Start squirreling away more $$ for your retirement and that next bike. Looks like the power of cycling to stave off osteoarthritis and add to your longevity is more than just wishful thinking. A new study funded by the NIH and published by the American College of Sports Medicine found that cyclists were 21% less likely to have x-ray evidence and symptoms of osteoarthritis compared to non-cyclists. And these weren’t competitors but average cyclists from mid-40’s to 80’s with elevated risk factors.
We all know that cycling is a low to no impact activity so it only makes sense that it’s better for your body parts. It protects your joints, helps preserve cartilage, can help move synovial fluid and helps build muscle that supports and protects the knees. NPR provides further details of this study and cites another that found people who cycled one hour per week were 20%+ less likely to die prematurely.
While this all makes sense, having worked with female cyclists for over 3 decades, we hear about knee pain regularly associated with overuse, too. Most common is is kneecap pain which normally comes from bad bike fit or biomechanical issues. Many cyclists suffer from muscle tightness and imbalance due to prolonged riding that tightens quads and hamstrings and results in shortening of muscle groups due to a lack of stretching. Saddle height can also play a role (too low or too high and you can develop hyperflexion and patella pain). Having your cleats slightly out of position can also force you to pedal with poor biomechanics, placing stress on different parts of the knee. If you have the luxury of good insurance, a physiotherapist can help identify where you’re out of whack and can suggest adjustments to your training and cyling regimen. Otherwise, this article has good information.
Cycling can have a broad impact on our longevity. As reported by the Harvard School of Public Health, “a meta-analysis of 17 studies looking at the association of walking or cycling to work and mortality found a 21% lower risk of deaths from any cause and 33% lower risk of cardiovascular deaths in cyclists.”
All exercise promotes the release of endorphins which are natural mood boosters and stress reducers. There’s plenty of research that says adding an outdoor component to your workout will increase these effects. Cycling has also been shown to have positive impacts on managing type 2 diabetes, lowering mortality rates by 35% if continued for at least 5 years (JAMA Internal Medicine).
What about indoor cycling? According to research by the Cleveland Clinic, it turns out it, too, can build up muscular strength and endurance. It improves coordination and balance, and helps with loosening quadriceps, hamstrings, calves and hips, leading to more flexibility over time.
No matter when you start, where you ride, what you ride or what shape you’re in, the benefits of cycling on mental, social, cardiovascular and joint health begin immediately. The best gift you can give yourself, your staff and those you love is an open invitation to go ride.
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