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“It’s like riding a bike.” A phrase that implies, like the elephant, that you’ll never really forget how to do it. Or maybe it means it’ll just come back to you, intuitively. Either way, there is something undeniably unique about riding a bicycle. Nostalgia notwithstanding, moving through space at a speed your feet couldn’t take you is exhilarating. The barrier for entry to the world of cycling is admittedly more expensive than a pair of sneakers, but there are plenty of second hand and garage sale bikes more than capable of getting you started. And if you have to exercise, (and you do have to exercise) you should at least enjoy it.
Aerobic exercise is one of the pillars of health. Beyond the vague terms of ‘runner’s high’ or ‘endorphins’, cardiovascular fitness is an easily measurable way to assess all-cause mortality. Blood pressure, blood sugar, and cholesterol are all high? Aerobic exercise can help. Running can be fairly high impact, and I’ve heard “Oh, I can’t run” more times than I can count. Walking is an option, but to reap the health benefits you need to elevate your heart rate into an “aerobic zone” at minimum. A casual stroll with the dog might not be cutting it. What else is there, you ask?
Cycling. A low impact, highly effective form of aerobic exercise that is, dare I say, actually enjoyable under the right conditions. Stationary bikes haven’t been the same since Peloton made group spin classes accessible at home. And riding outside? Prepare yourself for unparalleled levels of enjoyment and nostalgia. From the safety of a designated lane or trail like on Sandy Hook or the Henry Hudson, or just around your own quiet neighborhood, there is nothing quite like riding a bike. And to get your heart rate elevated? Simply pedal harder, travel faster, and feel the wind. Or, if you’re a bit of a masochist, find a hill to point yourself up and try to pedal over it. You’ll get plenty of aerobic benefit.
How do you get started? Gently. Sit on your stationary bike at home, or one at the gym and see if you can’t get it adjusted to be comfortable. And then just pedal. Don’t worry about adding resistance, that comes later. But if you can pedal for 5 or 10 minutes without pain or discomfort, you can try to extend that time out a chunk, working towards 30+ minutes. The duration is no problem? Add a little resistance. According to the Physical Activity Guidelines for Americans, we should all be getting 150 to 300 minutes of moderate intensity exercise every week. That’s between 20 and 45 minutes per day, every day. Or, more realistically, 45 to 60 minutes per day, three or four days per week. It sounds like a lot, but we’re starting small, remember. And the benefits are real and measurable. The benefits are your health.
Now, I am biased. When I retired from running, cycling seemed like a natural next step. And I have found that I personally enjoy it in a way I never quite enjoyed running. Done intentionally, with purpose, it is a safe and fun way to get in the exercise we all need to stay healthy and fit. So, if you see me in the clinic, or even out on the road, feel free to ask me about the best way to get started.
If you have pain when cycling or dealing with other injuries preventing you from exercising, reach out to our team of highly skilled physical therapists at db OrthoPT, www.dborthopt.com or email me at dwaite@dborthopt.com.
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