Millions of people around the world are unanimous in insisting that by far the best way to get around is by bicycle. Indeed, looking at all the benefits of this form of transport, it is certainly hard to disagree.
In addition to keeping you fit, cycling will also save you some money (not to mention the planet). However, should you need further persuasion, the following might just help:
1 – Losing Weight
One of the best things about getting on your bike is that you will be sure to lose weight – and fast. In fact, specialists estimate that an individual weighing in at 12st 9lb (or 80kg) could burn anything up to 650 calories, if they keep up a steady pace, for every hour of cycling. In addition to losing the excess weight, any remaining fat will soon be turned into muscle.
While normal cycling will only tend to have an effect on your lower body area, cycling up hills as often as possible will mean your upper body will soon gain muscle tone as well.
2 – Achieving the Best Results
However, in order to achieve the best results possible, it is best to follow a few simple guidelines. The good news is that being a low-impact form of exercise, cycling usually causes fewer problems with things such as joints in comparison to other forms of exercise like aerobics and running. Nonetheless, in order to have any real benefit, an individual will ideally need to cycle for at least the minimum recommended amount of time, which naturally varies depending on age.
The NHS, for example, recommends the following levels of physical activity:
- Kids under the age of five – 180 minutes per day
- Youngsters between the ages of 5 and 18 – 60 minutes per day
- Adults aged up to 64 – 150 minutes per week
- Adults over 65 (provided they are relatively healthy) – 150 minutes per week
Fighting the risk of disease and reducing stress Doing a regular form of exercise each week, cycling included, can also have a massive influence on keeping illness and disease at bay. Among the illnesses that cycling is most beneficial for are diabetes, heart disease and stroke. Cycling regularly and correctly, according to the above recommended levels, will drastically reduce your chances of contracting the above diseases. You can read more on this on the NHS website.
Furthermore, cycling can help relieve stress and tension, which will ultimately lead to a far healthier state of mind. Again, just twenty minutes cycling in the morning (you could start cycling to work) will eradicate all the tension and stress left over from a restless night. You will, therefore, feel reinvigorated and refreshed and ready to face the pressures of the day ahead so much easier.
3 – Riding Safely
Finally, a word on safe riding. After all, there is little point in getting fit if you end up having a serious accident. Perhaps the most important point here is to make sure you wear a helmet. Furthermore, the helmet should meet the British Standard (BS EN 1078), should be a good snug fit and should be securely fastened. Ideally you will want to replace the helmet after five years.
Reflectors and lights should also be fitted and, at night at least, your bike should include the minimum of a front and rear light, front and rear reflectors (amber) and a further reflector on the rear (red).
About the author: This post has been written on behalf of Nuffield Health Careers where you will find information on careers in a variety of health sectors throughout the UK.
Photo credit: Eric Schmuttenmaer