Are you new to the biking scene? An avid road cyclist? A diehard mountain biker? Considering signing up for your first spin class? Or have you been on a several-year bike hiatus and want to get back to it? Wherever you are on the bicycling experience spectrum, today we are providing some encouragement to give you an extra nudge for that next ride.

The very first bicycle was invented in 1817, and over the last 200 years bikes have dramatically evolved. Initially, bicycles were only owned by the upper-class elite but by the early 20th century they became widely available and could be seen throughout most cities. Many argue that bicycles played an important historical role in allowing people to travel further and more frequently. Suffragette Susan B. Anthony stated that bicycling had “done more to emancipate women than anything else in the world.” Nowadays, bicycles are commonplace and for some, learning how to ride a bike can be considered a rite of passage. The evolution of the bicycle has shaped the way many of us exercise, commute, or just have a good time. This week we will present the many benefits of the two-wheeled human-powered contraption known as the bicycle.

We probably don’t need to belabor the many benefits of general exercise at this point (although sometimes as physical therapists we can’t help ourselves). The bicycle is an excellent tool to get moving and access those MANY health benefits of exercise. If we haven’t convinced you to hop on a bike just yet, read on for seven key benefits of cycling:

1. Cardiovascular fitness: Most of us know cycling to be a “cardio” based activity that gets us breathing harder and causes our heart rate to increase while simultaneously activating major muscle groups. This type of heart-strengthening exercise can help lower our resting heart rate, improve lung function, and help prevent cardiovascular disease.
2. Improved strength and joint mobility: Cycling is a great lower impact way to target muscle strength and joint mobility of the legs.
3. Disease prevention and management: As mentioned before, cycling helps improve cardiovascular health. It can also help prevent and manage type 2 diabetes, high cholesterol, and certain types of cancer.
4. Mood improvement: Exercise increases the release of endorphins, which are hormones that can improve your mood, naturally decrease pain levels, and boost self-esteem. Cycling requires deep concentration and awareness which in turn is an excellent practice in mindfulness. Also, a 2017 study found that people who commute via bicycle have decreased stress levels compared to their co-workers who don’t.
5. Seeing the sights and sounds of nature: Bicycles afford the opportunity to cover a lot of ground in a shorter amount of time compared to walking or running. This allows us to see more of the beautiful areas around us that are bike accessible.
6. Reduce your carbon footprint: If you live in a bicycle friendly city, like San Francisco, biking to work is an excellent way to reduce your fossil fuel consumption while getting exercise at the same time. If you are interested in beginning to bike commute in SF, check out the San Francisco Bicycle Coalition for resources.
7. Variety: There are several ways to enjoy biking whether it’s on a stationary bike in a high intensity spin class, cruising around town on a beach cruiser, riding on the trails mountain biking, or road cycling the rolling hills of California. All of the options cycling has to offer can add variety to your exercise routine no matter what level you are starting at.

Whether you’re a seasoned cyclist or you just bought your first bike this past weekend, you’ll want to do some post ride stretches and mobilizations to help prevent some overuse injuries, especially if your job requires you to sit for most of the day. Stretching the quadriceps and hip flexors are going to be important for low back health, again especially if you’re an avid cyclist or spin class afficionado and sit throughout the day at work. Loosening up those glutes, hamstrings and calves are a must, as well as some upper back extension and rotation mobilizations to help reverse the positions spent in the saddle.

            Now that we’ve told you all the positive things about cycling, we’d be remiss if we didn’t remind you of the necessary safety precautions when it comes to biking, especially outdoors. Always remember to wear a helmet, and when possible, stay in designated bike lanes, follow traffic laws, and be aware of your surroundings. But most importantly don’t forget to have fun! Now is the time to dust off your old bike in the garage, sign up for that spin class, or take a bike cruise with the family around the neighborhood.

At Beacon Physical Therapy, we are here to support you in your recreational activities. If cycling is one of your hobbies and you are having difficulty or limitation with it, come in for a session soon so that we can support you to get back on the bicycle!