One of the best ways to fill your free time is by having fun outdoors. Now, if you can fill that moment of “fun” with something physical and healthy, much better. A stimulating option is to get on a bicycle and hit the trails. it is not only Bicycling a very popular sport, but it also provides an incredible healthy training with fewer injuries and less strain than many other forms of exercise, according to the university of montana. Riding on a bike trail is a perfectly healthy activity that keep you feeling young. If this intrigues you, read on to learn more about cycling habits that slow aging.
Cycling is an aerobic exercise that provides numerous benefits for the mind and body. According to Jaclyn Kubiak, PT, DPT, “One of the main benefits of cycling is that it’s low impact.” In an interview with celebwellKubiak explains: “Riding a bike has been shown to reduce anxiety and depression. Mainly, because you can make it fun. You get the added benefit of being outdoors or you can go do it with friends. You can change the intensity yourself. “
Riding a bike is an activity that is very easy to include in your daily routine. It’s a very social thing to do, and it’s something that will take you outside for a healthy workout. A to study It even showed that people suffering from depression who exercised on a stationary bike for 15 minutes had positive mental health benefits: their cortisol (stress hormone) level decreased.
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Next, cycling habits that slow down aging have to do with getting a healthy dose of aerobic exercise. Although you can easily ride a bike at your own pace, it is recommended that adults get 2 hours and 30 minutes of moderately intense aerobic exercise or 1 hour and 15 minutes of vigorous aerobic exercise each week. Why is weekly aerobic exercise so important? well for one, studies have linked aerobic exercise with improved cognition and decreased brain atrophy among older people.
Every little time you spend on your bike will cross healthy aerobic movement off your list, even if you’re just out running a few errands. Pedaling a few kilometers will help you strengthen your heart, lungs and blood vessels while burning some serious calories, which brings us to our next point!
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The amount you burn will reflect what you weigh, as well as how fast and hard you’re pedaling. For example, according to Harvard Health Journal, a person who weighs 125 pounds and rides for half an hour will burn about 240 calories if they maintain a speed of 12 to 13.9 mph. That same person will burn 300 calories if he maintains a speed of 14 to 15.9 mph and 495 calories if he cycles at a speed of 20 mph or more. For someone who weighs 185 pounds walking the same amount of time, it is estimated that he will burn 336 calories if he walks from 12 to 13.9 mph. See how motivating that is? The more you pedal, the more you will burn!
Want to learn more about the healthy rewards you’ll reap if you start biking regularly? For one, it can greatly improve your balance, coordination, and strength, according to Better Health Channel. Science backs this up with a to study Revealing cycling for a minimum of one hour each week is linked to substantially better balance.
Also, going on an adventure by bike could help you avoid fractures. Oh, and this type of exercise doesn’t put a lot of stress on your joints!
Cycling is a hobby that you can truly enjoy throughout your life. And unlike other forms of exercise, you can really expect to make your plans as special as you’d like them to be. Whether you choose to ride aggressively or not, the activity is always enjoyable. There are many bike paths at various levels throughout the country. Start small in and around your neighborhood and city, and work your way up!
Before you begin, make sure you take all safety precautions. Dr. Clare Safran-Norton, a physical therapist at Harvard-affiliated Brigham and Women’s Hospital, recommends speaking with a medical professional before starting to ride a bike, especially if she has brittle bones, arthritis, or heart disease (via Harvard Health Journal). Dr. Safran-Norton suggests, “If you have osteoporosis, consider riding a trike, which is more stable than a two-wheeler and poses less risk of falling,” and cautions, “Don’t ride a bike at all if you’ve had a recent fracture Another fall could make things worse.
Also, always wear a helmet, make sure your bike is the right size for you and in good working order, and pay close attention to road signs while riding. Be sure to apply sunscreen, bring a bottle of water to stay hydrated, and put the pedal to the metal!
alexa mellardo
Alexa is the Mind + Body Associate Editor for Eat This, Not That!, overseeing the M+B channel, and providing readers with engaging topics on fitness, wellness, and personal care. Read more about Alexa
