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Open Access

Peer-reviewed

Research Article

What Are the Health Benefits of Active Travel? A Systematic Review of Trials and Cohort Studies

Affiliation Faculty of Public Health and Policy, London School of Hygiene and Tropical Medicine, London, United Kingdom

* E-mail: [email protected]

Affiliation General and Adolescent Paediatrics Unit, UCL Institute of Child Health, London, United Kingdom

Lucinda E. Saunders,
Judith M. Green,
Mark P. Petticrew,
Rebecca Steinbach,
Helen Roberts

Published: August 15, 2013
https://doi.org/10.1371/journal.pone.0069912
Reader Comments

Increasing active travel (primarily walking and cycling) has been widely advocated for reducing obesity levels and achieving other population health benefits. However, the strength of evidence underpinning this strategy is unclear. This study aimed to assess the evidence that active travel has significant health benefits.

The study design was a systematic review of (i) non-randomised and randomised controlled trials, and (ii) prospective observational studies examining either (a) the effects of interventions to promote active travel or (b) the association between active travel and health outcomes. Reports of studies were identified by searching 11 electronic databases, websites, reference lists and papers identified by experts in the field. Prospective observational and intervention studies measuring any health outcome of active travel in the general population were included. Studies of patient groups were excluded.

Twenty-four studies from 12 countries were included, of which six were studies conducted with children. Five studies evaluated active travel interventions. Nineteen were prospective cohort studies which did not evaluate the impact of a specific intervention. No studies were identified with obesity as an outcome in adults; one of five prospective cohort studies in children found an association between obesity and active travel. Small positive effects on other health outcomes were found in five intervention studies, but these were all at risk of selection bias. Modest benefits for other health outcomes were identified in five prospective studies. There is suggestive evidence that active travel may have a positive effect on diabetes prevention, which may be an important area for future research.

Conclusions

Active travel may have positive effects on health outcomes, but there is little robust evidence to date of the effectiveness of active transport interventions for reducing obesity. Future evaluations of such interventions should include an assessment of their impacts on obesity and other health outcomes.

Citation: Saunders LE, Green JM, Petticrew MP, Steinbach R, Roberts H (2013) What Are the Health Benefits of Active Travel? A Systematic Review of Trials and Cohort Studies. PLoS ONE 8(8): e69912. https://doi.org/10.1371/journal.pone.0069912

Editor: Jonatan R. Ruiz, University of Granada, Spain

Received: January 31, 2013; Accepted: June 13, 2013; Published: August 15, 2013

Copyright: © 2013 Saunders et al. This is an open-access article distributed under the terms of the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original author and source are credited.

Funding: This project was funded by the National Institute for Health Research Public Health Research programme (project number 09/3001/13). The views and opinions expressed herein are those of the authors and do not necessarily reflect those of the Department of Health. The funders had no role in the design, conduct or reporting of project findings.

Competing interests: The authors have declared that no competing interests exist.

The link between physical activity and health has long been known, with the scientific link established in Jerry Morris' seminal study of London bus drivers in the 1950s [1] . There is also good ecological evidence that obesity rates are increasing in countries and settings in which ‘active travel’ (primarily walking and cycling for the purpose of functional rather than leisure travel) is declining [2] , [3] . Given that transport is normally a necessity of everyday life, whereas leisure exercise such as going to a gym may be an additional burden, and is difficult to sustain long term, [4] , [5] encouraging ‘active travel’ may be a feasible approach to increasing levels of physical activity [6] . It is therefore plausible to assume that interventions aimed at increasing the amount of active travel within a population may have a positive impact on health. This has been the underlying rationale for recent public health interest in transport interventions aiming to address the obesity epidemic and a range of other health and social problems [7] ; for example, “For most people, the easiest and most acceptable forms of physical activity are those that can be incorporated into everyday life. Examples include walking or cycling instead of travelling by car, bus or train” [8] . Active travel is seen by policy makers and practitioners as not only an important part of the solution to obesity, but also for achieving a range of other health and social goals, including reducing traffic congestion and carbon emissions [9] .

It has been recommended that the public health community should advocate effective policies that reduce car use and increase active travel [10] . One recent overview concluded that active travel policies have the potential to generate large population health benefits through increasing population physical activity levels, and smaller health benefits through reductions in exposures to air pollution in the general population [6] . However, while a systematic review [11] has found that non-vigorous physical activity reduces all-cause mortality, the two studies which looked at active commuting alone [12] , [13] found no evidence of a positive effect. There are a number of reasons why active travel may not contribute to overall physical activity levels. Some studies of young children have found no differences in overall physical activity levels for active and non-active commuters [14] , [15] , [16] , perhaps because the distance walked to school may simply be too short to make a significant contribution. For both children and adults, it is unclear how far individuals may offset the extra effort of cycling or walking with additional food intake, or by reducing physical activity in other areas of everyday life. Additionally, there is evidence that the health benefits of exercise are not shared equally across populations, with the cultural and psychological meanings of activities such as walking or cycling potentially influencing their physiological effects [17] , [18] .

A reliable overview of the strength of the scientific evidence is therefore needed because the causal pathways between active travel and health outcomes such as obesity are likely to be complex, and promoting active travel may have unintended adverse consequences [19] , for example by reducing leisure activity.

Existing studies show a mixed picture on the relationship between active travel and health outcomes including obesity [20] . Recent systematic reviews have focussed almost exclusively on cross-sectional studies [20] , [22] , [23] , or one narrow health outcome [24] or on combined leisure and transport activity [25] . Obesity is a particular focus because the rise in the prevalence of obesity over the past 30–40 years has occurred in tandem with the decline of active travel, and overweight and obesity are now the fifth leading risk for death globally as well as being responsible for significant proportions of the disease burden of diabetes (44%), ischaemic heart disease (23%) and some cancers (7–41%) [21] .

Given the widespread promotion of active travel for reducing obesity in particular, and improving the public health in general, it is perhaps surprising that is, to date, no clear evidence on its effectiveness. To address this gap, a systematic review of evidence from empirical studies was carried out with the objective of assessing the health effects of active travel specifically (rather than of physical activity in general, where the evidence is already well-established). This review was undertaken to identify and synthesise the relevant empirical evidence from intervention studies and cohort studies in which health outcomes of active travel have been purposively or opportunistically measured to assess the impact of active travel on obesity and other health outcomes.

Eleven databases were searched for prospective and intervention studies of any design (Cochrane Library, CINAHL Plus, Embase, Global Health, Google Scholar, IBSS, Medline, PsychInfo, Social Policy and Practice, TRIS/TRID, Web of science – full details in Table 1 ). The review protocol is available on request from the authors. The search strategy adapted the search terms developed by Hoskings et al. [26] (2010 Cochrane Review) and Bunn et al. [27] (2003) to create a master search strategy for Medline (see Appendix S3 ) which was then adapted as needed to fit each database (The exact search strategy used in each database is available from the corresponding author). No time, topic or language exclusions or limits were applied. Hand-searching of relevant studies was also conducted, and bibliographies of identified papers were checked along with those of papers already known to the researchers. The PRISMA flow chart, PRISMA checklist and search strategy are included in Appendices S1, S2, and S3 respectively.

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https://doi.org/10.1371/journal.pone.0069912.t001

Two reviewers independently identified potentially relevant prospective studies. If it was not clear from the title and abstract whether the article was relevant to active travel, then the paper was reviewed in detail. Non-English language studies were eligible for inclusion, though no relevant studies were identified. One reviewer then screened the articles using the following inclusion criteria:

Prospective study examining relationship between active travel and health outcomes; or study evaluating the effect of an active travel intervention; and
Active travel (walking or cycling for transport rather than work or leisure) measured in a healthy population (e.g. using self report measures, or use of pedometers); and
Health outcome included.

Retrospective and single cross-sectional studies (e.g. one-off surveys) were excluded.

One reviewer extracted data including information on methods, outcomes (as adjusted relative risks, or hazard ratios; if these were not available or calculable, other effect measures were extracted – e.g. mean changes), populations and setting for each study. The quality assessment was conducted using a standardized evaluation framework, the ‘Evaluation of Public Health Practice Projects Quality Assessment Tool’ (EPHPP) al. [28] [29] . Two reviewers independently reviewed each study and discussed any differences to produce consensus scores for each study against each quality criterion (see Table 4 ).

Twenty-four studies reported in thirty-one papers were included (see Tables 2 and 3 ). Five were prospective cohort studies with obesity-related outcomes, all in children; fifteen were prospective cohort studies with other health outcomes; and five were intervention studies with other health outcomes (details of excluded studies available on request from the authors). For the prospective cohort studies the results are presented adjusted for covariates. There was variation in what adjustments were made by different studies but the adjustments did not have large impacts on effect size. Details of the methodological assessment of each paper are included in Table 4 .

https://doi.org/10.1371/journal.pone.0069912.t002

https://doi.org/10.1371/journal.pone.0069912.t003

https://doi.org/10.1371/journal.pone.0069912.t004

1. Studies in adults

Eighteen studies in adults were identified; five intervention studies and thirteen prospective cohort studies.

1.1 Intervention studies.

The intervention studies included adults in north-west Europe and measured multiple health outcomes including fitness, blood pressure, cholesterol, oxygen uptake, and body weight [30] , [31] , [32] , [33] , [34] , [35] , [36] ; none measured obesity directly. Three studies found improvements in fitness measures in the intervention group compared with the control group [30] , [33] , [35] , [36] , one found increased physical activity levels [31] , [32] , [37] but one did not [35] , [36] , two found no significant change in body weight [31] , [32] , [35] , [36] and one found significantly higher scores for 3 of the 8 domains of the SF-36 in the intervention group [34] . All these studies were at risk of selection bias and none reported baseline differences between intervention and control groups for potential confounders [30] , [31] , [32] , [33] , [34] , [35] , [36] , [37] . However, all five studies were rated moderately overall. All but one [30] were controlled with appropriate statistical analyses. All but one [34] had low levels of drop-out and ensured that the intervention was consistently applied.

1.2. Prospective Cohort Studies.

The 13 prospective cohort studies of adults (described below) [12] , [13] , [38] , [39] , [40] , [41] , [42] , [43] , [44] , [45] , [46] , [47] , [48] , [49] , [50] , [51] covered a range of health outcomes. Eight were conducted in Scandinavia [12] , [38] , [39] , [40] , [42] , [43] , [44] , [45] , [46] , [47] . This may reflect the longer history of higher population levels of active travel, as a result of which questions on active travel have been included in population surveys over recent decades. Overall, these studies reported conflicting findings when measuring similar mortality and cardiovascular outcomes, with the exception of diabetes where the 2 studies both found statistically significant positive results for active travellers compared with non-active travellers and hint at a dose-response relationship [43] [52] .

Five studies investigated all cause mortality. One study in Denmark [38] found a significantly lower all-cause risk of mortality in cycle-commuters compared with non-cyclists - this was not found in a second such study in Finland [12] . Batty et al. (2001) [13] also found no statistically significant differences for 12 mortality endpoints between men in London, UK who actively travelled more or less than 20 minutes on their journey to work. Matthews et al. (2007) [48] studied women in China and found no significant relationship between walking and cycling for transport and all cause mortality [48] . Besson et al (2008) [53] studied men and women in Norfolk, UK and found a non-significant reduced risk of all cause mortality in those who travelled actively (measured as more than 8 metabolic equivalent task values (MET.h.wk −1 )). None of these studies were rated consistently strong or moderate across all quality criteria. However they did all measure different levels of active travel among participants, which was a strength.

Five studies reported on cardiovascular outcomes. Besson et al.(2008) [53] found no significant reduction in cardiovascular mortality risk among active travellers whereas Barengo (2004) [12] in Finland found it to be significantly lower (adjusted hazard ratio 0.78 [CI: 0.62–0.97]) only among women actively travelling 15–29 minutes each way to work compared with those travelling less than 15 minutes each way but not in those travelling more than 30 minutes each way, and not in men. Hu et al (2005, 2007, 2007) [42] , [44] , [45] , also measured Coronary Heart Disease and found a significant relationship in women who travelled 30+ minutes per day (0.80 [CI:0.69–0.92]) compared with those who did not travel actively at all. Like Barengo (2004) [12] , they found no relationship between active travel and Coronary Heart Disease (CHD) in men. Barengo (2005) [39] found no difference in hypertension risk between those travelling more or less than 15 minutes each way to work. Hayashi et al. (1999) [41] found a statistically significant reduced risk of hypertension in those men in Osaka, Japan who walked 21 minutes or more to work compared with men who walked less than 10 minutes (adjusted relative risk 0.70 [CI: 0.59–0.95]). However, it was not clear from either of these papers how frequently the active travellers walked to work. Wagner et al. (2001, 2002, 2003) [49] , [50] , [51] found a statistically non-significant increase in risk of CHD events in men walking and cycling to work, although the amount of exercise taken while actively commuting was not recorded.

Four studies examined health outcomes other than all cause mortality or cardiovascular disease. Two studies found significant benefits of active travel for reducing diabetes risk. A study in Japan by Sato et al found a 27% reduced odds of type 2 diabetes among men who walked more than 21 minutes to work compared with those who walked less than 10 minutes (CI:0.58–0.92) [52] . A study in Finland [43] found the relative risk for Type 2 diabetes to be 34% lower among active travellers travelling 30 minutes or more per day compared with those not travelling actively (CI: 0.45–0.92). Luoto et al. 2000 [47] reported a non-significant reduction in relative breast cancer risk at 15 years follow-up of 0.87 (CI: 0.62–1.24) in women who actively travelled more than 30 minutes each day. Moayyeri et al. (2010) found no significant association between active travel and bone strength and fracture risk, but the numbers of study participants who travelled actively were extremely small [54] .

2. Studies in children

No intervention studies in children were identified. Four prospective cohort studies were identified with obesity outcomes and two with other health outcomes.

2.1 Obesity.

One prospective cohort study measured the BMI of children aged 13 and again two years later in the Netherlands and Norway [55] . This study found that those children who continued to cycle to school throughout the study period were less likely (OR 0.44, 95% confidence interval 0.21,0.88) to be overweight than those who did not cycle to school, those who took up cycling and those who stopped cycling to school. Also those who stopped cycling to school during the study were more likely to be overweight than the other groups combined (OR 3.19, 95% confidence interval 1.41, 7.24). However the authors acknowledged that there were some limitations to this study including uncontrolled confounding variables and a relatively high dropout of 56% of participants between baseline and follow-up measurements. A study in Denmark and Sweden with six year follow-up of children from aged nine found no significant association between the obesity measures (BMI, skin-folds and waist circumference) and travel mode [56] [29] . Three other prospective cohort studies with obesity outcomes were all conducted in North America and included children aged ten years or younger at baseline who were followed up for between six months and two years [57] , [58] , [59] . BMI measurements were taken in all three studies and skinfold measurements were taken in two of the studies. There was no significant association between active travel and the obesity outcome measures in any of the studies. All three studies were rated low on the quality assessment measure as no data on baseline differences between groups were presented.

2.2 Other health outcomes.

Two studies examined health outcomes other than obesity. One study conducted in Denmark and Sweden found that children who cycled to school in Denmark had significantly better cardio-respiratory fitness [40] and cardiovascular risk markers than those who did not [56] . This study took a range of measures of school children aged 9 and repeated the measurements after six years. In Sweden, children who cycled to school increased their fitness 13% more than those who used passive modes and 20% more than those who walked during the six year period. Children who took up cycling during the follow up period increased their fitness by 14% compared with those who did no t [29] . However, no significant association between travel mode to school and cardiovascular risk factors was found in the Swedish arm of the study. Interestingly, the Danish arm of the study found that walkers had the same fitness levels as those who travelled by ‘passive’ modes [56] . While the study scored moderately well for selection bias (76% participation in Denmark), drop out from this study was 60% in Sweden and 43% in Denmark. This study, as was the case for many of the prospective cohort studies, may have been at risk of contamination or co-intervention as monitoring during the follow-up period was not reported. Lofgren et al. (2010) [46] also studied children actively travelling to school in Malmö, Sweden and measured a range of bone health indicators but found no significant relationship. This study scored relatively well in the quality assessment, with good controlling of confounders and high participation levels, although as with all the prospective cohort studies scored weak on study design.

This is the first review to bring together all prospective observational and intervention studies to give an overview of the evidence on health effects of active travel in general. Previous systematic reviews of health outcomes of active travel have included primarily cross-sectional studies from which reliable inferences about causality cannot easily be drawn, or have relied on indirect evidence on the effects of physical activity on health, as opposed to the effects of active travel. Although we found no prospective studies of active travel with obesity as a primary outcome in adults, and no significant associations between obesity and active travel in studies which included children, for other health outcomes small positive health effects were found in groups who actively travelled longer distances including reductions in risk of all cause mortality [38] , hypertension [41] , and in particular Type 2 diabetes [43] , [52] .

One challenge to synthesising and using this evidence is that “active travel” is not defined consistently across studies, and the definition is dependent on what is considered normal in a particular setting. For example Luoto (2000) [47] , and Barengo (2004, 2005) [12] , [39] considered active travel to be more than 30 minutes per day and inactive travel to be less than 30 minutes per day. Batty (2001) [13] , Sato (2007) [52] and Hayashi (1999) [41] however considered active travel to be more than 20 minutes per day. Differences in health outcomes between people who actively travel 29 minutes per day and those who travel 31 minutes per day are unlikely, so differences between active and sedentary populations may be masked by the methods by which active travel is defined and reported. Meanwhile Besson (2008) [53] and Moayyeri (2010) [54] considered active travel to be more than 8 metabolic equivalent task (MET) hours per week while Matthews (2007) [48] considered it to be more than 3.5 metabolic equivalent task hours per day which may reflect differences in norms between UK and China in terms of active travel.

In light of this, users of the findings of this and similar reviews need to consider the extent to which we can generalise between studies conducted in different countries or settings. In particular, the amount of exertion required to travel actively may be greater in some settings than others for the same journey time, due to differences in congestion, terrain and climate. In countries where current levels of physical activity are low (such as the UK, where only 39% of men and 29% of women achieve 30 minutes of moderate intensity physical activity of any type five times a week [60] [61] ) adding 30 minutes of active travel per day might well produce much larger changes in health at a population level than were measured in non-UK studies. The prospective cohort studies also tended to focus on travel to work or school rather than active travel for general transportation, which again may limit generalisability.

The study by Cooper et al. (2008) [40] of school children in Odense, Denmark found that 65% of boys and girls walked or cycled to school, a much higher proportion than is currently found in the UK. However, journey times were less than 15 minutes for the majority of active travellers so the health effects of active travel for such short periods are difficult to measure in isolation. This highlights one of the difficulties of assuming active travel to school in young people to be a major source of physical activity, as it is common for children only to walk or cycle to school when the journey time is relatively short. In adults as little as 10 minutes of physical activity are acceptable to contribute to their weekly physical activity target of minimum 150 minutes. However children aged five – 18 are expected to be physically active for a minimum of 420 minutes per week [8] so a short active commute to school will not make a significant contribution to their overall physical activity requirements. The study by Lofgren et al. [46] included a study population with fairly high levels of physical activity overall and half the participants were active travellers, which makes it difficult to attribute health outcomes to active travel alone, as active travel may not contribute significantly to participants overall physical activity levels.

De Geus et al. (2007) [30] highlighted one of the difficulties of measuring active travel in intervention studies as they found that study participants cycled 13% faster when their fitness was being measured compared to their usual speed on their daily cycle commute. The process of measuring active travel can therefore result in an over-estimate of the health benefits conferred by active travel. It is also not clear whether levels of active travel impact on levels of other types of physical activity such as sport and leisure. This relationship has been explored by, among others, Dombois et al who found no relationship between levels of sports activity and mode of travel in adults in the Swiss Alps [62] , and also by Santos et al who found a more complex relationship between different types of activity in children in Portugal [63] . Thus issues including type of terrain, problems of definition, study design and the difficulty of disentangling the effects of active travel from more general physical activity make synthesis difficult.

There is a particular challenge in measuring health outcomes in children because some health outcomes relating to physical activity can take many years to develop. For example an intervention study by Sirard et al. involving children in the USA measured moderate-to-vigorous physical activity (MVPA) in a randomised controlled trial with 12 participants and a two week duration [37] . However, it could not be included in this review because it did not measure a health outcome.

This review also highlights the difficulty in measuring health outcomes of active travel in the general population. In prospective cohort studies if the follow-up period is short then it may not be possible to measure health effects that take many years to appear. Conversely in those studies which do have long follow-up periods of many years there is the risk that active travel has not been consistently adhered to throughout the follow up period.

The likelihood of health outcomes will depend on the context within which individuals are travelling – length of journey, frequency of travel, nature of the terrain, risk of injury, levels of air pollution and so on as well as other aspects of the lifestyles of the participants. For example travelling actively may mean that the individual is more or less likely to be physically active at other times, or they may modify their diet. It may mean that they are more or less likely to strengthen social networks. It is also important to note that active travel not only potentially benefits health by way of physical activity but may also off-set air pollution from motorised vehicles and contribute to social and environmental goals such as improving social cohesion and reducing CO 2 emissions. These combined benefits are a potent argument for promoting active travel, and emphasise the importance of models which incorporate both health and non-health benefits [64] , [65] such as carbon dioxide emissions.

