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Joy of Medina County Magazine | September 2020
HEALTH: HEALTHY TRAILS
HEALTH: OF MIND AND BODY
Clothes That Make the Ride
Sixty-Second Health Hacks
by Robert Soroky
by Kelly Bailey
One of the biggest joys of owning a bike, besides the riding, is decking it out with cool accessories. I have covered some of those fun add-ons in previous articles, but riders will want to accessorize themselves, as well. Wearing the right clothing can be as big a factor in the comfort, safety and efficiency of your ride as the bike itself. So, let us talk a little fashion. I am always amazed at the number of people who ask, “Do I really need to wear a helmet?” Well, legally, no, but if you care at all about your brain matter, then this is a question you should not even need to ask. I have seen casual riders fall on simple bike trails, so no place is immune to danger or accidents. Helmets are lightweight, easy to wear, padded, and full of vents to keep your dome cool and protected. Organized rides require riders to wear helmets, so you might as well get a head start. Now, “the kit,” which includes a jersey and shorts. Typical riding jerseys are slightly more form-fitting then regular shirts to cut down drag; have pockets along the back for necessities; and contain materials that wick away sweat, keeping the rider cool and dry. The spandex-style shorts also are designed to wick away sweat and are padded to provide comfort during long rides. Male and female shorts are padded differently because their sit-bones are designed differently. Gloves, much like shorts, are padded, protect hands in a crash, and help to keep hands from falling asleep due to pressure on the handlebars. Socks help keep feet cool in summer and warm in colder months. Finally, the shoes. Riders clip into their pedals to allow them to pull up on the pedals as well as push down, thereby doubling the power and efficiency of each pedal stroke. Riding shoes have an area underneath to attach cleats, which snap directly into specially designed pedals. It may sound a little scary, but after getting the hang of snapping in and out, you will never go back to traditional shoes and pedals again.
It is generally accepted knowledge that planning and cooking meals and exercising at least three times per week for 40 to 60 minutes are important for health. But these things also are time-consuming. It is not always easy to get started and stay consistent, but that does not mean all is lost. The small stuff also adds up. Use these five health hacks to improve yourself in five hot minutes. 1. Drink 16 to 20 ounces of water after waking (yes, before coffee). This rehydrates you and wakes up organs and the digestive system. Super charge this 60-second behavior by drinking filtered water with electrolytes. 2. Practice the 5-5-5 deep-breath sequence. Take a deep breath in for a count of five, hold for a count of five, release to a count of five. Repeat five times. Deep breathing relaxes the body and reduces its stress load. Super charge this 60second behavior by doing it right before meals to bring your body into a state of rest and high digestive function. 3. Stand up, once every hour is best. Sitting leads to stagnation. The simple act of standing causes lymph fluid to circulate. Super charge this 60-second behavior by doing a minute of jumping jacks or squats. 4. Pause in the middle of a meal. Put your fork down. Are you eating at warp speed? Are you enjoying the food? Are you still hungry? Taking 60 seconds to check in with yourself in the middle of a meal can prevent mindless overeating. Super charge this behavior by practicing the 5-5-5 deep breathing sequence. 5. Download a blue light filter on electronic devices. Blue light causes the brain to think it is high noon. With so many people using devices after dark, it is no wonder sleep problems are epidemic. The apps are free, and, after the initial 60-second download, they run automatically. Super charge this behavior by turning off all electronics 30 minutes before bed, and try reading a good old-fashioned book, instead.
Robert Soroky is a lifelong cyclist regularly participating in long distance charity rides and manager of the Century Cycles Medina location. Contact Soroky at robert@centurycycles.com to suggest column topics, for further information or to chat about bikes.
Kelly Bailey is a certified personal trainer and certified holistic nutrition coach. She owns and operates Kelly Bailey Wellness. Read her blog and contact her at https://www.kellybailey.fit/
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