The advantages of maintaining a healthy lifestyle that includes a regular exercise regimen are well-documented and the numerous ways in which maintaining a goal of consistent exercise can provide a boost to your health and fitness have been discussed in this previous article.
The increased risk of encountering serious and life-threatening health conditions that can take place from a lack of exercise was also mentioned previously, and the list of negative consequences that can occur from prolonged sitting on a frequent basis include heart disease, kidney disease, arthritis, type 1 or type 2 diabetes, high blood pressure, and cancer.
Walking for 30 minutes a day will accomplish the goals of retaining a healthy daily existence, and also counteract many potential issues that would exist without daily exercise. While these benefits of walking are unquestioned, most of those same advantages can be attained by choosing cycling as your form of exercise.
Before You Begin Cycling
If you have decided to begin the process of implementing cycling as a regular workout regimen, it is wise to consider going to a bike shop to make sure that your bike fits you properly. This can be accomplished by having a professional set it up perfectly for you. This might initially appear to be an unnecessary step, but it will reduce the chances that you will stress your back or knees from having an improper fit.
Locating clothing that fits comfortably is also recommended, as is a helmet and a pair of cycling gloves. Once these steps have been taken, your bike will have been contoured to fit you, you will have the appropriate clothing, helmet, and gloves, and you will be ready to begin cycling. Once you initiate each ride it is recommended that you limit your pace for the first 5-10 minutes in order to warm up.
Anytime that you progress through an hour of cycling, you can burn at least 400 calories. When your ride is nearing completion, you should also allow yourself at least five minutes to cool down properly. If you continue this process on a regular basis (3-5 days each week), then you can fully absorb the benefits of this exercise.
The Benefits Of Cycling
Cycling can be done indoors or outdoors. But the objective of this article is to present the rewards of this low impact workout that also provides an excellent outlet for anyone who prefers to exercise outdoors. As a result, these benefits of cycling outside include:
Weight Loss– Even though cycling is a low impact exercise, it is also an aerobic exercise. It will help you maintain a heart rate that increases your chances of burning calories.
Low Impact Is Easier On You Joints – since cycling is a low impact workout, you will not be placing too much stress on your joints. Instead, your weight will be supported by the bike seat, which eliminates the potential for stress on your back and your joints.
Building Muscle – Despite the low impact nature of cycling as a regular exercise, the fact that cycling will also strengthen your muscles around the joint is also beneficial toward increasing muscle in the area of your quads, glutes. and calves.
Reduce The Risk Of Heart Disease – Cycling will stimulate your heart. This will not only strengthen the muscles of your heart but will also help your lungs and your circulation. All of which will lower your risk of experiencing unwanted cardiovascular diseases such as a heart attack, stroke, and high blood pressure.
Decreasing The Risk Of Cancer – Multiple studies have determined that cycling at a moderate pace will allow you to achieve the recommended level of exercise that is needed to reduce your risk of cancer.
Reducing The Risk Of Arthritis – the repeated motion of the knees while pedaling increases the lubrication in the knee joint.
Improving Your Mental Health – The list of health issues that can emerge from stress is enormous. However, cycling can reduce your stress level due to the release of endorphins as you ride. This process will also release serotonin into your system. and the blend of endorphins and serotonin will simultaneously clear your mind while also diminishing your anxiety level. These factors will combine to improve your confidence and optimism.
Improving Your Immune System – Cycling can also help your brain due to increased blood flow can provide a boost to your immune system. This form of exercise can also help you achieve all each of these benefits without forcing your body to endure a high impact exercise.
At Orthopedic Associates, We Are Here To Help
At Orthopedic Associates, we want you to enjoy cycling, along with any other sports or recreational activities that you have been cleared to participate in. If you encounter discomfort, illness, injury, or have a concern about anything that might keep you from being involved in physical activity, we are here to assist you, so that you can return to a pain-free participation in the activities and lifestyle that you prefer.
That is why Orthopedic Associates offers a full spectrum of musculoskeletal care, along with in-house physical sports therapy, and state-of-the-art-technology including our digital imaging and open MRI, and an on-site surgical center for more patient convenience.
Our board-certified doctors have been practicing medicine for a combined total of 183 years. This includes expertise in sports medicine, through which our physicians provide personalized care for a broad range of sports-related injuries – big or small.
In addition to the services that we provide that are related to Sports Medicine and In-House Imaging, our physicians are always available to utilize their knowledge to help you should you require joint replacement, or arthroscopic surgery, while our specialists are also here to assist with physical therapy, rehabilitation, and orthopedic trauma.
While the severity of injuries can vary, we treat a full range of sports related health issues that include conditions that can be minor, serious, or anything in between. The types of injuries that we can assist you with include:
- ACL tears
- Weight lifter’s shoulders
- Rotator cuff tears
- Meniscal injuries and tears
- Sprains and strains
- Labral Tears
- Minor injuries like bruises, muscle cramps, pain, and shin splints
Some of the more common symptoms from a sports injury include:
- Sudden, severe pain
- Tender joints and bones
- Loss of ability to place weight on the injured joint
- Loss of ability to move the injured joint
- A joint or bone that is visibly out of place
Sometimes injuries will slowly emerge over a period of time, and these issues are referred to as chronic injuries. They often occur due to activities that involve repetitive motion such as running, swimming, or throwing. The symptoms of chronic injuries include:
- Pain during exercise
- Dull aches during resting
IF you are experiencing any of these symptoms, or have any questions are sports related injuries, we encourage you to visit one of Orthopedic Associates two locations or request an appointment today to be on your way to feeling better.