Finally, designing searches which are both sensitive and specific is a challenge for public health systematic reviews. It is interesting to note that over 70% of the studies we identified were initially found through hand-searching, although some subsequently appeared in the database searches, which highlights the importance of a broad search not confined to electronic sources. While it is possible that studies may have been missed, our comprehensive search for studies makes it unlikely that a significant body of work has been excluded.

While the studies identified in this review do not enable us to draw strong conclusions about the health effects of active travel, this systematic review of intervention and prospective studies found consistent support for the positive effects on health of active travel over longer periods and perhaps distances, and it is of interest that there is some evidence that active travel may reduce risk of diabetes. This may be an important area for future research.

These cautious conclusions on the health impact of active travel do not, of course, mean that now is the time to confine active travel to the walk from the front door to the car door. The evidence on the effect of physical activity is sufficiently strong to suggest that the part played by active travel is well worth maintaining. Other aspects of active travel, including a reduction in pollution, and in carbon footprint are clear potential co-benefits and likely to become even more so.

Supporting Information

Appendix s1..

PRISMA flowchart.

https://doi.org/10.1371/journal.pone.0069912.s001

Appendix S2.

PRISMA checklist.

https://doi.org/10.1371/journal.pone.0069912.s002

Appendix S3.

Search strategy.

https://doi.org/10.1371/journal.pone.0069912.s003

Acknowledgments

We thank the other members of the project team (Phil Edwards, Paul Wilkinson, Alasdair Jones, Anna Goodman, John Nellthorpe and Charlotte Kelly) for their advice.

Author Contributions

Conceived and designed the experiments: LS JG MP RS HR. Performed the experiments: LS JG MP RS HR. Analyzed the data: LS JG MP RS HR. Contributed reagents/materials/analysis tools: LS JG MP RS HR. Wrote the paper: LS JG MP RS HR.

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21. World Health Organization (2011) Obesity and overweight.
28. Effective Public Health Practice Project (2009) Quality Assessment Tool for Quantitative Studies.
60. Health Survey for England (2009) Health Survey for England 2008. The Health and Social Care Information Centre.

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What Are the Health Benefits of Active Travel? A Systematic Review of Trials and Cohort Studies

Lucinda e. saunders.

1 Faculty of Public Health and Policy, London School of Hygiene and Tropical Medicine, London, United Kingdom

Judith M. Green

Mark p. petticrew, rebecca steinbach, helen roberts.

2 General and Adolescent Paediatrics Unit, UCL Institute of Child Health, London, United Kingdom

Associated Data

Conclusions

Prospective study examining relationship between active travel and health outcomes; or study evaluating the effect of an active travel intervention; and
Active travel (walking or cycling for transport rather than work or leisure) measured in a healthy population (e.g. using self report measures, or use of pedometers); and
Health outcome included.

Retrospective and single cross-sectional studies (e.g. one-off surveys) were excluded.

Twenty-four studies reported in thirty-one papers were included (see Tables 2 and and3). 3 ). Five were prospective cohort studies with obesity-related outcomes, all in children; fifteen were prospective cohort studies with other health outcomes; and five were intervention studies with other health outcomes (details of excluded studies available on request from the authors). For the prospective cohort studies the results are presented adjusted for covariates. There was variation in what adjustments were made by different studies but the adjustments did not have large impacts on effect size. Details of the methodological assessment of each paper are included in Table 4 .

1. Studies in adults

Eighteen studies in adults were identified; five intervention studies and thirteen prospective cohort studies.

1.1 Intervention studies

1.2. Prospective Cohort Studies

2. Studies in children

No intervention studies in children were identified. Four prospective cohort studies were identified with obesity outcomes and two with other health outcomes.

2.1 Obesity

2.2 Other health outcomes

Supporting Information

Appendix s1.

PRISMA flowchart.

Appendix S2

PRISMA checklist.

Appendix S3

Search strategy.

Acknowledgments

We thank the other members of the project team (Phil Edwards, Paul Wilkinson, Alasdair Jones, Anna Goodman, John Nellthorpe and Charlotte Kelly) for their advice.

Funding Statement

This project was funded by the National Institute for Health Research Public Health Research programme (project number 09/3001/13). The views and opinions expressed herein are those of the authors and do not necessarily reflect those of the Department of Health. The funders had no role in the design, conduct or reporting of project findings.

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Active Travel: How sport is revitalizing tourism

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After the bitter years of the pandemic, the tourism industry is expecting record sales again in 2024. The sports industry can also benefit from this - through partnerships, communities and many other ideas for active vacations.

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All insights at a glance

How partnerships can inspire vacation regions, sweating for rewards, hotels are increasingly adapting to trends and movements.

Tour of the Alps: Three regions, one destination

Climate change, rising prices, dwindling young talent: Alpine skiing put to the test

The world is becoming entangled in polycrises. As a result, many people are longing for positive personal experiences. Sport and travel are very popular as a balance and distraction from everyday life - especially after the years of privation and isolation caused by the pandemic. Now the opposite is happening: communities are in demand and sport in the community. Many need variety, want to discover new things and experience "once in a lifetime" moments: Adventure trips, caravanning, bikepacking and long-distance hikes are very popular. At the Sports Travel Hub at ISPO Munich 2023, these trends were lectured on and discussed for three days - and the meaningful synergies between the sports industry and tourism were considered. This is because brands can benefit massively from the increasing popularity of combining sport and travel, as consultant Maurici Carbó reports. He expects an average annual growth rate of 17.5% from 2023 to 2030. Europe is the largest market in terms of revenue share with 38%. "People want to actively shape their vacations - whether young or old," says Carbó. We present future-oriented partnerships, show how hotels are adapting to some sports trends and which tourism sectors have a long-term agenda.

Many brands from the endurance sector have recognized how important and essential partnerships are. For the success of the companies themselves, but also for the experience of the community. The US manufacturer of running shoes and running apparel Brooks is a player in the market that doesn't stand still. Otherwise, it would certainly not be able to look back on 110 years of company history today. Brooks has been cooperating with Strava - a fitness tracking app for runners and cyclists - for some time now. The reason is simple. "We monitor around one million active runners every month in the Brooks community alone. That's huge potential," emphasizes Evelina Jarbin, responsible for brand partnerships at Strava. "It is therefore a matter of course for us to be active there and offer something to the athletes," explains Lara Hasagic, Marketing Director (DACH) at Brooks.

The running product manufacturer succeeded in doing just that with the market launch of its Run Visible collection. Via Strava, wildcards gave them the chance to take part in this launch event on the island of Usedom together with over 30 influencers and brand ambassadors from Germany, Austria and Switzerland. Good for the sporting goods manufacturer, as the running-enthusiastic influencers reported on the campaign and the new products on their social media accounts with a wide reach and high visibility. The island of Usedom also benefited from the cooperation, as together with the Mecklenburg-Vorpommern Tourist Board, it was able to present itself as a running paradise and bring the island's diverse charm to life. Engagement with Strava, greater awareness of Brooks and an increase in bed bookings on Usedom - a win-win situation for all three players.

View this post on Instagram A post shared by Brooks Running 🇩🇪🇦🇹🇨🇭 (@brooksrunningde)

In the cycling community, Strava partnerships with brands from the clothing industry have been working successfully for many years. Rewards and vouchers are unlocked by uploading activities. The British label Rapha and Maap from Australia began intensifying their community relationship years ago. Cycling for discounts! This even works virtually. True to the motto "Performance pays off", you can have your virtual jersey unlocked using an indoor smart trainer on Zwift and show the community the reward for past efforts. After all, recognition is also important in sport. And just like in the running community , travel regions are now also discovering this partnership potential. "Becoming a Flandrien" is the name of a creative project from Belgium, presented by Dries Verclyte, Product Manager at Visit Flanders. Anyone who conquers the famous 59 iconic mountain and cobblestone passages in Flanders within 72 hours will become part of the cycling legend. Strava segments as travel inspiration. The reward is a cobblestone engraved with your name, which is given a place on the real Wall of Fame in the Ronde Van Vlaanderen Center in Oudenaarde. All the more reason to travel to the place dedicated to the gods of cycling .

These are the best free bike apps

View this post on Instagram A post shared by VISITFLANDERS (@visitflanders)

Resorts and hotels are currently paying more attention to the yoga sector and are responding to the increasing demand. A fitness room with mostly outdated equipment is no longer enough. People also want space for meditation, yoga and stretching. Roll out the mat and say "Namaste"! Another remarkable development is the spillover from the padel scene into tourism. Padel is growing incredibly fast. There are currently more padel players in Spain than in tennis. The hotel industry has not missed the boom either and is adapting to it. New padel courts are being built or existing tennis courts are being converted. This is because the padel community is staying longer, traveling in larger groups and venues for tournaments are gaining in importance. The signs are pointing to growth.

Tour of the Alps: three regions, one destination

In the Alpine region, new growth opportunities are being seen in destination management. The fact that vacation regions work together with various sports associations and present their presence at competitions on television in a way that is suitable for the masses is nothing new. Working with ambassadors to highlight the benefits of a region has also been common practice for a number of years. What is new, however, is that otherwise competing vacation regions are joining forces. In Tyrol, South Tyrol and Trentino, this works very well with the UCI professional cycling race Tour of the Alps. Until 2016, this cycling race was still called the Giro del Trentino, but it was then decided to expand it with new stages and routes in South Tyrol and beyond the main Alpine ridge in Tyrol. The three regions are closely linked by their identity and share common values. With the same vision and idea of cycling, they have created the Tour of the Alps. The race in April is seen as a good preparation for the Giro d'Italia - with a clear concept: short but challenging stages and as few transfers as possible. David Evangelista, Head of Communication for the Tour of the Alps, explains the advantages: "The start and finish are in one place for many stages. This means fewer emissions, less travel stress for the riders and more time for recovery. This benefits everyone, the professionals and the spectators."

View this post on Instagram A post shared by Tour of the Alps (@tourof_thealps)

Overtourism: Are the mountains running out of steam?

These examples show how tourism regions can benefit from sport through innovative marketing. Other traditional sports regions, on the other hand, are struggling to attract guests. Some winter sports resorts are worried and in some cases are already under enormous pressure. Customers are staying away, everything is becoming more expensive and the season is being shortened due to climate change. Winter sports enthusiasts who can afford it are traveling to more expensive, snow-sure areas.

View of the Matterhorn in Switzerland in winter.

However, price points and accessibility are aspects that increasingly speak against practicing winter sports . This is the result of a recent study presented in part by Prof. Dr. Ralf Roth from the German Sport University at the Sports Travel Hub of ISPO Munich 2023. There has been a decline on the slopes, particularly among 25 to 35-year-olds, compared to the demographic age distribution. Skiing has always been expensive, but prices have continued to skyrocket in recent years. Rath warns: "You have to be seriously careful here that you don't end up losing the next generation. Why can't every child have access to cross-country and alpine skiing in the Allgäu, for example?"

The rising prices are also a reason why more and more winter sports enthusiasts are turning to other activities during their vacation. Ski tours, tobogganing or snow hikes - 7 days of skiing in a row are no longer a matter of course. There is no shortage of alternatives here. The situation is quite different when it comes to travel, which still accounts for the largest share of CO 2 -footprint that most ski tourists leave behind in the snow. There is often a lack of seriously attractive public transport options that connect the cities with the ski resorts as an alternative to traveling by car. Cooperation and partnerships between ski resorts, local and long-distance public transport, cities and municipalities are major tasks for the coming years. This could also improve the image of ski tourism in the long term.

Why is the connection between sports and tourism significant?

The connection between sports and tourism provides a welcome break and distraction from everyday life, especially after the isolating pandemic years. People seek positive experiences and new adventures, leading to the popularity of trends like adventure travel, caravanning, and long-distance hiking.

How can businesses benefit from partnerships in tourism?

Partnerships, such as the one between Brooks and Strava, allow businesses to increase their brand presence and actively engage with their target audience. By collaborating with travel destinations, companies like Brooks can promote both their products and the holiday destination, thus benefiting from the growing popularity of active vacations.

What role do rewards play in the sports community?

Rewards, such as discounts and vouchers, are used in the sports community as incentives for activities. Platforms like Strava offer rewards for athletic achievements, increasing community motivation and fostering cohesion.

How are hotels adapting to sports and wellness trends?

Hotels are responding to the growing demand for sports activities and wellness offerings by adapting their facilities accordingly. In addition to fitness rooms, they now also provide space for yoga, meditation, and other activities. Furthermore, hotels recognize the trend towards sports like paddle tennis and are expanding their facilities accordingly.

What are the benefits of joint events by tourism regions?

Joint events, such as the Tour of the Alps, offer tourism regions the opportunity to strengthen their identity and attractiveness. Through collaboration, they can reach a larger audience and benefit from joint marketing efforts, leading to growth in tourism for the region.

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Where does active travel fit within local community narratives of mobility space and place?

Civil and Environmental Engineering

Research output : Contribution to journal › Article › peer-review

Encouraging sustainable mobility patterns is at the forefront of policymaking at all scales of governance as the collective consciousness surrounding climate change continues to expand. Not every community, however, possesses the necessary economic or socio-cultural capital to encourage modal shifts away from private motorized vehicles towards active modes. The current literature on ‘soft’ policy emphasizes the importance of tailoring behavior change campaigns to individual or geographic context. Yet, there is a lack of insight and appropriate tools to promote active mobility and overcome transport disadvantage from the local community perspective. The current study investigates the promotion of walking and cycling adoption using a series of focus groups with local residents in two geographic communities, namely Chicago's (1) Humboldt Park neighborhood and (2) suburb of Evanston. The research centers on analysis of the verbal transcripts. The approach combines traditional qualitative discourse analysis with quantitative text-mining tools, namely topic modeling and sentiment analysis. The aim of the analysis is to uncover the local mobility culture, embedded norms and values associated with acceptance of active travel modes in different communities. The analysis uncovers that underserved populations within diverse communities view active mobility simultaneously as a necessity and as a symbol of privilege that is sometimes at odds with the local culture. Thereby, this research expands on the walking and cycling literature by providing novel insights regarding the perceived benefits of, and barriers to, equitable promotion of these modes. The mixed methods approach to analyzing community member discourses is translated into policy findings that are either tailored to local context or broadly applicable to curbing automobile dominance. Overall, residents of both Humboldt Park and Evanston envision a society in which multimodalism replaces car-centrism, but differences in the local physical and social environments would and should influence the manner in which overarching policy objectives are met.

Active transportation
Built environment
Focus groups
Sense of community
Sentiment analysis
Topic modeling

ASJC Scopus subject areas

Aerospace Engineering
Business, Management and Accounting (miscellaneous)
Transportation
Civil and Structural Engineering
Management Science and Operations Research

This output contributes to the following UN Sustainable Development Goals (SDGs)

Access to Document

10.1016/j.tra.2018.10.023

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Local Arts and Humanities 100%
Community Arts and Humanities 100%
Space Arts and Humanities 100%
Travel Arts and Humanities 100%
space INIS 100%
communities INIS 100%
travel INIS 100%
mobility INIS 100%

T1 - Where does active travel fit within local community narratives of mobility space and place?

AU - Biehl, Alec

AU - Chen, Ying

AU - Sanabria-Véaz, Karla

AU - Uttal, David

AU - Stathopoulos, Amanda

PY - 2019/5

Y1 - 2019/5

N2 - Encouraging sustainable mobility patterns is at the forefront of policymaking at all scales of governance as the collective consciousness surrounding climate change continues to expand. Not every community, however, possesses the necessary economic or socio-cultural capital to encourage modal shifts away from private motorized vehicles towards active modes. The current literature on ‘soft’ policy emphasizes the importance of tailoring behavior change campaigns to individual or geographic context. Yet, there is a lack of insight and appropriate tools to promote active mobility and overcome transport disadvantage from the local community perspective. The current study investigates the promotion of walking and cycling adoption using a series of focus groups with local residents in two geographic communities, namely Chicago's (1) Humboldt Park neighborhood and (2) suburb of Evanston. The research centers on analysis of the verbal transcripts. The approach combines traditional qualitative discourse analysis with quantitative text-mining tools, namely topic modeling and sentiment analysis. The aim of the analysis is to uncover the local mobility culture, embedded norms and values associated with acceptance of active travel modes in different communities. The analysis uncovers that underserved populations within diverse communities view active mobility simultaneously as a necessity and as a symbol of privilege that is sometimes at odds with the local culture. Thereby, this research expands on the walking and cycling literature by providing novel insights regarding the perceived benefits of, and barriers to, equitable promotion of these modes. The mixed methods approach to analyzing community member discourses is translated into policy findings that are either tailored to local context or broadly applicable to curbing automobile dominance. Overall, residents of both Humboldt Park and Evanston envision a society in which multimodalism replaces car-centrism, but differences in the local physical and social environments would and should influence the manner in which overarching policy objectives are met.

AB - Encouraging sustainable mobility patterns is at the forefront of policymaking at all scales of governance as the collective consciousness surrounding climate change continues to expand. Not every community, however, possesses the necessary economic or socio-cultural capital to encourage modal shifts away from private motorized vehicles towards active modes. The current literature on ‘soft’ policy emphasizes the importance of tailoring behavior change campaigns to individual or geographic context. Yet, there is a lack of insight and appropriate tools to promote active mobility and overcome transport disadvantage from the local community perspective. The current study investigates the promotion of walking and cycling adoption using a series of focus groups with local residents in two geographic communities, namely Chicago's (1) Humboldt Park neighborhood and (2) suburb of Evanston. The research centers on analysis of the verbal transcripts. The approach combines traditional qualitative discourse analysis with quantitative text-mining tools, namely topic modeling and sentiment analysis. The aim of the analysis is to uncover the local mobility culture, embedded norms and values associated with acceptance of active travel modes in different communities. The analysis uncovers that underserved populations within diverse communities view active mobility simultaneously as a necessity and as a symbol of privilege that is sometimes at odds with the local culture. Thereby, this research expands on the walking and cycling literature by providing novel insights regarding the perceived benefits of, and barriers to, equitable promotion of these modes. The mixed methods approach to analyzing community member discourses is translated into policy findings that are either tailored to local context or broadly applicable to curbing automobile dominance. Overall, residents of both Humboldt Park and Evanston envision a society in which multimodalism replaces car-centrism, but differences in the local physical and social environments would and should influence the manner in which overarching policy objectives are met.

KW - Active transportation

KW - Built environment

KW - Focus groups

KW - Sense of community

KW - Sentiment analysis

KW - Topic modeling

KW - Well-being

UR - http://www.scopus.com/inward/record.url?scp=85056242039&partnerID=8YFLogxK

UR - http://www.scopus.com/inward/citedby.url?scp=85056242039&partnerID=8YFLogxK

U2 - 10.1016/j.tra.2018.10.023

DO - 10.1016/j.tra.2018.10.023

M3 - Article

AN - SCOPUS:85056242039

SN - 0965-8564

JO - Transportation Research Part A: Policy and Practice

JF - Transportation Research Part A: Policy and Practice

Maintaining health in daily life—is active travel the solution?

A scoping review

Erhaltung der Gesundheit im täglichen Leben − ist aktive Mobilität die Lösung?

Ein Scoping Review

Main Article
Open access
Published: 13 December 2023
Volume 54 , pages 121–134, ( 2024 )

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Susanne Tittlbach ORCID: orcid.org/0000-0002-6804-5251 1 ,
A. Brockfeld 1 ,
S. Kindig 1 &
M. Herfet 1

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Physical inactivity is a global public health challenge. At the same time, the societal transformation toward a sustainable and active lifestyle can be observed. Active travel (AT) is one physical activity (PA) domain and combines healthy and sustainable daily behavior. However, it is still unclear whether assumed associations between AT and health are resilient for objective and subjective health outcomes. Since published research on AT has been growing during the last decade, this scoping review aimed to update and summarize the existing evidence. Therefore, a scoping review was conducted in PubMed, Web of Science, ScienceDirect, and Cochrane Library, following PRISMA guidelines. In all, 35 papers including 4,857,918 individuals (age range: 18–93 years old) were included. AT is strongly associated with health dimensions with a great body of knowledge showing strong associations between AT and reduced risks for noncommunicable diseases (NCD), especially in comparison to non-AT. Thus, AT can play an important role to prevent the increasing prevalence of NCD. There is a limited amount of research available on health-promoting factors and subjective health. Extracted studies suggest positive connections with AT. Mostly, cycling as a form of AT seems to have a more significant positive association with health compared to walking. Longitudinal studies further support and reinforce these findings.

Systematic review and meta-analysis of reduction in all-cause mortality from walking and cycling and shape of dose response relationship

Active Commuting and Multiple Health Outcomes: A Systematic Review and Meta-Analysis

Behavioral determinants of physical activity across the life course: a “determinants of diet and physical activity” (dedipac) umbrella systematic literature review.

Avoid common mistakes on your manuscript.

