Category: Blog

Hi everyone, I’m excited to share my weight loss journey with you, and how intermittent fasting helped me achieve my goals. I hope that by reading my story, you will feel motivated to try this simple and effective strategy for yourself.

My Weight Loss Struggles

I have always struggled with maintaining a consistent weight since I was in my early 20s. I never really dieted, and my exercise regimen has depended a lot on circumstances and time of year, and I tinkered a lot of different eating patterns more than anything else, when I would focus on it.

In 2015, I decided to make a substantial change to my lifestyle. I started to consistently eat smaller portions and exercise strenuously on a regular basis. I used portion control and choosing a relatively healthy meal at restaurants to help me limit the amount of food I was eating each day. I also started biking about 15km per day almost every day to work. I followed this routine for about six months and managed to lose around 60 pounds, even when winter came and I stopped biking. I was happy with where I ended up, and felt more confident and energetic.

However, my weight loss journey continued to be a bit of a roller coaster. In 2018, we had our first daughter. As a new dad, I didn’t spend time or energy often enough to cook healthy meals or exercise. I started to eat whatever was convenient and comforting, often overeating and snacking a lot. My weight slowly crept up until I reached 70 pounds above my ideal weight. I knew I wanted to do better, but what had previously worked wasn’t really possible during a pandemic and working from home with kids around.

How Intermittent Fasting Changed My Life

In July 2023, I decided to try something different. I had heard about intermittent fasting from my dad and watched a few videos. It sounded like a simple and flexible way to lose weight without counting calories or really changing what I ate. I decided to give it a try, along with cutting out refined sugar and sweets since snacking was a big part of my problem.

Intermittent fasting is an eating pattern that involves alternating periods of fasting and eating. There are many variations of intermittent fasting, but the one that is working for me now is the 18/6 method. This means that I fast for 18 hours every day and eat only during a 6-hour window. For me, I skip breakfast and eat from noon to around 6 p.m., then fast until noon the next day. It basically works out to 2 large meals (lunch and dinner) a day, during which I don’t really limit myself, in amount at least. I will occasionally snack in between those meals.

The nice thing about this diet for me is that it’s not something you have to plan for. The key is having less of the foods you otherwise have around, so you don’t need any special equipment or nutritional requirements, you just don’t eat before noon, and stop after dinner. Sometimes, if we’re busy and out of the house, I won’t eat until 1 or 2 p.m., and it’s totally fine. My appetite adjusted quickly, and now I’m more in control of it instead of feeling like it controls me. The key point in the first video I watched was the doctor saying “you won’t die if you don’t eat x”, which made complete sense as soon as I heard it. I’ve fully committed to this idea now.

Intermittent fasting works by reducing your calorie intake and boosting your metabolism. When you fast, your body switches from burning glucose (sugar) to burning fat for energy. This helps you lose weight and improve your blood sugar levels, cholesterol levels, and blood pressure¹².

Intermittent fasting also has other benefits for your health and well-being. It can improve your brain function, reduce inflammation, enhance your immune system, and even extend your lifespan. It can also make you more mindful of your hunger cues and help you develop healthier eating habits.

My Results and Tips

I have been doing intermittent fasting for three months now and I have lost over 30 pounds. I feel really good about it, mostly because it’s working. My clothes fit better, my appetite and hunger levels are under control, and my energy level is higher overall and more consistent. I don’t feel deprived or hungry at all. In fact, I enjoy my food more because I eat when I’m truly hungry and stop when I’m full.

Here are some tips that helped me succeed with intermittent fasting:

• It’s ok to start gradually: Don’t feel like you need to jump into a long fast right away. It’s fine to start with a shorter fasting window, such as 12 hours, and gradually increase it as you get used to it.
• Drink plenty of water: Water helps you stay hydrated, and suppress your appetite. Keep a big bottle of water with you all day, drinking a lot especially during your fasting periods.
• Choose nutritious foods: Although intermittent fasting does not restrict what you eat, it’s still important to choose healthy foods that nourish your body and keep you satisfied. Aim for a balanced diet that includes lean protein, whole grains, fruits, vegetables, nuts, seeds, and healthy fats.
• Exercise regularly if and when you can: Exercise can enhance the effects of intermittent fasting by burning more calories and fat, building muscle mass, improving your mood, and reducing stress. Aim for some moderate-intensity physical activity several times per week³.
• Listen to your body: Intermittent fasting, especially at extremes, is not for everyone. If you have any medical conditions or concerns, consult your doctor before trying it. If you experience any negative side effects such as dizziness, headaches, fatigue, or irritability, stop or adjust your fasting schedule accordingly.

