Nothing improves my mood more than a long bike ride in the country, so I say this next part with reservations (and sadness). Cycling has its dark side – possibly the most significant being that it can wreak havoc on your posture.
There are myriad physical and mental health benefits:
- Improved cardiovascular system
- Musculoskeletal strength
- The mental and physical health benefits of exercising outdoors.
- The convenience, cost effectiveness and freedom associated with using a bike as one’s method of transportation
- Cycling is non-weight-bearing, which is ideal if you have osteoarthritis.
But if you understand the negatives to watch out for, you can put together a well-rounded fitness routine that will mitigate any cycling-related damages.
The negatives of cycling
- A rounded-forward posture, a “stuck” and rigid upper back and tight hips (particularly hip flexors) which can result to Tension headaches, Low back pain.
- Cycling also requires your legs to move in a repetitive motion, which can cause overuse injuries/OSTEOARTHRITIS. The hips and knees are most commonly affected (pelvic and hip dysfunction).
- Your body is continuously renovating your skeleton, absorbing old bone tissue and replacing it with calcium that helps form new bone. Physical activity that includes impact and vibration (running, strength training, even walking) stresses the tissue and triggers the rebuilding process. Cycling, however, has no such effect. Its seated, off-the-ground riding position actually minimizes impact on your skeletal system. And there is a chance that the more you ride, the greater your risk of losing bone mass (osteoporosis).
- Sweating: you can lose up to 200 milligrams of bone-building calcium in an hour as you soak your jersey on a hot ride. Put in long training miles each week you will deplete your body of so much calcium that it becomes harder and harder to replace, especially as you age. You can counteract this by fueling up on foods with plenty of calcium, but you may need more than just dietary adjustments
- Cycling causes Weak gluteal, hamstrings, and core stabilizer muscles.
- In the case of poor posture cycling causes a hyperextended back hence loss of normal spinal curvature.
WHAT CAN YOU DO?
1. Get Enough Calcium
The recommended daily intake is 1,000 milligrams. Good sources include dairy, such as Greek yogurt and milk, dark leafy greens, nuts etc.
Physiotherapy-Get a regular check-up by a physiotherapist where he/she will assess and give you a series of manual therapy sessions to release any muscle tension and imbalance on your muscles as well as guide you on a muscle strengthening program.
2. Make an Impact
Supplement your riding with a high-impact activity you can do year-round e.g running
3. Mix It Up
To get even more bone benefits from weight training, switch up your moves frequently. “Never do the same exercise over and over again for a long period.
Be mindful of your posture throughout your day. Stand or sit tall and suction your head back in space.
4. Yoga
Yoga is a relaxing way to lengthen and loosen muscles. As a horseback/bike rider it is critical that your body remains relaxed and that you are able to move rhythmically with the gait of your horse. Some helpful poses that lengthen your muscles and release tension include downward dog, eagle, chair, and triangle.
5. Leg Stretches
The hamstring and Achilles tendons are especially important when it comes to riding. In order to become acclimated to the saddle’s stirrups, you should perform the seated hamstring stretch as well as calf raises and dips. With more flexible tendons in your legs, keeping your feet in the stirrups will become much more comfortable.
6. Inner Thigh Exercises
By doing inner thigh exercises, you can improve your stability riding, allowing for a more comfortable ride. Some suggested exercises include plie squats, squat jumps, and even squeezing a volleyball in between your knees.
7. Abdominal Exercises:
Great posture plays an incredible role in a proper ride, and the best way to maintaining this is through keeping a tight core. Planks, crunches, russian twists, any abs exercise will contribute wonders to amazing core strength, and your riding will be that much enjoyable.
8. Upper Body Exercises
As a rider, you mostly use your upper body. With a stronger upper body you can make riding effortless. Suggested exercises include seated rows, push-ups, triceps dips, wrist curls, and dumbbell raises to work the major muscle groups in your upper body.
9. Neck Exercises
To avoid misaligning the body, a rider needs a loose occipital joint/flexible neck. One slight tilt of the head to the left, will force the body right in compensation and as a result riding will no longer be comfortable and can quite possibly take a toll on your neck. To prevent this, you can try isometric neck exercises, chin to chest stretches, and even practicing perfect posture daily.
10. Start with Protein
A high protein breakfast releases the chemical serotonin into the bloodstream. Known as the happy chemical, this will improve your mood and make every ride more enjoyable.
11. Increase Potassium
Found in bananas, sweet potatoes, white beans, and many other foods, potassium is a mineral we consume daily that aids in muscle contraction and prevents cramping. By increasing your intake, you will be able to maintain a better hold on the horse/peddle with your legs and remain comfortable.
12. Hydrate
The more water, the better your body works. If a rider doesn’t consume enough, they are prone to dehydration and losing the capacity to think properly.
13. Increase Body Awareness
However by increasing how aware you are of your body, you increase your balance. Better balance means an easier and more relaxing ride. Some ways to get more in touch with your body that simultaneously improve your center of balance include walking on all four sides of your feet, single leg balancing, and standing on stability balls.
