“When the spirits are low, when the day appears dark, when work becomes monotonous, when hope hardly seems worth having, just mount a bicycle and go for a spin down the road, without thought on anything other than the ride you are taking.” —Sir Arthur Conan Doyle
The benefits of biking
Now is as good a time as any to heed this advice. Bicycling is great cardiovascular exercise and, as recent studies show, good for keeping your mind sharp.
Like all types of endurance exercise, biking helps you keep fit, manage your weight, control your blood sugar, improve cholesterol levels, and ward off heart disease and other conditions. It has also been shown to improve mood and increase blood flow to the brain. In one recent study, 100 older adults (ages 50-83) took part in an eight-week study of bicycling and cognitive function. The 74 participants who biked at least three times a week for 30 minutes scored better on several measures of cognitive function than the 26 participants who didn’t ride. Those who rode e-bikes (which require less physical effort) also had better cognitive scores than those who didn’t bike at all, suggesting that just being outdoors was beneficial.
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Never ridden a bike? Start now!
Like most activities, riding a bike can be challenging when you first begin but soon becomes second nature. If you buy a new bike, have the salesperson thoroughly explain how the brakes, gears, and pedals work. Often, you can take a trial spin around the parking lot. One common strategy for learning balance is to mount the bike and push off with your feet, ideally on a gentle slope. As you grow more confident, you can choose a slightly steeper hill. You can also practice turning, braking, and then pedaling as you move. An excellent way to find helpful videos is to search “learning to ride a bike” on YouTube.
Bicycle safety
Bike accidents do happen, but, by using a little common sense, you can minimize your risk of injury.
- Wear a helmet, and make sure it fits. While I sometimes scoff at recreational bicyclists who dress like they’re in le Tour de France, I have to admit that the bright clothing they wear greatly improves their visibility. It’s also prudent to wear reflective clothing and mount reflectors on the front and back of your bike.
- Always obey the rules of the road. Drive with the flow of traffic and stop at stop signs. Plan your route to minimize traffic, or avoid traffic altogether by riding in a bike lane or a dedicated bike path.
- Ride a bike that’s in good working order and is the right size for you. Above all, make sure the brakes work!
- Ride defensively, trying to spot potential trouble as soon as you can, so you’ll have a better chance of avoiding it. Also, never assume that others can see you. I often stare at drivers to see if they notice me.
Start slowly, be safe, and have fun. Happy pedaling!
Want more bicycling tips? Read “Biking for Health” and “Seven Tips for Cycling With Diabetes.”