Final Thoughts

Intermittent fasting has been a game-changer for me. It has helped me lose weight without feeling deprived or restricted. It has also improved my health and well-being in many ways.

If you are looking for a simple and effective way to lose weight and improve your health, I highly recommend giving intermittent fasting a try. You might be surprised by how easy and enjoyable it is.

Remember, the key to success is consistency and patience. Don’t expect to see results overnight. Stick to your plan and trust the process. You will be amazed by what you can achieve.

Thank you for reading my story and I hope it inspires you to start your own weight loss journey. Good luck and stay healthy!

References

¹: How Intermittent Fasting Can Help You Lose Weight
²: Intermittent Fasting 101 — The Ultimate Beginner’s Guide
³: Physical Activity Guidelines for Americans

• Portion control for weight loss – Mayo Clinic
• Calculating Portion Sizes for Weight Loss – Verywell Fit
• Portion Control and Weight Loss – WebMD
• 7 Day Meal Plan with Balanced Meal Plate – Health Beet
• Does intermittent fasting help with weight-loss

Urban design is the process of shaping the physical features and functions of cities, such as buildings, streets, parks, and transportation systems. Urban design can have a significant impact on the environment and the climate, as it can influence the energy consumption, greenhouse gas emissions, and vulnerability of urban areas. In this essay, I will argue that urban design can reduce greenhouse gas emissions and enhance climate resilience by improving energy efficiency, reducing car dependence, and increasing natural capital. I will also discuss the challenges and opportunities of implementing low-carbon and climate-smart urban solutions.

Greenhouse gas emissions and climate change

Greenhouse gas emissions are the gases that trap heat in the atmosphere and cause global warming. The main greenhouse gases are carbon dioxide (CO2), methane (CH4), nitrous oxide (N2O), and fluorinated gases. Greenhouse gas emissions are mainly caused by human activities, such as burning fossil fuels, agriculture, industry, and waste management. Climate change is the long-term change in the average weather patterns of the Earth due to the increase in greenhouse gas emissions. Climate change can have multiple impacts on the environment and human well-being, such as rising temperatures, melting ice caps, sea level rise, extreme weather events, droughts, floods, wildfires, biodiversity loss, food insecurity, water scarcity, health risks, and social conflicts.

Urban areas are both major contributors and vulnerable victims of climate change. According to the Intergovernmental Panel on Climate Change (IPCC), urban areas account for 71-76% of global energy use and 71-76% of global CO2 emissions from final energy use. Urban areas are also exposed to multiple climate hazards, such as heat waves, storms, floods, landslides, and sea level rise. Therefore, urban design should aim to reduce greenhouse gas emissions and enhance climate resilience by creating more sustainable and adaptable cities.

Urban design and greenhouse gas emissions

Urban design can reduce greenhouse gas emissions by improving energy efficiency, reducing car dependence, and increasing natural capital. Energy efficiency is the ratio of useful output to energy input. Car dependence is the degree to which people rely on cars for their mobility needs. Natural capital is the stock of natural resources and ecosystems that provide benefits for humans.

One of the ways that urban design can improve energy efficiency is by creating more compact and mixed-use neighborhoods that reduce the need for heating, cooling,
and lighting. Another way that urban design can improve energy efficiency is by incorporating renewable energy sources into buildings and infrastructure.

One of the ways that urban design can reduce car dependence is by creating more walkable and bikeable neighborhoods that provide safe and convenient access to destinations. Another way that urban design can reduce car dependence is by enhancing public transit systems that offer efficient and affordable mobility options.

One of the ways that urban design can increase natural capital is by creating more green spaces that conserve and restore natural resources and ecosystems.

Urban design and climate resilience

Urban design can enhance climate resilience by improving adaptive capacity, reducing exposure, and increasing sensitivity. Adaptive capacity is the ability of a system to cope with or adjust to the impacts of climate change. Exposure is the degree to which a system is subject to or affected by climate hazards. Sensitivity is the degree to which a system is harmed or benefited by the impacts of climate change.

