Do you remember how much fun you used to have riding your bike as a kid? Well, it can still be just as fun as an adult.
Cycling can be a great way to add more exercise into your daily routine. It provides you with a low-impact aerobic workout that’s great for toning the muscles in your legs, while being easy on your joints. It also enables you to keep your heart rate up for a longer time period. And it’s really enjoyable and easy to do.
Cycling can help you:
- Improve your balance, coordination and reflexes.
- Increase flexibility.
- Build strength and muscle tone, as well as stamina.
- Increase bone mass.
- Strengthen your cardiovascular and respiratory systems.
- Lose excess weight.
- Reduce stress.
- Have more energy.
While you may remember how to ride a bike, before you begin a cycling routine, consider the following tips to help you stay safe:
- Talk to your doctor before you incorporate cycling into your fitness routine. He/she may make recommendations based upon your limits and abilities.
- Select the right bike that fits the type of riding you’ll be doing (such as a road bike, mountain bike, recreational bike or urban/commuting bike) and your body type for leg length and handlebar reach. Also make sure your seat is adjusted correctly.
- Always carry a bag that has your I.D., emergency contact info, cell phone, house/car key(s), adhesive bandages and some money.
- Wear the right equipment, such a bicycle helmet, kneepads and elbow pads, for safety.
- Consider wearing bicycle shoes. Since your feet are in constant contact with the pedals, you may experience foot and ankle pain, such arch pain, Morton’s neuroma, shin splints or Achilles tendinitis. A cycling shoe with a rigid shank helps to transfer power from your feet to the pedals, while protecting your feet from the added stress.
- Plan your route before each ride. You don’t want to get too tired in the middle of your ride with a long way to return.
- Before and after each ride, do stretching exercises to loosen your muscles, increase your flexibility and protect your joints.
- Start your cycling program slowly. Begin by cycling two to three times a week and slowly increase your number of outings.
- Increase your speeds gradually to slowly build up your strength and endurance.
- If your bottom gets sore from riding, you may want to wear a good pair of bike shorts. Plus you many want to try a different bike saddle.
- Drink plenty of water while riding.
- If you’re riding at night, make sure you have a good light and several reflectors.
- If you experience pain or injuries in your feet, knees or legs, this may be due to overdoing it and pushing yourself too hard while you ride. Also, you may have a problem with a biomechanical imbalance of your feet. Some common bike-related injuries include knee pain, shin splints, Achilles tendinitis, sesamoiditis, or neuroma. A custom orthotic, like the ezWalker® Performance Insole, are biomechanically designed to support your arches and evenly redistribute your body weight on your feet. These insoles provide you with greater stability and balance since your feet are guided into better alignment. When your lower extremities are properly aligned, you’ll experience reduced pain in your feet, ankles, calves, thighs, hips and lower back from walking or cycling.
ezWalker® Performance Insoles are ultra-thin and ¾ length, so they easily transfer from shoe to shoe. Plus, we offer a 90-day, money-back guarantee, so you’ve got nothing to lose but your pain. By following these tips and with ezWalker® Performance Insoles, you’ll experience trouble-free cycling and an enjoyable ride. So order your ezWalker® insoles today!
Because … when your feet feel good, you feel good.