Cycling is one of the best ways for you to get exercise, stay fit and lose weight. It can also be a great way to get where you want to go!
Cycling is easier on your joints than jogging, making it a great choice for weekend warriors with bad knees. You can bike with your family and friends or enjoy it on your own. You can do it on vacation or even while commuting to work. You can choose your route, pace and how long you’re on the road. If the weather doesn’t permit cycling outdoors, you can pick up a stationary bike for the cost of a few weeks’ worth of groceries.
You’ve probably noticed that bicycle riders tend to be fit and trim. In fact, an international study done at the University of Tennessee Obesity Research Center in 2008 found that countries with the highest level of active transportation (walking and biking) had the lowest obesity rates. On average, Europeans bike four times farther per year than Americans, and they’re generally fitter.
Part of this geographic trend may be that Europeans tend to view walking and cycling as means of transportation rather than as exercise alone, and so both are incorporated more easily into a European lifestyle. More compact city centers and shorter work commutes facilitate this too.
Even if you can’t cycle to and from work – or if you don’t have a regular commute – you can easily add cycling into your day. It’s even more convenient if you have an exercise bicycle at home. You’ll burn about 100 calories in 15 minutes of cycling, whether you’re stationary or not.
Start at just 15 minutes a day, but be consistent and get on the bike five times a week. Increase your workout by five minutes a week so you’re cycling 30 minutes a day, five days a week, by the end of your first month.
If you don’t typically get much exercise, start out at a comfortable speed, stretching your legs and enjoying the scenery (or what’s on television if you’re inside). Having the exercise bicycle in your living room or bedroom also will motivate you to use it while you watch the news or your favorite reality show. After a few weeks, you can adjust the time and resistance to your legs’ content.