One of the ways that urban design can improve adaptive capacity is by creating more flexible and modular buildings and infrastructure that can accommodate changing needs and conditions. Another way that urban design can improve adaptive capacity is by fostering social learning and innovation
that can generate new knowledge and solutions for climate change.

One of the ways that urban design can reduce exposure is by creating more resilient and robust buildings and infrastructure that can withstand or resist the impacts of climate hazards. Another way that urban design can reduce exposure is by relocating or protecting vulnerable buildings and infrastructure that are located in high-risk areas.

One of the ways that urban design can increase sensitivity is by creating more diverse and redundant buildings and infrastructure that can provide alternative options or backup systems in case of failure or disruption. Another way that urban design can increase sensitivity is by enhancing ecosystem services and human well-being that can buffer or compensate for the impacts of climate change.

Challenges and opportunities

Implementing low-carbon and climate-smart urban solutions poses various challenges and opportunities for urban designers and stakeholders. Some of the challenges are technical, economic, social, and institutional. Some of the opportunities are technical, economic, social, and institutional.

References

• Urban Planning and Urban Design, a chapter from the Urban Climate Change Research Network’s Second Assessment Report on Climate Change and Cities that provides an overview of the role of urban planning and design in addressing climate change. The source is the Urban Climate Change Research Network, a consortium of over 800 researchers and practitioners from various disciplines and sectors working on urban climate change issues.
• Designing sustainable cities, a news article by Stanford University that introduces a new software for designing sustainable cities that visualizes the links between nature and human well-being. The source is Stanford News, the official news service of Stanford University that covers research, teaching, campus life, and more.
• The new neighborhood: creating new community around sustainability and social inclusion, a news article by the United Nations Environment Programme that showcases some examples of sustainable community development around the world. The source is the United Nations Environment Programme, the leading global environmental authority that sets the global environmental agenda and promotes the coherent implementation of the environmental dimension of sustainable development.

Urban design is the process of shaping the physical features and functions of cities, such as buildings, streets, parks, and transportation systems. Urban design can have a significant impact on the health and well-being of urban residents, as it can influence their behavior, choices, and opportunities. In this essay, I will argue that urban design can promote physical activity and reduce the risk of chronic diseases by creating environments that encourage walking, cycling, and other forms of active transportation, and by providing access to urban green spaces, such as parks and gardens.

Physical activity and chronic diseases

Physical activity can have multiple benefits for health, such as improving cardiovascular fitness, muscular strength, bone density, and mental health. Physical activity can also prevent or delay the onset of chronic diseases, such as obesity, diabetes, heart disease, stroke, and some cancers. Chronic diseases are the leading cause of death and disability worldwide, accounting for 71% of all deaths in 2016.

According to the World Health Organization (WHO), insufficient physical activity is one of the main risk factors for chronic diseases. Insufficient physical activity is defined as less than 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week. The WHO estimates that insufficient physical activity is responsible for 9% of premature mortality globally, and that increasing physical activity levels could prevent 1.6 million deaths per year.

However, physical activity levels are declining worldwide, especially in urban areas. The WHO reports that 23% of adults and 81% of adolescents do not meet the recommended levels of physical activity. One of the reasons for this decline is the rapid urbanization that has occurred in the past decades, which has changed the way people live, work, and move in cities.

Urban design and physical activity

Urban design can influence physical activity levels by affecting the availability, accessibility, attractiveness, and safety of different modes of transportation. Urban design can also affect the social and environmental factors that motivate or discourage people from being physically active.

One of the ways that urban design can promote physical activity is by creating environments that encourage walking, cycling, and other forms of active transportation. Active transportation is defined as any mode of transportation that involves human-powered movement, such as walking, cycling, skating, or using public transit. Active transportation can provide multiple benefits for health, such as increasing physical activity levels, reducing air pollution exposure, and improving social interactions.

However, many urban environments are not designed to support active transportation. Instead, they are dominated by car-oriented infrastructure, such as wide roads, large parking lots, and low-density sprawl. These features create barriers for active transportation by increasing distances between destinations, reducing connectivity and diversity of land uses, and creating unsafe and unpleasant conditions for pedestrians and cyclists.

