When Carolyn Stafford's leg started hurting
her, medical tests couldn't find a cause for the pain. Her doctor suggested
that stress might be creating the problem.
At the time, Stafford was working a
pressure-filled job in computer support. "I was constantly trying to solve
people's problems," she says. "I had a lot of stress coming from
that."
Since she enjoyed bicycling, Ms. Stafford
decided to see if riding her bike to and from her job would help. She rode five
miles each way. "It worked wonders. If it was a frustrating day, I'd get
on that bike and I hammered coming home!" she says.
The effects of daily cycling were so
beneficial for the Dallastown, PA, woman that when her employer temporarily
moved the office nearly 10 miles from her home, she kept on riding. Her
coworkers couldn't believe that Ms. Stafford, then in her early 50s, was going
to continue the bike commute. She did—and when the office moved back to its
original location, she adjusted her route so that she could still ride almost
10 miles each way. In winter, Ms. Stafford put studded snow tires on her bike
and dressed in layers.
When she retired two-and-a-half years
later, she continued her commitment to biking every day. She uses her bike
instead of her car when she needs to travel into nearby York (eight miles from
her home) for a haircut or a doctor's appointment or to go to the bank, post
office or other errands.
Last year, Ms. Stafford rode 10,400 miles
on her bicycle and drove her car a mere 3,000 miles. "I only use my car if
I have to go someplace quickly, or if I'm taking people," she says.
Biking benefits
You don't have to log thousands of miles to
gain rewards from riding your bike more and driving your car less. Regardless
of whether you're on a fancy new two-wheeler or the battered old reliable you
bought years ago, bike riding gives you a terrific workout with lots of
interest and fun to keep you going. And with U.S. gasoline prices running
higher than $3 per gallon, using a bicycle for shopping, commuting, visiting
friends or just taking a joy ride may help your financial health at the same
time it boosts your physical condition.
Bike riding lets you add a fitness activity
into your day even when you think you don't have time for a workout. "You
get the same cardiovascular benefits from cycling that you get from any other
form of aerobic exercise—walking, jogging or dancing," says Lisa Callahan,
MD, medical director of the Women's Sports Medical Center at the Hospital for
Special Surgery in New York City. "It can be a very effective
cardiovascular benefit."
Your muscles get a boost, too. Bike riding
strengthens your thighs, hips and rear end. If your route includes climbing
hills, your arms and upper body will benefit as you stand to pedal. What's
more, cycling is gentle on your joints and helps preserve cartilage. That's
especially advantageous for women who suffer from muscle strain, foot problems,
knee troubles, back pain or impact-related injuries caused by running, jogging
or walking, Dr. Callahan explains.
"If you're overweight and start an
exercise program, sometimes it's harder on your joints because you are
overweight," she adds. "So something like swimming or biking that's
not pounding on the joints can be a good thing."
Daily routine biking also can help fight
the incremental weight gain and waistline expansion that many women experience
at midlife.
Dr. Callahan points out that cycling on
stationary bikes indoors is generally a lighter workout than riding outside
because there's no wind resistance or challenging terrain. "In the gym,
you have to work a little harder to get the same result," she says.
Fit to ride
The health benefits of cycling will be as
flat as a punctured tire if your bike doesn't fit your body correctly. Poor fit
causes all sorts of problems, so it's important to have your bike correctly
adjusted specifically for you. "You can't just go someplace and buy a bike
because you like the color," says Dr. Callahan, who not only treats
sports-related problems but enjoys cycling on weekends.
When your bike is too big for your body,
you can develop neck and back problems. Seat height is another source of woes—if
the seat is too low, it may stress your knee and cause knee cap pain; too high,
it can also aggravate your knee.
For the right fit, position the seat so
that when you pedal downward to the lowest point, your leg is almost straight.
There should be a small bend in your knee of about 10 to 15 degrees.
To get a reliable fit, Dr. Callahan advises
taking your bike to a bicycle shop and having them assess how well the frame
height, seat and handlebars suit you. A few adjustments can make riding more
comfortable and protect you from fit-related troubles.
Stayin' safe
While bicycle riding is both fun and great
for your health, you need to take some wise precautions to make each ride as
safe as possible. Although millions of us enjoy bike riding every day, it's an
inescapable fact that bicyclist injuries and even deaths also occur. Annually,
in the United States, more than 500,000 people suffer bicycle-related injuries
severe enough to send them to hospital emergency rooms, and more than 700 die.
Before you hit the road (or trail), make
sure you follow these safety tips:
Wear
a bicycle helmet on every ride, no matter how short.
Head injuries are responsible for about 85 percent of biking-related deaths.
Most state helmet laws apply only to children and adolescents, but more than 80
percent of bicyclists killed are aged 16 or older. Yet only 18 percent of adult
cyclists in one study reported wearing helmets while riding. Staying away from
cars won't protect you either: about 70 percent of bike injuries occur in
situations that do not involve a motor vehicle.
Be
visible. Wear bright clothing when riding. Use a
flag to maintain space between you and other vehicles. Travel in daylight when
possible. If night riding is unavoidable, wear reflective clothing (found in
bike shops) and use bicycle headlights and rear lights. For riding at any time,
the National Safety Council advises equipping your bike with front, rear and
spoke reflectors, pedal reflectors, a horn or bell and a rearview mirror.
Choose
your travel time carefully. When possible, avoid
early morning and late afternoon rush hours. Bad weather also lowers visibility
and negatively affects handling for both bikes and motor vehicles.
Obey
traffic rules. Bikes must follow the same road
rules as other vehicles. Ride in the direction of traffic flow, use hand
signals before turning, obey light signals (make a full stop at red lights and
stop signs) and yield right-of-way. Ride single file. Keep to the far right of
the road except when making a left-hand turn. Stay alert—watch for opening car
doors, debris in the road and turning vehicles. Cross intersections carefully.
Other
safety tips: Wear shoes that protect your feet—not sandals. Carry repair gear and a cell phone to call for help if needed.
Avoid riding on sidewalks because drivers can't see you coming at
intersections. And don't drink alcohol if you'll be cycling, for the same
reason you don't want to drink and drive a motor vehicle. Intoxication leads to
serious and even fatal injuries.
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