Introduction

Physical inactivity is a major public health challenge. In high-income countries, noncommunicable diseases (NCD), e.g., ischemic heart disease and diabetes, are the leading causes of mortality and morbidity. For physical activity (PA) recommendations (WHO, 2020 ), minimum PA levels for achieving health-promoting and disease-preventing effects have been formulated based on scientific evidence. Accordingly, adults (≥ 18 years) should engage in at least 150–300 min of moderate-intensity aerobic PA or 75–150 min of vigorous-intensity aerobic PA or an equivalent combination of moderate- and vigorous-intensity PA throughout the week (MVPA), for substantial health benefits, and at least 2 days/week of muscle-strengthening exercise (MSE) for additional health benefits. However, the health-promoting potential of exercise (Warburton & Bredin, 2017 ) is not yet fully exploited in societies. Approximately two-thirds of adults meet the MVPA guidelines globally (Garcia-Hermoso et al., 2022 ). A higher and continuously increasing prevalence of insufficient MVPA exists in high-income countries (37%: Guthold, Stevens, Riley, & Bull, 2018 ; specifically for Germany reaching almost 55%: Bennie, de Cocker, & Tittlbach, 2021 ). PA cannot “only” represent a healthy behavior but plays a significant role in building a healthy and sustainable lifestyle (Nigg & Nigg, 2021 ). When discussing PA promotion, different dimensions of PA are analyzed: leisure-time PA (LTPA), sports, occupational PA, and active travel (AT). This paper will focus on the latter due to the mobility turnaround toward more sustainable and healthier behaviors, and subsequent increase in the popularity of cycling and walking as AT (Hoor, 2023 ).

AT, meaning muscle powered and non-motorized locomotion, such as walking, cycling, inline skating, or scootering, is further defined as travel in which the sustained physical exertion of the traveler directly contributes to their motion (Cook, Stevenson, Aldred, Kendall, & Cohen, 2022 ). Human-powered locomotion can increase health parameters, e.g., heart rate and blood pressure (Larouche, Faulkner, & Tremblay, 2016 ), activate the whole musculoskeletal system to enhance physical performance (Henriques-Neto et al., 2020 ), and challenges cognitive parameters (Phansikar & Mullen, 2019 ). Consequently, a sustainable and active lifestyle comes together in AT (Fröberg & Lundvall, 2021 ; Maltese, Gatta, & Marcucci, 2021 ; Nigg & Nigg, 2021 ; Ribeiro & Fonseca, 2022 ).

In a review of previous literature examining the associations between AT and health outcomes, it becomes obvious that there is a strong focus on children and youth (e.g., Lubans, Boreham, Kelly, & Foster, 2011 ; Voulgaris, Smart, & Taylor, 2019 ). When examining adults, selected physical health outcomes, in the sense of disease prevention, are the main focus (e.g., cardiovascular disease [CVD] mortality) (Hamer & Chida, 2008 ). Research in adults reports potential positive health effects, but also still inconsistent findings on whether AT contributes robustly to better and comprehensive health outcomes (Dinu, Pagliai, Macchi, & Sofi, 2019 ). In addition, there is a lack of thorough examination of subjective and mental health measures in terms of holistic health. The importance of health promotion factors, i.e., subjective health assessment as well as mental health, are highlighted from a salutogenic health perspective (Keyes, 2014 ). Comprehensive reviews on the associations between AT and health promoting factors, respectively mental health, cannot be found.

Increased PA is identified as the most important determinant of health benefits of AT in adults (Mueller et al., 2015 ). Until recently, it was not completely clear whether AT contributes to increasing PA levels or whether other forms of LTPA may be substituted (Saunders, Green, Petticrew, Steinbach, & Roberts, 2013 ). The systematic review of Wanjau et al. ( 2023 ) has shown that the vast majority of studies reveal no displacement of PA in other domains. Rarely (if at all) could small amounts of compensatory reduction in PA in other domains be found. This means that AT can positively increase overall levels of PA. Dual-mode travelers (walking + cycling) especially met, or were close to meeting, the recommended PA levels of at least 150 min/week, while ‘cyclists only’ met the guidelines only during spring–fall period (Stigell & Schantz, 2015 ). Also, combining AT with the use of public transport (PT) can help to meet the PA recommendations (Rissel, Curac, Greenaway, & Bauman, 2012 ; Lachapelle, Frank, Saelens, Sallis, & Conway, 2011 ).

Oriented to the research gaps listed, and due to the fact that published research on AT has been growing during the last decade, this scoping review aimed to update and summarize the existing evidence to answer the question whether AT is associated with positive—objective and subjective—health parameters.

A literature search following the Extension for Scoping Reviews of the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA-ScR) guidelines (Tricco et al., 2018 ) was carried out to answer the research questions.

Inclusion and exclusion criteria

The inclusion criteria for eligibility were as follows:

Study design: cross-sectional and longitudinal epidemiological studies or reviews,

Considered modes of AT: Covering distances necessary in everyday life through cycling, walking, scootering or inline-skating,

Outcome: any health aspects (e.g., obesity, mortality, physical fitness, mental health),

Data analysis: analysis of the association between AT behavior and health,

Sample: male and female adults (≥ 18 years) in Western industrialized countries with urban infrastructure and lifestyles comparable to Europe, to limit the potential of unknown cultural influences on activity behavior,

Language: published in English or German, and

Publication date: The importance of research into AT has risen sharply and has been intensively researched in the last few years. Therefore, the publication dates for this review have been restricted to the previous decade, hence, 2013 until 2023.

Exclusion criteria were as follows:

Papers not meeting all the inclusion criteria (1)–(7),

Study sample n  < 100,

Analysis of impact on health solely through air pollution caused by traffic,

Studies dealing exclusively with people aged ≥ 80 years of age, and

Exclusive focus on e‑biking.

The last search update was on 1 September 2023.

Search strategy

The review was embedded in an extensive literature review with several research questions, namely on the associations of AT with health and PA, AT’s environmental effects, its socioecological determinants, and participatory intervention options for increasing AT behavior. Therefore, the initial search strategy refers to all of these aspects (see steps identification, screening, and eligibility in Fig. 1 ). However, in this paper, the review presents results for only the associations of AT with health.

Flowchart of the identified studies investigating associations of active travel (AT) and health

The electronic databases PubMed, Web of Science, ScienceDirect, and The Cochrane Library were searched using predefined combinations of keywords sought in the title and abstracts of the papers. See Appendix (Tables 3 , 4 , 5 and 6 ) for the detailed listing of all search terms. The research was complemented by a manual search (snowball system).

The review protocol was registered in Open Science Framework (OSF; https://doi.org/10.17605/OSF.IO/2NPRM ).

Internal validity

To avoid potential bias and reduce the risk of excluding studies that met inclusion criteria, three investigators independently screened titles, abstracts (S.T., A.B., S.K.), and full texts (S.T., S.K.) for eligibility. Disagreements were resolved by consensus.

Search results and study characteristics

Figure 1 provides a flowchart summarizing the included and excluded papers. The literature search resulted in 35 papers including 4,857,918 individuals. The 16 cross-sectional and 12 longitudinal studies were performed in the US (8), the UK (7), Sweden (2), Finland (3), China (2), the Netherlands (2), and several European cities (Denmark, Norway, Switzerland, Ireland; each 1). In seven of the found papers, three reviews included cross-sectional and longitudinal studies, two included longitudinal studies only, and two included cross-sectional studies only. The studies included in these reviews were conducted mainly in Europe, Australia, China, Japan, Canada, and the US. Participants of the included studies are mostly 18+ years old, with some starting at 16 years old. Except for one study (men only, Vaara, Vasankari, Fogelholm, Koski, & Kyröläinen, 2020 ), all studies investigated male and female adults. Investigated modes of travel were walking and cycling (30 papers), walking only (2), or cycling only (3) in comparison to non-active travel modes. In addition, 16 of the 28 single studies and five of the reviews compared AT to car travel or motorized private transport, respectively, or made specific comparisons to PT. In the other papers, it is not clear to what extent AT is differentiated from other mobility modes. Besides walking and cycling, there were no other ways of AT investigated in the eligible papers.

The main characteristics of the studies are presented in Tables 1 and 2 and summarized below.

The associations between AT and health parameters have been intensively researched. However, there was not a balanced distribution between objective and subjective health parameters. Nineteen studies and seven reviews assessed associations with objective parameters, i.e., cardiovascular respectively cardiometabolic diseases and diabetes (3, 6, 9, 10, 23–25, 27, 28, 30, 32–34) Footnote 1 , obesity and body composition (3, 4, 5, 7, 14, 16, 17, 19, 24, 25, 27, 29, 31, 35), mortality (20, 22), cancer (22, 30), chronic diseases in general (5), and physical fitness (6, 27, 31). Only eight studies and one review assessed subjective health parameters, e.g., mental and self-rated health (1, 2, 7, 13, 15, 16, 18, 26, 33).

Associations of AT and disease-preventing parameters

In general, positive associations could be found between AT and chronic diseases (5). When looking at specific disease-preventing parameters, strong associations between AT (walking and cycling) and reduced risk for cardiovascular and cardiometabolic diseases were found (3, 6, 9–11, 21, 23–25, 27, 28, 30, 32, 33). Cycling as AT revealed health advantages in some studies (3, 24, 30, 33), while walking was not inversely associated with clustered cardiometabolic risk (27) but helped to lower blood pressure and hypertension (24). The existing longitudinal studies and reviews strengthen the hypothesis of the health advantage of cycling as AT. They showed significant impacts of cycling on cardiovascular and cardiometabolic diseases (10, 11, 30, 33) as well as on more critical objective health parameters, such as lower risks of mortality (all-cause 20%, CVD 24%, cancer 16%) and cancer (11%) (20, 22, 30). In longitudinal studies, walking as AT was found to be associated with reduced risk of mortality as well, but the risk reduction was much lower than in cycling (all-cause mortality 8%, CVD 9%, cancer 7%) (22, 30). Regarding the distance, AT walkers covered between 0.4 km (short-term) and 9.7 km (long-term) on average, and cyclists covered 1.3 km (short-term) and 10.8 km (long-term) (22). Hazard ratios suggested commensurate effects on health in favor of distance but not mode (7, 22).

Compared to these parameters, the association of AT with overweight/obesity is not as clear. The majority of the papers (12 papers) showed small but positive associations between AT (walking and/or cycling) and parameters of body composition, in particular lowering the risk of obesity (3, 4, 8, 11, 14, 17, 19, 24, 25, 27, 33, 35). This was especially apparent in comparison to non-AT modes, e.g., travel with car/motor vehicle/PT. However, four papers showed no clear associations, especially when looking at being overweight in general opposed to being obese (7, 16, 29, 32) and one paper (13) showed no association between AT and being overweight or obesity respective, which means that the evidence for an effect of AT on obesity is still inconclusive (29), and it could not be determined whether walking or cycling are more powerful as AT. Some longitudinal studies showed that walking could reduce waist circumference and the risk of abdominal obesity (32), while others showed that cycling as AT may reduce the risk of obesity (33). Other studies found positive effects of AT on BMI for both travel modes (8), but no rehabilitative effect for obese people. Furthermore, being overweight or obese was assumed to decrease bicycle use (7). Finally, walking distance has a positive impact on BMI, as indicated by a study where individuals who walked at least 3 km per day were less likely to be obese compared to non-active commuters (15). Among individuals who cycled exclusively, there was a correlation between commuting distance and body fat, but not for walking (16).

Associations of AT and health-promoting parameters

Both walking and cycling were associated with greater cardiovascular (6) and physical fitness (6, 27) and this relationship was particularly visible in the case of cycling as AT (27, 31). No longitudinal studies were identified which support this outcome. Most of the studies assessing subjective health parameters indicated a positive association with AT (2, 8, 12). In particular, cycling was linked with positive mental health cross-sectionally (26) as well as longitudinally (1, 18), and only one study could not find any associations between AT and self-rated health (16). The health promotion significance of cycling as AT, increasing with distance, also becomes clear (7). Other investigations gathering distance data did not draw any conclusions with regard to health (31).

This review investigated the existing literature over the last decade (2013–2023) that examined associations between AT and general health parameters. Our review reveals both a growing interest in the health impact of AT but also an inconsistent landscape in terms of research methods and designs. On the one hand, there has been a noticeable increase in longitudinal research and reviews over the past decade, with 12 longitudinal studies and seven systematic reviews identified. In addition, there are three reviews that combine longitudinal and cross-sectional studies. However, it is worth noting that cross-sectional studies continue to be prevalent, with 16 conducted in the same time frame. In response to the research question, data largely indicate that AT has significant associations with several health parameters, but the associations are partly dependent on travel mode and/or type of health parameter.

Most of the studies target objective parameters, e.g., cardiovascular and cardiometabolic risks, particularly diseases which are of central importance for public health (Zemedikun, Gray, Khunti, Davies, & Dhalwani, 2018 ). In this review AT proved to have inversed associations with both cardiovascular and cardiometabolic risks.

The available longitudinal studies make clear that cycling has stronger disease-preventing effects than walking (Dinu et al., 2019 ; Peruzzi et al., 2020 ; Patterson et al., 2020 ; Mytton, Panter, & Ogilvie, 2016 a). This is physiologically explicable since cycling evokes a higher cardiovascular load and therefore leads to a higher MVPA (Vaara et al., 2020 ). Thus, engaging in PA of sufficient duration and intensity can lead to improvement in cardiometabolic health, which is not given in walking only.

However, walking may have some beneficial health effects. If certain conditions are met, walking can have significant impact on disease prevention. Reduction of cardiovascular diseases through AT is shown longitudinally regardless of mode and dose, when investigating individuals with sedentary work lifestyles, inconsistent exercise routines, a history of being overweight or obese, and low physical fitness levels (Eriksson et al., 2020 ).

However, when summarizing the information out of cross-sectional and longitudinal studies about the prevention of obesity, the associations with and impacts of AT on obesity prevention are weak and inconsistent, so no robust conclusion can be drawn. Also, the inverse effect does exist, meaning that increased overweight is negatively connected to bicycle use (de Haas, Kroesen, Chorus, Hoogendoorn-Lanser, & Hoogendoorn, 2021 ) and BMI does have a negative influence on walking behavior and later levels of AT (Kroesen & de Vos, 2020 ).

AT does also provide benefits to reduce even more serious health problems like cancer or mortality risks. Inversed associations between AT and chronic diseases like diabetes were observed (Bopp, Kaczynski, & Campbell, 2013 ; Dinu et al., 2019 ; Saunders et al., 2013 ). Regarding mortality and cancer, cycling evokes stronger effects than walking only (Patterson et al., 2020 ; Dinu et al., 2019 ), which is in line with previous research (Shepard, 2008 ).

Besides the risk reduction of diseases, AT is strongly associated with health-promoting parameters like physical fitness (Bopp, Bopp, & Schuchert, 2015 ; Riiser, Solbraa, Jenum, Birkeland, & Andersen, 2018 ; Vaara et al., 2020 ; Henriques-Neto et al., 2020 ). Only cross-sectional studies could be found on this health outcome, and additionally, the question, whether walking or cycling have a stronger relationship with fitness has not yet been consistently answered.

Fewer subjective than objective perspectives were gathered, but an increase of papers during the last five years is notable. The literature could confirm lower feelings of loneliness, more time spent with family and friends, and higher vitality after AT (Avila-Palencia et al., 2018 ; Tamminen et al., 2020 ), but the research was not fully consistent. Longitudinal effects of AT on self-rated health were found for cycling only (de Haas et al., 2021 ; Mytton, Panter, & Ogilvie, 2016 b). Also, the authors highlighted that the effect of cycling on self-rated health is stronger than the reverse effect, and that those effects increased with travel distance. Avila-Palencia et al. ( 2018 ) also found positive associations of car travel on lower feelings of loneliness and Masterson and Phillips ( 2022 ) did not find any associations between AT and self-rated health.

Strengths and limitations

The strengths of this scoping review include the large databases searched, the large samples, and the holistic health approaches. Due to the variety and distribution of participants included in this review, risks of selection bias—which often occurs in intervention trials—are not expected to be present. Our scoping review can therefore help to give a broad overview and identify trends and research gaps. The extracted longitudinal studies help to foster such trends and allow inference of causal directions, i.e., the impact of AT on health, with the use of large sample sizes.

The scoping review also has some limitations. Including cross-sectional data is the main limitation since only associations and hints on evidence can be revealed. Based on the cross-sectional data, this review cannot answer the question if AT leads to improved health or if rather healthier individuals are more inclined to travel in an active mode (Kroesen & de Vos, 2020 ). Also, we identified some measurement and methodological issues. Numerous self-reported measurement tools such as questionnaires were used, which minimizes the objectiveness of the outcomes to a certain extent. No research gathered data of types of AT other than walking or cycling. Furthermore, there were inconsistencies in how AT was compared to non-active modes of travel, i.e., car or other motorized travel, or PT, and the categorization of AT across different studies (i.e., yes/no vs. minutes of AT with certain thresholds).

Active travel (AT), e.g., walking and cycling, can enhance several health parameters such as lowering the risk of obesity or result in greater cardiovascular and physical fitness. Therefore, AT can serve as a contribution to enhancing public health.

Still, not enough research has been done to disentangle which mode of AT is the best for health, but cycling does appear favorable when it comes to health benefits. It is also unclear whether health-promoting parameters or subjective health can be influenced in the same way as disease-preventing factors. Further longitudinal research is strongly recommended. Nonetheless, in times of increasing prevalence of noncommunicable diseases (NCD), world inactivity, and the need for societal transformation toward more sustainability, AT can play an important role in addressing these challenges.

The numbers in parentheses in the following text correspond to the numbering of the papers from Tables 1 and 2 .

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Travel Tips : How to Learn a Foreign Language

Travel Tips on How to Learn a Foreign Language Before Your Vacation

People tend to underestimate time and overestimate talent. Learning a language takes time and work
Learning another language of the company you are visiting is a token of respect and opens the door to a more authentic experience when you travel
Bumbling and fumbling and actually TRYING OUT the new language is the most effective way to learn. The more ‘input’ you get from speakers of the new language, the better your brain makes the connections and helps the new language make sense to you. Just keep your sense of humor. Don’t worry about being correct – the goal is communication.
Zone of Proximal Development : the native speakers will naturally ‘dumb down’ their communication with you and you will be more likely to get the gist. When you are exposed to this +1 of what you know that helps you to make the greatest leaps in learning.
You can learn the basic polite phrases in about twenty hours .
Learning just to the ‘waffle stage’ before you go in country : where you are able to soak up the new info and inputs. Don’t discount the importance of new learning once you are in country.
Embrace the idea of learning in country . Be curious and experiment. Go as a learner and be open to everything that is coming to you. Locals usually love to teach you a new word.
It IS possible to learn multiple languages at the same time if the languages you are trying to learn are similar
You often feel that it is easier to learn a language that is naturally similar to what language you already know, but don’t underestimate the more powerful importance of motivation. That which you are motivated to learn you will learn quicker.
When others revert to communicating to you in your native tongue, remember that you have control over the language YOU respond in . So for English speakers, if they keep speaking to you in English, just continue to speak in the new language back to them.
If you make a mistake in the language, most often they will laugh. Use mistakes as a teaching moment.

Don’t worry about grammar. It will come naturally. Your goal is communication. This is not school!

Great ways to immerse yourself:
Try Airbnb Experiences with the locals
Seek out actual immersive courses
Consider a language immersion trip (learn French in Bali, for example). Often small group sizes. You will have a tutor with you 10-12 hours a day. The tutor can tailor the corrections to the most important for your needs. NOTE: Kerstin offers German immersion trips.
Using the internet for language learning : the web has changed everything! It has brought language learning to the solo learner and has transformed learning. Not just ‘Rosetta Stone’ anymore. There are no more limitations! You can:
Find a tutor
Take courses
Use a combo of these FREE AI tools : ChatGPT and DeepL . Think of the phrases you will need to use. DeepL is the best online translator. Then ask ChatGPT to explain the grammar for you so you can understand it. Once you understand the sentence or phrase structure, try to think of other ways to use it substituting other examples/needs.
Practice vocabulary with flash cards (see tip below)
Join a community
Connect with others learning
Watch and listen to videos
Flash Cards:
If you want to practice online, get at least three digital flashcard apps , such as DuoLingo, Lingodeer and Memrise and Drops . This way if you tire of one, you have a backup ready to go. Use flash cards as a REVIEW TOOL and not a memorization tool.
Note that Kerstin learned 90% of her nine languages without using flash cards
Consider DRAWING you own flashcards that makes the word mean something to you. You need to ‘anchor’ the word to something you know to make it as sticky as possible. Example: Swahili for chicken is kuku. Write chicken on one side and draw a chicken coming out of a cuckoo clock on the other. Helps you not to forget it anymore.
Add words as you NEED to learn them . Build your flash card deck on these words you actually needed to know. Kit’s Beijing driver would keep a notebook and write down any new word he heard each day and then would study the word that night.
Memorizing a ”List of the 1000 most common words” of the language you are trying to learn is NOT the best way to learn. It is better to use a primer book with a story as it will naturally have those same thousand words , but you’ll be better able to anchor them and make them sticky.
Grammar is best thought of as “Pattern Spotting” . Make it a game of observation. For example, once you learn, “I went to the game”, you can now say, “I went to the store”, “I went to the school”, etc.
Use grammar to answer your questions, which means you wait to learn it until the questions come, and you need to understand the pattern.
It is better to study a little more often than cramming in one fell swoop . So sixty minutes a day for a month is better than a solid day each week, as you spend the first hour just trying to remember what you ‘learned’ the previous week.
An hour of bumbled conversation with a native can be gold: have them write out the phrases you struggled with and THAT’s where making a flashcard on those phrases can be gold to you because they will be more ‘sticky’.
Once you learn ‘how’ a language works in general, that can make learning a new language easier. Learning a new language teaches you pattern spotting in your own language. You realize that every language needs a way to explain the past tense, etc.
Once you learn a new language, you develop the confidence that you are ABLE to learn.
It’s never easy… it’s always hard work.
When you are sleeping and dreaming, your brain really engages with your new language and helps you learn.
Get a phrase book. These are super helpful.
Kerstin offers a course for learning vocabulary.
Consider a retreat. Kerstin runs a German language learning retreat. More info here .
Listen to the Fluent Show podcast. Great starter shows are:

Travel Tales by Lindsey (Lindsey starts talking about language learning around minute 15 if you want to scroll ahead.)

