Author Dr. Naima Stennett, Board-Certified Family medicine physician and Sports Medicine Fellow
We have a saying in medicine, “Exercise is medicine.” During this pandemic one way we can be healthy is to re-visit an old skill or try something new. After all we know once you learn how to ride a bike you never forget. There are multiple benefits of riding a bike. These can be remembered with the mnemonic C.Y.C.L.E
C: Cardiovascular health and other chronic conditions: cardiovascular health include stroke, high blood pressure and heart attack. Regular cycling improves circulation as week as heart and lung function. These benefits your risk of cardiovascular diseases. Regular cycling has the added benefit of glucose control and reducing risk of diabetes.
Y: Your weight – Cycling can help burn fat and paired with a healthy eating plan can boost your metabolism helping you lose weight.
C: Clear mind: Cycling like other aerobic exercise stimulates the release of endorphins, (the feel good hormones) this results in a feeling of well-being and promotes positive emotions such as happiness.
L: Lean muscle and strong bones: Resistance activities such as pedaling up the sloping trails help to build and strengthen muscles as well as increase bone density.
E: Easy on your joints: Cycling is a low impact sport. Due to the minimal stress on the joints Individuals who suffer from joint pain can easily participate.
Getting Started with the basics
Helmet: With safety being the priority it is important to purchase a helmet that fits appropriately.
A bike that fits: It is important to connect with a local Bike shop that will help you pick the right bike for your height. They will help match you with a bike for the type of terrain well as customized fitting to make you’re ride enjoyable.
Saddle: It is important to know that this just as important as getting fitted for the right pair of sneakers. One of the main purposes of the saddle is to provide support and prevent increase pressure to the perineum. It is important to have the right saddle as this can reduce numbness and tingling in the legs due to compression of nerves and arteries that supply the lower body.
Cycling gear: Bike shorts are engineered to have thick padding to reduce chafing and cushioning while you ride. Various cycle jersey exist that help both in warm and cool temperature. They also have reflective designs so that both motorist and another cyclist can see you.
Water bottle rack: It is important to stay hydrated during activities especially If you plan to do more than 1 hours of cycling. Hydrated before, during, and after your ride.
Other tips: Find a local bike club that can help you stay motivated to keep pedaling. There are many bike lanes and trails in the Raleigh-Durham area including the American Tobacco Trail. New riders should avoid riding on the street especially if they do not have bike lanes. Lastly, do not forget your sunscreen and sunglasses
Happy Cycling
No content in this article should be used as a substitute for direct medical advice from your doctor or other qualified clinician.