To be fit and healthy you need to be physically active. Regular physical activity can help protect you from serious diseases such as obesity, heart disease, cancer, mental illness, diabetes and arthritis. Riding your bicycle regularly is one of the best ways to reduce your risk of health problems associated with a sedentary lifestyle.
Cycling is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults. It is also fun, cheap and good for the environment.
Riding to work or the shops is one of the most time-efficient ways to combine regular exercise with your everyday routine. An estimated one billion people ride bicycles every day – for transport, recreation and sport.
It only takes two to four hours a week to achieve a general improvement to your health. Cycling is:
Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.
The health benefits of regular cycling include:
Cycling can improve both physical and mental health, and can reduce the chances of experiencing many health problems.
Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.
Research suggests you should be burning at least 8,400 kilojoules (about 2,000 calories) a week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour.
If you cycle twice a day, the kilojoules burnt soon add up. British research shows that a half-hour bike ride every day will burn nearly five kilograms of fat over a year.
Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases.
Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved. A Danish study conducted over 14 years with 30,000 people aged 20 to 93 years found that regular cycling protected people from heart disease.
Many researchers have studied the relationship between exercise and cancer, especially colon and breast cancer. Research has shown that if you cycle, the chance of bowel cancer is reduced. Some evidence suggests that regular cycling reduces the risk of breast cancer.
The rate of type 2 diabetes is increasing and is a serious public health concern. Lack of physical activity is thought to be a major reason why people develop this condition. Large-scale research in Finland found that people who cycled for more than 30 minutes per day had a 40 per cent lower risk of developing diabetes.
Cycling improves strength, balance and coordination. It may also help to prevent falls and fractures. Riding a bike is an ideal form of exercise if you have osteoarthritis, because it is a low-impact exercise that places little stress on joints.
Cycling does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.
Mental health conditions such as depression, stress and anxiety can be reduced by regular bike riding. This is due to the effects of the exercise itself and because of the enjoyment that riding a bike can bring.
Hand cycles are similar to recumbent tricycles, but they are powered with hand instead of foot pedals. Velcro straps can be used to secure the hands to the pedals if necessary.
This style of tricycle allows amputees, people with spinal injuries and those recovering from certain conditions such as stroke to cycle as a form of exercise and recreation. Hand cyclists get cardiovascular and aerobic benefits similar to those of other cyclists.
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(for country callers)Did you know that every woman has four phases during her menstrual cycle? Tracking these phases are not only important for monitoring your reproductive health but can also help maximize your productivity, fertility and energy.
Thanks to the rise in popular tracking apps such as Flo and Clue, women now have several options for easy and effective cycle tracking.
Cycle syncing is especially helpful for women who are trying to conceive, manage PMS symptoms or hormonal conditions such as Polycystic Ovarian Syndrome. Research shows that the fluctuation of estrogen and progesterone during a woman’s cycle can impact her mood and energy. By syncing your cycle you will also be able to adjust your diet, exercise routine and schedule to work for you and your body. When you become aware of your cycle it can also help you identify any issues that impact your reproductive health.
Your menstrual phase begins the day you begin bleeding. When you release an egg, your progesterone and estrogen levels begin to drop which causes the uterus to shed its lining abd this results in your period. Your menstrual cycle is a good opportunity to slow down and take more time for self care.
During this time it’s important to note any changes in your body including cramps, headaches, mood changes and any other effects of PMS. This is a good time to nourish your body with dark leafy greens, soups and iron-rich foods such as beets or grass-fed meat. When it comes to exercise, your body will likely have decreased energy. Try slow yoga, walking or other low-intensity workouts.
After your menstrual cycle is complete, your body will begin to release hormones to stimulate the growth of new follicles that produce estrogen and begin to prepare the uterus for implantation of the fertilized egg. During this time you may feel an increase in energy levels and mental alertness. This is a good time to begin new projects or start new activities. This is a good time to eat clean and pick foods high in protein and Vitamin to support growing follicles. You can also begin to add intensity or intervals during strength training or cardio workouts.
The ovulatory phase is when a woman is most fertile and has the highest chance of becoming pregnant if the egg is fertilized with sperm. During this time a surge in luteinizing hormones causes a mature egg to release and travel down the fallopian. If you are trying to conceive, the best time to do so is the day the egg is released or the five days leading up to it. For women trying to avoid pregnancy, this is an important time to use contraception and be extra careful. Another sign that you are ovulating may be a change in vaginal discharge, which is often clear and sticky during this time. During ovulation women may feel more mentally alert and have higher bursts of energy. This is a good time to tackle new challenges and load up on fiber-rich vegetables and magnesium-rich foods such as spinach or dark chocolate. High intensity workouts and long cardio intervals are also beneficial during this time.
During this phase your body is at high levels of progesterone and estrogen to help a fertilized egg implant in the uterine lining. If the egg isn’t fertilized the uterus sheds its lining and you will get your period. As energy levels drop, you may feel the need to pull back or spend more time at home. This is a good time to start eating healthy fats and nutrient-rich foods while limiting sugar and alcohol to ease the symptoms of PMS. You may want to back off high-intensity workouts but continuing to exercise will help boost dopamine and reduce inflammation in the body that could make PMS symptoms worse.
If you’d like to learn more about birth control options or managing PMS symptoms during your cycle, contact the skilled gynecologists at Adriatica Women’s Health. We are a team of highly capable OB/GYNs dedicated to using the most advanced techniques to treat women’s health issues. Call 972-542-8884 for an appointment.