Health Benefits of Cycling

David here from Bike Trainer World shared with Healthy Lombard that someone said, “you can’t be sad while riding a bicycle.”

This statement is actually backed by science as you will find out later in the article.

For many individuals, cycling is a casual activity or a means of transport. However, cycling is also profoundly beneficial to your mind, body, and soul.

So, how exactly does cycling help?

Cycling and Weight Loss

Losing weight is not fun for most people. Depending on how much you aspire to lose, you may have to go on a strict diet and take on intense physical exercises. But what if there was a better way of doing it? Bike riding is an effective and fun weight loss strategy.

Cycling for one hour at a moderate speed burns 400 to 600 calories. The exact number of calories depends on a few factors such as your weight and gender. You can always increase the number by doing intense and mixed exercises.

Overweight people are not the only ones that can benefit from this.

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Hot Weather Safety

The National Institute on Aging shared that too much heat is not safe for anyone. It is even riskier if you are older or have health problems. It is important to get relief from the heat quickly. If not, you might begin to feel confused or faint. Your heart could become stressed and stop beating.

Being hot for too long can be a problem. It can cause several illnesses, all grouped under the name hyperthermia (hyper-THER-mee-uh):

  • Heat syncope is a sudden dizziness that can happen when you are active in hot weather. If you take a heart medication called a beta-blocker or are not used to hot weather, you are even more likely to feel faint. Rest in a cool place, put your legs up, and drink water to make the dizzy feeling go away.
  • Heat cramps are the painful tightening of muscles in your stomach, arms, or legs. Cramps can result from hard work or exercise. Though your body temperature and pulse usually stay normal during heat cramps, your skin may feel moist and cool. Find a way to cool your body down. Rest in the shade or in a cool building. Drink plenty of fluids, but not those with alcohol or caffeine.
  • Heat edema is a swelling in your ankles and feet when you get hot. Put your legs up to help reduce swelling. If that doesn’t work fairly quickly, check with your doctor.
  • Heat exhaustion is a warning that your body can no longer keep itself cool. You might feel thirsty, dizzy, weak, uncoordinated, and nauseated. You may sweat a lot. Your body temperature may stay normal, but your skin may feel cold and clammy. Some people with heat exhaustion have a rapid pulse. Rest in a cool place and get plenty of fluids. If you don’t feel better soon, get medical care. Be careful—heat exhaustion can progress to heatstroke.

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Benefits Of Cycling – 50 Reasons Why You Should Ride A Bike

Erik who runs cyclinghacker.com a  site that provides beginning cyclists guides, tips, and reviews shared in a recent article that cycling is more than just a hobby in his eyes. Ever since he decided to start taking his road bike out on a regular basis, his life has changed for the better in a variety of ways.

Erik also shared that the numerous benefits of cycling are incredible. If you’re still on the fence about picking up this particular activity, then please allow Erik to provide you with the many reasons why cycling regularly is a great idea.

The Quality of Life Benefits

You shouldn’t be surprised that cycling regularly can be beneficial to your health. However, it may surprise you to learn just how good for your body this activity is.

1. Improves Your Heart Health

You encourage your heart to get in gear when you ride your bike regularly. Regular exercise conditions the heart to pump blood more efficiently throughout your body. Also, since you can dictate the intensity of your exercising, there will be no need for you to push your heart.

2. Strengthens Your Lungs

Bike for long enough and you should start to feel this slight burning sensation in your chest. That’s an indicator of your lungs working. Keep going at your own pace while biking in order to condition your lungs better. Read more

How Can I Tell if I’m Getting More Fit?

GO FOR LIFE from the National Institute on Aging at NIH shared that if you’ve been exercising regularly, you’ll soon be able to tell when it’s time to move ahead in your activities. Signs that you’re making fitness progress are:

  • You have more energy.
  • Your overall mood and outlook on life have improved.
  • It’s easier to do your usual daily activities.
  • Climbing a couple of flights of stairs or lifting the same amount of weight is getting easier.
  • It’s easier to get in and out of your car.
  • You can get down on the floor and play a game with your grandchildren, and get back up again more easily when the game is over.
  • You’re sleeping better at night.
  • You have less pain when you move around.
  • You notice an improvement in the symptoms of an ongoing health condition.