Be a Like a Waffle (Language Learning in Country)

How to Rock Language Learning for Travel

Advice from Lindsey, Kerstin’s cohost on the Fluent Show:

1. Immersion only works if you are actually out there getting involved with the locals so that you have multiple ‘inputs’. Simply being in a foreign country downa’t count. You have to try to speak and learn from your mistakes.

2. If you speak English, then if you want, you can get away without learning any other language (especially with Google Translate), HOWEVER, you will be missing out on the immersive part of traveling. Try to learn at least the polite phrases (and see #5!)

3. Learning the language conversationpatterns helps you speak faster… If you learn how to say, “It’s cold” then it’s easy to learn, “It’s hot”. Then it’s also easy to learn, “It’s really cold” and “It’s really hot”, and so on. Lindsey recommends learning exclamations like these to start conversations.

4. Language is ‘warm’ and helps you to connect with the locals. If you let locals know that you are there to learn the language, they often want to help you and it can form a bond and relationship. However, don’t expect locals to be your teacher. Often they are jsut trying to do their job and get through the day. Pay attention to cues.

5. Don’t forget about culture. Study that part of the guide books so you know when it’s appropriate to say and do certain things. Learn tipping etiquette. Understand local formalities and how to address others.

RECOMMENDED BOOK:

About Kerstin Cable of the Fluent Show

Connect with Kerstin and learn about her offerings to help you learn a new language!

The Fluent Language Company

Author of Fluency Made Achievable , The Vocab Cookbook

Connect with Kerstin on Facebook , Twitter and Instagram

Kerstin’s podcast is The Fluent Show

Polite Phrases it’s Good to Know Before You Go

1. Thank you

3. Excuse me

4. I’m sorry

5. Can you help me please?

7. What is your name?

8. I am [insert your nationality]

9. Where is the [ bus stop, museum, hotel, visitor’s center, etc]

10. When is the [ next bus or train, show starting, etc]

10. I’m lost

11. Please repeat slowly

12. How much does this cost?

13. It’s [hot, cold, rainy, etc] – a conversation starter

14. Goodbye

Get free language learning tip sheet and all travel planners

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Solo Travel Tips

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How to Save Money FOR Travel

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Complete Podcast Transcript

Note : This is an unedited (AI) machine transcription that is bound to have a lot of boo boos. I provide this as a courtesy for those that prefer to read rather than listen to the podcast but as a team of ‘one’, I am not able to go back to correct the transcript. Thus, please accept my apologies in advance for any errors. I appreciate you! Kit

I don’t know about you, but I’ve always struggled with trying to learn a new language and with as much as I travel, I do always try to learn the key polite phrases for any country that I go to. But I do struggle with it. I have been in and out of somewhat butchered conversational Spanish for most of my life and I’ll lose it. I just, I just can’t tend to keep it in my brain. So I thought I probably not the only one with this struggle. And so I reached out to an expert that I brought on the show today to show us some ways that will make it a little bit easier for us to communicate in a foreign language and to learn a foreign language. So let’s get started.

Well actually before we get started, I’d like to make sure that you have hit the subscribe button on this, the adventure trial show podcast and also the companion podcast, active travel adventures were we go to destinations where as this one teaches you the how tos of adventure travel after travel adventures teaches you all about some really cool destinations around the world. So be sure you subscribe to both of them. They are free on any podcast app and it helps boost my presence as well as making sure that you never miss out on an episode. Thanks. So now let’s get going on how to learn languages.

So we have with us today, Kirsten cable with the fluent language company. She is an expert in teaching and coaching foreign languages. She does immersive retreats to her native Germany of a, she now lives in England. She’s an author and all around expert in getting us a feel of what we should be doing and learning as far as foreign languages when we travel and just in general. So welcome to the show Kirsten. Hi kit. Thank you so much for having me on your show. Yeah. Delight. Yeah. We met at podcast movement Orlando last summer, so it’s nice that we were able to reconnect

on a very cold January day, at least for me.

Yes, yes. So you are now living in the UK. Tell us a little bit about your, your backstory and where,

where are you coming from? I have been living in the UK since 2003 actually I moved from Germany to the UK and before I moved, I think it was my dream to move to the UK, which is, is a weird thing to think back on now. But I grew up and I was a bit of an Anglophile really. I’m a German native. Yeah. I’m in folio, German national, then moved to the UK. I went to university or in the UK, met a guy [inaudible] together and that kind of thing. So I’m pretty sure settled here. But I’ve always loved travel and I’ve always, always loved languages, so that never really left me. And now I work helping people learn languages and people from all kinds of backgrounds, especially my heart is with adult learners who just want to learn, you know, rather than need to desperately learn for work. I think that’s most of English native speakers in the world and the challenges are a little bit different to kids in full fulltime education. I find it incredibly interesting. You can really work with a lot of psychology there.

Oh, very cool. Now you speak around seven or eight, maybe even nine languages.

[inaudible]

you also started to learn a little bit of the Russian and Mandarin and is this something, I mean you just seem to be a polyglot that can pick them up. What about somebody like me that’s always struggled with foreign languages? Is it something that there’s hope for us? Absolutely. There’s hope.

It’s a lot of work. Let’s not tell a lie here, right? If you really want to get to a point in a language where you’re very, very comfortable and you’re having those conversations, the the trick has to, or I would say one of the first steps to really consider is to know how long it takes. Because I’ve been learning Chinese for, I’m coming into my second year now and I still can’t really say much more than like my dad likes to eat rice or something like that because there is just a lot to learn and I don’t do seven hours a week or something like that. You know, most weeks I have other things to do. I’ve got a business to run. So you kind of have to fit it into your life. I speak four languages, I would say fairly fluently, certainly at a level that most people find absolutely functional and good. And I would say with the exception of Welch, which I madly fell in love with, those are the languages I have been doing the longest. I think people underestimate time and overestimate talent when it comes to language learning.

Gotcha, gotcha. So why should we in the first place even bother to learn some of the local languages before we travel?

Hm. That’s an interesting question and I almost want to put that question back at you because you’ve traveled so, so much. So do you feel you want to

I did. Well, I always try to learn at least like 10 phrases, all the polite language I like to know. And then I also want to know how to find the toilet and whenever the local language is cause that can be urgent depending on the time. Um, but I like it because you can interact with locals more and it gives you more of an immersive experience when you do travel.

That’s it. It’s, it’s that immersive experience is that raising a smile and just going beyond, you know, somebody who listens for this type of podcast is not necessarily somebody who’s just happy to, well, I don’t know, go to the American diner on a Spanish Island. You know, you want to experience the real place. You want to experience the world for what it really is. And for most people that means it’s just not enough to just kind of come in and not know any of the language and then everybody makes an effort, speaks English for you. You never quite feel the same part and you’re not welcomed in the same way. It’s also a token of respect to the locals who are opening their, you know, in a way their home, even if it’s their country and not their literal house. It’s a token of respect to them to show, I am interested and I want to know more about you.

Yeah, and I think too, if you don’t participate at all in the culture, it’s like you’re looking inside of a fishbowl and that and that people in the culture are the, the water and the goldfish. Whereas when have a connection, even if it’s a bumbling conversation, those are usually my favorite memories anyway, and you laugh, you have a connection with the people versus being this outsider with this wall, be it glass or whatever. I’m just kind of looking in and observing a culture. You actually become part of the culture in that little teeny way.

Oh, absolutely. One of my favorite, favorite memories in, um, of my, when I used to travel to Kazakhstan, which was one of my business travel destinations, one of my favorite memories is flagging down a taxi in the street and by taxi in, in [inaudible], you basically mean just a car and you just stand at the side of the road. Someone’s going to stop, you haggle a price, and then they take you somewhere. And I just jumped in his car. I was like, right, I’ve got to get to my hotel, got things to be done. And turns out he didn’t speak a word of any of the languages I knew and I didn’t speak a word of any of the languages he knew. And basically my Russian wasn’t particularly significant at the time. So all we managed to really do is I managed to say 300 which is, which was the number I could say in Russian.

So that was what I paid him, no matter how far we went. And then we just managed to kind of laugh our way through navigating to her hotel, which turns out he didn’t know where it was. So I’m just shouting the street name at him and going into the street and just pointing, um, and just sort of go neck, front suit front. Shefsky German, do you know Jim? And he and him saying, well it’s fake Oh spec. And I think he’s trying to say I speak Uzbek and it’s just, he had such a good humor about it. I was in, you know, I was in the right mood for it. It turned out this, the whole taxi ride was just a massive giggle and so, so much fun. And that is the kind of thing, you know, those bundling conversations, they’re the best memories and we forget in situations like that, that he’s probably going back home and telling the story too. Maybe have the crazy lady in his car.

Yeah. But cause he got a laugh out of it too. It’s a memory for him as well. So it’s not just your side of the memories situation. And I did, I just, you’re, you were part of his life that day.

That’s a wonderful thought. That’s very, very true. And if you just come and you know, you’ve come with [inaudible], I don’t want to say the arrogance because for many people it’s more the shyness, but when you’re not ready to kind of get involved, you miss out. That is at the heart of travel, right? That’s, that’s what makes travel better. So in a way learning a bit of the language is kind of learning a bit of the life.

Right. And I was going to ask you a little bit about this later, but since it kind of ties into what you just said, I think a lot of people are so afraid to make a mistake and Bumble and that inhibits them in language learning. Whereas if you just get out massacre and butcher it, that’s how you’re going to learn. So what are some of the traits of people that actually

do grasp a new language? Mm, that’s a really interesting one. And I’m thinking back to every immersion retreats that I have led and the differences between my speakers of different languages. And I think you are right that the people who I find most successful in communicating in the language are not the ones that give me the grammatically best sentences. They’re not the ones that ask me about every single rule, but they’re the ones who have had a lot of input because one of the, from a linguistic and a learning science point of view, you learn best when you are exposed to input that you can just about understand. It’s called comprehensible input. So the more you can kind of get, okay, comes in at your level, the better. And the way that you can get that when you’re in a country is essentially by presenting yourself with all your imperfections because everybody else will accommodate and we’ll simplify what they’re saying.

So those people also then come and ask me as the two to the cleverest questions, and it all begins with being willing to interact and put yourself out there. And you can do this no matter whether you’re traveling or not because there are ways now online and I can kind of talk through them if you want of getting exactly that kind of exposure in a foreign language and the interaction in a foreign language, even when your language learning level is very, very low. But you have to have good humor about it. You have to essentially do a way you kind of clean your mind off the bad experiences that you may have had in school and have any kind of achievement thinking that is related to whether you are correct or not in languages. It doesn’t matter if you correct because what starts is to communication and it’s your mistakes and your corrections that you then get back. That will actually teach you a lot more because that is when you’re open to them.

Yeah, so basically we’re saying it’s better to speak poorly than did not speak at all and that’s how we learn. And in fact, believe it or not, I have my certification to teach English as a second language and they call it the plus one. We’d always try to just stretch a little bit beyond what they know to stretch their boundaries, to get them to grow that next step.

That is exactly it. It’s called the zone of proximal development. If I’m remembering that correctly,

I get the impression or I hear, I’d actually didn’t experience this for myself when I was in France, that some countries don’t like you butchering their language. France has that reputation of that. Is that something like some languages or some countries are more apt to embrace you trying their language or are there personalities of that way or does that make any sense at all to you? There are two

issues that may contribute to people thinking. This one where I really feel there might be some truth to it and one where I really think the impression leads to a misunderstanding. So I’ll start with the misunderstanding cause that’s probably more common. And I think maybe the French get his reputation because France and in particular Paris is, as far as I’m aware, one of the most visited cities in the world. Americans love Paris, Brits love France. Everybody goes there. Um, at the same time people want to have to kind of tourist level interaction most of the time and at the same time people have done a bit of French so it’s kind of the one where people have just enough knowledge to be dangerous. Then they go to fronts and then commonly the mistake language learners make when the in country is to expect the first person they run into to kind of become their exchange or study buddy partner, right?

That person becomes the litmus test for all your language learning so far. And that person usually is somebody who’s just trying to get a job done and they kind of don’t care, right? They’re not here to help you with your language. They’re just here to perhaps help you with your luggage, check you in or or even like drive your bus or something like that. And then what, what often happens, and this happens in Germany too, in Germany it’s less interpreted as, Oh, the Germans don’t like it. The I butchered the German and it’s more interpreted as, Oh they all want to speak English because their English levels are so high. And there is a grain of truth in both of them, but my feeling for this really is that it’s just a case of mismatched expectations from the learner to the first person that they run into in the country.

Interesting. I would never thought it in that way. So let’s say, all right, so let’s say we’re preparing for a trip. All right, I’ve got one coming up. I’m going to Portugal. I don’t speak any Portuguese. I do speak some Spanish. How much time do you think it’ll take me to get, I’m not gonna say conversational, but, but get to the bumbly conversant stage reckon and kind of communicate a little bit and what kind of thought processes are or what recommendations would you have for me? I recently spoke to my friend Shannon, who is a fellow sort of obsessive language learner a little bit, and she went on a trip to Iceland, had a flight from I think LA to Reykjavik, which is what, a 11 hour flight. Yeah. And on that flight she did nothing else but study as much as the languages she could.

And what you just described she achieved in that time. So that amount of focused time is actually more than enough to kind of get you there really to learn the basics in the language. Will, you know, to, to be able to exchange a few phrases, perhaps introduce yourself, et cetera. I wouldn’t really think in, in a language like Portuguese, if you’re already Spanish speaker, that should take you more than a day, you know, uh, uh, a working day perhaps. Or you can just kind of spread it out over time. What might be interesting is also to think, well either what else can you do? Do you want to have any other kind of conversation? Is there anywhere that you want to visit? And you want to note a vole cup full. And the other aspect is don’t forget, and people do, I think people think they have to be like ready in the language when the plane lands.

Whereas actually don’t forget that those are just the stepping stones to then learn much, much more in country. So you kind of want to get yourself just to the stage. I call it the waffle stage. Quite often when I talk about travel and I’m thinking, you know pancakes and waffles, right, and you’ve, if you pour syrup on them, whatever you put on your pancakes, we have a pancake. It kind of just runs off the side so there isn’t really that much stick in, but we have a waffle and you’ve got all those nice holes where everything can kind of stick and you want to get yourself to a stage where you’re essentially the language learning waffle so that whatever input you want to have and you’ve got coming at you is going to just kind of have somewhere to stay. I absolutely love that. That is perfect.

I want to be a language learning waffle. I was going to ask you this later too, but I’m going to ask this now since that we’re talking about it. I bought a book that says it’s going to teach me that four romance languages, Portuguese, Spanish, Italian and French. The grammar simultaneously. Do you think that’s even possible? Yes. For those languages? Yeah, they are all Latin based. You could even, if you want to really challenge yourself, you could probably throw Catalan Romanian in there and you still wouldn’t be straying too far. They are fairly similar languages. Well that’s really encouraging because I’ve always had interest in learning. All four of those languages are some languages easier to learn than others? Some languages are more similar to the language you already know English and those you might perceive as easier to learn. What makes that difference is for example, something called cognitive.

So Spanish tends to be quite straightforward for English learners because it has more words that look really familiar. Think of the word [inaudible] for example. You just need to look at that once and you’d know it’s related to important. German does not quite have Cognits that are as obvious, so it might be perceived a little bit more difficult and it’s got a more complex grammar. So there’s different hurdles at different stages. The easiest language in the world is kind of the one that you really excited about. You want to learn in that moment. So don’t underestimate the power of your personal motivation. Interest and desire to learn that language. Yeah, and that’s probably true of anything if you want to get, you tend to, what advice can you give us? If we’re bumbling around and we’re trying to speak in this new language when we’re in country and they keep reverting to English, what advice could they give us there? Consider which kind of social situation you’re in. So is there somebody, you’ll say maybe you’re going to the pub with people, you’re going for a drink.

It depends on your language level. If you feel like you wouldn’t completely be in their way, it’s absolutely okay to say, Hey, I really want to practice my, let’s say German. I really want to practice. I will stay in German no matter what you do. And that is something that you have control over because ultimately you have no control over whether they switch to English. But if you then just kind of Hey kid and run with it and reply in English, then you’re training them. That works. So especially with friends that you see more than once. One really easy way of kind of getting around that. If your relationship can handle it is to just stay in their language and you know, kind of get them to do that with you. But it really depends on your level because you kind of, you don’t want to like dumb everything down. But even with my husband who speaks very basic German, we’ve managed to speak only German for a week and we got by.

Gotcha. Gotcha. All right, so what kind of advice can you give us if we inadvertently offend somebody or do something rude just by inserting the wrong word usually is what it is. And you only gauge just by the locals reaction that you’ve done something really wrong. Any advice there?

I personally have never experienced this. I would imagine that most of the time, I mean it would have to be something significantly major where they wouldn’t even give you any leeway, you know, for learning the language. So most of them just start laughing, right? If you don’t know what is wrong and you get the feeling something’s wrong, I think it’s okay to say, what did I just say? You know, did I, did I say that wrong? Tell me again how it sounds and make it into a teaching moment. But otherwise if they’re laughing, I think it’s fine to just laugh.

Okay. And I do remember one time, I can’t, I think it was in Costa Rica and in the morning I was tired and I, I think I asked for, I was trying to order orange juice at breakfast, which you think would be kind of intuitive, but I asked for a, a glass of play cause who go on and wiggle sound kind of similar in my brain at the time. She could not understand what I was doing. And even though to us it sounds like, well I sound kind of the same, but to her play was play, you know, it could not translate into juice, but it just, that was funny. We finally did figure that out, but it wasn’t offensive. It was just, I just totally used an inappropriate word that just did not compute it all in her brain whatsoever. Yeah. Often it’s not offensive, it’s just kind of mortifying. Yeah. And I don’t mind being embarrassed about stuff like that because I’m trying, I’m doing the best I can and, and yeah, a lot of people don’t even bother trying so well, like I said, most of my favorite experiences are those bumbling mumbly moments with the locals, particularly if they have a sense of humor about it too.

so what did travelers

need to know about the realities of language and travel? Any other major things that we need to be thinking about? The key kind of tip I would give people is really to embrace the idea of learning in country. And when you are there, just be curious and stay curious about the language. Don’t make it into a thing where you feel like you now have to perform everything you’ve learnt. You can come and still be a learner. You can come and still be open to everything that’s coming to you and, and just really take it in that way. Because most of the time locals want to show the guest more than just, you know, a beautiful site. If they can teach you a word and you’re repeating the word back at them so often you know people start beaming and they’re excited about it. It’s the same as people wanting to share good local food in the same way. It can be good local words and if you can find a way to get excited about that, then you get this kind of extra boost out of your travel and do not worry about your grammar anywhere near as much as you are doing.

And I’ve found that too. In fact, when I can’t remember the grammar in Spanish, I’ll just say the verb and then I’ll say in the present, in the future, in the past, my goal is to communicate, not to be fluent necessarily. I just wanted to get whatever the, the idea I’m trying to get across and usually it works. However, I have to go around the Mulberry Bush to get there. All right, so how, if we want to arrange an immersion experience, any suggestions or advice on how we might put ourselves in the a really perfect immersive experience?

Yes, absolutely. I think a great resource that I have found for this is if you, if you might have already booked with Airbnb for a local stay, the Airbnb experiences are absolutely fantastic and try really, this is where the language kind of comes into its own. The immersive experience is where you get just the deeper cultural context as well, so use it as a motivator to get your language to a certain level. If you can book something like a language retreat, a language immersion trip, you know Google that with your, with your target language attached, have a look at, if you’re a German learner, have a look at what I’m offering. They’re special. Then not really mainstreamed and not like a language trip. We sit in a classroom and you just kind of, they’re really, they are very, very different and an a, over the last five, six years I’ve started seeing more language teachers offer these even really cool stuff like learning French in Bali for example. That’s all coming more and more and more. So have a look at, you know, language immersion trips and don’t feel that you have to be perfect [inaudible] at all. Just talk to the organizer and see if you get a good feel for them.

So, so what is the difference between um, a language study? Immersive STEM, you know, w we’re a school where you’re going intensively to school versus an immersion trip.

The group size is a significant difference. The immersion trips tend to be a lot smaller. Some of them have classroom time included, others don’t even include any classroom time. They, they are just activities. And that is, that is down to your preference as a learner. You know, do you want to learn and speak as much as possible? Do you want also a little bit of time where you can ask questions and say, why do I keep making this mistake? And then somebody actually helps you. It tend to be run by private tutors rather than sort of big companies. Because again, the economies of scale kind of tip towards the big company there. But I personally, as a language learner, I’m, I have had good classroom experiences, but my most memorable experiences are never those. And with a language immersion trip, the real boost, the real benefit that I find is that essentially you have a tutor on hand with you 10 to 12 hours a day.

