Doctor Becomes Patient: “Back to the Bike“

In previous posts, I had discussed an ACL rupture that occurred to my right knee in 2011.  Although I have recovered to near full strength and have been able to return to running, basketball and other active sports, I also understand that based on clinical studies, the risk of osteoarthritis is high in individuals who have had ACL rupture, regardless of whether surgery is performed or not. 

In light of this evidence, I have ventured into the world of road biking.  Generally speaking, cycling causes less impact on the joints than running does.  Initially, I contemplated getting a true road bicycle, which allows the rider to adopt a more streamlined approach.   However, in the end, I purchased a hybrid bicycle.  This type of bike is best ridden on the roads, has the thinner “road tires” also known as 700mm diameter, and has flat handlebars.  The geometry of the frame combined with the flat handlebars allows the rider to sit in a more upright position.  I decided to go with this hybrid type of bicycle for three main reasons:  (1) lower cost (2) no compromise in terms of fitness potential (3) more upright position.  

Most people would agree that exercise has benefits.   In general terms we have the understanding that exercise is “good for the heart” and helps people “lose weight.”   However, when it comes to our own personal health and ailments, we sometimes have doubts as to whether exercise is truly feasible.   Moreover, it can be daunting to start a new exercise program without the knowledge of what is a realistic goal. 

In a nutshell, people are classified as meeting exercise recommendations if they report engaging in moderate-intensity activity at least 30 minutes per day, 5 or more days per week, or vigorous-intensity activity at least 20 minutes per day, 3 or more days per week.  The American Heart Association describes moderate-intensity activity as raising the heart rate noticeably such as a brisk walk.  Vigorous-intensity activity for most people would be the equivalent of jogging, which raises heart rate substantially and causes rapid breathing. 

In the next few posts, I would like to provide you with basic tools to create an exercise program.  Setting goals, which are specific, clear, and moderately difficult to achieve, are most likely to motivate.  Although this blog is meant to inform, it should not be taken as a personalized exercise prescription plan.  If you are not already in the habit of exercising, please speak with your doctor and health care professional prior to embarking on a new program.