BICYCLING PERFORMANCE AND HEALTH

Everyday bicycling is an effective and enjoyable form of aerobic exercise. Bicycling can reduce the risk of heart disease, high blood pressure, obesity and the most common forms of diabetes, providing the following health benefits.

Bicycling can help with weight loss:

Bicycling can help with weight loss because it burns calories. A 15-minute bike ride five times a week can burn the calories equal to 11 pounds in a year.

Bicycling can improve your mood:

Moderate exercise has been found to reduce levels of depression and stress, improve mood and raise self-esteem.

Bicycling can help to maintain strength and coordination:

There can also be indirect benefits in terms of reducing injuries from falls, which can be seriously disabling, especially in older people. Physically active older people have much reduced rates of hip fracture.

How cycling improves fitness:

Studies have shown that 'even a small amount of bicycling can lead to significant gains in health and fitness'. Aerobic fitness was improved by 11% after just six weeks of riding 'short distances' four times a week.

Leg strength also improves in those who bicycle. This is more important than it seems because leg strength improves other mobility.

Who can cycle?

There are no real age barriers to cycling, and people of various fitness levels can cycle, slowly and gently if necessary. Anyone with heart conditions affecting their activity should, of course, consult their doctor before starting any exercise program.

Getting Started

Bicycling is an activity that is easy on the knees, ankles, and feet, and can be enjoyed by all levels and ages of participants. It also can provide a social activity through which family and friends can share experiences. Apart from the bicycle itself (and a protective helmet) no other equipment is needed, no special time needs to be set, and no special clothes are needed.

Helmets

There is increasing evidence that cycle helmets can reduce the number and severity of head injuries in cyclists. To be any good at all the helmet must be worn correctly and be close fitting without being pushed to the back of the head. Get expert advice from someone in a bike shop.

Fitter individuals with a taste for adventure may choose to try mountain biking, speeding down specially made trails on the side of hills, leaping over dips and jumping over obstacles. Whichever form of bicycling you choose to pursue, remember to have fun while you're doing it.