They really are kind of with you. And that doesn’t mean necessarily that they’re going to correct your all the time, but it does mean that you have got that incentive and you’ve got that person that you could speak your language at your level and they’re not going to switch to English. And over time, every time I run a trip on about day three or four, I know those particular students weaknesses, I notice particular students pitfalls. So I can just give them the most important corrections. It is just that much more efficient to teach in that way for me. And it’s just that much more fun because, you know, I, I almost organized the activities on request. Gotcha. Gotcha. So, and then also, how has the internet changed how we are learning languages? Oh, it’s completely turned it around. It’s made [inaudible] no, this is, this is not the most relevant perhaps to every single person.

But if, especially people you know who are global travelers, it’s made all languages so much more accessible. So I could not necessarily have learned the Welsh language outside Wales anywhere near as easily as I have. And then when I go to Wales, that people ask and I say, well, I just, you know, I live in England where nobody speaks Welsh, but I learned on the internet and the, the reactions that you get have wonderful. So the incident has, has brought language learning to the solo learner in a way that we’ve never, ever had before. You are now free from whatever Rosetta stone thinks you should be doing. And from what I’ve heard, that has, you know, for the people who really get results, that has absolutely transformed things. You can take online lessons, you can take online courses that are much more specific, that are kind of created with you in mind. You can join communities, you can connect with people who love languages everywhere. You just have absolutely no limitations where before you really did

right. Right now let’s also talk about flashcards. What are your, are they good, are they bad or, I know one way that works for me that I’d like to hear your thoughts on the whole flashcard thing with vocabulary.

Oh that’s a, it’s a timely question cause I’ve just over the Christmas break I made a vocab course, like a new kind of system on how to organize vocab and I’ve been getting a lot of flashcard questions as a part of what I’m teaching in this course. So I think flashcards, digital flashcards or physical flashcards, all great as a system you need some kind of system. Personally I came up never using them and I learned 90% of all the language I’ve learned is probably not been through digital flashcards. However, they can be super, super useful because you’ve got your phone right, so you might as well use it in that way. The best way to use flashcards is to bear in mind that they are a review tool, but then not a memorization tool necessarily. And to try and use the language in lots and lots of other ways. Because otherwise what you learn is, is perhaps a list of words that kind of stick somewhere in your brain. So it’s good for growing your, you know, growing your vocabulary in general. But it doesn’t really give you the tools for handling the language.

One little trick, this Bay only worked for me, but it does work for me with the flashcards. Instead of writing a, I’m going to say Apple. Um, well I’ll use an example and I had to uh, teach in Swahili even though I didn’t know Swahili in my ESL class because I was teaching people that didn’t speak the language. And for me to learn enough Swahili to teach the class in Swahili, I had to come up with the system. And what I did was, the word for chicken was cuckoo. So on my flashcard, I said, right, and chicken on one side and cuckoo on the other. I drew a picture of a chicken coming out of a cuckoo clock. So that’s what I would see instead of the word. So it’s not a direct translation, it’s an image. So remember, I need to pull that out of my brain. I don’t really forget the cuckoo clock with the chicken, whereas I might forget Kuku as a, as just a word that I can’t anchor to anything.

That is exactly it. That is, that is magical. You’ve just described sort of that memorization step so perfectly. And it’s, it really is about making words as sticky as you possibly can before you, you know, you put them in a flashcard and it sounds like you’re creating your flashcards old school. So you’re working with paper flashcards.

Oh yeah, yeah. I’m, I’m, I’m almost as old school as you can get about everything. Yeah. When we were talking flashcards, digital’s like, Oh yeah, I forgot they have that. That’s, that’s why most people come.

So what, what people do very often is download an app and then just work with whatever set that app gives them. But I have a set of woods and that’s is it, I mean it’s fine. Eventually you will kind of run these into your memory if you, if you reviewed them often enough, but it’s not as effective as creating your own flashcard deck, which is what you’re doing. So work with what’s that actually you encountered, you needed and that kind of came in context with you and then have a good way of memorizing the ones that don’t mistake and you’ve, you’ve just had, that’s cool. Well at the sounds like way of memorizing and that is, it’s, it’s one of my favorites. It’s one of my absolute favorites. One of the examples I teach in my course is the, the Welsh word [inaudible] no means to complain. And that took me ages to remember until I saw a picture of the actual queen, you know, the queen of England. And I thought, Oh, the queen says no to complainer’s. So cool. We know she says no to complainer’s. And now when I’ve got the picture of the queen associated with that, I don’t forget it anymore. And often it’s just telling ourselves that little story. That’s enough to make things memorable.

Probably been five years on the cuckoo at least. And yet that’s probably in my brain forever. And I don’t remember too driver of Johnny yellow car was his name and in Beijing was self taught English. But every time he would hear even us talking a new word, he would scrub it in his notebook and study it that night. So who’s picking up nil five to 10 words a day. But over the course of days, months and years, he became an excellent English speaker just by those rewards he needed that day. And so he could then [inaudible] finding use to ha ha, how could I use that and learn to put those in sentences. So it’s not just a random word, just out floating in a cloud.

So one of the least effective ways that I have found for myself and also with my students is when somebody might just Google a list of the 500 most frequent words or something like that in a language. And then the idea being, I’m going to study these words and then I will know 90% of the most frequently used words in that language and that makes statistical sense, but to sit there and crumb a list into your brain, it’s very demanding for your brain and in fact you can learn those without trying. If you just pick up, for example, a story like a graded reader, a story based course, and you follow something that is designed for beginners that will work with the same words because those words really are that frequency. It goes back to this idea of the comprehensible input. If you find yourself something that you can understand, those words are going to go in. So my view is that flashcards and frequency lists, et cetera, they are a great tool, but they’re like step three, don’t make them step one in your routine.

Interesting. And what about the fact that we all learn differently? I’m a visual learner. Other people like audio. Some people are tactile, they’ve got to actually do it or whatever. How does that come into play when it comes to language learning? [inaudible] a good study

routine in in a language works on four core skills which are listening, reading, speaking and writing. So that is one part and that usually covers most of the what’s called VOC, you know, like the visual audio, um, tactile, no kinesthetic, it’s cold. Um, and then there’s one other one. So people who really want to experience something. So ideally you want to actually hit all of those.

Do you have a preference on if we have to emphasize grammar or vocabulary? You alluded a little bit to your answer on that or how important is grammar in this whole scheme of things?

I have to actually take myself out of this answer a little bit because personally I really enjoy grammar. I liked the way it puts the world in order, but most people don’t enjoy kind of sitting there with a rule. You know, I really like personally seeing the whole system, but what I’m doing there is I’m following what I like and if that’s not what you like, if that’s not what you enjoy, don’t do it. You will find even if you never ever study any grammar, the questions that relate to grammar are gonna come up in your mind. The questions are going to be why is the sentence in this order, how do I say this and this and this? How do I put these words together? And then the most efficient or the most fun way really to think about grammar is to think of it as pattern spotting and realize that if you can say, Oh, I went to the party, then you can also say, I went to the event and you can say, I went to the bowl and you can say I went to the airport and that I went to the is one part of the sentence.

And then there’s something that you can change around. So this pattern spotting is something that we do even as kids learning our native languages. And that is really what grammar is. And what it shouldn’t be is you just sit in there with like a rule book and literally run through all of the rules and go, okay now I’ve got to do this and now I must never make that mistake again. The fun way to learn grammar if there is one is to use it to answer your questions and then that means you wait until the questions come.

Got it. And that’s, that’s a good way to look at it too cause it doesn’t sound like drudgery. It’s, it’s you and I like the pattern spotting cause there’s patterns in life, not just languages and our brains are kind of geared to look out and seek patterns sometimes even when they’re not even there. All right. I read somewhere that it takes around 500 hours of consistent study to learn one of the easier languages and that you’re still better off doing some kind of a full immersion versus okay I think I’m going to study for one hour a day. Can you talk a little bit about that? Because sometimes we don’t have the ability to just go away for two or three months to be an immersive environment.

That 500 hour number may have come from the Fs I foreign service Institute. They’re the ones who, for example have to teach your languages. If you are military service personnel and you go into a specific country and that also means they half certain levels of functionality that they want you to reach. And the 500 hour number for example, is very specific to you. Okay. In order to, for you to reach these levels. The functionality, I don’t know if we want to embed you as a spy and in Cambodia, these are the language requirements that we have for you. So it’s always to be taken with a grain of salt. Any kind of number like that. With language learning, it’s not really about somebody else’s goal. If you’re learning for travel for example, it’s about your goal. So the question is what do I want to be able to do in that language? And previously we talked about, you know, the kind of level of say Portuguese that you might want for your next trip. You’re not going to need 500 hours for that. No way. You can do that in 20 hours and 20 hours a much, much easier to fit in. So the trick is to set the goals small enough that you don’t have to look at something that you know, fuels unachievable.

So would I be better off saying, okay, instead of doing the one hour a day saying, okay, I’m going to take one day a week and just that’s all I want to do is just do Portuguese that one day. So it’s just the whole day is Portuguese versus breaking it up or

no, to standard recommendation is little and often. And that is the way to build longterm memory. Yeah, I mean you can, you can do an immersion, but you will find that if you did that at the start of that weekday, you’d be spending an hour just trying to remember what you did in the last weekday. Do you know what I mean?

Right, right. And then also I’ve read that an hour of bumbled conversation where you’re somebody who’s kind of helping you, whether it’s a tutor or doing more of the internet exchange, kind of a things you grow as much in that one hour as you might in 10 hours of classroom. Do you agree with that?

It depends obviously on how big your cluster room and you know, how much interaction there is. Um, but yes, that seems reasonable to me because it’s tailored. The trick is that the thing you’ve got to bear in mind as well is after you’ve done that, let’s say language exchange, you know, they always give you some words. They might write out what they’re saying, et cetera. That is gold. And that goes on a flashcard and that’s got to be reviewed really so that it sticks and then you absolutely I, I’m 100% on board with that.

And then once you master, let’s use you using you as an example. Once you started picking up English at age 10 once you got that one or the next one’s easier to learn, does your brain kind of learn how to learn languages or is it starting back at square one again? And can you talk about that a little bit?

We’ve already talked about pattern spotting, so I think patents spotting helps and obviously once you get a sense of how language works in general, then it is easier to learn foreign languages cause you sort of know, okay this is this bit, this is this bit I’ve already seen. And what learning any kind of foreign language does is it teaches you about your own language and you’re then comparing to and you go, okay every language needs to express things that happened in the past. Somehow every language needs to have a way of saying, Oh him over there. Every language needs to express, you know, things in the future. Things that are close to me, things that are far away. So even now that I’m learning Chinese, I still feel like I’ve got an overall kind of sense of how big a deal, every little thing is to I’m learning.

So in that sense it helps. And the other way to it helps. I wrote a blog article about this ages ago because somebody asked me does it ever get easier? And I thought about it and I realized the, the main thing that gets easier is your attitude. Because after I’m on board my 10th language, I no longer think I can’t do this. I know I can learn languages. So even when it becomes very difficult and I struggle or I feel like my progress is really slow and I stop wondering if it’s worth it, I don’t doubt my own ability to do it. And that is something I think when your first working, I see a lot of people really struggling in that way. So you just build this kind of mindset. But absolutely [inaudible] does not get so easy that it’s effortless. It’s never effortless. It’s always hard work.

Well shoot Christian here. I was hoping for the easy answer

one and then the rest of them are a piece of cake. Come on. What’s going on?

Oh yeah, sorry. Yeah, no, it’s, it’s magic. It’s, you know, it’s still, it’s still so difficult

but it’s, it’s really rewarding when it works. It will be no fun otherwise.

Well, okay. I know when I tell people to go on these great adventures that they should push themselves and make it hard and all that kind of stuff. So I guess it’s the same thing with language learning I guess. No pain, no gain, no satisfaction. Language learning as well. I do have one odd thing. I have been semi flute in Spanish a couple of times in my life, but then I lose it when I don’t use it. And when I’m immersed in a Spanish culture after a week or so, all of a sudden I dream in really good Spanish much better than I can speak when I’m actually at using the language. Do you have any thoughts on that?

You know, what you do in dreams is you, you process, you know, you process everything that kind of is happening around you and you’re putting those things together. And I don’t know if you’ve ever been rock climbing, but this has happened to me with never with languages, but with rock climbing it’s happened to me that I’m climbing a lot of walls in my dreams and obviously I’m doing really, really well. But it’s the same thing as [inaudible] in rock climbing essentially your, you’re hanging on a wall and you’re just forever look into the next solution and your brain is trying to calculate, can I hang on to this? Can I hang on to this? So there’s a lot of focus on solving a problem. And I think when you’re immersed in a language, you are in that same state, you know, all the time where you are challenged and your brain is just problem solving, problem solving, problem solving.

I think it does that in your sleep as well. And that’s why your brain kind of really engages with that language in a more immersive environment where you just challenged all the time. All right, so are there any what, what resources can you direct us to or where do we go from here to say, okay, we’re, I’m gung ho, I want to learn Portuguese, or this person wants to learn Mandarin. What do we do next? How do we start [inaudible] if you want to just dip your toe in it, I’d recommend getting yourself a phrase book. And if you are the kind of person who downloads language learning apps, if you’re the kind of person it downloads, do you own lingo, I challenge you to download two or three apps because you’re so much more likely to actually use them. I usually find people drop off with duo lingo and then they’ve just got nothing to fall back on.

Other great recommendations are, there’s one called lingo, deer, L, I, N, G, O, D, w, E, R, and there’s one called Memrise, M, E, M, R, I, S, E, and finally drops. And those four together are gonna. They’re gonna build you a little system, so get you kind of, you know, get your phone properly set up to do this. If you’re the kind of person who wants to learn a language with your phone and don’t make it your own new resource if you’re traveling, get a phrasebook phrase. Books are an underestimated resource. Absolutely. And yes, I’ve got a few courses as well in my online school, so you’ve very welcome to have a look around. Some of them are more designed to help you learn how to learn. So to really set you up as, okay, I know a pro learner and that is for you.

If you are ambitious and you really want to get fluent in those languages, then come to me and I’ll sort you out. And finally I do host a podcast and hopefully if you’re listening to language learning podcasts and you, you think, well maybe there’s something in there. Maybe language learning is not dull and you just want to hear something that isn’t dull, then uh, do come and join us on the floor and show and have a listen and see. See if you like what you’re hearing and which episode. We want people to start to get a feel for the podcast itself. What episode would you suggest we start with? I would recommend, I’ve got an episode that I can send you a link kit to put maybe in your show. Oh no. Yes. Great. I’ll put a link in the show notes. I called lessons from 10 lessons from traveling or something like that and it’s, I recorded it together with my cohost Lindsey who recently did around the world trip with her husband. I sort of had a, they just went for one year honeymoon, did most of Latin and South America and then also visited East Asia and lots and lots of lovely stories from that. So she kind of has these oldies tips and lessons. We just talked about her travels and this little debrief and that is a, that is a fun episode that I would recommend to anybody who loves traveling. Great. You can find those at a vendor, travel show, podcast.com/language.

Okay. I’ll be sure to put that and all links to all your social media, your website, a link to your book. Yeah. In the show notes. So be sure to look for that. Uh, just scroll down. You’ll find those in the show notes and a link to that. And of course we sure appreciate you coming on the show. Any final

thoughts? Just to encourage

everybody. If they, if they want to learn language, just do it. Don’t you know, criticize yourselves too much. Just kind of give it a go and try and see the fun side in languages. I really, I genuinely believe this is, maybe this is my off the wall perhaps that if all of us, we’re more open to other people’s languages, we become more open to other people’s worldviews and it is going to save the world. Believe you me.

Very nice. Well thanks again for coming on the show. I really appreciate it, Kristen.

That was lots of fun. Yeah. Thank you very much. I don’t know about you, but I sure learned a lot from Kirsten today and I also liked how she made me feel really chill about learning a language because I was, I’m an intense person anyway as you may or may not have realized by now and I, I tried to go full steam ahead and all that, but I think that the way that she tries to get us to learn languages is probably the right way to do it and that’s why I struggle so much. So I’m really excited about learning more about Portuguese in particular for my upcoming trip, but also just trying to take some of the tips and techniques that she told us today to expand my language horizons on that. And I want to tell you one thing too, I’m not very good at Twitter.

I’ve got to say that. But when I was taking notes on this episode after I’m doing the editing right now as I speak, this is the first time and I’ve now done between the two podcasts, a hundred different podcasts that I kept snipping out and saving little bites that I’ll actually going to put on Twitter. So she dropped as generally Dumas calls, value bombs throughout this episode. And I just think that was a really, really informative episode. I hope you’ll agree as well. And I hope that you will share this episode because I think she does give us the courage and the confidence to go out there and tackle a new language. It doesn’t have to be intimidating. And like she said, it’s not about the grammar. We’ll get the grandma, we’re going to see the patterns. I love that because we are pattern spotters. So I just, I, I just feel a lot less tense tackling the Portuguese that I’m about to tackle. And so I’m very excited about that. I’ll let you know how all that goes. When I do my El Camino episode on the actor travel adventures podcast, that companion podcast to this. So anyway, I hope you got a lot of bio out of today’s show. I know, I sure did, and I really do appreciate you listening. Until next time, this is kit parks at venture on [inaudible].

Advice To Help You Succeed In Social Media Marketing

In the world of trending topics and friend requests, social media has become king. Social media incorporates the aspects of creation and sharing, as people can easily make their own content and share it with friends and followers. If you would like to use social media as an avenue for marketing, then read the following article.

Give your visitors the ability to retweet on your blog. This makes it much easier for other people to share your the content through twitter. It generates a lot more interest in how many people you can attract with whatever it is you are trying to say.

When working with social media marketing, you should always remember that you are speaking to individual people, and not the masses. The tone of your postings should be directed towards personal level for maximum success. It takes some practice to develop the right voice, but over time and with practice you will be able to communicate effectively.

Try using linking applications on Twitter to post to your other social media profiles at the same time. These linking applications are a huge time saver. When you post a message on Twitter, it will automatically post the same message on your Facebook, YouTube, and Google+ profiles, so you don’t have to sign into all of them to post the same content.

Social media is a great tool to build trust and relationships with your customers. When marketing your business on social media, you have to be honest and always communicate with your customers. Listen to what they are saying and learn from it. You are not giving up control of your business to them, but you can learn from what they are saying and adjust your business to be more consumer friendly.

As stated before in the introduction for this article, social media has become dominant in today’s society. The ability for users to create and share content has allowed social media to take precedence over other forms of media. By using the information in this article, you can use social media as a marketing platform.

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Simply The Best Travel

Fodor’s Travel Guides are a staple for anyone planning a trip. They excel at prioritising highlights and include great visuals like cutaway illustrations of important castles and churches.

Rough Guides are ideal for the adventurous traveler. Their guides are written by Europeans and offer more insight into the contemporary social scene. They also have helpful support helplines if you get into trouble.

1. DK Eyewitness Travel Guides

DK Eyewitness Travel Guides are the most visually appealing guides out there, with hand-drawn pictures and exploded illustrations dominating every page. The books offer everything from fully planned out Itineraries and detailed histories to helpful tips, suggestions and information.

While some travelers might prefer the personal feel of a blog, the advantage to a DK guide is that the authors are a team of full-time experts with a wealth of knowledge to draw from. They know the best hotels, restaurants and attractions to recommend, as well as how to avoid the most common tourist traps. In addition to recommendations, DK also includes sections geared towards different types of travelers such as art lovers, families or foodies. This gives travelers a much more tailored experience than simply following the crowds.

A major plus is the inclusion of detailed maps, as well as the opportunity to use the book’s 3D models of many key landmarks. This allows the reader to get a bird’s-eye view of their destination and find specific locations with ease, as opposed to simply using a traditional map. The book also offers useful tips for the most popular travel experiences including outdoor activities, shopping and entertainment options. Those planning a trip to non-English speaking destinations will appreciate the mini phrase books which feature helpful conversational phrases.

This series of guides has recently undergone a complete re-design, bringing in a new look and making them smaller and lighter than ever before. The first set of revamped travel guides to be released include London, Barcelona, Paris, Rio de Janeiro and Washington D.C., with additional cities to follow throughout 2019. The guides feature a fresh and modern design and are packed with completely new photography, as well as a new layout that makes it easier than ever to inspire, plan, discover and share.

Fodor’s continues to lead the travel guide pack with an array of printed and digital guides to all sorts of global destinations. Travelers still rely on these guides to find the best things to see, do and eat during their vacations. Their books are particularly useful for those who plan the Big Trip, the once-in-a-lifetime journey.

These well-known and trusted travel guides feature detailed destination descriptions and enticing images that inspire you to explore. The company also has a comprehensive travel planning website that recommends places to stay and visit based on your specific interests.

Their most popular guides are their city-focused offerings, such as 25 Best Things to Do in Dublin or The Best of Rome. These short but encyclopedic books present you with a variety of cultural insights and nitty-gritty details that help you get to know the city.

Then there are the broader guides, such as Fodor’s Essential Europe or The Best of Australia and New Zealand. These guides feature broad cultural overviews, detailed itineraries and a host of recommendations for restaurants, hotels, activities, and sights to see.

The series also includes the ever-popular Rick Steves’ European Adventures, which is a must-have for history buffs. And for those who are looking for a more off-the-beaten path experience, there’s the Widlsam Field Guide to New England. It’ll take you to where Thoreau found peace at Walden Pond, where Emily Dickinson secreted her poems in Amherst, and where P.T. Barnum proclaimed the view from Mount Washington the second-greatest show on earth. It’s a fascinating look at the area that inspired such authors as Ralph Waldo Emerson and Nathaniel Hawthorne. The book is filled with photos, maps and historic facts.

