Health benefits of riding a bike
I loved riding my bike when I was a kid. We would ride all over town and to and from school. After school we would get together to ride our bikes and talk about what happened at school, our worries, our dreams. Bicycling kept us healthy, busy, and happy. As an adult, I realize that riding a bike offers many benefits for the body, as well as the spirit. Now that I’m in my 40’s I started enjoying it again. One of the things the doctor prescribed was to exercise to be in better health.
Bicycling is a good cardiovascular exercise that could increase your heart health. A multi-speed bike will allow you to increase your fitness level as your cardiovascular function improves. Start by driving at a smooth speed on level ground. If you want a challenge change terrain.
Bicycling is easy on the joints. As we age, we experience joint pain, especially in the knees, as osteoporosis makes joint problems worse due to a lack of adequate calcium levels in the bones. Bicycling offers exercise without pain. The aerobic benefit is comparable to jogging or running without stress. Check that your bike’s seat height is adjusted to allow your legs full range of motion with each revolution. The full range of motion also promotes better circulation in the lower extremities, which do most of the work in moving the bike.
Riding a bike trains the leg muscles. For muscular endurance, stick to flat ground, but adjust the speed of the bike as your strength improves. To avoid cramps, stretch well before and after every bike ride.
Cycling increases your balance. Learning to ride a bike is all about staying upright. To do that, you have to find a balance between your body and the bike. Maintaining that balance strengthens the core muscles of the abdominal region. Tightening your core muscles prevents you from falling off the bike. The lower abs pull your legs in toward your body from the bottom of the cycling revolution. The lower back is also kept pain free thanks to a strong and balanced core.
It’s also a great way to release the stress of everyday work, whether you work at home or have a regular job. You can do it indoors with an exercise bike, but you can also take your bike out and enjoy nature. Families, friends, they can share the experience that can help them to be together and provide an opportunity to communicate with each other. I believe that we as families, friends, have to find common ground to share with each other as we do with friends. Feeling good about yourself and your loved ones is one of the greatest benefits you can get with this exercise.
Bicycle repair and maintenance
Keeping your bike at peak performance is essential to receiving the benefits of riding and traveling safely. You can take it to a bike repair shop or do it yourself. A couple of things to keep in mind.
Take a good look at all the systems on the bike and check for things that need to be fixed.
Brake system: Check that the brake cables are not broken, that the brake pads are in good condition, and that the brake levers work properly. Check the brake caliper.
Tires – If they have been flat for some time and look flat, consider swapping them out for new ones. If the tire is fine, consider changing the tubes in the tire. Before buying them, check the number on the side of the tire. For example 20 x 1.50
Seat: The seat should be a suitable size for you and comfortable. Consider padded seats.
Safety: Check that the bicycle has lights and reflectors to warn others that you are in your way. Consider installing a bell or horn to let others know you are moving.
Prepare a small bike bag with tube patches or air filler, tools that can help you in case you need to change a broken bike part while riding. It is recommended to have a frame bike pump. Have a bottle of water available for hydration. There is one that you can install on the frame.
Other bike parts to check: bike chain, pedals, bike rack, grips,
Riding a bike is not just for children. The physical benefits increase as you age. Also, riding a bike is just plain fun. So get moving!