Therefore, urban design should aim to create more compact, mixed-use, and walkable neighborhoods that facilitate active transportation. Some of the strategies
that urban designers can use to achieve this goal are:

• Reducing road widths and traffic speeds to create more space for sidewalks, bike lanes, and public transit.
• Increasing the density and diversity of land uses to create more destinations within walking or cycling distance.
• Providing amenities and services along walking and cycling routes to enhance comfort and convenience.
• Enhancing the aesthetic quality and safety of streetscapes to create more attractive and inviting environments.
• Encouraging community participation and ownership in designing and maintaining public spaces.

Some examples of cities that have implemented these strategies are Copenhagen in Denmark, Curitiba in Brazil, and Portland in Oregon. These cities have shown that urban design can increase active transportation rates and improve health outcomes among their residents.

Another way that urban design can promote physical activity is by providing access to urban green spaces, such as parks and gardens. Urban green spaces are areas with natural or semi-natural vegetation within or near urban areas. Urban green spaces can provide multiple benefits for health, such as improving air quality, moderating temperature extremes, reducing noise pollution, and enhancing mental well-being.

Moreover, urban green spaces can offer opportunities for recreational physical activity, such as jogging, playing sports, or gardening. Urban green spaces can also foster social interactions and community cohesion by providing venues for gatherings, events,
and celebrations.

However, many urban areas lack adequate access to urban green spaces. According to a report by the WHO, only 20% of urban residents in low-income countries have access to urban green spaces within 300 meters from their homes. The report also found that urban green spaces are often unevenly distributed, with disadvantaged groups having less access than affluent groups.

Therefore, urban design should aim to create more and better urban green spaces that are accessible, inclusive, and diverse. Some of the strategies that urban designers can use to achieve this goal are:

• Increasing the quantity and quality of urban green spaces by creating new parks, gardens, or green roofs, or by restoring degraded or abandoned areas.
• Improving the accessibility and connectivity of urban green spaces by creating green corridors, trails, or bridges that link them to other destinations.
• Enhancing the diversity and functionality of urban green spaces by providing different types and sizes of spaces that cater to different needs and preferences.
• Promoting the use and management of urban green spaces by involving local communities and stakeholders in planning, designing, and maintaining them.

Some examples of cities that have implemented these strategies are Singapore, Medellin in Colombia, and Vancouver in Canada. These cities have shown that urban design can increase access to urban green spaces and improve health outcomes among their residents.

Conclusion

In conclusion, urban design can promote physical activity and reduce the risk of chronic diseases by creating environments that encourage walking, cycling, and other forms of active transportation, and by providing access to urban green spaces, such as parks and gardens. Urban design can also have other positive impacts on health, such as reducing stress, enhancing social capital, and increasing happiness. Therefore, urban design should be considered as a key strategy for improving public health and well-being in cities.

References

• Designing cities for health: how to change urban environments for the better, a news article by the World Health Organization that highlights some examples of innovative urban design for health.
• Urban Planning and Public Health at CDC, a report by the Centers for Disease Control and Prevention that summarizes the links between urban planning and public health, and provides recommendations for collaboration and action.
• The association between urban sprawl and obesity: Is it a two-way street?, a journal article that examines the causal relationship between urban sprawl and obesity using longitudinal data.
• Urban green spaces: a brief for action, a report by the World Health Organization that provides evidence and guidance on the benefits of urban green spaces for health.
• Singapore: A model city for water management, a news article by the United Nations Environment Programme that showcases how Singapore has transformed its urban landscape with water-sensitive design.
• Medellín’s ‘green corridors’ cool down an overheated city, a news article by The Guardian that describes how Medellín has created green corridors to connect its neighborhoods and improve its climate resilience.
• Vancouver: A sustainable city, a news article by The Economist Intelligence Unit that highlights how Vancouver has achieved high levels of sustainability and livability with its urban design policies.

