BY SUSAN ROSE
I have been struggling with a bad case of Achilles tendinitis the past couple months, which has forced me to shake up my workouts. Typically, I like to do stairs and run for my cardio routine, but this injury has made me look at other modalities that don't aggravate my injury. I recently purchased a bike and have really enjoyed taking in the scenery as I ride. I forgot how much I enjoyed riding as a kid.
Cycling is a timeless activity that transcends age, culture, and geography. Whether it’s the thrill of a downhill ride, the serene pleasure of a countryside tour, or the daily commute to work, cycling offers a plethora of joys and benefits—including contributing positively to physical, mental, and environmental health. If you’re ready to feel like a kid again, read on.
Cardiovascular Health: Cycling is an excellent cardiovascular workout. It strengthens the heart, lowers resting pulse, and reduces blood fat levels. Regular bike riding can significantly decrease the risk of cardiovascular diseases that can lead to heart attacks and strokes.
Weight Management: Like any form of activity, riding a bike burns calories and increases metabolism, helping to maintain a healthy weight. Depending on the intensity and duration, cycling can burn anywhere from 400 to 1,000 calories per hour.
Muscle Tone and Strength: Cycling works on various muscle groups, especially the legs, thighs, and glutes. It also engages the core and arms, leading to improved muscle tone and strength. Over time, regular cycling can lead to better muscle endurance and flexibility.
There are many different types of bikes, so it’s worth it to visit your local bike shop to discuss options—and, most importantly, to get fitted! Getting fitted will help you avoid injury, increase comfort, and maximize your efforts in the saddle. There are bikes that allow you to sit more upright, relieving the pressure on your wrists, neck, and shoulders (cruisers and hybrids), while others are designed for speed (performance/road) or trails (mountain). You don’t need fancy gear or an expensive bike to get the benefits, but you should invest in a quality, well-fitting helmet. Also, saddle soreness is a real thing, so ease into it, make sure you have the right saddle for your body, and possibly check out padded bike shorts (chamois) if you’re starting to rack up the miles.
Low-Impact Exercise: Unlike high-impact activities such as running, cycling is gentler on the joints. The smooth, circular motion of pedaling reduces the risk of joint strain and injury, making it an ideal exercise for people with arthritis or those recovering from most injuries.
Knee Protection: It’s usually knee pain that prompt people to slow down, so you’ll be delighted to learn that cycling helps maintain healthy cartilage in the knee joints by promoting blood flow and nutrient delivery to the area. It also strengthens the muscles around the knees, providing better support and reducing the risk of problems. The adjustable resistance levels on stationary bikes allow for customized workouts that can be adapted to individual needs, ensuring a safe and effective exercise regimen.
Mental Health Benefits
Stress Reduction: The rhythmic nature of cycling can be meditative, helping to reduce stress and anxiety. The combination of physical activity and being outdoors releases endorphins, which are natural mood lifters. Many find that a bike ride after a stressful day can be incredibly calming and rejuvenating.
Enhanced Cognitive Function: Regular physical activity, including cycling, has been linked to improved cognitive function. It can enhance memory, creativity, and problem-solving skills. The increased blood flow to the brain during exercise promotes the growth of new brain cells and connections.
Boosted Self-Esteem: Achieving cycling milestones, whether it’s completing a long ride or mastering a challenging route, can significantly boost self-esteem and confidence. The sense of accomplishment and the physical improvements seen over time contribute to a positive self-image.
Social and Economic Benefits
Community Building: Group rides and cycling clubs provide opportunities to meet new people, share experiences, and build friendships. Events like charity rides and bike festivals bring people together for a common cause.
Cost-Effective: This type of exercise is a cost-effective alternative to driving. It eliminates fuel costs, parking fees, and many maintenance expenses associated with cars. For short trips and daily commutes, cycling can save a significant amount of money over time. Try building in errand runs for a one-two punch.
The Joy of Exploration: One of the most compelling joys of bike riding is the sense of freedom and exploration it offers. Bikes can take you to places cars can’t reach, allowing for intimate experiences with nature and urban environments alike. The pace of cycling is perfect for soaking in surroundings, discovering hidden gems, and experiencing the world from a unique perspective.
Bike riding is more than just a mode of transportation; it’s a lifestyle choice that offers numerous benefits. From improving physical and mental health to reducing environmental impact and fostering community, the joys and benefits of cycling are manifold. Whether you’re an avid cyclist or a casual rider, the next time you hop on your bike, remember that you’re doing something wonderful for yourself. [CD0824]
Mark Kini is the President & CEO of Boston Chauffeur. He can be reached at mark@bostonchauffeur.com.