It’s a fact that most of our cities are planned around cars, highways, and parking lots while the most important element

You can tailor this part to what your body needs and what feels tight. For me, I’ll start by rolling my thoracic spine on a foam roller, and perform thoracic extensions to open up my back and chest. Then I’ll move into thoracic book openers.

This is a core exercise which provides a similar idea to the glute bridge above. This movement will prime your core to support you through the day, to ensure you are moving properly.

Sometimes I’ll do a morning yoga session as well, if I’ve got the time. These are a nice and calm way to start the morning. My favourite yoga channel on youtube is Breathe and Flow. I’ve been nursing a shoulder injury for a couple of months so have been unable to do a lot of the yoga moves.

“Your core is literally responsible for keeping you upright all day…. Activating your core first thing in the morning can help reduce pain and injury from daily activities.” — Tim Hampton, a NASM-certified personal trainer

Once, when I went to Germany for a college workshop at a university in Oldenburg, I spent a few days in Frankfurt before heading north. It was my first time in Germany and I was the core definition of a foreigner — I was alone and couldn’t speak a word of german. As soon as I left my suitcases at the hostel, I went out to explore the city. That’s when I came across the street in the photo below. I felt compelled to sit and watch people walk by while listening to a guy playing the piano right next to where I was sitting. Somehow I felt like I belong there. That’s a people-friendly place.

For an urban setting to be planned around people’s well-being and social needs, it is key to pay attention to the human dimension. To accomplish that, some aspects — that often intertwine as you’ll see — are of crucial importance. Here are 5 of them:

Spaces to get-together with friends, meet people or just enjoy the city are vital for an active urban life. To achieve that, it’s necessary to have well-thought-out urban furniture, as well as a plan that is based on the human scale.

This is generally the extent of my morning stretches. I like to open up my chest and mid to upper back, and to loosen my hip flexors. The rest of my stretching and rolling comes later in the day.

Cities are supposed to be a place of encounters, spontaneous conversations, or to relax and people watch. Cities should invite us to sit and enjoy ourselves for a while. They should be a place where we can create new experiences, or to simply take a nice walk.

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indispensable — primarily, to keep me from being satisfied with myself alone, and besides, after I have learned what others have found out by their studies, to enable me to pass judgment on their discoveries and reflect upon discoveries that remain to be made. Reading nourishes the mind and refreshes it when it is wearied with study; nevertheless, this refreshment is not obtained without study.”

Moving in the morning is so important — for resetting your circadian rhythm, for opening up tight areas, and for activating certain muscles for proper movement throughout the day. Morning movement doesn’t need to be hard, and it doesn’t need to be long. A 5 minute session is all you need to experience the myriad benefits that come with this practice. This session includes:

Another core movement that will set you up for proper movement through the day. Do one plank of 30–60s. Again, it’s not about improving performance as much as just switching on certain muscles.

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“Holding this position will activate all of your core muscles that are essential for a strong posture. This, in turn, will help take pressure off your spine and hips throughout the day.” — Lesley Bell, NASM-certified personal trainer

Having cars as protagonists is inadequate, seeing that the social functions of the city are completely disregarded, resulting in cold and uninviting spaces that lack human life.