How to Ride a Bike for Exercise

Approximately 34 percent of adult Americans are considered obese, according to data collected in 2010 by the Center for Disease Control and Prevention. Several factors contribute to obesity, a health risk linked to heart conditions and diabetes, including poor diet and lack of exercise. People can increase their health and become more active by riding a bike, which is a low cost, low maintenance fitness solution.

Instructions

1. Choose a bicycle depending on the needs of the rider and the surrounding terrain, such mountainous, level ground (for racing), or a general use. Pick a bicycle that fits the rider well and feels comfortable. Make sure the handlebars, seat and pedals can be easily reached while in a riding position.

2. Choose comfortable biking gear. Purchase a comfortable bike cushions, biking shorts, shoes made for cycling, gloves and exercise clothes sturdy enough for all types of weather. Biking gear can be found at a local sporting goods store or bike shop.

3. Purchase safety gear. Helmets, protective eye wear such as goggles, or sports safety glasses are necessary articles of clothing to prevent injury.

4. Commute to work with a bike. It saves money and even time in areas with high traffic. Bike commuting provides the discipline needed to continually exercise, because it turns exercising from a hobby into a transportation need.

5. Buy a stationary bike if you work at home or wish to exercise even in foul weather. A stationary bike works just as well as a mobile bike and there are even models for users with back problems, called "recumbent bikes."

Tips & Warnings

• When riding in an urban setting, follow the same traffic laws as when driving a car, using hand signals to announce upcoming turns. Ride on roads instead of sidewalks. Stay aware of objects in all directions: drivers, pedestrians other bike riders, and animals.

• For riding at night, wear bright clothes and put reflectors and lights on the bike.

• Above all, health should stay first. Carry and drink plenty of water. Take breaks when tired, dizzy or under any state that makes bicycling harder (and more dangerous). Plan biking sessions realistically, avoiding overwork, which can cause harm to the body and defeat the purpose of exercise in the first place.

References

• BicycleUniverse: Why ride a bicycle?
• Homebased Workouts: Ride your bike for exercise
• AARP: Ride Your Way to Fun And Fitness
• The New York Times: Obesity Rates Hit Plateau in U.S., Data Suggest