BICYCLES, HEALING AND THE BRAIN I distinctly remember the day I fell in love with cycling. It was a sunny summer afternoon, and I was wandering around the neighborhood we were living in at the time. I found a park, and it led me to a bicycle path. As I found myself riding along the river, surrounded by birds and trees, I felt a surge of energy and joy. I rode and rode, with a sense of freedom I had never known, giggling to myself and yelling out loud. I rode for many miles, and then rode back home. I was twelve. I feel more alive on my bicycle. This might be because it increases the blood flow in my brain, or because the world is more interesting when it is passing by a bit faster than when I am walking. But the combination of physical exercise, fresh air, sunlight and stimulation make it a great medicine for your body and your mind. Most of the medical research on bicycling is about helmets and bicycle safety. That is because many studies show that head injuries account for 75% of all deaths related to bicycle-related trauma, and most studies show that wearing a helmet prevents those injuries. Most public health officials are especially concerned about protecting kids, who have thinner skulls and more vulnerable brains. Every year, there are about a few thousand kids in Canada who suffer brain injuries on their bikes. Those numbers are improving, but these tragedies are preventable and helmet laws appear to save lives. There is also a lot of research that suggests that bicycling is good for you. The Canadian Medical Association has a policy supporting what they call active transport. That is because people who use their bicycle to get around get more exercise … and they spend less time sitting in a car. No one loves bicycles more than the Dutch, and their research shows that cycling actually lowers the country’s heart disease rates. Traffic and air pollution can be a concern. The tiny particulate matter that is released by most car engines is the main risk, but a study in Chile showed that cyclists actually seem less affected by this than car drivers. Even though they are huffing and puffing on their bikes, they appear to breathe a lot of it out. In Ottawa, we are blessed with a great network of bicycle paths and green spaces, and some of our most scenic roads are carfree on Sunday mornings. Evenings are also a great time to ride, when traffic is gone and the sun is still out. It is important to get properly fitted for your bicycle. The seat height should be adjusted to allow for a maximum 30 degree angle at the knees at the top of the pedal. The other thing that matters is the distance between your seat and your handlebars. This can prevent injuries and problems in the knees, elbows and wrists that affect up to half of cyclists. A comfortable seat can also help reduce trauma to the prostate and pelvis. This is really important for long rides. When you can’t ride your bicycle outside, an indoor exercise bike is a great alternative. Many people have them but never use them, mostly because it is boring to stare at the wall. One way to make it more fun is to put the bike in front of a TV. Another trick is
interval training. This uses brief bursts of maximal intensity to supercharge your exercise, and studies show it delivers better results than anything else. Ride very slow and easy for four and half minutes … and then ride as hard as you can for 30 seconds. Do this 5 times and you have a world-class workout … with 2.5 minutes of effort. It might be a bit of a romantic idea, but I really do think that bicycles can save the world. They lead to fewer cars, cleaner air, better planned cities, greater health … and probably more happiness. So go cycling as soon as you can.