Cars have been a dominant mode of transportation in many cities around the world for decades, but they also pose significant challenges to the environment, public health, and urban livability. Reducing car dependence in cities can have various benefits for the planet and the people, such as:

• Lowering greenhouse gas emissions and air pollution. Cars are a major source of carbon dioxide and other pollutants that contribute to global warming and harm human health. According to the World Health Organization, air pollution causes 4.2 million deaths each year¹. By shifting to more sustainable modes of transport, such as public transit, walking, and cycling, cities can reduce their carbon footprint and improve their air quality.
• Improving physical and mental health. Driving can also increase the risk of obesity, cardiovascular diseases, diabetes, and stress². On the other hand, active transportation, such as walking and cycling, can promote physical activity, reduce sedentary behavior, and enhance mental wellbeing³. Studies have shown that people who commute by bike or foot are happier, healthier, and more productive than those who drive⁴.
• Enhancing urban livability and social cohesion. Cars can also negatively affect the quality of life and social fabric of cities. They take up valuable space that could be used for parks, plazas, playgrounds, and other public amenities. They also create noise, congestion, and safety hazards that discourage people from interacting with each other and enjoying their surroundings. By reducing car dependence, cities can reclaim their streets for people and create more livable, vibrant, and inclusive communities.

How to Reduce Car Dependence in Cities

Reducing car dependence in cities is not an easy task, but it is possible with the right policies, incentives, and infrastructure. Some of the strategies that cities can adopt include:

• Expanding and improving public transport systems. Public transport is a key alternative to cars that can provide efficient, affordable, and accessible mobility for urban residents. Cities should invest in expanding their public transport networks to cover more areas and modes, such as buses, trains, trams, subways, ferries, etc. They should also improve the quality and reliability of their public transport services by using smart technologies, integrated ticketing systems, real-time information, etc.
• Promoting walking and cycling. Walking and cycling are the most sustainable and healthy modes of transport that can also enhance the livability and attractiveness of cities. Cities should encourage walking and cycling by providing safe, comfortable, and convenient infrastructure, such as sidewalks, bike lanes, bike-sharing schemes, pedestrian crossings, traffic calming measures, etc. They should also raise awareness and education about the benefits of active transportation and create a culture of walking and cycling among their citizens.
• Restricting or discouraging car use. Cities should also implement policies and measures that restrict or discourage car use in certain areas or times, such as congestion pricing, parking fees or limits, low-emission zones, car-free days or zones, etc. These policies can help reduce traffic demand and congestion, as well as generate revenue that can be used for improving public transport or other urban services.

Conclusion

Reducing car dependence in cities is a crucial step towards creating a more sustainable, healthy, and livable urban future. By shifting to more sustainable modes of transport, such as public transit, walking, and cycling, cities can lower their greenhouse gas emissions and air pollution, improve their physical and mental health, and enhance their urban livability and social cohesion. To achieve this goal, cities need to adopt a comprehensive and integrated approach that involves expanding and improving public transport systems, promoting walking and cycling, and restricting or discouraging car use. By doing so, cities can not only survive, but thrive in the 21st century.

References

• World Health Organization. (2018). Ambient (outdoor) air quality and health. https://www.who.int/news-room/fact-sheets/detail/ambient-(outdoor)-air-quality-and-health
• Frank, L. D., Sallis, J. F., Conway, T. L., Chapman, J. E., Saelens, B. E., & Bachman, W.. (2006). Many pathways from land use to health: associations between neighborhood walkability and active transportation, body mass index, and air quality. Journal of the American Planning Association, 72(1), 75-87.
• Mueller, N., Rojas-Rueda, D., Cole-Hunter, T., de Nazelle, A., Dons, E., Gerike, R., … & Nieuwenhuijsen, M.. (2015). Health impact assessment of active transportation: A systematic review. Preventive medicine, 76, 103-114.
• Martin, A., Goryakin, Y., & Suhrcke, M.. (2014). Does active commuting improve psychological wellbeing? Longitudinal evidence from eighteen waves of the British Household Panel Survey. Preventive medicine, 69, 296-303.

Cities are complex and dynamic systems that affect the well-being of their inhabitants and the environment. How can we design and manage cities that are happy, healthy, and self-sufficient? In this essay, I will explore some of the best practices and examples of cities that have achieved these goals or are striving to do so, using quantitative indicators and data-driven arguments.

Happiness is a subjective and multidimensional concept that depends on various factors such as social, economic, cultural, and psychological aspects. However, some common elements that contribute to happiness in cities are: a sense of belonging and community, access to nature and green spaces, opportunities for learning and creativity, safety and security, and quality of life. According to the World Happiness Report 2020¹, some of the happiest cities in the world are Helsinki, Aarhus, Wellington, Zurich, and Copenhagen. These cities share some features such as high levels of trust, social cohesion, civic engagement, generosity, and freedom. These features can be measured by indicators such as the percentage of people who feel they have someone to count on in times of trouble, the percentage of people who volunteer or donate to charity, the percentage of people who feel free to make life choices, and the level of perceived corruption¹. Moreover, these cities also score high on other indicators of well-being such as life expectancy, income per capita, environmental quality, and education².