3. Moon Travel Guides

While more people rely on online travel blogs and podcasts to research their trips, guidebooks still offer a wealth of up to the minute information. They provide the savvy traveler with valuable tips for travelling on a budget and a good sense of what to see, where to stay and when to go. These guidebooks also allow for a thorough comparison of prices, hotels and activities.

Probably the best known of all guides, Lonely Planet is THE bible in many travellers’ eyes. Despite its age it is the benchmark of all travel guides and for a reason: it offers a very clear and user friendly layout, an adequate amount of background information and a great range of options on places to visit.

It is not the best choice for those who are mainly interested in the culture and history of a country but if you are looking for a guidebook that provides an inspiring and informative visual trip, this is the one to go for. Its main advantage is its quality graphic illustrations and maps that clearly distinguish sites from one another.

This series of guides by American publisher Moon was founded in 1973 to empower independent, active and conscious travel. This is reflected in their focus on small and local businesses, outdoor recreation and traveling strategically and sustainably. Their guides are written by local authors who can’t wait to share their favourite spots with you! Their state by state guides are a particularly good option for US travellers. They also publish guides on train travel and trekking and specialise in the more out of the way destinations like Kamchatka or Uzbekistan. These are a must have for the adventurous.

4. Frommer’s

Founded in 1957, Arthur Frommer’s legendary travel guide book series has evolved from its first publication, Europe on $5 a Day, into a comprehensive collection of destination guides for every budget, experience level and style of travel. Frommer’s books prioritize local recommendations and provide honest opinions to help travelers plan their vacations. With dozens of destinations in the US and internationally, Frommer’s provides comprehensive travel information for visitors of all kinds.

Pauline Frommer, the daughter of Frommer’s founder and travel expert, co-president of Frommers Media LLC, and editor of the Frommers guidebook series, joins Rolf to discuss the changing world of travel guides. They cover a wide range of topics, including the art of curating content in the modern world (3:30); sidestepping travel-marketing content (17:15); and the importance of traveling smartly (38:00).

Frommers’ newest guidebook series is called Frommers’ Activity Guides. These engrossing, first-person city guides take readers on a journey into the heart of a city through its most iconic landmarks and sights. These bestselling books are an excellent choice for any visitor to the cities of London, Paris, Dublin and Amsterdam, among others.

The Frommers’ Italy Travel Guide is another must-have for any traveler to the country of Italy. Whether you want to explore the ruins of Pompeii, float along canals in Venice or appreciate Renaissance masterworks in Florence, this comprehensive and opinionated travel guide will take you to the most popular and hidden gems in this beautiful country. It also includes insider tips and candid advice that will have you discovering off-the-beaten path Tuscan vineyards, exploring off-the-beaten path Puglia or living la dolce vita in Rome. You’ll also find a wealth of tips on dining, shopping and entertainment.

5. Lonely Planet

When traveling, you’ll want to be well-prepared for any challenge. A guide book is an invaluable tool that can help you with this. With the right information, you’ll be able to navigate unfamiliar cities and cultures. In addition, a travel guide can offer helpful tips and tricks that can make your trip a success.

The Lonely Planet travel guides have been a staple in many travelers’ backpacks for decades. They’re filled with detailed maps and enticing photos of iconic attractions. They also include personal recommendations that can help travelers find hidden gems. The company has a long history of word-of-mouth marketing and even gives away free travel guides to backpackers. This strategy has helped them create a loyal following and become one of the most respected travel guide books on the market.

Founded by Maureen and Tony Wheeler in 1972, the company’s name comes from a misheard lyrics in a song by Matthew Moore. The couple’s willingness to live abroad gave them a unique understanding of the cultures they wrote about in their guidebooks. Their guides have an easy-to-read format, and the photos in each book are taken by local photographers. The books are filled with a variety of photos, from breathtaking landscapes to snapshots of daily life.

While some of the information in these travel guides may change over time, they’re still a great resource for those who are looking to travel abroad. If you’re ready to begin planning your next adventure, check out this Mashable Shop bundle that includes digital Lonely Planet guides and language courses from top-rated Transparent Language. The Mashable Shop is offering this bundle for a “name your price” deal, so you can pay whatever you want to get the resources you need.

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https://nap.nationalacademies.org/catalog/27432/critical-issues-in-transportation-for-2024-and-beyond

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More than walking and cycling: What is ‘active travel’?

Where has the concept of ‘active travel’ come from and where is it taking us? In this paper, the authors explore these questions, firstly, through a systematic review that summarises the growth of active travel research over the last 15 years. This suggests a tendency to equate or reduce active travel to simply walking and cycling. They then move on to explore what expanding this definition to include all “travel in which the sustained physical exertion of the traveller directly contributes to their motion” would mean for active travel research and the modes it studies. To do this, they provide a thematic review of the limited transport literature into wider active travel modes (such as running, kick scooting, skateboarding and wheelchair use). The thematic review discusses six threads (emergence, fun, inclusivity, safety, regulation, and design) that explore what is known about these wider active modes and how transport research characterises them. The authors conclude with a discussion of the likely implications of expanding the definition of active travel more widely for policy, practice and transport-related research. While not risk-free, they argue that embracing an expanded notion of active travel has much to offer and it should be approached more broadly within transport studies than it is.

Record URL: https://doi.org/10.1016/j.tranpol.2022.07.015
Record URL: http://www.sciencedirect.com/science/article/pii/S0967070X22002025
Find a library where document is available. Order URL: http://worldcat.org/oclc/29485010
© 2022 The Authors. Published by Elsevier Ltd. Abstract reprinted with permission of Elsevier.
Cook, Simon

Stevenson, Lorna
Aldred, Rachel
Kendall, Matt
Publication Date: 2022-9
Media Type: Web
Features: Figures; References; Tables;
Pagination: pp 151-161
Transport Policy
Volume: 126
Issue Number: 0
Publisher: Elsevier
ISSN: 0967-070X
Serial URL: http://www.elsevier.com/locate/issn/096707X

Subject/Index Terms

TRT Terms: Activity choices ; Literature reviews ; Micromobility ; Nonmotorized transportation ; Social inclusion ; Transportation policy
Subject Areas: Pedestrians and Bicyclists; Policy; Society;

Filing Info

Accession Number: 01860025
Record Type: Publication
Files: TRIS
Created Date: Sep 30 2022 2:27PM

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Active Travel Studies

Active Travel Studies is a peer-reviewed, open access journal publishing authoritative research on walking, cycling and other forms of active travel. In the context of a climate emergency, widespread health problems associated with inactvitity, and poor air quality caused in large part by fossil-fuel transport, this journal is relevant and timely. As well as informing the research agenda, it will provide practitioners and policymakers with access to current and robust findings on all subject relevant to active travel.

Based on high academic standards, and providing a bridge between research and practice, the journal's remit is to share knowledge, from any academic discipline, from bioscience to anthropology, that can contribute to building knowledge to support active travel and remove barriers to it. (publ. by University of Westminster Press)

Focus and Scope

We live in times of climate crisis, with illegal levels of air pollution in many cities worldwide, and what has been called an epidemic of physical inactivity. Technological change alone will not solve such problems: we also need major growth in active travel (primarily walking and cycling, but also other active and semi-active types of travel, such as scooters) to replace many shorter car trips. Active modes could even (e.g. through electric assist trikes) help make urban freight much more sustainable.

Journals within many fields cover active travel, but literature remains highly segmented and (despite high levels of policy interest) difficult for practitioners to find. Established, mainstream journals are not open access, another barrier to policy transfer and knowledge exchange. Thus, while many towns, cities, and countries seek to increase active travel, the knowledge base suffers from a lack of high-quality academic evidence that is easy to find and obtain. This reinforces practitioner reliance on often lower-quality grey literature, and a culture of relying on ad hoc case studies in policy and practice.

This journal provides a bridge between academia and practice, based on high academic standards and accessibility to practitioners. Its remit is to share knowledge from any academic discipline/s (from bioscience to anthropology) that can help build knowledge to support active travel and help remove barriers to it, such as car dependency. Within this normative orientation, it is rigorously academic and critical, for instance not shying away from analysing examples where interventions do not lead to more active travel. It goes beyond immediate policy imperatives to share knowledge that while not immediately change-oriented can contribute to a deeper understanding of, for instance, why people drive rather than walk.

As well as publishing relevant new research, the journal commissions both commentary pieces on such research, and critical reviews of the existing literature. Reflecting the diversity of its audience, its content is varied, including written work of different lengths as well as audio-visual material

Publication Frequency

The journal is published online as a continuous volume and issue throughout the year. Articles are published as soon as they are ready to ensure that there are no unnecessary delays in making content publicly available.

Special collections of accepted submissions are welcomed welcomed and a webpage will be dedicated to each collection. The individual submissions will also be published alongside the journal’s other content.

Open Access Policy

This journal operates under Diamond Open Access, meaning there are no charges for either publication in the journal or readership of its content. The journal provides immediate open access to its content on the principle that making research freely available to the public supports the global exchange of knowledge.

Authors of published material remain the copyright holders and grant third parties the right to use, reproduce, and share the article according to the Creative Commons licence agreement.

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The journal’s publisher focuses on making content discoverable and accessible through indexing services. Content is also archived around the world to ensure long-term availability.

In addition, the journal is available for harvesting via OAI-PMH .

To ensure permanency of all publications, this journal also utilises CLOCKSS , and LOCKSS archiving systems.

If the journal is not indexed by your preferred service, please contact us or, if you prefer, make an indexing request directly with the service.

Active Travel Studies is published with the support of the University of Westminster and the Quintin Hogg Trust.

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Editorial Team

Tom Cohen Active Travel Academy, University of Westminster, UK Website

Deputy Editor

Rachel Aldred

Editorial Assistant

Luz Navarro Eslava

Editorial Board

Sonja Haustein Technical University of Denmark View Profile Website Twitter Linkedin

Esther Anaya Boig Imperial College London, UK Website Twitter Github Linkedin

Giulio Mattioli

Tim Jones Oxford Brookes University, UK View Profile Website

Ersilia Verlinghieri University of Westminster, UK

Jamie Furlong University of Westminster, UK

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Submissions should be made electronically through this website. Once submitted, the author can track the submission and communicate with the editors via the online journal management system.

Please ensure that you consider the following guidelines when preparing your manuscript. Failure to do so may delay processing your submission.

Article types

Research articles must describe the outcomes and application of unpublished original research. These should make a substantial contribution to knowledge and understanding in the subject matter and should be supported by relevant figures and tabulated data. Research articles should be no more than 8,000 words in length.
Commentaries should reflect upon or critique a specific "happening" such as a release of a major study or other notable occurrence related to journal focus. Authors interested in submitting a commentary piece should discuss the content with the editor before submitting a manuscript. Commentary articles should be no longer than 3,000 words in length.
Reviews can cover topics such as current controversies or the historical development of studies as well as issues of regional or temporal focus. Papers should critically engage with the relevant body of extant literature. Review articles should be no longer than 8,000 words in length.
Debates should allow a range of views on a subject relevant to the journal’s focus to be aired in a lively manner by at least two authors taking contrasting positions and reacting to each other’s interventions, referring to the literature as appropriate. Debate articles should be no more than 5,000 words in length.
Interviews will present the opinions of influential figures from the world of active travel and associated fields through the medium of interview conducted by knowledgeable researchers. Participants can write their answers to questions or can be interviewed conventionally, subject to subsequent editing to ensure the final text achieves the journal’s standards of precision and clarity. Interviews must not exceed 5,000 words in length.
Viewpoints will offer informed analysis and critical views surrounding key and emerging issues in active travel research with suggestions for future directions as well as comment on emerging trends in the literature. These may be of length 3,500 to 8000 words in length.

All word limits include referencing and citation.

For further details please follow below links:

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Anti-plagiarism checking.

A combination of pre-screening and open access is the best possible defence against plagiarism. All articles submitted to University of Westminster Press journals are automatically screened for plagiarism by the CrossCheck system from CrossRef. This system compares incoming articles to a large database of academic content, and alerts editors to any possible issues.

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University of Westminster Press ensures that all research output, in both journals and books, is thoroughly peer reviewed by external reviewers, and offers the option of open peer review if required. Publications of a commentary or opinion nature may not be sent for external peer review but will include extensive editorial review and revisions. All of our journals adhere to the COPE guidelines for best practice .

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All University of Westminster Press content is released under open licences from Creative Commons . We believe that only CC BY meets the requirements for true open access for journals, and strongly prefer CC0 for open research data.

The journals supports the Budapest Open Access Initiative , which states that open access “…will accelerate research, enrich education, share the learning of the rich with the poor and the poor with the rich, make this literature as useful as it can be, and lay the foundation for uniting humanity in a common intellectual conversation and quest for knowledge.”

Active Travel Studies endorses the Panton Principles , which state that "for science to effectively function, and for society to reap the full benefits from scientific endeavours, it is crucial that science data be made open."

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All University of Westminster Press journals and books strongly encourage authors to make the research objects associated with their publications openly available. This includes research data, software, bioresources and methodologies. This means that peer reviewers are better able to assess the foundations of claims made, and the research community and wider public are similarly able to validate authors’ work, and are more easily able to extend and build upon it.

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For more information on where this journal is indexed, please view the journal's about page.

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Collection information, latest articles 41 .

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Active travel

Today sees the return of the Welsh Government’s annual active travel conference, delivered in conjunction with Sustrans. But just what is active travel and why is it important in Wales?

Improving and promoting active travel routes and facilities has been enshrined in law in Wales since 2013. The Active Travel Wales Act 2013 places a duty on Welsh highways authorities to make annual improvements. Our new research briefing looks at what those duties are; how active travel is embedded in Welsh policy making, Welsh Government funding levels for active travel since the Act came into force; and how many people actually travel actively in Wales. It also takes a look at examples of how active travel rates can be improved from infrastructural interventions to driver speed limits.

Article by Rhiannon Hardiman , Senedd Research, Welsh Parliament

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The latest on 20mph speed limits

Essential Travel Phrases: How to be Travel Fluent in 10 Simple Steps

When it comes to travel, knowing even just a little bit of the local language can go a LONG way. This step-by-step method will guide you through how to learn essential travel phrases simply and easily with the help of reusable building blocks.

We all love to travel, but no one talks about the importance of speaking the local language when we travel to foreign countries. This is surprising to me since it’s such a big part of travel. We go abroad to see beautiful places, try new cuisines, but there’s nothing like communicating with the locals and learning from them. Even learning to use just a few keywords and phrases can do wonders for enhancing your travel experiences. It’s a great way to show respect and make a good first impression.

This is why I not only write detailed destinations guides and produce informative videos, I also create free travel phrase guides to help travellers get the most out of their experiences.

Related: 22 KEY Travel Phrases That Will Transform Your Travels [Free Guide]

So much of a place and its history is wrapped up in the people who inhabit it and through them, the language they speak. We can see this evidenced in idiomatic expressions like the German idiom “eine Extrawurst haben” , (literally, to ask for an extra sausage meaning to ask for special treatment) or in a simple greeting.

For example, before I visited Egypt I wanted to learn some Arabic greetings along with some other basic sentences. Pretty quickly, I found out that in Arabic, when you say “see you soon to someone,'” the reply isn’t “Yes, see you soon”, it’s “inshallah”. This literally translates to, “God willing”, or “if God wills it”. The speaker is saying, “yes, I hope to see you again, but it’s up to God if we will”. This phrase comes from a Quranic command which Muslims use when speaking about future events. Just by learning this simple phrase, you gain a lot of insight into how significant a role religion plays in the Muslim and Arabic speaking culture.

You don’t need to be fluent to make a difference, it’s amazing how knowing even a little bit of the local language can go a long way. Just by showing that you’ve made an effort to learn some of the local language brings out the best in people.

It all begins with how to greet someone. Whether you’re in Norway or the Netherlands (two countries where English is spoken very well by its natives), you should always greet people in their native language. This is a great ice-breaker because you’ve just shown the receiver that you respect them enough to have made the effort to learn their language. There’s no telling where your conversation will lead from here.

For example, during one night out at dinner in Palermo, I was with 5 of my closest my English speaking friends who all spoke various levels of Italian. At a table across from us was a young family. They were so interested in us that after a brief conversation all in Italian, they invited us to their home for afternoon tea the next day! This couldn’t have happened if we weren’t able to speak Italian.

You don’t need to be fluent in a language to have unique interactions such as these, but you can be fluent enough for travel . This is what we’ll be discussing today. In the following steps, I’ll share with you a simple formula to help you learn how to create your own phrases when traveling abroad without needing to memorising long phrases from a travel phrase book.

What is Travel Fluent?

Your grammar isn’t perfect and you definitely don’t know everything by heart, but with the right building blocks, a smile, and a gesture or two, you’re fluent for travel.

The vocabulary you need will differ depending on if you hire a car and drive about the remote Lofoten Islands in Norway than if you’re popping over to Rome for the weekend . But that’s ok. The formula I’ll be sharing with you is flexible. It gives you the building blocks so that you can use and reuse them on any kind of trip you take.

Once you implement what you’ve learned, you’ll see how enjoyable it is to communicate with others in their language. Who knows, it may even inspire you to learn the language more seriously.

How to be Fluent for Travel in 10 Simple Steps

Step 1. use the 80/20 rule.

The Pareto Principle (also known as the 80/20 rule) states that 80% of the results in any endeavour come from 20% of the input, material, or effort.

This principle was coined by Management consultant, Joseph M. Juran and named after the Italian economist, Vilfredo Pareto who in 1896 showed that approximately 80% of the land in Italy was owned by 20% of the population.

The Pareto Principle can be applied to any aspect of your life. It even works for language learning too!

Think about this.

Do you know every single word in the English dictionary? Of course not! Does the fact that you don’t prevent you from having a conversation with English speakers? No!

When it comes to travel, the same is true. You can have an even smaller and targeted vocabulary and still have meaningful conversations.

You don’t need to learn how to express your political views, articulate your thoughts about the origin of the universe, or even know how to say what your favourite colour is because these aren’t common topics you’ll be discussing with people as a traveller.

If you adopt the 80/20 rule and apply it to language learning for travel purposes, you’re forced to focus on and choose only what you need to learn based on the likelihood and frequency in which you’ll need to use it.

For example, what percentage of time in any given trip do you think you’ll need to ask how much something costs, where the bathroom is, or placing an order at a restaurant? I’d say 80% of the time, wouldn’t you?

Think about the 20% of vocabulary in your target language that you’ll need in order to respond to 80% of the situations you’ll find yourself in. What things will you need to know how to say? The answer to this question is exactly what I include and how I teach languages in my Intrepid Languages courses – using the 80/20 method.

In the following steps, we’ll take a look at how you can break this down even further and use building blocks to form your own unique phrases and questions.

Step 2. Master Modal verbs

Wouldn’t it be great if you could start speaking your target language without having to learn a bunch of grammar or memorise long phrases? Wouldn’t it be great if you could easily create your own phrases just by using a few keywords? Well, you can!

Modal verbs are a language learner’s best friend. They give you loads of flexibility for the minimum amount of work it takes to learn them.

If you’re not familiar with the term, the most commonly used modal verbs in English are can , could , may , might , must , will , would , shall , should , ought to , have to , and need .

By learning how to use the equivalent of these modal verbs in your target language, you’re already half-way to creating your own unique phrases really easily and quickly.

You don’t need to learn every modal verb listed above either. If you can master the verbs could (be able to), want (want to), and must (to have to, ought to) that’s enough to cover your bases. In order to find modal verbs in your target language, a simple Google search will do the trick.

The reason why modal verbs are so powerful is because you only need to learn how to conjugate these three verbs, instead of countless others.

How do modal verbs work?

Modal verbs allow you to create a phrase by placing an infinitive verb after any conjugated modal verbs. Conjugating verbs isn’t a very sexy term and it’s usually something many students dread. Simply put, you conjugate verbs in order to communicate one or more of the following: person, number, gender, tense, aspect, mood, or voice.

To learn these 3 key modal verbs, start by learning the basic structure of how they’re used in a sentence. This is what the formula looks like:

Conjugated Modal Verb + Infinitive Verb + Noun

Since Pareto’s Principle was inspired by an Italian, let’s use the Italian language as an example of how you can be fluent for travel whilst travelling in Italy.

Since the Italian modal verb could (be able to) is potere , the conjugation of potere looks like this:

(io) posso – I can
(tu) puoi – you can
(Lei) / (lui) / (lei) può – You (formal)/he/she can
(noi) possiamo – we can
(voi) potete – you can (plural)
(loro) possono – they can

The Italian modal verb for want , or want to i s volere . The conjugation of volere looks like this:

(io) voglio – I want
(tu) vuoi – you want
(Lei) / (lui) / (lei) vuole – You (formal)/he/she want/s
(noi) vogliamo – we want
(voi) volete – you want
(loro) vogliono – they want

The Italian modal verb for to have to , ought to , or must is dovere . The conjugation of dovere looks like this:

(io) devo – I must
(tu) devi – you must
(Lei) / (lui) / (lei) deve – You (formal)/he/she must
(noi) dobbiamo – we must
(voi) dovete – you must
(loro) devono – they must

Once you learn these three versatile modal verbs you’ll use them to form the first part of any question you ask or response you give.

