Biking for better health: Uncover the many benefits of cycling

Health benefits of cycling: The repetitive motion of cycling ensures that joints move through their entire range of motion, which increases the production of synovial fluid to lubricate the joints

As you cycle through the urban jungle on your sleek, stylish bike, you're not just commuting; you're engaging in a fun, effective exercise that’s keeping you fit and healthy. Cycling has long been recommended for its myriad health benefits. Regular biking can significantly improve cardiovascular health, with studies showing a reduction in the risk of heart disease by nearly 50% among regular cyclists. Moreover, cycling is an excellent way to enhance joint health.

Agrees, Dr Rajiv Chatterjee, Consultant, Orthopaedics, Manipal Hospital, Kolkata, “Unlike high-impact activities such as running, biking provides a low-impact workout that minimises stress on the joints while still building strength and endurance.” He adds, “This preference is largely due to its low-impact nature, which places less strain on the joints compared to other types of physical activity. As a long-term exercise strategy, biking offers significant benefits not only for joint health but also for well-being,”

Health benefits of bike riding:

Improves joint health: The repetitive motion of cycling ensures that joints move through their entire range of motion, which increases the production of synovial fluid to lubricate the joints. As a result, joint function improves and stiffness is reduced.

Supports weight management: Regular biking helps in maintaining a healthy weight, making it an effective activity for weight management.

Boosts metabolism: Cycling regularly enhances metabolic rate, contributing to better general health. Engaging in regular cycling can increase basal metabolic rate, even after exercise has ended, leading to improved calorie burning throughout the day.

Importance of a balanced diet: 

A balanced diet is essential for enhancing the positive effects of biking as it supports muscle building and ensures sufficient energy levels. Consume carbohydrates before biking to supply needed energy. During the ride stay hydrated with water or drinks containing electrolytes, and maintain energy levels by consuming appropriate snacks or drinks.

Post-ride nutrition: 

Bananas can provide a quick energy boost immediately after biking. Replenish protein and carbohydrates with foods like eggs, chicken, rice, whole-grain pasta, and sweet potatoes. Avoid fatty foods and carbonated drinks as they are not effective for replenishment.