Health is another important dimension of well-being that is influenced by the physical and social environment of cities. A healthy city is one that provides its residents with adequate and equitable access to health care, sanitation, hygiene, nutrition, and physical activity. A healthy city also minimizes the exposure to pollution, noise, stress, and infectious diseases. The World Health Organization (WHO) has initiated the Healthy Cities programme³ since 1986 to promote health and well-being in urban settings. Some examples of healthy cities are: El Hierro in Spain⁴, which uses renewable energy sources and has a hydro-wind power station; Findhorn in Scotland⁴, which is an ecovillage that grows its own food and has a low carbon footprint; and Masdar City in UAE⁵, which is a planned city that aims to be carbon-neutral and zero-waste. These cities can be evaluated by indicators such as the percentage of renewable energy consumption, the greenhouse gas emissions per capita, the air quality index, the access to clean water and sanitation facilities, the obesity rate, the infant mortality rate, and the vaccination coverage⁶.

Self-sufficiency is the ability of a city to produce or obtain the resources it needs without depending on external sources. A self-sufficient city is more resilient to shocks and crises such as climate change, pandemics, or conflicts. A self-sufficient city also reduces its ecological impact and contributes to global sustainability. Some ways to achieve self-sufficiency in cities are: using renewable energy sources such as solar, wind, or biomass; implementing circular economy principles such as reducing, reusing, and recycling waste; promoting local food production such as urban agriculture or vertical farming; and fostering local innovation and entrepreneurship such as maker spaces or 3D printing. Some examples of self-sufficient cities are: Tokelau in New Zealand⁴, which is the first place where 100% of electricity power is generated through solar panels; Xiong’an New Area in China⁵, which is a planned city that aims to be a model of sustainability; and Barcelona in Spain⁷, which has launched the Self-Sufficient City project⁷ to transform its neighborhoods into productive units. These cities can be measured by indicators such as the energy intensity, the waste generation rate, the recycling rate, the food self-reliance ratio, the innovation index, and the local employment rate⁸.

In conclusion, fostering a happy, healthy, and self-sufficient city is a challenging but rewarding task that requires a holistic and data-driven approach. By using quantitative indicators and data-driven arguments based on existing or emerging cities around the world ⁹, we can create more livable and sustainable urban environments for ourselves and future generations.

References:

• World Happiness Report 2020
• OECD Better Life Index
• WHO Healthy Cities
• Sustainability | Free Full-Text | Methodology for Establishing Well-Being Urban Indicators at the District Level to be Used on the CityScope Platform
• Urban well-being indicators: learnings from a participatory adjustment …
• Defining and measuring urban sustainability: a review of indicators
• Urban Wellbeing in the Contemporary City | SpringerLink
• Big Data-Driven Urban Management: Potential for Urban Sustainability – MDPI
• How Big Data Solves the Urban Planning Challenge?

Active transport and transit are modes of travel that involve human-powered movement, such as walking, cycling, or using public transportation. These modes of travel have many benefits for the city and its residents, compared to cars and driving, which have many disadvantages. In this essay, I will discuss some of the benefits of active transport and transit, and some of the drawbacks of cars and driving.

One of the main benefits of active transport and transit is that they promote physical activity and health. People who walk, bike, or take transit are likely to be more active in their leisure time, and meet the recommended levels of physical activity for health benefits. Higher levels of daily exercise help lower the risk of heart disease, stroke, high blood pressure, some cancers, type 2 diabetes, and mental health problems ¹². On the other hand, cars and driving are associated with sedentary lifestyles, obesity, and chronic diseases. Cars also emit harmful pollutants that affect the air quality and the respiratory health of the population ³⁴.

Another benefit of active transport and transit is that they reduce greenhouse gas emissions and environmental impacts. Cars are one of the major sources of carbon dioxide and other greenhouse gases that contribute to global warming and climate change. These gases can also cause acid rain, which damages the soil, water, and vegetation. Active transport and transit use less or no fossil fuels, and therefore have lower carbon footprints. They also reduce noise pollution and traffic congestion, which improve the livability and attractiveness of the city ⁵⁶.