Step 3. Learn your top 10 verbs for travel

Now let’s focus on the second part of the formula covered above – infinitive verbs . If you never learned grammar in school and have no idea what a verb is, then all you need to know is that it’s any word you can place the word ‘ to ’ in front of. For example, to go, to eat, to sleep, to find….you get the idea.

When it comes to travel, there are certain questions and things you’ll need to say repeatedly. Below is a list of the most useful verbs for travel that I recommend you learn in your target language along with examples of how they can be used in various situations. Of course, you can add more than 10 or swap out any of them for different verbs. I’ve kept this list to 10 as it makes things more manageable and less overwhelming to learn.

Top 10 verbs for travel

Take → Prendere (eg. Can I take a bus /taxi/train there?)
Go → Andare (eg. I want to go to the airport/museum/Colosseum…)
Eat → Mangiare (eg. I cannot eat meat)
Order → Ordinare (eg. May/can I order now?)
Have → Avere (eg. May/can I have a menu? )
Buy → Comprare (eg. I want to buy …)
Pay → Pagare (eg. Can I pay by credit card?)
Find → Trovare (eg. Where can I find the train station?)
Speak → Parlare (eg. Can you speak English?)
Understand → Capire (eg. I cannot understand Italian)

Let’s bring it all together. Using what you’ve learned and following the formula above, we can create sentences such as:

Voglio andare …. I want to go ….

Possiamo comprare … Can we buy …

Dobbiamo andare …. We have to go …

Choose the 10 most useful verbs you’re most likely going to need and use on your trip.

Step 4. Learn your top 10 Nouns for travel

Essential Travel Phrases - Learn modal verbs

Below is a list of useful nouns to know and their Italian prepositions . Don’t worry too much about how prepositions work as this will overcomplicate what you’re trying to do here, which is to communicate effectively, not perfectly.

The nouns you choose to put in your list are entirely up to you. For example, you may not be vegetarian and decide to remove this word from your list.

Top 10 nouns for travel

the/a ticket / two tickets → il/un biglietto / due biglietti
to/the/a bathroom → al/il/un bagno
Italian (Learn how to say the name of the language in its native form) → l’Italiano
to the/the/a bank → alla/la/una banca
to the/the/a train station → alla/la/una stazione ferroviaria
to the/the airport → all’/l’aeroporto
Il/un pullman/bus → the/a bus
vegetarian (male/female) → vegetariano/a
the/a receipt → la/una ricevuta
the change → il resto

Let’s bring it all together. Using what you’ve learned in the past 3 steps we can use the formula Conjugated Modal Verb + Infinitive Verb + Noun to create sentences such as:

Voglio andare al bagno I want to go to the bathroom

Possiamo comprare due biglietti , per favore? Can we buy two tickets , please?

Dobbiamo andare all’aeroporto We have to go to the airport

Choose the 10 most useful nouns you’re most likely going to need and use on your trip.

Here’s everything you need to know Italian prepositions plus tonnes of examples.

Step 5. Learn your top 10 Adjectives for travel

For shorter sentences where you want to express your opinion or the state of something, you can use ‘it is’ ( è ) followed by the adjective. An adjective is a word where you can place is, am or are in front of it. For example, is big, are beautiful.

If you want to emphasise these adjectives, you can use ‘very’ ( molto ) or ‘too’ ( troppo ) in front of the adjective.

Top 10 adjectives for travel

Big → grande (eg. è grande)
Small → piccolo ( eg. è troppo piccolo)
Expensive → caro (eg. è troppo caro)
Beautiful → bello (eg. è molto bello)
Nice → carino (eg. è carino)
Good/well → buono/bene (eg. è molto buono/bene)
Interesting → interessante (eg. è interessante)
Open → aperto (eg. è aperto?)
Closed → chiuso (eg. è chiuso?)
Perfect → perfetto (eg. è perfetto!)

Choose the 10 most useful adjectives you’re most likely to need on your trip.

Step 6. Learn how to use question words

While you can turn a modal verb phrase into a question just by adding an inflection at the end of the phrase, you can also use question words. Here are the most useful questions words to learn:

Where? → Dove?
Where is? → Dov’è?
Who? → Chi?
When? → Quando?
What? → Cosa? / Che cosa?
How? → Come?
How much? → Quanto
How much is? → Quant’è?
Why? → Perché?

Question words can also be paired with modal verbs, for example.

Where can I find the train station? Dove posso trovare la stazione ferroviaria?

How much must I pay ? Quanto devo pagare ?

When do you want to go ? Quando vuoi andare ?

Practice forming sentences using question words followed by modal verbs.

Step 7. Learn your biography, greetings and pleasantries

As part of your travels there will be moments where you’ll have more meaningful conversations outside of the general day-to-day getting around and survival phrases we’ve already covered.

During my encounter in that restaurant in Palermo, I didn’t use modal verbs to get to know the family across the table from us, I used common Italian greetings and told them a bit about myself. I told them my biography.

Learning your biography is a great hack because your background never changes. Once you learn it, you’ll barely need to change it. The most important and reusable set of vocabulary you will ever learn is all about you, funnily enough.

Every time you meet someone new, what do you do? You introduce yourself, you may talk about your job, where you’re from and why you’re learning the language. By focusing on learning your biography you’ll not only be able to comfortably hold your first 15-minute conversation but it will build up some much-needed confidence in speaking the language.

Again, you don’t need to overthink this and learn too much. Here are some key phrases to focus on.

My name is… → Mi chiamo…
I come from… [learn how to say your country name] → Vengo da…
I’m a… [learn how to say your profession] → Sono…
I can’t speak [insert language] very well → Non so parlare…

Start your journey to biography fluency with my travel phrase guides. I’m constantly adding to the list but, so far there is Afrikaans , Arabic , Basque , Bulgarian , Catalan , Czech , Danish , Dutch , Flemish Dutch , Finnish , French , German , Swiss-German , Greek , Hebrew , Hindi , Icelandic , Irish , Italian , Portuguese , Norwegian , Spanish , Latin American Spanish , Scots , Swedish , Thai , Vietnamese .

Also, try doing a Google Search on introductions then refer to an online language dictionary for any missing vocabulary.

When it comes to greetings and pleasantries, stick with the basics and always focus on learning the formal option (if available) to be respectful.

Top 10 greetings and pleasantries for travel

Hello → Salve
Good morning → buongiorno
Good evening → buonasera
Goodbye → Arrivederci
How are you? – Come sta?
I’m well, and you? – Bene, e Lei?
Thank you → Grazie
Please → Per favore
You’re welcome → Prego
It’s a pleasure to meet you → è un piacere conoscerLa

Step 8. Bring it all together

Essential Travel Phrases - Use the Pareto Principle. jpg

With a pen and paper, write down all your chosen verbs, adjectives, nouns, modal verbs, questions words, greetings, pleasantries, and biography. The reason why I suggest you physically write it all down and not jump in Google Docs straight away is that it improves your memory.

Related: 10 Proven Memory Hacks: How to Remember New Vocabulary Faster

Once you have gathered everything, start to form your own phrases and questions using the formula above. Again write this down by hand. Write down as many as you can. Do this until you feel comfortable that you won’t forget the structure. Now put everything in a Google Doc to refer back to it ahead of and during your trip.

Once this framework has been transferred to your long-term memory, remembering vocabulary is just a matter of learning by spaced repetition.

Step 9. Practice and revise before you fly

At this point, you know what you need to do, you just need to practice! Use spaced repetition apps like Quizlet to help you review and retain what you’ve learned. On top of that, also practicing saying things out loud, this is another great way to improve your memory when you hear your own voice say the words.

I recommend studying on a regular basis at least one week ahead of your trip so you’ll be travel fluent before you fly. Aim to squeeze in 10-15 minutes of uninterrupted study time every day at a time where you’re most alert.

Don’t worry about not being able to remember it all, you’re learning more than most other people do so you should be very proud of yourself.

Want more? Check out my guide on top-rated languages tools and apps.

Step 10. Bon voyage!

Once you arrive at your final destination, start putting into practice what you know. Start small with greetings then build up to asking questions as you gain more confidence.

Remember, have fun with the language. Don’t be afraid to ask people to repeat themselves or to speak slower so you can understand them. Smile and when in doubt refer to your notes, use gestures, or refer to Google Translate.

Watch the video

BONUS Tip: Learn languages with me, The Intrepid Guide!

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Want more? Read my other popular Language Guides

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Michele creates language learning guides and courses for travel. What separates her from other instructors is her ability to explain complex grammar in a no-nonsense, straightforward manner using her unique 80/20 method. Get her free guide 9 reasons you’re not fluent…YET & how to fix it! Planning a trip? Learn the local language with her 80/20 method for less than the cost of eating at a tourist trap restaurant Start learning today!

Self-Guided Banksy Walking Tour in Bristol: Where to See 10 Original Banksy Art

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Organisations

Active Travel England

Cycling and Walking Investment Strategy 2 (CWIS 2)
Gear Change: a bold vision for cycling and walking
Active Travel England’s framework document

£101 million investment to boost cycling and walking nationwide

23 March 2024 — News story

Newly funded projects will provide even more people, especially in rural and deprived areas, the choice to travel by walking, wheeling or cycling.

Segregated cycle lane and footpath in Manchester.

£60 million government investment to transform the school run for 2 million children

29 September 2023 — News story

More children will have access to walk to school and cycle training programmes over the next 2 years, giving them better road skills.

Active Travel England to be consulted on all large planning applications

1 June 2023 — News story

As a statutory consultee, Active Travel England will help planning authorities implement good walking, wheeling and cycling infrastructure.

Millions of people to benefit from £200 million to improve walking and cycling routes

19 May 2023 — News story

Funding will ease congestion across cities, transform the school run and provide a boost to high street businesses.

Active travel now accounts for 20% of all minutes of activity taken by adults in England

20 April 2023 — News story

More people than ever are regularly walking or cycling rather than using the car due to increases in the cost of living.

People cycling and walking alongside each other

Alan Turing Institute partnership brings data expertise to nationwide walking and cycling schemes

31 March 2023 — News story

The collaboration will support Active Travel England and councils to offer schemes that benefit residents.

Minister Jesse Norman and Professor Mark Girolami.

Latest from Active Travel England

15 May 2024
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23 March 2024
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Active Travel England is the government’s executive agency responsible for making walking, wheeling and cycling the preferred choice for everyone to get around in England.

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6 Ways to Overcome Language Barriers for Travelers

C ommunication barriers can significantly impact the travel experience, causing frustration and misunderstanding among travelers and locals alike. Employing effective strategies to overcome these hurdles is key to ensuring a seamless and enjoyable journey for everyone involved. Here are six detailed strategies to bridge the communication gap and enhance the travel experience.

The Vital Role of Translation Tools in Travel Exploration

Having the right tools for translation while being a tourist is akin to carrying a key that unlocks doors to deeper cultural experiences; in a world where borders blur and diverse destinations beckon, these translation tools act as indispensable companions. They serve as a bridge, allowing travelers to navigate linguistic barriers seamlessly. Whether it’s a compact pocket translator, a language app on a smartphone, or a comprehensive phrasebook, these tools empower tourists to engage more authentically with locals, decipher signs and menus, and seek assistance when needed. Beyond mere words, these tools signify respect for the local language and culture, demonstrating a willingness to connect on a deeper level. They transform the travel experience from a surface-level visit to an immersive exploration, enabling travelers to delve into the heart of a destination fostering genuine connections and treasured memories.

Language Learning Apps and Tools

Before embarking on a trip, travelers can equip themselves with language-learning apps. Language learning apps like Duolingo, Rosetta Stone, and Babbel offer more than just vocabulary. They provide interactive lessons tailored specifically for travelers, focusing on practical phrases and essential words for daily interactions. These apps use gamified learning techniques, making language acquisition enjoyable and effective. Travelers can dedicate time before their trip to consistently engage with these apps, gradually building their language proficiency and confidence. Additionally, some apps offer offline capabilities, allowing access to language resources even without an internet connection, which can be incredibly useful in remote locations.

Cultural Sensitivity Training

Cultural sensitivity workshops provide in-depth knowledge about the social norms, customs, and traditions of the destination country. These sessions offer insights into nuanced behaviors, etiquette, and gestures, helping travelers understand what might be considered respectful or disrespectful in a particular cultural context. They also cover sensitive topics, ensuring travelers are aware of potential taboos or topics to avoid in conversations. Such training sessions often include scenarios and practical examples, equipping travelers with the cultural intelligence necessary for respectful and harmonious interactions.

Utilizing Professional Interpreting Services

Professional live or remote interpreting services employ skilled interpreters proficient in multiple languages. These experts facilitate real-time communication by accurately translating conversations between travelers and locals. For businesses targeting travelers, integrating these services ensures smooth transactions, clear negotiations, and effective customer service. Beyond language interpretation, these professionals often possess cultural competency, helping bridge not only linguistic but also cultural gaps. This comprehensive approach fosters trust and understanding between parties, contributing to positive and lasting relationships.

Preparing Translation Tools

Pocket translators or phrasebooks serve as handy backups when immediate translation support is required. While they might not cover every nuanced situation, these tools offer essential phrases and vocabulary that can assist travelers in emergencies or basic interactions. Some advanced translation apps even provide features like camera-based text translation, allowing users to point their phone’s camera at foreign text for instant translation, further aiding in overcoming language barriers.

Local Guides or Tour Operators

Local guides or tour operators are invaluable resources when it comes to navigating unfamiliar territories. They not only offer insights into the local language but also provide historical and cultural context, enriching the travel experience. These experts often possess a deep understanding of the destination’s language nuances, dialects, and colloquialisms, ensuring accurate communication. Additionally, their familiarity with the area helps travelers navigate efficiently and discover hidden gems while facilitating interactions with locals.

Clear Visual Communication

Visual aids play a crucial role in supplementing verbal communication. Maps, pictures, symbols, and gestures can bridge gaps in language comprehension. Using visual cues like pointing to a map, using universally understood gestures, or displaying images can effectively convey messages, especially in situations where verbal communication is challenging due to language barriers. Visual aids enhance understanding, enabling smoother interactions and reducing misunderstandings.

In essence, overcoming communication barriers during travel is key for fostering connections, understanding diverse cultures, and ensuring a seamless experience for all involved. Employing a combination of language learning tools, cultural sensitivity training, professional interpreting services, translation resources, local expertise, and visual communication aids creates a robust framework for effective communication. Embracing these strategies not only facilitates smoother interactions but also cultivates respect, appreciation, and meaningful connections between travelers and locals. By bridging the communication gap, travelers can unlock the full richness of their journey, embracing new experiences and forging lasting memories across borders and languages.

The post 6 Ways to Overcome Language Barriers for Travelers appeared first on The Design Tourist .

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Author Guidelines

Submissions should be made electronically through this website. Once submitted, the author can track the submission and communicate with the Editors via the online journal management system.

Please ensure that you consider the following guidelines when preparing your manuscript. Failure to do so may delay processing your submission.

Article types

Research articles must describe the outcomes and application of unpublished original research. These should make a substantial contribution to knowledge and understanding in the subject matter and should be supported by relevant figures and tabulated data. Research articles should be no more than 8,000 words in length.
Commentaries should reflect upon or critique a specific 'happening' such as a release of a major study or other notable occurrence related to journal focus. Authors interested in submitting a commentary piece should discuss the content with the editor before submitting a manuscript. Commentary articles should be no longer than 3,000 words in length.
Reviews can cover topics such as current controversies or the historical development of studies as well as issues of regional or temporal focus. Papers should critically engage with the relevant body of extant literature. Review articles should be no longer than 8,000 words in length.
Debates should allow a range of views on a subject relevant to the journal’s focus to be aired in a lively manner by at least two authors taking contrasting positions and reacting to each other’s interventions, referring to the literature as appropriate. Debate articles should be no more than 5,000 words in length.
Interviews will present the opinions of influential figures from the world of active travel and associated fields through the medium of interview conducted by knowledgeable researchers. Participants can write their answers to questions or can be interviewed conventionally, subject to subsequent editing to ensure the final text achieves the journal’s standards of precision and clarity. Interviews must not exceed 5,000 words in length.
Viewpoints will offer informed analysis and critical views surrounding key and emerging issues in active travel research with suggestions for future directions as well as comment on emerging trends in the literature. These may be of length 3,500 to 8000 words in length.

All word limits include referencing and citation.

Multi-media submissions The Editors welcome submissions in non-standard formats. If you would like to submit your work using audio and/or video materials (either in conjunction with a written component or on their own), please get in touch with the Editor to agree a way forward.

Title page To ensure blind peer review, please only list the title and abstract on the submitted manuscript file.

The names of all authors, affiliations, contact details, biography (optional) and the corresponding author details must be completed online as part of the submission process. All authors must conform to the journal's definition of an author, available here .

Author names should include a forename and a surname. Forenames cannot consist only of initials.

J. Bloggs is not acceptable. The full name, Joe Bloggs is required (as this will enhance the 'findability' of your publication).

The affiliation should ideally take the form: ‘Department, Institution, City, Country’ but only the Institution and Country are mandatory.

Abstract and Keywords The main text of research articles must be preceded by an abstract of no more than 250 words summarising the main arguments and conclusions of the article. This must have the heading ‘Abstract’ and be easily distinguished from the text of the article itself.

A list of at least three and up to six key words should be placed below the abstract, separated by semi-colons.

The abstract and keywords should also be added to the metadata when making the initial online submission.

Main text The body of the submission should be structured in a logical and easy to follow manner. A clear introduction section should be given that provides non-specialists in the subject with an understanding of the issue(s) involved and the contribution made by the research being described. Methods, results, discussion and conclusion sections may then follow as appropriate; it is the authors’ task to ensure that the article has a suitable structure and that readers will be able to navigate it with ease.

Up to three levels of heading may be used and these must be clearly distinguishable (through use of different fonts, bold or italic text etc). To ensure consistent application throughout your document, we suggest using defined styles in your word-processing application; if using Microsoft Word’s, consider choosing styles in accordance with its outline levels.using different font sizes, bold or italics. We suggest using Headings 1, 2 and 3 in MS-Word’s ‘Style’ section.

Data accessibility If data, structured methods or code used in the research project have been made openly available, a statement should be included to inform the reader how/where to obtain these files. This should include the repository location and the DOI linking to it. Read our reproducibility guide for more information on best practice and maximising the impact of your open data.

If it is not possible to use a repository then the journal can host supplementary files. Such files must be listed in the data accessibility section, with a corresponding number, title and optional description. Ideally the supplementary files will also be cited in the main text.

e.g. Supplementary file 1: Appendix. Scientific data related to the experiments.

Supplementary files will not be typeset so they must be provided in their final form and must be submitted for review during the original submission process. They will be assigned a DOI by the publisher and the publication will link to this.

NOTE: If data used in the research project have not been made available, a statement confirming this should be added, which explains their absence.

The journal's data policy is available on the Editorial Policies page.

Ethics and consent (if applicable) Research involving human subjects, human material, or human data must have been performed in accordance with the Declaration of Helsinki . Where applicable, studies must have been approved by an appropriate ethics committee and the authors should refer to this approval within the article text, including the name of the ethics committee and reference number assigned. The identity of the research subject(s) should be anonymised whenever possible. For research involving human subjects, informed consent to participate in the study must have been obtained from participants (or their legal guardians) and included in the ethics statement. If a study involving human subjects/tissue/data was not required to obtain ethical approval, a statement confirming this from the relevant body should be included within the submission.

Experiments using animals must follow national standards of care. For further information, click here .

Acknowledgements (optional) Any acknowledgements must be included as a separate section, placed after the main text but before the reference list.

Funding Information (if applicable) If the research is funded in whole or by part by a grant, the grant provider and grant number should be included in a separate section.

Competing interests If any of the authors has any competing interests then these must be briefly declared. Guidelines for competing interests can be found here . If there are no competing interests to declare, the following statement should be included: The author(s) has/have no competing interests to declare.

Authors' contributions A sentence or a short paragraph should be included which explains the contribution of each author to the submission. All individuals listed must conform to the definition of an author, as per our authorship guidelines .

References All sources cited within the submission must be listed in full in the final section of the main text file.

Permissions

The author is responsible for obtaining all permissions required prior to submission of the manuscript. Permissions and owner details should be stated for all third-party content included in the submission or used in the research.

If a method or tool is introduced in the study, (including software, questionnaires, and scales), any licence under which this has been made available and/or permission for use should be stated. If an existing method or tool is used in the research, it is the author's responsibility to check the licence and obtain any necessary permissions. Statements confirming that permission has been granted should ordinarily be included in the methods section.

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Capitalisation For the submission title :

Capitalise the first word and any proper nouns:

Walking and cycling to peace: active travel in Afghanistan.

Headings within the main text :

Headings in the text should follow the same rule as the main title.

Headings should be under 75 characters.

Spelling Submissions must be made in English. Authors are welcome to use American or British spellings as long as these are used consistently throughout the submission.

Colour (UK) vs. Color (US)

When using proper nouns and institutional titles, the official, original spelling must be used.

World Health Organization, not World Health Organisation

Grammar American or British grammar rules may be used as long as they are used consistently and are consistent with the spelling format (see above). For instance, you may use a serial comma (standard in American English) or not (commoner in British English).

red, white, and blue OR red, white and blue

Typeface The typeface used should be commonly available and in an easily readable size. It may be changed during the typesetting process.

Underlined text should be avoided whenever possible.

Bold or italicised text (to emphasise a point) is permitted, but it should be use sparingly to maximise its effectiveness.

