Well, to start, you’ll basically need a bike. I think, bicycle is one of the best mode of transportation ever created. It is faster than walking, doesn’t cause pollution and can actually make you fit and healhty.
Cycling is good for health. For one, it reduces death risks. It was actually studied in Denmark for 15 years which says that cycling can actually reduce mortality by as much as 40% on both sexes of all ages. Basically, a person who cycles as a commuter consistently can expect, according to a report released in a 1986 issue of the American Journal of Public Health, to live longer than those who don’t. Cycling can also give you a high fitness level. The average daily cyclist has the fitness level of someone 10 years younger.
Can cycling really be an efficient fitness exercise? How does it happen? Here are some reason that may enlighten you how cycling can be good for you.
- Cycling can enable you to lose weight when done regularly. It is capable of increasing your heart rate and allows movements of your lower body making you sweat and releases excess calories in your body.
- According to journal of cardiovascular pharmacology, 1995, cycling can help control blood pressure by 10/8 mmHg in patients with hypertension.
- Cycling can help lower your resting heart rate. This means that when you are at rest your heart beats slower than those people who do not do any physical activity. A high resting heart rate has been linked to increased death from cardiovascular disease and increased risk of sudden death after a heart attack in healthy individuals.
- IMPROVES HDL (good)/ LDL (bad) cholesterol ratio. If the ratio of LDL to HDL is too high, that means your blood is being loaded with cholesterol faster than the HDL cholesterol can remove it, which means excess cholesterol is building up inside the tissues and arteries. Eventually hardening of the arteries (atherosclerosis), which causes most heart attacks, takes place.
- PREVENTS heart disease. Regular cycling halves the chance of suffering from heart disease, one of the top 3 killer diseases in Malaysia. A study reported a 50% reduction in fatal and non-fatal heart disease in civil servants who cycled over 20 miles/week.
- BENEFITS cardiovascular health. Cycling also reduces the risk of stroke (a major killer in Malaysia) and coronary heart disease. In a study, regular exercise on a static cycle machine in patients with heart failure improves cardiac function (Lancet, 1990).
- REDUCES diabetes. Exercise has been to shown to lead to a reduction in the rate of diabetes mellitus. In patients with diabetes mellitus, regular exercise leads to an improvement in control of blood sugar and can help to prevent the onset of Type 2 diabetes mellitus.
- IMPROVES muscle strength. Cycling is a non-weight bearing activity and regular cycling leads to improved muscle strength and improved mobility and coordination (Allot & Lomax and the Policy Studies Institute, 1998).
- At the same time, it also improves muscle endurance, respiratory system, balance and lowers your risk to cancer. Cycling can also reduce anxiety, depression and stress like other physical exercises could do.
With all that things said, are you ready to ride a bike?