Cycling : Easy Yet Beneficial!
Cycling could be more than just a merely popular hobby. There are various ways to enjoy and benefit from cycling, whether you're on a rough dusty route or as convenient as just inside your comfy room.
As it is relatively easy to start and suitable for most fitness levels, it is one of the most popular forms of physical activity in Malaysia and all over the world.
Why Cycling?
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Simple : Unlike any other type of sports that require a great level of physical skill and training, cycling is easy to learn and most people already know how to cycle. It’s like walking, one you learn it,you just cannot forget about it.
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Low impact : Compared to most other types of exercise, it results in less strains and injuries. It can be actually enjoyed by all people of all ages, from young children to senior citizens.
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Time effective : Apart from being one form of exercise, cycling could also effectively be used as a mode of transportation.
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Good muscle exercises : Almost all of the major muscle groups are being used during cycling. As you pedal, the muscle works.
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An enjoyable method to get and stay fit : Contrast to other physical exercises that keep you inside or call for specific times or locations, cycling keeps you outside and gives you the thrill of adventure.
Did you know, cycling also offers other various types of health benefits?
Cycling For Health and Fitness
The World Health Organization (WHO) recommends that adults should perform at least 150 minutes of moderate aerobic physical activity, such as cycling, every week in order to achieve a general improvement to their health. Much research has also indicated that cycling can provide multiple health benefits, including the following.
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Blood Pressure
Some persons who have high blood pressure, often known as hypertension, are at risk for developing cardiovascular disease. Cycling, according to some specialists, could serve as the main therapy for preventing these illnesses.
Over time, cycling might also help lower blood pressure. According to the review mentioned above, blood pressure may drop by 4.3 percent after 3 months, and by 11.8 percent after 6 months.
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Cardiovascular Health
Cycling has always been linked to better heart health, according to many researchers. For instance, one study claims that cycling to work has significant health benefits, including better cardiovascular health.
In addition to a 46% lower risk of developing cardiovascular disease, commuters who cycle to work also have a 52% lower risk of dying from the condition.
The findings of the study also suggest that cycling to work may lower the risk of acquiring cancer in addition to boosting heart health.
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Cardiorespiratory Health
It should be noted that cycling for roughly 170 - 250 minutes a week can significantly enhance lung health.
Cycling is a good kind of exercise that can help persons with and without lung conditions maintain healthy lungs. Additionally, exercise can support the immune system's defenses against respiratory infections such as SARS-CoV-2, which causes COVID-19.
Regular cycling can also help promote lung function in those with a lung condition. Cycling, for instance, can be a part of a pulmonary rehabilitation programme for persons with chronic obstructive lung disease.
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Weight Management
Cycling is a wonderful exercise to help lower body mass and fat. A healthy diet with adequate exercise is both essential and works like a charm if someone wants to reduce weight.
Cycling can aid in weight management since it boosts metabolism, tones muscles, and burns body fat. Additionally, it is adaptable, allowing a person to customize the duration and intensity of their workouts.
Up to 300 calories per hour can be burned with moderate cycling. The calories can be burned more in less time if the intensity is increased.
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Mental Health
Exercise can improve mood in a variety of ways, including the natural production of endorphins and adrenaline as well as the increased confidence that comes with accomplishing new goals.
Cycling incorporates outdoor activity, view-seeing, and physical activity. Cyclists can choose to cycle alone, which will give time to think through problems or issues, or can ride with a group to expand their social network and circle.
Graeme Obree, a former Hour Record holder who battled depression for a significant time of his life told “Getting out and riding will help (people suffering with depression)... Without cycling, I don't know where I would be”.
Get Started
The best bicycle for you is the one that puts less stress on the body that can be chosen with the help of an expert at a local bicycle shop. If you buy a second hand bicycle, think about having a mechanic to check it over to make sure it is safe to ride.
Starting out, you can cycle on a trail or in a park near you that is free of traffic. When cycling on the road, always abide by the Highway Code. The route you already took with your car might not be the best one to take on a bicycle. To make your trip more enjoyable, it is worthwhile to look into the available routes to choose the one that you think is the best option.
Safety Tips
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Helmets : The chance of suffering severe head injuries in a bicycle crash is reportedly reduced by about 50% with the usage of helmets.
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Cycling Attire : Eventhough there is no special clothing for cycling, but it is always recommended to wear bright colors and reflective materials to assist cyclists stand out to vehicles. Usage of fabrics with fibers to control moisture from sweating, which can prevent chafing, is also being advocated.
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Position : Maintaining a decent position is important since it can help prevent injuries and improve performance. As important as choosing a suitable bicycle, people should also choose a suitable cycling position
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Padded Saddle : Using a saddle with padding can support the body and decrease the pressure tension hence eliminate any tingling, numbness, or discomfort.
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Pollution Exposure : Although the benefits of cycling outweigh the risks of exposure to air pollution, there are steps one may do to lower these risks if they are a concern. For instance, they can steer clear of peak hour traffic and opt for less polluted routes.
Who Should Not Cycle
It is advised to avoid riding a bicycle until you are completely healed if you have any injuries that cycling will aggravate and get you in trouble.
If you have any medical conditions that cycling may exacerbate, consult your doctor first. A stationary or adaptive bicycle might be more suitable for people who have balance, vision, or hearing issues as a safer alternative.
If you don't like cycling but still want to give your body a similar cardio workout, consider using an elliptical, rowing, or stair climbing machine. You can also run hills, swim, or walk.
Be Aware Of Rhabdomyolysis
Rhabdomyolysis, or in short called as rhabdo, is a rapid breakdown of muscle tissue. This occurs due to overexertion during exercise. Proteins called myoglobin and electrolytes from the damaged muscle tissue would be released into the bloodstream. Both myoglobin and electrolytes, in large quantities, can do harm to the kidneys and heart. In severe cases, permanent damage to the organs or fatalities can occur.
As cycling is an adjustable intensity physical activity, all cyclists should be aware of rhabdomyolysis to prevent it from happening. Bear in mind to not push yourself over the limit of your own body. Cycle moderately, but diligently.
Note From DOC2US
Overall, cycling is an excellent form of exercise for people who are busy or prefer a less strenuous workout. This low-impact exercise can help you develop strength, flexibility, and other various health benefits as long as you start off gently and adhere to the safety tips. So, stop waiting and start doing!
Written by Anas Fikri, MB BCh;
Medically reviewed by Nur Ariffin, MBBS UniSZA
References :
Colberg, S. R., et al. (2016). Physical activity/exercise and diabetes: A position statement of the American Diabetes Association. https://care.diabetesjournals.org/content/39/11/2065
Geneen, L. J., et al. (2017). Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6469540/
Ruegsegger, G. N., et al. (2018). Health benefits of exercise. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6027933/
Caitlin Geng. Amy Elizabeth Wolkin (2021). 10 Benefits of Cycling. https://www.medicalnewstoday.com/articles/benefits-of-cycling
