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Journalism of Courage
Public transport remains a preferred choice for many, even those who own personal vehicles. From buses and autos to the metro, commuters increasingly associate travel with physical activity.
“I am a licensed driver, but once in a while, I don’t mind taking a bus or metro,” said Shubhanshu Gupta, a tech professional in Gurugram. He added, “Travelling via public transport keeps me on my toes. It reminds me to push my body beyond the luxury and comfort of my four-wheeler.”
The Delhi Metro, in particular, appeals not just for its AC coaches and comfortable seats but for its extensive connectivity across the Delhi-NCR region. “Name a place anywhere in the metro network, and you will find it on the map. It has made our lives easier and better. Not only is the process time-saving, but it also helps us stay fit,” Gupta said.
A unique initiative to encourage fitness is the calorie counter signage at metro station staircases, introduced in early 2025. At 36 stations including Hauz Khas, Botanical Garden, and Rajiv Chowk, these colourful signs encourage passengers to take the stairs instead of escalators or lifts.
“The idea is to promote healthy commuting habits among passengers. These eye-catching signs are strategically placed on the stairs to motivate commuters to climb rather than use lifts or escalators,” said Anuj Dayal, principal executive director, corporate communications, DMRC.
For Shrishti Dhanjal, 29, switching from metro to car travel reduced her daily steps from 7–8k to 3–4k. For Sadhna Yadav, fitness goes beyond the gym: “The calorie signage at metro stations is one of the ways I stay motivated. I have lost 3 kg by commuting and exercising daily. The fear of hitting 30 keeps me motivated to stay fit and young.”
Even older commuters benefit. Anukampa Bisht, 58, takes stairs most of the time, noting that it strengthens knees and is energy-efficient compared to elevators. “It varies individually, but for people my age, it helps maintain strength,” she said.
Some commuters, however, find stairs inconvenient. For Samapti Das, 39, few notice the calorie signs, and long escalator queues make stairs less appealing. “Commuting long distances like Dwarka to Noida makes escalators convenient and less tiring,” she said. Himanshu Rawat echoed this view: “DMRC’s initiative is good in spirit, but fitness integration depends on personal choice. People who care about fitness will take stairs; others won’t, even if signs exist.”
Buses, too, encourage physical activity by requiring walking to and from stops. Yet, reliability and safety concerns deter some. “Public transport reduces stress from driving, congestion, and parking,” said Nehul Sharma, 34, though she prefers metro over buses for time-saving reasons. Srishti Tiwari, also in her early twenties, added, “Public transport is not always safe, so I opt for personal vehicles unless necessary.”
Incorporating daily walking into your routine, such as choosing stairs over elevators or walking to metro stations, significantly improves cardiovascular health, as also suggested by Dr Ravi Prakash, Senior Consultant of Cardiology at Delhi’s PSRI Hospital. He added, “Walking is a low-impact aerobic exercise that gently raises the heart rate, improves blood flow, and enhances oxygen delivery to all parts of the body. Over time, these small but consistent efforts strengthen the heart muscle, lower blood pressure, and help maintain healthy cholesterol levels.”
A stress buster
Besides helping regulate heart rate, physical activity such as walking, is a natural stress reliever. Dr Prakash explained that walking promotes the release of endorphins, the body’s natural mood-lifting chemicals, and helps lower cortisol, the hormone associated with stress and high blood pressure.”
For commuters, even short walks to and from metro stations or bus stops can serve as a break from mental fatigue and traffic-related tension, the doctor elaborated. “Regular walking helps calm the nervous system, stabilises heart rate, and prevents the long-term adverse effects of chronic stress on the heart. It also boosts energy levels and mental clarity, allowing individuals to handle daily commuting pressures more calmly and positively.”
Why walking is important
Dr Prakash reiterated that walking short distances instead of relying entirely on vehicles helps keep the body active and the heart strong. “Choosing stairs over elevators whenever possible adds small bursts of cardiovascular activity to the day. Staying hydrated during travel helps support healthy circulation and maintain energy levels. Practising deep breathing or short mindfulness exercises while commuting helps reduce stress and stabilise blood pressure.”
Small, consistent steps matter. The next time you head out, consider taking public transport. A catchy calorie sign at the metro stairs or a walk to the bus stop could subtly transform your physical and mental well-being.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
