Lehigh County Health & Medicine Summer 2021 - 7

LCMEDSOC.ORG
the top exercise activities that helped reduce
mental health burden. Study participants
who exercised had 43.2% fewer days of
poor mental health in the past month than
individuals who did not exercise. The authors
specifically noted that exercise with a duration
of 45 minutes and frequencies of three to
five times per week were especially helpful
in supporting mental health.
Another mental health benefit of riding a
bike may be related to mindfulness. While
not based on direct evidence, it is thought
that additional benefits of cycling lie in its
uniform, cyclic movement, which can be
meditative. This may help lead to psychophysical
regulation, and reductions of the
effects of stress.
TIPS FROM PHYSICIANS FOR GETTING ON
A BIKE
All this positivity may make the idea of
riding a bike appealing even if you have not
done so since you were a kid. If you're thinking
of starting cycling as an activity or as a new
way to commute, here is some advice from
physicians on getting started.
Get a bike fit. A right-sized bike and proper
seat adjustment can head off any potential
joint difficulties with bike riding. For example,
if the seat is too high, it can increase stress
on the lower back and hamstrings. If it's too
low, problems with the distal quadriceps and
anterior knee can occur.
Learn about riding techniques. Do your
research on gearing as well as when to shift. If
you pedal slowly with high resistance (using
the big chain ring and smaller cogs), you
can strain your quadriceps or knee. Pedaling
fast with low resistance can cause increased
pressure on the base of your pelvic region
and back.
Think about food and hydrating. Even
for amateur athletes, a healthy diet would
include 60 percent carbohydrates, less than
30 percent fats, and 15 to 20 percent protein.
If you're riding for less than one hour, water is
sufficient to carry with you. For longer rides,
carbohydrate supplements in the form of sports
drinks, carbohydrate bars, or gels are beneficial.
Protect your skin. Chafing and " saddle
sores " are common for beginning riders.
They can be minimized by buying properly
fitted seats and wearing cycling shorts with
plenty of moisture-absorbing padding in the
bottom to help protect skin.
Stay cool. For riding in hot weather, cyclists
should build up slowly, by initially limiting
workouts to one hour or less, train during the
cooler parts of the day and always hydrate. You
can increase from there. In hot temperatures,
take a drink every 10 to 15 minutes, even if
you're not thirsty.
https://www.thelancet.com/journals/lanpsy/article/
PIIS2215-0366(18)30227-X/fulltext
https://www.newswise.com/articles/sports-medicine-doctor-pedals-advice-on-gearing-up-for-safe-cycling-season
THE
BEST OF CYCLING RIGHT HERE
IN THE LEHIGH VALLEY
For those who are not familiar with the sport
of cycling, the Lehigh Valley is home to a
true gem of a cycling resource in the Valley
Preferred Cycling Center, on Route 222 in
Trexlertown. It's a velodrome racetrack, meaning
t he surface is banked. As the racers circle
the track, a powerful centripetal force is created
that keeps them on the track and pushes
them inward. This is important as cyclists in
the lead aim to travel the shortest distance
possible, which means taking a racing line
along the inside.
The 2021 Friday night season opened June
4. There is also a schedule of programs for
beginners and those more experienced
starting up again in August: read more at
thevelodrome.com/community-programs.
GET TICKETS AT THE
THEVELODROME.COM/SPECTATE/
TICKETS
LISTEN TO THE PODCAST
AT THEVELODROME.COM/
TALK-OF-THE-T-TOWN-PODCAST
GET MORE INFORMATION
BY CONTACTING
INFO@VELODROME.COM
RESOURCES:
https://www.bicycling.com/training/g20010110/5unique-health-benefits-from-riding-regularly/
https://www.forbes.com/sites/kevinmurnane/2017/04/25/
new-research-indicates-cycling-to-work-has-extraordinary-health-benefits/?sh=48ac6cf73e62
https://www.researchgate.net/profile/Bas-De-Geus/
publication/51054095_Health_benefits_of_cycling_A_
systematic_review/links/5b3a4dcca6fdcc8506ea3547/
Health-benefits-of-cycling-A-systematic-review.pdf
https://www.betterhealth.vic.gov.au/health/healthyliving/
cycling-health-benefits
https://www.bmj.com/content/357/bmj.j1456
Froböse
I. Cycling and Health: Healthy cycling compendium.
Centre for Health German Sport University,
Cologne/Wellcom. www.cyclingandhealth.com/CyclingAndHealth_e.htm
https://www.duvine.com/blog/
brain-biking-the-neurology-of-cycling/
http://www.cycle-helmets.com/cycling_and_health.pdf
https://www.sciencedaily.com/releases/2015/05/150507213104.htm
SUMMER
2021 | Lehigh County Health & Medicine 7

http://www.LCMEDSOC.ORG https://www.bicycling.com/training/g20010110/5-unique-health-benefits-from-riding-regularly/ https://www.bicycling.com/training/g20010110/5-unique-health-benefits-from-riding-regularly/ https://www.forbes.com/sites/kevinmurnane/2017/04/25/new-research-indicates-cycling-to-work-has-extraordinary-health-benefits/?sh=48ac6cf73e62 https://www.forbes.com/sites/kevinmurnane/2017/04/25/new-research-indicates-cycling-to-work-has-extraordinary-health-benefits/?sh=48ac6cf73e62 https://www.forbes.com/sites/kevinmurnane/2017/04/25/new-research-indicates-cycling-to-work-has-extraordinary-health-benefits/?sh=48ac6cf73e62 https://www.researchgate.net/profile/Bas-De-Geus/publication/51054095_Health_benefits_of_cycling_A_systematic_review/links/5b3a4dcca6fdcc8506ea3547/Health-benefits-of-cycling-A-systematic-review.pdf https://www.researchgate.net/profile/Bas-De-Geus/publication/51054095_Health_benefits_of_cycling_A_systematic_review/links/5b3a4dcca6fdcc8506ea3547/Health-benefits-of-cycling-A-systematic-review.pdf https://www.researchgate.net/profile/Bas-De-Geus/publication/51054095_Health_benefits_of_cycling_A_systematic_review/links/5b3a4dcca6fdcc8506ea3547/Health-benefits-of-cycling-A-systematic-review.pdf https://www.researchgate.net/profile/Bas-De-Geus/publication/51054095_Health_benefits_of_cycling_A_systematic_review/links/5b3a4dcca6fdcc8506ea3547/Health-benefits-of-cycling-A-systematic-review.pdf https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits https://www.bmj.com/content/357/bmj.j1456 http://www.thevelodrome.com/community-programs http://www.cyclingandhealth.com/CyclingAndHealth_e.htm http://www.THEVELODROME.COM/SPECTATE/ http://www.cyclingandhealth.com/CyclingAndHealth_e.htm https://www.duvine.com/blog/brain-biking-the-neurology-of-cycling/ http://www.THEVELODROME.COM/ https://www.duvine.com/blog/brain-biking-the-neurology-of-cycling/ http://www.cycle-helmets.com/cycling_and_health.pdf https://www.sciencedaily.com/releases/2015/05/150507213104.htm https://www.sciencedaily.com/releases/2015/05/150507213104.htm https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(18)30227-X/fulltext https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(18)30227-X/fulltext https://www.newswise.com/articles/sports-medicine-doctor-pedals-advice-on-gearing-up-for-safe-cycling-season https://www.newswise.com/articles/sports-medicine-doctor-pedals-advice-on-gearing-up-for-safe-cycling-season

Lehigh County Health & Medicine Summer 2021

Table of Contents for the Digital Edition of Lehigh County Health & Medicine Summer 2021