)
  • More children walking and biking to school
  • A NJT bus route from Little Egg Harbor Township, Via Manahawkin, Toms River to Princeton/West Windsor (OK, this one seems like a personal request)
  • A Vision Zero policy for any county or municipality or NJDOT
  • More complete streets projects implemented
  • The last unbuilt section of the Lawrence Hopewell Trail to be completed (won’t be 2018, but maybe by 2020)
  • A Mercer County trails plan
  • Princeton’s (Zagster) Bike Share system expanded into West Windsor and Plainsboro
  • Bike Share in Trenton
  • A Complete Streets policy for Ocean County
  • Fewer aggressive drivers!

We could go on, but we’d like to hear from you!  Let us know what your hopes are for 2018, send us an email or leave a comment on social media.

Happy and Safe New Year!

Greater Mercer TMA Awards Businesses, Schools and Municipalities for Leadership in Sustainability and Safety and Mayor Shing-Fu Hsueh at the Annual Meeting and Luncheon

30 Oct

Greater Mercer Transportation Management Association (GMTMA), the Regional Transportation Management Association for Mercer and Ocean counties held its Annual Meeting and Luncheon at the Hyatt Regency Princeton, on Friday, Oct 27, 2017. During the event, GMTMA recognized 23 businesses with the 2017 New Jersey Smart Workplaces Award and Municipalities and Schools with the Safe Routes to School (SRTS) Recognition Award.

Guest speaker at the event was Gary Toth, the director of transportation at the Project for Public Spaces. He has 45 years experience in transportation engineering and planning, 34 of them with the New Jersey Department of Transportation.  Toth talked about placemaking and transportation’s role in supporting people and place in our communities. To learn more about placemaking, go to https://www.pps.org/about/

Also speaking at the event, GMTMA Executive Director Cheryl Kastrenakes highlighted GMTMA’s work over the last year.

Kastrenakes and Board President Jack Kanarek then recognized West Windsor Mayor Shing-Fu Hsueh for his dedicated service and the following Schools and Municipalities for their efforts to implement SRTS programs with the Safe Routes to School Recognition:

Golden Sneaker Award:  Bay Head Elementary, East Windsor Township, Johnson Park Elementary, Riverside Elementary

Silver Sneaker Award: Hopewell Elementary

Bronze Sneaker Award: Maurice Hawk Elementary, Ocean Road Elementary

GMTMA awarded employers who demonstrated leadership by providing and promoting quality commuter benefits to their employees, therefore reducing congestion and improving air quality with the prestigious New Jersey Smart Workplaces Awards. “It’s is impressive that so many of our awardees, even those already at the Platinum level continue to add more options for their employees,” said Kastrenakes.

The 2017 awardees are:

Platinum Level: A-1 Limousine Inc., Albridge an affiliate of Pershing LLC, BNY Mellon, Amazon, Bank of America, Bloomberg L.P., Bristol-Myers Squibb, Educational testing Service, Horizon NJ Health, Janssen Pharmaceuticals, Naval Air Warfare Center Aircraft Division Lakehurst, Munich Re America, Inc., Municipality of Princeton NJ Department of Transportation, NRG, Princeton University, SRI International, The College of New Jersey.

Gold Level:  University Medical center of Princeton at Plainsboro, REI Princeton

Silver Level:  Greater Mercer TMA, Princeton Regional Chamber of Commerce, Whole Earth Center

Bronze Level: Johnson and Johnson Pharmaceuticals

Exhibitors at the event included Enterprise Rideshare, Zagster Bikeshare, DVRPC, NJTPA, AAA MidAtlantic,  and NJTIP@Rutgers, and Greater Mercer TMA.

Thank you to all the attendees and congratulations to the awardees.

 

 

10 Fun Facts about Walking

13 Oct

Fall is here, the weather is nice and it is really pleasant to take a walk outside. Besides, the leaves are starting to change color which makes for a great view. Whether you take a walk during your lunch break, before or after work, or to and from work, walking is great way to increase your daily physical activity. And since sitting has been deemed the “new smoking”, the more you walk, the better your health.

  1. Walking is the most popular form of exercise in the U.S.
  2. To burn off a plain M&M candy, you would need to walk the length of a football field.
  3. The average human walking speed is 3.1 miles per hour.
  4. A typical pair of tennis shoes last for 500 miles of walking.
  5. Less than 50% of Americans exercise enough to see significant health benefits.
  6. Walking 6,000 steps a day will help improve your health and walking 10,000 will help you lose weight.
  7. A person walks 65,000 miles in their lifetime – that’s equivalent to walking three times around the earth.
  8. Walking increases blood flow to the brain and improves your mood.
  9. Walking for 10 miles every week would eliminate 500 pounds of carbon dioxide emissions a year.
  10. Walking an extra 20 minutes a day will burn 7 pounds of body fat per year.

Enjoy the weather, enjoy the view and stay safe!

Sources:

https://www.factretriever.com/walking-facts

https://www.gaiam.com/blogs/discover/why-walk-fun-facts-for-motivation

Celebrate Car Free Day with GMTMA

18 Sep

September 22 is Car Free Day; an international event celebrated every year to encourage people to get Car Free or Car-Lite. You can walk, bike, take the transit, carpool, vanpool, or telecommute. As long as you don’t drive alone, you can participate in the Car Free Day event.

Look at it this way; you have to get to work, and you want to get your 30 min exercise anyway, why not combine them? Walk, Bike, take transit, carpool and go for a walk during lunch, telecommute and go for a walk/bike during lunch…you get the idea. You want to go green, you know it!  Take the pledge.

 

There are no medals or special recognition, we won’t make you attend special award ceremonies if you take the pledge, but we think this will make you feel warm and fuzzy inside!  You can do it all week, a few days, or just one day on September 22.  And if you are already Car Free or Car-Lite, please brag about it – take the pledge.

We will enter all the participants in a drawing for a token of appreciation – a bike commuter kit, complete with helmet, lights, water bottle, and reflective items.

Be part of a global movement to reduce traffic congestion and improve air quality. It counts, even for a day.