Health Benefits of Bike Riding Riding for Your Body & Mind

Health & Fitness Benefits “One reason for American’s sedentary lifestyle is that walking and cycling have been replaced by automobile travel for all but the shortest distances” --Journal of the American Medical Association, October 27, 1999

Benefits Overview Improved cardiovascular fitness More active lifestyle Clean air Ease of incorporating it into your life Stronger immune system Better sleep Increased joint movement and less pounding Stress reduction Reduced back pain Exposure to sunlight Sweating Weight loss and fitness Increased energy level

Health Benefit Improves Cardiovascular Fitness Strengthens the heart Increased circulation carries oxygen-rich blood to muscles Heavy breathing increases oxygen intake Reduces chance of heart disease Increases protection from high blood pressure and diabetes

Health Benefit Gives Body Fast & Energetic Workout Shaping, toning, firming of thighs, calf muscles and pelvis Fat replaced by muscle May reduce cellulite from thighs Less stress on knees & ankles than running and aerobic exercises

Calories Burned Activity (1 hr) 130 lbs150 lbs190 lbs225 lbs Aerobics Basketball Bicycling, light effort Bicycling, moderate effort Bicycling, vigorous effort Running, 10 min mile Running, 5.5 min mile Walking, slow pace Walking, moderate pace Walking, very brisk pace

Health Benefit Stress Reduction from Moderate Exercise Enhanced self-esteem Relief from mild to moderate depression Increases mental health Decrease anxiety Fun exercise!

Rx: Physical Activity “Physical activity can play a key role in helping people feel better. It can improve mood and reduce anxiety.” --Louis Appleby, DOH “If we could package exercise up in a pill form it would be the single most widely prescribed medication in the world because it does so much for everybody.” --Dr. Miriam Nelson, Tufts University

More Benefits Exposure to Sunlight Vitamin D from 15 minutes/day may help prevent prostate cancer, breast cancer, and osteoporosis

Why Cycling? All exercise is beneficial but cycling is especially beneficial because it’s transportation and a work-out rolled into one!

Why Active Transportation? For your Body For your Body For your Community – Clean Air For your Community – Clean Air For your Pocketbook For your Pocketbook

Why Do Active Transportation? Walking and Biking Enhanced employee recruitment, retention and satisfaction Healthier employees = Increased productivity Reduced employee demand for parking Reduced health insurance rates and medical expenses Improved environmental quality Improved accessibility to worksite – less congestion Improved image for NOAA and community

Selected Resources Centers for Disease Control: The Pedestrian and Bicycle Information Center: Healthy Transportation Network: Active Transport: Commuter Page: Commute By Bike: Sacramento Transportation Management Association tma.org/Bicycling.htm#Five_Keys_to_Commutinghttp:// tma.org/Bicycling.htm#Five_ Pennsylvania's Bicycle Driver's ManualPennsylvania's Bicycle Driver's Manual Health Benefits of Bike Riding for your Body and Mind. eMedicine Health, WebMD, March National Safety Council. Fact Sheet Library League of American Bicyclists: bikeleague.org/programs/index.phpbikeleague.org/programs/index.php