Get Moving In May: Biking
CYCLING can be an awesome way to GET MOVING. This low-impact activity is great for anyone with mild to moderate osteoarthritis in the knees, hips and lower back.
The movement of pedaling can strengthen the muscles around the knee joint, including the quads and hamstrings which help support the hips and lower back joints. This exercise can also be considered cardiovascular exercise as well, making it a dual purpose activity.
FIND YOUR EQUIPMENT
Make sure that you are using a bicycle that has been modified to fit your height and physical capabilities. If you have balance issues, perhaps a stationary bike that you use in the safety of your home would be best. If you are purchasing a new bicycle make sure that the seat is set at the correct height to protect your knees and the frame height allows for you to touch the ground safely when not in motion. If you are pulling your bike out of the garage or basement, be sure to check tire pressure, brakes, chain alignment and ensure everything is in good working order to avoid a breakdown. Clean and fill your water bottle and consider a “bell” or know your warning system if choosing to ride a trail where there could be pedestrians or other bicycle traffic. “on your left!”
FIND YOUR SPOT
A stationary bike can be set in your home anywhere you can fit it and that allows you to move freely and safely in your space. Choose a spot that has an interesting view, or allows for TV viewing for inspirational views. Some more pricey bikes have monitors with subscriptions with coaches or beautiful mountain rides, etc. A mobile bicycle can go almost anywhere so the options are plentiful! A safer option can be a paved wide trail near your home, but for the more adventurous, mountain biking can be an exciting choice. If you ride in the city or along the street on designated bike lanes, be sure to know the area well and anticipate that motor vehicles do not see you at all, especially at intersections.
BUILD UP TO IT
Before taking off, stretch muscles and joints and plan a few shorter rides to start out the season. It can be a lot of fun to extend your rides as your muscles get used to the activity. Start with higher reps and lower gears and build up as your knee muscles, quads and hamstrings build strength.
STAY IN SHAPE
Make sure to get adjusted regularly and let your chiropractor know about your cycling so they can assess the joints that see the most wear and tear from the added riding.
PLAN A TRIP
Once you are dedicated to cycling – try a trip to Mackinaw Island or in a State Park. There are so many great places to see right here in Michigan!