Lists Use bullet points to denote a list without hierarchy or order of value. If the list indicates a specific sequence then a numbering system should be used.

Lists should be used sparingly to maximise their impact.

Quotation marks Use double quotation marks except for quotations within a quotation, in which case single quotation marks should be used.

Quotations that are longer than three lines must be in an indented paragraph separate from the main text.

The standard typeface (non-italicised) should be used for all quotations.

The source of any quotation must be clear from the text and/or citation and page numbers should be provided. If quoting from material that is under copyright then permission will need to be obtained from the copyright holder for material that would not be covered under fair dealing, fair use and educational exceptions. If you are uncertain regarding what may be permissible, please contact the University of Westminster Press directly.

Acronyms & abbreviations With abbreviations, the crucial goal is to ensure that the reader – particularly one who may not be fully familiar with the topic or context being addressed – is able to understand your text. Write all names in full on first use, putting the abbreviation in parentheses immediately thereafter. You may use the abbreviation in all subsequent references.

Research completed by the World Health Organization (WHO) shows …

A few abbreviations are so common that it is reasonable to assume any reader will be familiar with them. Examples of these can be found here .

Abbreviations should usually be in capital letters without full stops.

USA, not U.S.A

Common abbreviations of Latin phrases do not follow this rule and should be in lower case, including full stops.

e.g., i.e., etc.

Use of footnotes/endnotes Use endnotes rather than footnotes - we refer to these as ‘Notes’ in the online publication. These will appear at the end of the main text, before ‘References’. Notes should only be used where it is essential to provide additional information which would be a source of distraction if included in the main text. Avoid using notes for purposes of referencing, using in-text citations instead. If in-text citations cannot be used, a source can be cited as part of a note. Please insert the endnote marker after any end punctuation.

station. 1 not station 1 .

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Symbols Symbols are permitted within the main text and any supplementary files as long as they are in common use or a definition is provided when they are first used.

Hyphenation, em and en dashes There is no set rule on the use of hyphenation between words, as long as it is done consistently.

Em dashes should be used sparingly. If they are present, they should denote emphasis, change of thought or interruption to the main sentence and can replace commas, parentheses, colons or semicolons.

The president’s niece—daughter of his younger brother—caused a media scandal when…

En dashes can be used to replace ‘to’ when indicating a range. No space should surround the dash.

10-25 years

Numbers For numbers zero to ten please spell the whole words. Please use figures for numbers 11 and above.

We are happy for authors to use either words or figures to represent large whole numbers (eg. one million or 1,000,000) as long as the usage is consistent throughout the text.

If a sentence includes a series of numbers then figures must be used in each instance.

Artefacts were found at depths of 5, 9, and 29 cm.

If a number appears as part of a dataset, in conjunction with a symbol or as part of a table then figures must be used.

This study confirmed that 5% of…

If a sentence starts with a number it must be spelt, or the sentence should be re-written so that it no longer starts with the number.

Fifteen examples were found to exist…
The result showed that 15 examples existed…

Do not use a comma for a decimal point.

2.43 NOT 2,43

Numbers of a magnitude less than 1 must have ‘0’ preceding the decimal point.

0.24 NOT .24

Units of measurement Symbols following a figure to denote a unit of measurement must be taken from the latest SI brochure. See http://www.bipm.org/utils/common/pdf/si_brochure_8_en.pdf for the full brochure.

Formulae Formulae must be carefully checked by the author(s) as editors will not edit them. If special software has been used to create formulae, they will appear in the publication as laid out by the software.

Figures & Tables

Figures Figures, including graphs and diagrams, must be professionally and clearly presented. If a figure is not easy to understand or does not appear to be of a suitable quality, the editor may ask the author(s) to re-render it or may omit it.

All figures must be cited within the main text, in consecutive order using Arabic numerals (e.g. Figure 1, Figure 2, etc.).

Each figure must be accompanied by a descriptive main title. This should clearly and concisely summarise the content and/or relevance of the figure. A short additional figure legend (offering a fuller description) is optional.

Figure 1: 1685 map of London.
Figure 1: 1685 map of London. Note the addition of St Paul’s Cathedral, absent from earlier maps.

Figure titles and legends should be placed within the text document, either after the paragraph in which they have first been cited, or as a list following the references.

The source of the image should be included, along with any relevant copyright information and a statement of authorisation (if applicable).

Figure 1: Firemen try to free workers buried under piles of concrete and metal girders. Photo: Claude-Michel Masson. Reproduced with permission of the photographer.

If your figure file includes text, please use Arial, Helvetica, or Verdana, which will match the typeset text of the finished article.

NOTE: All figures must be uploaded separately as supplementary files during the submission process, if possible in colour and at a resolution of at least 300dpi . Each file should not be more than 20MB. Standard formats accepted are: JPG, TIFF, GIF, PNG, and EPS. For line drawings, please provide the original vector file (e.g. .ai, or .eps). Tables Tables must be created using a word processor's table function, not tabbed text.

Tables should be included in the manuscript. The final layout will place the tables as close to their first citation as possible.

All tables must be cited within the main text, and numbered with Arabic numerals in consecutive order (e.g. Table 1, Table 2, etc.).

Each table must be accompanied by a descriptive title. This should clearly and concisely summarise the content and/or relevance of the table. A short additional table legend (offering a fuller description) is optional. The table title and legend should be placed beneath the table.

Tables should not include:

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Multiple parts (e.g. ‘Table 1a’ and ‘Table 1b’). These should either be merged into one table, or separated into ‘Table 1’ and ‘Table 2’.

NOTE: If there are more columns than can fit on a single page in portrail format, the table will be placed on a landscape page. If this is not possible, the table will be divided into sections as appropriate.

Authors are asked to use the University of Westminster Harvard style for both in-text citations and references. Guidance on the style is provided in this booklet: https://www.westminster.ac.uk/sites/default/public-files/general-documents/Referencing%20Your%20Work%20booklet_06.1.pdf

Note that the journal departs from the recommendations of this booklet in one regard, with respect to names of organisations where these are lengthy (4.6): authors are asked to write out the name of organisations in full when they are first mentioned, providing the abbreviated name in parentheses. Thereafter, the abbreviated name can be used in both citations and references. For example, "The Organisation for Economic Co-operation and Development (OECD) published its findings on this subject (OECD, 2018)."

The University of Westminster Harvard style is available for use in Zotero ( https://www.zotero.org/styles?q=westminster ) and Mendeley ( https://csl.mendeley.com/styleInfo/?styleId=http%3A%2F%2Fwww.zotero.org%2Fstyles%2Fharvard-university-of-westminster ). This open-source file used by Zotero is also valid for RefWorks and Endnote . We do not guarantee that these files reproduce the Westminster Harvard style exactly and note it is the author's responsibility to check that references appear in their documents as set out in the guidance mentioned above.

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A man sits in a hammock looking out at Concepción volcano in Nicaragua.

Should I Use a Travel Agent? Our Travel Expert Says It Makes All the Difference.

The new age of travel agents know how to find deals, book off-the-beaten path adventures, and get you out of any jam. Especially if you know who to use.

Heading out the door? Read this article on the Outside app available now on iOS devices for members! >","name":"in-content-cta","type":"link"}}'>Download the app .

I’ve always thought that planning my own trips was the most cost-effective way, but I’ve been hearing more about travel agents making a comeback and saving their clients a lot of money. What kinds of outdoor trips should I turn to a travel agent for, and are there any who specialize in working with adventurers like me?

Technically, I’m a professional traveler. As a journalist, it’s my job to research and connect with locals to get beneath the surface of a destination. So I have never really used travel agents. What could they plan better than I could?

A lot, it turns out. Over the years, I’ve gotten to know many travel specialists, and I consider them magicians. My big aha moment happened two winters ago on a trip to Iceland . A massive storm shut down internal flights for a day, causing me to miss my return flight to the U.S. Normally, I would have spent frustrating hours on hold with the airline. But because I’d paid $65 to have Ana Gloria Garcia, an air-support specialist at the travel agency EmbarkBeyond, find and book the most affordable and convenient flight option for me, she handled the rebookings while I soaked in the Blue Lagoon.

During the pandemic, agents became advocates helping travelers get refunds on canceled flights and trips. As travel has come roaring back, an agent’s superpower is now their access to the best hotel rooms, most in-the-know guides, free amenities, and more, says Cory Hagopian, senior vice president of sales and partnerships for Virtuoso , a global network of travel agencies.

And they’re attracting a young clientele. According to a recent industry survey , 38 percent of millennials and Gen Zers are opting to use travel agents as opposed to booking on their own trips. That number is far greater than Gen Xers and baby boomers, of whom only 12 and 2 percent respectively use agents.

What Do I Gain from Using a Travel Agent?

I recently had a friend tell me she spent close to 40 hours researching a family trip online. She probably could have gleaned the same intel from an hourlong conversation with a travel adviser. Knowledge is priceless, and advisers act as your insiders. They know what you don’t and fill in the blanks for things you might not have considered, says Erika Richter, a spokesperson for the American Society of Travel Advisors (ASTA). Their firsthand knowledge, vast network, and on-the-ground connections all combine to provide a unique perspective for crafting the perfect itinerary for you.

Kayak, paddle, raft—a river trip down Costa Rica’s Pacuare is good fun. And Danielle Meyer of Coastline Travel likes to book clients in the riverfront, all-inclusive, 20-suite Pacuare Lodge. “The way to get to the property is by whitewater rafting, so you truly begin with adventure!”

Most travel advisers specialize in certain regions and countries and travel to them frequently, so they have up-to-date intel on not only the best safari camps but the perfect tent to book for the most incredible views and the best local restaurants you won’t find on Tripadvisor. They want their client’s trips to go well to keep them coming back, so it’s in their interest to have sussed out hotels and itineraries before they send you out into the world.

Nicole Forster, 29, considers herself a savvy traveler. She’s been to 20-plus countries and enjoys destination research. But when it came to planning her honeymoon in Africa, she felt overwhelmed, so she reached out to Danielle Meyer at Coastline Travel Advisors , which specializes in bespoke itineraries. “Originally, I wanted to go to South Africa, Victoria Falls, and Madagascar,” Forster recalls. “Danielle convinced me that if we wanted to relax, we should stay in South Africa and save the other countries for separate trips.”

Over five phone conversations and multiple emails, they crafted a 15-night itinerary that included Cape Town, the winelands, the Cape Peninsula, and a safari at the Thornybush Game Reserve. Forster established her budget early in the process, and Meyer sent her a variety of lodge options to choose from.

“I initially wanted to start with the safari, but she pointed out that we’d be jet-lagged and would need to wake at sunrise for game drives,” says Forster. “The safari was our highlight, so it was a perfect way to end the trip.”

A man sitting in an open-air vehicle while on safari in South Africa smiles at the camera while an elephant is just over his shoulder, approaching.

Not only did Meyer book all of the flights, hotels, and transfers, but she created a detailed, day-by-day trip app for the couple that included useful information like check-in times at hotels and how much to tip guides .

Agents also act as advocates. If something goes wrong during your travels, they’re on call 24/7 to handle it. When Forster left the battery and charger for her camera at a hotel, Meyer arranged for an on-the-ground contact to go to a camera store and buy new ones that would be delivered to her hotel the next day.

The cost for the honeymoon planning: $150 per person. “I wouldn’t use a planner for a trip to Hawaii ,” Forster says, “but if I ever took a big trip like this again, I’d 100 percent work with an expert.”

When to Consider Using a Travel Agent

For savvy trip planners, the best time to use a travel agent is for complicated international travel. It can save you hours of planning and peace of mind that if anything goes wrong in your chosen far-flung destination, there’s someone a What’sApp message away to handle it.

Domestically, I’d consider using a travel agent when planning a multi-week national park trip or multi-island trip in Hawaii. They will save you time, guarantee you get the best guides, and help you land reservations at always-booked lodges and hotels.

Dream Trips Delivered

Jessica Cook and her husband both work in the travel industry. Decision fatigued, they handed their honeymoon logistics over to the team at Askari Travel , an agency that specializes in South Africa. Their original plan was also an African safari, but just as they were about to put a deposit down, the Omicron variant of the coronavirus made headlines. Worried about getting stuck abroad, they reached out to Askari’s founder, Muriel Truter, who is from Zimbabwe, and upon her advice, changed their focus to South America.

Knowledge is priceless, and advisers act as your insiders. They know what you don’t and fill in the blanks of things you might not even have considered.

Truter suggested they stick to Colombia rather than country-hop. Cook supplied a budget and a wish list: 12 days, no more than three destinations, a barefoot-luxe feel, and adventures like horseback riding and mountain biking. The rest was a surprise that Askari pretty much nailed, with the exception of one hotel.

“Everything felt so authentic, but this one hotel on Barú island felt really fabricated and was full of American tourists,” recalls Cook. She immediately messaged the Askari team, saying, “Hey, this place really isn’t our vibe,” and within an hour they were on a water taxi headed to Blue Apple, a B Corp hotel—and an Outside pick for tropical adventures —on Tierra Bomba island. “It was honestly the best trip we’ve ever taken,” she says.

Tierra Bomba, a 15-minute boat ride from the Colombian capital of Cartagena, is an affordable Caribbean destination with a relaxed pace and soft white sands.

Are Travel Agents Expensive?

It depends. Cost varies. Some travel agencies won’t charge any fee, as they receive a commission from the bookings, while some high-end agencies will charge pricey annual membership fees for their services. Still others charge nominal “professional” fees starting at $150. Fees often fluctuate based on the length and intricacy of a trip and how far out you do the planning (6 to 12 months is recommended). You may occasionally come across agents who charge a percentage of the total trip price or hourly rates.

Basic travel enquiries are generally free. In 2016, Leah Smith, founder of Tafari Travel , opened an old-school brick-and-mortar location in Denver’s Cherry Creek neighborhood so her services would feel less intimidating to first-time users. “With our retail-office location, we’ve become part of the community, and both clients and non-clients are welcome to pop in and ask whatever questions they may have, no charge,” she says.

Matt Lindsay, founder of the surf-guiding and travel company LuxSurf Travel , builds relationships with resorts and property owners to get discounted rates that he can then pass on to guests.

Matt Lindsey of LuxeSurfTravel can arrange a surf safari on a 165-foot boat, complete with dive masters. surf guides, and a spa. Guests spend a week cruising around atolls in the Maldives seeking out perfect swell and swimming with whale sharks and manta rays.

Dominic Allan, the founder of Real Latin America , specializes in travel to Belize and Nicaragua and caters to independent travelers who are happy to book their own flights and hotels but are seeking his local intel. Allan’s three-tier pricing structure starts at $300 for up to three hours of phone calls, during which he might weigh in on where to eat (or not to), the best room to request in a certain lodge, or whether you really need a guide to hike.

”Totoro Eco-Lodge, in Nicaragua, has always been one of our favorites,” says Dominic Allen of Real Latin America. In addition to its laid-back vibe, it’s spectacuarly placed on Ometepe Island, with views out to the active Conception volcano. Allen recommends volcano hikes, rainforest excursions, tours of a chocolate farm, and sunset paddles in search of caiman.

Value Versus Savings

If you’re just looking for deals and steals, you might not be ready to work with a travel adviser, says Richter of the ASTA. “Anything you invest in with a travel adviser comes back to you in the form of amenities, customer service, peace of mind, better access to unique experiences, and handcrafted itineraries,” she says. “You could save money by cutting your own hair, too, but most people go to someone who knows what they’re doing.”

Agents work with preferred partners who can guarantee perks for clients, such as free upgrades, early check-in or late check-out, and resort credits. Those add-ons often translate into savings, says Justin Huxter, cofounder of the UK-based Cartology Travel . “We had a client go to Maui for a week, and because of our partnership with the resort, breakfast was included,” he says. When breakfast costs $120 for two, that’s a savings of $840.”

A meerkat sits atop a man wearing a ball cap and scans the horizon of Botswana’s Makgadikgadi Pans.

Some of the Best Travel Agents in the Adventure World

Some of my go-to resources for finding a person to work with include travel expert Wendy Perrin’s annual Wow List of tried and trusted agents, the Adventure Travel Trade Association’s adviser network , and the ASTA’s advisor directory .

In addition to the agents mentioned throughout this story, others I highly recommend for adventurous travelers include:

Dan Achber of Trufflepig , for Africa and the Middle East
Miguel Cunant of Sri Lanka in Style
Javier Echecopar of Journey Costa Rica
Daniel Fraser of Smiling Albino , for Southeast Asia
Elizabeth Gordon of Extraordinary Journeys , for Africa
Kleon Howe of the Art of Travel , for French Polynesia
Jay Johnson of Coastline Travel , for Hawaii and California
Antonello Losito of Southern Visions Travel , for Puglia, Italy
Rabia Malik of Fora Travel , for general worldwide travel
Robyn Mark of Mayamaya Travel , for Africa, the Alps, Patagonia, and Japan
Marisol Mosquera of Aracari , for Peru and Bolivia
Zach Rabinor of Journey Mexico
Raluca Spiac of Beyond Dracula , for Romania

The author immersed in the hot waters of Iceland’s Blue Lagoon, with mud on her face. It beats being on the phone trying to reschedule a flight cancellation.

Travel-advice columnist Jen Murphy is now a believer in using a travel agent. Thanks to their expertise and connections, she’s avoided dozens of trip catastrophes.

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What Are the Health Benefits of Active Travel? A Systematic ...
Background Increasing active travel (primarily walking and cycling) has been widely advocated for reducing obesity levels and achieving other population health benefits. However, the strength of evidence underpinning this strategy is unclear. This study aimed to assess the evidence that active travel has significant health benefits. Methods The study design was a systematic review of (i) non ...
What Are the Health Benefits of Active Travel? A Systematic Review of
Non-English language studies were eligible for inclusion, though no relevant studies were identified. One reviewer then screened the articles using the following inclusion criteria: ... Prospective Cohort Study to assess the effects of active travel on fitness, fatness and cardio-metabolic risk factors.907 participants at baseline, 60% drop out ...
Active Travel: How sport is revitalizing tourism
This is because brands can benefit massively from the increasing popularity of combining sport and travel, as consultant Maurici Carbó reports. He expects an average annual growth rate of 17.5% from 2023 to 2030. Europe is the largest market in terms of revenue share with 38%.
Where does active travel fit within local community narratives of
The aim of the analysis is to uncover the local mobility culture, embedded norms and values associated with acceptance of active travel modes in different communities. The analysis uncovers that underserved populations within diverse communities view active mobility simultaneously as a necessity and as a symbol of privilege that is sometimes at ...
Maintaining health in daily life—is active travel the solution?
Physical inactivity is a global public health challenge. At the same time, the societal transformation toward a sustainable and active lifestyle can be observed. Active travel (AT) is one physical activity (PA) domain and combines healthy and sustainable daily behavior. However, it is still unclear whether assumed associations between AT and health are resilient for objective and subjective ...
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Travel Tips on How to Learn a Foreign Language Before Your Vacation. People tend to underestimate time and overestimate talent. Learning a language takes time and work; Learning another language of the company you are visiting is a token of respect and opens the door to a more authentic experience when you travel
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More than walking and cycling: What is 'active travel'?
In this paper, the authors explore these questions, firstly, through a systematic review that summarises the growth of active travel research over the last 15 years. This suggests a tendency to equate or reduce active travel to simply walking and cycling. They then move on to explore what expanding this definition to include all "travel in ...
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Active Travel Studies is a peer-reviewed, open access journal publishing authoritative research on walking, cycling and other forms of active travel. In the context of a climate emergency, widespread health problems associated with inactvitity, and poor air quality caused in large part by fossil-fuel transport, this journal is relevant and timely.
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Improving and promoting active travel routes and facilities has been enshrined in law in Wales since 2013. The Active Travel Wales Act 2013 places a duty on Welsh highways authorities to make annual improvements. Our new research briefing looks at what those duties are; how active travel is embedded in Welsh policy making, Welsh Government ...
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How to be Fluent for Travel in 10 Simple Steps. Step 1. Use the 80/20 rule. The Pareto Principle (also known as the 80/20 rule) states that 80% of the results in any endeavour come from 20% of the input, material, or effort. This principle was coined by Management consultant, Joseph M. Juran and named after the Italian economist, Vilfredo ...
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What Are the Health Benefits of Active Travel? A Systematic Review of Trials and Cohort Studies

Conclusions

1. Studies in adults

1.1 Intervention studies.

1.2. Prospective Cohort Studies.

2. Studies in children

2.1 Obesity.

2.2 Other health outcomes.

Supporting Information

Appendix S2.

Appendix S3.

Acknowledgments

Author Contributions

What Are the Health Benefits of Active Travel? A Systematic Review of Trials and Cohort Studies

Judith M. Green

Associated Data

Conclusions

1. Studies in adults

1.1 Intervention studies

1.2. Prospective Cohort Studies

2. Studies in children

2.1 Obesity

2.2 Other health outcomes

Supporting Information

Appendix S2

Appendix S3

Acknowledgments

Funding Statement

Active Travel: How sport is revitalizing tourism

All insights at a glance

Climate change, rising prices, dwindling young talent: Alpine skiing put to the test

Tour of the Alps: three regions, one destination

Why is the connection between sports and tourism significant?

How can businesses benefit from partnerships in tourism?

What role do rewards play in the sports community?

How are hotels adapting to sports and wellness trends?

What are the benefits of joint events by tourism regions?

Where does active travel fit within local community narratives of mobility space and place?

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