A third benefit of active transport and transit is that they are more economical and equitable. Cars are very expensive to own, operate, and maintain. They also require a lot of infrastructure, such as roads, bridges, parking lots, and gas stations, which cost money to build and repair. Active transport and transit are more affordable and accessible for people from different income levels and backgrounds. They also support local businesses and tourism, as people can explore the city more easily and conveniently ⁷⁸.

In conclusion, active transport and transit have many advantages over cars and driving for the city and its residents. They enhance physical activity and health, reduce environmental impacts and emissions, and save money and resources. A city that prioritizes active transport and transit over cars and driving is a city that is healthier, greener, and more vibrant.

15-minute neighbourhoods are a concept of urban planning that aims to create compact, well-connected, and diverse communities where residents can access most of their daily or weekly needs within a short walk or bike ride from their homes. The idea is to reduce car dependency, promote active transportation, improve air quality, enhance social cohesion, and support local businesses. 15-minute neighbourhoods are also seen as a way to increase health resilience and adaptability in the face of challenges such as pandemics, climate change, and economic shocks.

The term 15-minute neighbourhood was popularized by Carlos Moreno, a professor at the Sorbonne University in Paris, who advised the city’s mayor Anne Hidalgo on her plan to transform Paris into a “city of 15 minutes” ¹. Moreno’s vision is based on four pillars: proximity, diversity, density, and ubiquity. Proximity means that people can access essential services and amenities within a short distance from their homes. Diversity means that there is a mix of land uses, housing types, and activities in each neighbourhood. Density means that there is enough population and activity to support local businesses and public services. Ubiquity means that there is a network of public spaces and infrastructure that connects different neighbourhoods and enables mobility and accessibility for all.

The benefits of 15-minute neighbourhoods are manifold. For residents, they offer convenience, choice, affordability, and quality of life. By reducing the need to travel long distances by car or public transit, they save time and money, lower stress levels, and increase physical activity. By providing a variety of options for living, working, shopping, learning, playing, and socializing within walking distance, they foster a sense of community, belonging, and identity. By enhancing the attractiveness and livability of each neighbourhood, they increase property values and economic opportunities.

For the environment, 15-minute neighbourhoods contribute to reducing greenhouse gas emissions, improving air quality, and preserving natural resources. By encouraging walking and cycling as the main modes of transportation, they reduce the reliance on fossil fuels and the associated pollution and congestion. By promoting compact and efficient land use patterns, they limit urban sprawl and the loss of agricultural land and green spaces. By integrating nature-based solutions such as urban forests, gardens, parks, and green roofs, they enhance biodiversity, mitigate heat islands, and improve stormwater management.

For society as a whole, 15-minute neighbourhoods support social equity, inclusion, and justice. By providing access to basic services and amenities for all residents regardless of their income, age, gender, ethnicity, or ability, they reduce social disparities and improve health outcomes. By creating opportunities for interaction and participation among diverse groups of people, they strengthen social capital and civic engagement. By fostering a culture of cooperation and solidarity among neighbours, they enhance social resilience and adaptability in times of crisis.

In conclusion, 15-minute neighbourhoods are a promising concept of urban planning that can create prosperous healthy communities for the 21st century. They are not only a matter of physical design but also of social innovation. They require a collaborative approach among various stakeholders such as governments, planners, developers, businesses, civil society organizations, and residents. They also require a shift in mindset from thinking in terms of zones and sectors to thinking in terms of places and people.

References:

¹: What are 15-Minute Cities? – Geography Realm
(1) 15-minute neighbourhoods | The New Official Plan – Engage Ottawa. https://engage.ottawa.ca/the-new-official-plan/news_feed/15-minute-neighbourhoods.
(2) What are 15-Minute Cities? – Geography Realm. https://www.geographyrealm.com/what-are-15-minute-cities/.
(3) 7 Rules for Creating “15-Minute Neighborhoods” – Strong Towns. https://www.strongtowns.org/journal/2019/9/6/7-rules-for-creating-15-minute-neighborhoods.
(4) What is a 15-minute neighbourhood? | Healthy streets – Smart Transport. https://www.smarttransport.org.uk/insight-and-policy/latest-insight-and-policy/what-is-a-15-minute-neighbourhood.