With spring officially underway, we can finally look forward to warm weather fun. As we prepare to enjoy the season's beautiful weather, be sure to take advantage of those hospitable temperatures to stay in shape. Exercising outdoors with a cool breeze and surrounded by nature is more enjoyable than working out under the fluorescent lights of a gym. Cycling is one of our most popular spring and summer fitness activities in Iowa, land of ample bike trails and the world-famous RAGBRAI. Cycling isn’t just fun; it’s great for your heart.
Research strongly supports the notion that cycling lowers the risk of obesity, hypertension, prediabetes, bad cholesterol levels and heart attacks. Cycling to work has been shown to have particularly powerful health effects. A study of 24,000 Swedes, mostly middle-aged, found that those who regularly cycled to work had significantly reduced odds of incidence for all kinds of cardiovascular risk factors. Another study of 250,000 commuters in the UK who regularly cycled to work, averaging 30 miles cycled each week, reduced their risk of cardiovascular disease by 46 percent compared to the control group.
If you aren’t able to commute to work, that’s okay. Fitting cycling into your schedule anytime can have profound benefits. A study of 45,000 Danes aged 50 to 65 found that even just 30 to 60 minutes of cycling per week dramatically reduced risk of heart attack compared to non-cyclists, even controlling for demographic, lifestyle and preexisting health factors like obesity and hypertension. Imagine all the fun you can have and, more importantly, all the good you can do for your heart with just a few cycling expeditions every week.
Clearly, it’s worth hopping on the bike while the weather cooperates! Get started by thinking about your commute and if it would be safe and sensible to start biking to work. If so, we recommend checking out a guide before your first bicycle commute. Next, think about setting a goal to give yourself something to work towards. Many Iowans find training for RAGBRAI to be a great motivator. There are also plenty of fun spots on our state’s numerous bike trails to stop and reward yourself with a bite to eat or a beer. Just remember to practice moderation – you’ve got to ride back, too!
Always wear a helmet, be mindful of weather conditions and fit your route to your fitness level to avoiding over-exertion. Stay in the cycling mindset when summer’s over by joining a spin class or just hopping on a stationary bike and closing your eyes to remember that summer trail scenery. This summer, grab your health by the handlebars and enjoy prime cycling weather!
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