2639: The Joys Of Riding A Bike And The Benefits Of Cycling by Marc Bilodeau of FitTrend on Cardio Training

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[00:01:08] The Joys of Riding a Bike and the Benefits of Cycling by Mark Bilodeau of fittrend.com. And I'm your host, Dr. Neil. Welcome back to Optimal Health Daily where I simply read to you

[00:01:20] from the best health and fitness blogs for free. This is kind of like an audiobook but with articles instead and articles from a bunch of different authors and always with permission

[00:01:30] from the sites, of course. Now on Fridays, I answer your questions. You can send one in by going to oldpodcast.com slash ask or email your question directly to health at oldpodcast.com. Alright, and with that, let's hear today's post as we optimize your life.

[00:01:53] The Joys of Riding a Bike and the Benefits of Cycling by Mark Bilodeau of fittrend.com. Riding a bike can be fun and it has many health benefits. If you've never ridden a bike before,

[00:02:06] it's not hard to learn and doesn't require much skill. On the other hand, you may have learned to ride a bike as a kid, perhaps you haven't been on a bike in years or you ride one today to commute

[00:02:17] or exercise. Regardless, riding a bike can be fun and has many health-related benefits. The Joys of Riding a Bike. You can have a lot of fun riding a bike. It offers a sense of freedom, allowing you to explore your surroundings. Riding a bike through your neighborhood,

[00:02:35] a park or a trail can connect you with nature. In fact, studies have shown that being in nature improves mood. Also, it can boost your adrenaline when you go faster or navigate through different

[00:02:46] obstacles and terrain. You can catch up with friends and ride together or join a cycling group and spend time with others who share your interest in biking. If you ride a bike to exercise, riding with others is a great way to stay motivated, consistent and accountable,

[00:03:02] which are key components for maintaining an active lifestyle. The Benefits of Riding a Bike. Biking is fun and it's exercise. How often do you find an activity that improves your health and is fun at the same time? In addition to the benefits of exercise,

[00:03:19] riding a bike can help improve your overall fitness in many ways. Cycling is an excellent form of aerobic activity. It increases your heart rate which improves your cardiovascular health over time and reduces the risks of heart disease and stroke. In fact, it's an excellent

[00:03:36] low-impact workout no matter your age. Cycling can improve your mental well-being by releasing endorphins that promote feelings of happiness, reduce stress and lower anxiety. Unlike running, cycling is a relatively low-impact exercise that can be easier on your joints. Therefore,

[00:03:55] cycling is an excellent form of exercise for those with arthritis. Furthermore, cycling is a weight-bearing exercise which can help maintain bone density and reduce your risks of osteoporosis. Riding your bike can build your muscle strength and endurance. It works various leg muscles

[00:04:12] including the quadriceps, hamstrings, calves and glutes. Also, it helps improve your posture and balance by working your core muscles which help stabilize you while riding. Since you have to be in a specific position while riding your bike, it trains your body to keep a better posture

[00:04:29] and center of balance. As a result, it can help reduce your risks of falling from daily activities. Tips to enhance your riding experience While riding a bike can be fun, you should take some

[00:04:40] precautions to reduce your risks of injury and prepare before heading out. Here are some tips to make your bike ride more enjoyable. 1. Wear a properly fitted helmet to protect your head

[00:04:52] if you fall or have an accident. Your helmet should sit level on your head and cover your forehead. 2. Check your bike before each ride to ensure it's in good working condition. Make sure the tires are properly inflated, the brakes are responsive and the chain looks good.

[00:05:08] Your seat should be adjusted so your knees will be slightly bent when the pedal is at its lowest point. 3. Follow traffic rules and laws while riding on the road. Ride in the same direction

[00:05:20] as traffic and use hand signals to communicate your intent. Make sure you're visible by wearing reflective clothing and using lights and reflectors. Ride predictably and maintain a safe distance between you and other vehicles and cyclists. 4. Plan your routes especially if you

[00:05:36] plan to ride in unfamiliar areas. Choose bike-friendly routes and avoid busy roads when possible. Bring water to stay hydrated especially on long rides or in hot weather. And 5. Become a better rider by riding your bike in different conditions such as on hills, in traffic and in

[00:05:54] weather. Learn how to handle your bike when braking, turning and balancing. This will help you be a better, more confident cyclist. The Takeaway. Cycling is a versatile and enjoyable exercise that offers a wide range of physical and mental health benefits. It's relatively easy to learn and a good

[00:06:13] activity no matter your age. You can enjoy it by yourself or with other people. Take the time to become a better rider, plan your rides and follow safety guidelines. No matter what, cycling for fun, commuting or fitness can significantly improve your health and overall well-being.

[00:06:34] You just listened to the post titled, The Joys of Riding a Bike and the Benefits of Cycling by Mark Bilodeau of fittrend.com and I'll be right back with my commentary. Dr. Neil here for my commentary.

[00:06:47] Today's author Mark discussed the health benefits of cycling and was absolutely right about those benefits. I found a meta-analysis that looked at the health benefits of cycling specifically and here's what the researchers discovered. When performed regularly, cycling reduced the risk

[00:07:03] of cardiovascular disease like heart attack and stroke, colon cancer and increased overall lifespan. They found that cycling for less than an hour per day can still reduce the risks for cardiovascular

[00:07:16] disease and cancer. But if we can aim for more than 3.5 hours of cycling per week, not per day, but 3.5 hours of cycling per week, it can reduce our risk for disease even more. So, if you haven't found an exercise you enjoy yet and haven't given cycling a try,

[00:07:35] now we have some great reasons to give it a go! Alright, that'll do it for another edition of Optimal Health Daily. I hope you have a great rest of your day. Thank you so much for listening and thank you for sharing this show with someone

[00:07:47] and I'll be back here tomorrow as usual so I'll see you there where your optimal life awaits!