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BIKE IT, YOU'LL LIKE IT!

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Research roundup

You don’t have to be in great physical shape to enjoy cycling. If you haven’t been on a bike since you were a kid, then there are many gentle ways to get back into it. Craig Wise takes us through the benefits of getting into the saddle.

If you are looking for a fitness activity that is reasonably low cost and gentle on the body, then cycling is up there, alongside walking and home-based bodyweight exercises (such as core exercises seen in the previous issue of Diabetes Wellness).

Possibly the most under-rated benefit of cycling is its positive effect on mental health. Cycling, as well as being outdoors, stimulates the release of endorphins, serotonin, and adrenaline. Many people have cited cycling as being crucial to their mental health journey when dealing with depression, anxiety, and confidence issues.

Regular cycling stimulates and improves your heart, lungs, and circulation, reducing your risk of cardiovascular diseases, including stroke, high blood pressure, and heart attack. Cycling not only strengthens your heart muscles but lowers your resting pulse rate and reduces blood fat levels.

Cycling is great on your joints as well, helping you smoothly move your hips and knees without excessive stress. It is an ideal exercise if you have osteoarthritis as there is little impact on the bones.

Cycling can be done at very low intensity to begin with, which makes it ideal for those who haven’t straddled the saddle since they were a kid or who are recovering from injury or illness. It can be built up to a satisfying, demanding physical workout over a very short period of time.

VARIATIONS

The easiest way to get into biking is on an exercycle. These machines are predictably steady and can be hired or purchased readily. Some measure your rides, some your revolutions per minute, and you can heighten or lower the pedal resistance as necessary.

If stored in a covered outdoor space or even near a window or door, you can still get the fresh air benefits of cycling outdoors but with the advantage of privacy. In colder days, it can be set up in front of the tv, making it a great way to get in some exercise and watch your latest series.

If you want more structure and variation, then finding a spin class could work well. You can find these classes at gyms, community pools, and free online. You can see how ‘fast’ you are going and what gradient of ‘hill’ you’re battling, giving you numbers to outdo in the next session.

Another way to ease into cycling is to hire a bike. This is an excellent activity to do on holiday, with or without company, where you can explore the local waterfront, lakefront, riverside, or flat roads around vineyards. Many centres have companies that hire everything from road bikes, mountain bikes, e-bikes, even adult tricycles, and the familyfriendly ‘crocodile’ bikes.

Changing up a gear, there are numerous companies that hire and guide people along multi-day trips, along ex-rail trails, beaches, and national parks. Companies transport your gear, cater, and set you up in top notch accommodation, so all you only need to concentrate on is pedalling from one destination to another while enjoying the views.

Cycling is a great way to boost both your physical and emotional health, but remember if you are planning on cycling on the road then get a good fitted helmet and hi-viz vest before you set out.

For some great cycle hire options, check out www.newzealand.com/ int/cycle-hire.

Cycling is a fun way to get fit – the sense of adventure gained from being outdoors, the thrill of coasting down a hill, coupled with the physical and emotional benefits make it an ideal activity for all.
Aotearoa New Zealand is scattered with many businesses that hire out wheels. If you want to own your own, then a brand-new bike can start at around $150 or cheaper if you buy second hand. Invest in a good fitting helmet, and a lock, and the world is your bike track.
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