This single activity will add years to your life span
It is challenging to select and adhere to a fitness regimen in a society where there are so many options. Occasionally, we come across a specific health benefit of a fitness regimen that entices us to give it a try. As a result, we continue to switch from one exercise routine to the next or frequently stop exercising altogether. If you, too, are uncertain about the exercise regimen you should adopt, then we recommend cycling.
How does cycling benefit?
As is common knowledge, riding provides a multitude of health benefits. The low-impact workout strengthens your heart muscles and protects you from severe cardiac conditions like stroke and heart attack. Additionally, it reduces the chances of depression, obesity, and certain types of cancer. Now another benefit of cycling has been added to this vast list of advantages. According to new research published in JAMA Internal Medicine, cycling can significantly reduce diabetic symptoms and the risk of premature mortality.
For the study, researcher Mathias Ried-Larsen, PhD, analyzed the European Prospective Investigation into Cancer and Nutrition study data on the health of more than 7,000 persons with diabetes. The data consisted of a questionnaire regarding medical history, sociodemographic, and lifestyle information that was administered in ten Western European nations between 1992 and 2000. The average age of all participants was approximately 56, and approximately 1,700 of them had passed away at the conclusion of the study.
On the basis of a comprehensive investigation, the researcher’s team determined that riding regularly for more than five years can reduce the risk of premature mortality from all causes by 35%.
How far do you need to cycle?
Cycling can help add years to one’s life, but the researchers did not specify how far or for how long one must bike to receive this effect. They stressed that the purpose of the study was to determine the cycling’s long-term benefits. One need only be consistent and enjoy their ride, as opposed to being concerned about timing.
Calories burned through cycling
Cycling is a form of aerobic exercise. While cycling, the heart, blood vessels, and lungs are all exercised. The need for oxygen in the body grows, as does your core body temperature. According to Harvard University, a person weighing 70 kg can burn 298 calories in 30 minutes by cycling at a moderate speed of 12 to 13.9 miles per hour. When traveling between 14 and 15.9 miles per hour, the same individual can burn around 372 calories in 30 minutes.
How to cycle properly
To get the most out of your riding exercise, you must ride your bike correctly. As with any other activity, you must pay close attention to your form. Here are a few items that require your attention:
The entirety of your body should be in a neutral position.
Shoulders should be relaxed and positioned away from the ears.
As a suspension, your hands should be in a comfortable position and your shoulders should be bent.
Your forearms should form a straight line from the elbow to the fingertips.
In the riding position, avoid slouching.
Your knees should be positioned directly over the foot or pedal.