The immune system is most needed to prevent the spread of the virus during this COVID-19 pandemic. Taking vitamins has become one of the musts that are lived every morning before the activity. Apart from taking vitamins, there are other things you can do to maintain your immune system and improve your fitness. However, there are many sports that people cannot do because of social distancing rules. There are several sports that you can do during this pandemic. Benefits Cycling is one of them.
It is a sport that everyone from children to adults loves. Before the pandemic hit, this sport for many people in the United States was a sport and recreational activity because they could maintain health and socialize. Now amid a pandemic, more and more people are riding bicycles as an alternative means of daily transportation to avoid crowds. With restrictions on public sports facilities, such as fitness centers or gyms, it is a way to keep the family healthy.
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Benefits Cycling for Health
The benefits cycling you can get are not only for recreation or as a means of transportation. But it is also for body health. By doing it regularly, you can avoid various health problems, from stress to heart attacks. It is one of the most practical and easy-to-do sports options. It is what makes bicycles a favorite sport for various groups, from children to adults. This sport also does not burden the muscles or joints, so it is safe to do. Do it for at least 30 minutes every day, you can get your health benefits. Then, what are the benefits that you can feel by doing it regularly? Here are some of the benefits cycling that you can get by doing it regularly:
1. Sleep better
It helps you to improve the quality of your sleep better. By doing it, a person not only gets a fit body and optimal body metabolism. But also emotional state because of the refreshing effect of it. And sleep problems due to unstable emotional conditions, pressure, and anxiety can be resolved. Exercise also prevents the occurrence of weight gain with age, which is another cause of sleep disorders.
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2. Ward off diabetes
You can also prevent diabetes through these activities. A study at the University of Southern Denmark said individuals who regularly cycle, have a lower risk of diabetes. So, the more diligent you are, the lower your risk of diabetes.
3. Improve mental health
Exercise can improve mood due to the release of adrenaline and endorphins. In addition, your self-confidence will also increase. It is because you achieved the target you set. For example, when you successfully cycled ten kilometers. In addition, doing physical exercise outdoors will build a different mood with new scenery. By doing it alone you will take time for yourself. And enjoy a calm atmosphere so that the heart is more relaxed.
4. Help lose weight
If you want to lose weight, the simple equation you need to understand is that the calories out must exceed the intake calories. In other words, you need to burn more calories than you consume to lose weight. By doing it, you can burn at least 400 to 1000 calories per hour, depending on the intensity and weight of the cyclist. Getting used to doing it, especially at high intensity, helps reduce body fat levels that support healthy weight control. Plus, it will increase your metabolism and build muscle, which will allow you to burn more calories, even at rest.
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5. Increase leg strength
It improves lower body function and strengthens the leg muscles without overstraining them, especially the quads, glutes, hamstrings, and calves. To make your legs stronger, try weightlifting, such as squats, leg presses, and lunges. Do it several times a week to further improve your performance.
6. Prevent heart risk
Doing it for at least 20 minutes every day will help control your heart rate, prevent the risk of fatigue and obesity. The results of research by a research team at the University of Glasgow show that those who go to work by cycling can avoid cancer and cardiovascular disease (heart disease).
7. Core muscle training
It also works your core muscles, including your back and abs. Keeping your body upright and keeping the bike in a steady position requires a certain amount of core strength. You need strong abdominal and back muscles to support your spine to increase stability. This activity makes it a good choice for people who want an intense workout without stressing their joints. It is an option for joint problems or overall stiffness, especially in the lower body.
If you are a beginner cyclist, it’s a good idea to follow the following things. Do this for your safety. Check the condition of the bicycle before ridings, such as tires, brakes, handlebars, seats, and other bicycle parts. Be sure to use head, elbow, and knee protection to minimize cuts and injuries from falling from a bicycle. Wear cycling clothing or avoid loose clothing that can easily get caught in the bicycle chain. Obey traffic rules and pay attention to motorized vehicles and pedestrians around. Use a dedicated bicycle lane if available. Make sure you use sunscreen, sunglasses, and a hat if you cycle during the day for long periods. Avoid cycling if the air pollution conditions are not good. Use bicycle lights when cycling at night.
In addition to the safety things, you need to pay attention to the above. There are several things you need to pay attention to when during this pandemic. The first is to obey health protocols. Wear a mask, keep your distance, and wash your hands when cycling. You must wear this mask to protect yourself and others from disease transmission. Make sure you wear a mask made of a material that absorbs sweat. It is for comfort when cycling is not disturbed. Make sure you bring hand sanitizer. Use hand sanitizer after you touch objects around you. Lastly, bring your drinking water to prevent dehydration.