New Delhi: In recent years cycling has gained major popularity among fitness enthusiasts. Earlier, indoor cycling has been around for a long time as an exercise routine but now after the COVID-19 pandemic, the scenario has slightly changed. Cycling is considered a natural way of doing a cardio workout because it involves the movement of overall body muscles. But what are things to keep in mind before you include cycling as a part of your exercise routine?
Dr Sushanth Mummigati, Consultant – Orthopaedics, Manipal Hospital Goa shared with News9, “Cycling is one of the top exercise choices, following only running and walking in popularity. Its widespread appeal is mainly because it is low-impact, reducing stress on the joints, unlike many other physical activities. As a long-term fitness option, cycling provides considerable advantages for joint health and overall wellness.”
Key Advantages of Biking, enhancing Joint Health and Overall Well-being:
Cycling is highly beneficial for joint health, as the repetitive motion involved in pedalling ensures that joints move through their entire range of motion. According to Dr Mummigati, “This dynamic movement stimulates the production of synovial fluid, a natural lubricant within the joints that reduces friction and wear. Increased synovial fluid production helps improve joint function, making movements smoother and more efficient, while also reducing stiffness and discomfort. This is particularly advantageous for individuals with conditions like arthritis, where joint flexibility and lubrication are crucial for managing symptoms.”
“Beyond joint health, regular biking is an effective way to support weight management. It is a vigorous physical activity that burns calories, helping to maintain a healthy weight or achieve weight loss goals. Managing weight is essential for overall health, as it reduces the risk of numerous health issues such as heart disease, diabetes, and high blood pressure,” added Dr Mummigati.
Optimising Biking Benefits with a Balanced Diet
A balanced diet is crucial for maximising the benefits of biking, as it supports muscle development, provides essential nutrients, and ensures sufficient energy levels for optimal performance and recovery. Proper nutrition enhances the positive effects of cycling by aiding in muscle repair and growth, reducing fatigue, and boosting overall stamina and endurance. Without a well-rounded diet, the body may not receive the necessary vitamins and minerals required for maintaining peak physical condition, potentially leading to diminished performance and slower recovery times.
Before a ride, it is important to consume carbohydrates, as they are the body’s primary source of energy. Carbohydrates are broken down into glucose, which fuels the muscles during exercise. Consuming a carbohydrate-rich meal or snack before biking ensures that your body has adequate energy reserves to sustain prolonged physical activity. This can include foods like whole grains, fruits, or energy bars that provide a quick yet sustained energy release.
Hydration is important
During the ride, staying hydrated is paramount. Dehydration can lead to decreased performance, muscle cramps, and increased risk of injury. Drinking water is essential, but for longer rides or more intense sessions, beverages containing electrolytes—such as sodium, potassium, and magnesium—are beneficial. Electrolytes help maintain fluid balance, support nerve and muscle function, and prevent cramps.
Dr Mummigati further said, “Integrating cycling into your fitness routine offers numerous benefits, from enhancing joint health to supporting weight management and boosting metabolism. However, to fully realize these advantages, it is essential to complement your cycling regimen with a balanced diet. Proper pre-ride nutrition, consistent hydration, and maintaining energy levels during rides are critical for optimising performance and ensuring overall well-being. By paying attention to these aspects, you can maximise the positive effects of biking, leading to a healthier, more active lifestyle that supports both physical fitness and long-term health.”
Cycling is highly beneficial for joint health, as the repetitive motion involved in pedalling ensures that joints move through their entire range of motion. Expert shares key benefits for weight loss and tips to include in your daily fitness routine Health Conditions Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