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Stretches To Help Your Sleep

Brigid Ludwig, Content Marketing Specialist for Siwgw Media shared that everyone agrees that exercising every day would be ideal. However, actually sticking to a fitness schedule that works no matter what comes your way is much easier said than done. In days filled with endless emails at the office or an ever-growing list of chores, getting in a workout is often the first to-do to be erased from your busy list.

Despite how unimportant people often feel their fitness is, studies continue to show how essential daily movement is for physical and mental health. If you’re not the kind of person to head out to the gym, try a nighttime routine that includes light exercise and stretching.

Here’s an example:

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99 Amazing Pre-Workout Snacks to Crush Your Next Workout

Jake from HealthListed.com – a health blog that focuses on optimizing athlete nutrition and performance shared with Healthy Lombard that as a fitness enthusiast—or bonafide gym rat—your main goal is to get your body in the absolute best shape possible.

While hitting the gym and going for a run will obviously test your body’s strength and fitness level, the type of food that you eat is equally important to the entire process.

In fact, we argue that it’s the most important.

While there are tons of benefits to fasted workouts, eating a healthy, well-balanced snack or meal before you start getting sweaty is one of the best ways to prep yourself for an intense workout.

This guide, we’ll show you 99 different recipes for pre-workout snacks that you can easily make no matter your skills in the kitchen. Read more

Jump into June

Action for Healthy Kids’ Game On shared that the days are longer, the temperatures are rising and the fruits and veggies are (hopefully!) more local during the summer growing season. Take advantage of any summer wellness programs offered through your local community, city or parks department.

Need other ideas? Jump into June with these fun and summer-perfect activities that will surely keep everyone safe, active and healthy.

Scavenger hunts are a great way to get the whole family and community physically active. Create a list of commonly found nature items in your backyard or community park, and consider incorporating simple, experiential activities (such as skipping a rock or spotting a wild animal). Individuals or teams then scramble to collect the items or perform the activities within a given time limit. Provide healthy snacks, and create a friendly competition by handing out prizes for the person or group that completes the hunt first. Read more

Physical Activity for People with Disabilities

The Center for Disease Control shared that everybody needs physical activity for good health. Most adults with disabilities are able to participate in physical activity, yet nearly half of them do not get any aerobic physical activity.1 Learn how people with disabilities can find their own path to physical activity.

Physical activity plays an important role in maintaining health, well-being, and quality of life. According to the Physical Activity Guidelines for Americans, 2nd edition pdf icon[1.9 MB]external icon, physical activity can help control weight, improve mental health, and lower the risk for early death, heart disease, type 2 diabetes, and some cancers. For people with disabilities, physical activity also can help support daily living activities and independence. All adults, with and without disabilities, need at least 2.5 hours per week of aerobic physical activity, at a moderate-intensity level, to gain many of these benefits. Read more

How to Choose Exercise Equipment, According to Science

Jen Miller, from Jen’s Reviews whose expert team includes former Olympians, doctors, registered nurses, executive chefs, mountain guides, yoga instructors, certified dog trainers and more, asks, “Ever walked into a gym and felt overwhelmed by the rows of different exercise equipment to choose from?”

Or maybe you want to set up your own home gym, but there are so much hype and false claims being made about each piece of equipment that you’re not sure what to believe.

Well, what you don’t want to do is waste your time or your money.

So  Jen is providing a guide on how to choose the best exercise equipment for fun, effective workouts you can actually enjoy.

To start, knowing how to pick the right exercise equipment will not only save you time, money and, energy, it will also ensure you get the best possible results from your workout.

So what do you need to look out for when selecting which exercise equipment to use?

Well deciding which exercise equipment to use depends on a variety of factors. Such as, your personal fitness goals, your current level of fitness, how much time you can dedicate to working out, and whether or not you have any existing injuries you wish to avoid aggravating. Read more

What is your heart age?

Ann Davis, M.D.Specialty: Cardiology shared in the Edwards Elmhurst Healthy Driven Blog that you may feel young at heart, but is your heart actually older than you?

According to the Centers for Disease Control and Prevention (CDC), 3 out of 4 adults have a predicted heart age that is older than their actual age.

Risk factors that can increase your heart age include:

  • Smoking
  • High blood pressure
  • High cholesterol
  • Obesity (using body mass index, BMI, as an indicator)
  • Diabetes

Stress, anxiety, depression and other mental health issues can also take a toll on your heart.

The CDC created a heart age calculator that uses these risk factors to calculate your heart age. The calculator determines your heart age based on your BMI. Read more