Category Archives: Benefits

Cycling body health benefits (1/3)

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Cycling is related to psychology and produces a series of mental benefits as I wrote about it here, here and here. On the other hand, it also provokes a lot of body health benefits. The first post of this series deals with the weight control, muscle development and immune system reinforcement.

The basic equation when intending to loss weight is calories out must exceed calories in. In other words, you need to burn more calories than you consume. Researchers have determined that cycling burns between 400 and 1,000 calories per hour, depending on intensity and bicycler weight. Other research shows that riding for just thirty minutes every day will burn nearly five kilograms of fat over a year. Furthermore, you decide the time and intensity of cycling, thus you can adapt them to your needs.

Additional implications are the joy this activity produces when practiced and how much time you spend burning calories on a bike. Moreover, riding increases your metabolic rate which is closely related to burning body fat. However, weight loss by cycling is boosted with a healthy eating plan.

Next, riding a bike also builds muscle, specially around the glutes, hamstrings, quads and calves. Impressively, muscle is leaner than fat and people with a higher percentage of muscle burn more calories practicing the same sport.

Finally, the immune system is strengthen when cycling. Researchers have found benefits of the upper respiratory system (and reducing instances of the common cold). In addition, mild exercise can improve your immune system by increasing production of essential proteins and waking up lazy white blood cells.

Nevertheless, some research suggests that immediately after intense exercise your immune system is lowered, but adequate recovery such as eating and sleeping well reverses it.

Bike and psychology (2/3)

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Continuing with the post series about bikes and psychology that I started here, this time I am going to write about the benefits of cycling at mental level. Generally speaking, pedaling helps build a better brain, structurally and functionally, no matter if you do it indoors or outdoors.

Beneath the brain‘s there is the white matter, which has been likened to a subway system connecting different regions of the brain. A reduction in the activity in this system can slow thinking and provoke other cognitive deficits. Some scientific studies (like this) show the benefits of pedaling. In this case, two populations were compared: healthy individuals and schizophrenia patients. In turn, they were divided into two groups, half of they were randomly selected for a six-month exercise program using a stationary bike, whereas the other half continued with its lives. Brain scans demonstrated that the group who pedaled on a regular basis increased the integrity of white matter in both healthy and schizophrenic brains.

We have a protein called brain-derived neurotrophic factor (BDNF) that helps maintain existing neurons and create new ones. Moreover, BDNF collaborates in restraining some neurological diseases like Alzheimer’s and Parkinson’s. Studies like this one brought to light increases in BDNF levels in volunteers with either type 2 diabetes or metabolic syndrome, both groups practicing regular exercise on a stationary bike for three months.

Using bikes also helps increasing memory and reasoning. In this study young men pedaled a stationary bike at moderate intensity for 30 minutes, and completed a series of cognitive tests before and afterward. As you can imagine, scores were higher on memory, reasoning and planning, and were able to finish the tests more rapidly than before. And after pedaling for just 30 minutes!

Furthermore, a lot of studies have demonstrated that regular physical activity helps prevent stress, anxiety and depression. It also applies to bikes. For instance, this study focused on people with depression who were treated with antidepressants. After using a stationary bike for 15 minutes, their level of cortisol, a stress hormone, declined.

Most studies have been conducted for stationary bikes because of controlling the studies environment. However, cycling outdoors, specially in natural surroundings, enlarges these benefits. It is due to spending time in nature usually reduces stress and decrease symptoms of depression and anxiety. What’s more, there is evidence that the green exercise boosts enjoyment and motivation.

Related to the previous paragraph, in this study this effect was demonstrated on pedaling indoors, though this could be ironic. Specifically, scientists encouraged volunteers to pedal a stationary bike while watching a five-minute video of a green, leafy trail. Three forms of the video were shown: unedited, edited to look red and edited to look gray. Those who watched the unedited green video reported a less negative mood overall. In addition, bicyclers expressed that they felt like less work, even their heart rate and breathing remained the same for all conditions.

Additional benefits of riding a bike are:

  • It helps you sleep better: Riders who ride regularly are able to get their circadian rhythm in sync by lowering the levels of cortisol. Besides, it can positively affect brain serotonin to improve sleep cycles.

  • Creative thinking and problem-solving are also improved by cycling.

  • Studies have shown that employees who ride a bike to work are more productive. Moreover, a quick afternoon bike ride can boost energy levels and help have a more productive evening.

To sum up, mental health highly benefits from riding a bike that every person should do it on a regular basis.

The XVI Iberian Congress

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The XVI Iberian Congress: “Beyond mobility” on bikes and cities took place in Cascais, Portugal, from May 2nd to 4th, 2019. This annual event started back in 1996 thanks to the support of ConBici (Spanish Coordinator in pursuit of Bicycles) and FPCUB (Portuguese Federation of Cycle Tourism and Bicycle users). The Covid-19 made it impossible in 2020, and there is the prevision of continuing with it in Barcelos (Portugal) and Barcelona (Spain) in 2021 at the time I write this post.

Audiences enjoyed speeches about a variety of subjects such as improving communities to strengthen the bike movement, better accessibility, how bikes enhance economy, EuroVelo (the European bike line net to cross from one country to another without stopping pedaling), environment and health, raising cycle tourism or Velocity 2021. Moreover, participants uplifted their mood in the bike ride and local cuisine in the 3-days congress.

It concluded in:

  • The need of norms and laws in the bike building process to ensure security

  • The debate proposed bikes as part of economic accessibility and a boom of local economy in comparison of the car counterparts

  • The challenge of bikes in Africa, with special attention to the lack of bicycle infrastructures and the stigma of relating this way of transport with poverty

  • Transporting senior citizens in bikes, fro instance cargo bikes, helps benefiting local communities

  • Promoting bike use in schools makes societies less dependent of car and petrol

  • Such change is importantly improved when favorable laws and figures of reference, mainly parents, contribute

  • The congress also pointed out the need of technician training to create well prepared persons who design bike infrastructures

  • Another spot was the lack of reliable studies regarding the economic impact of bike on society and the hope of the BooST “Boosting Starter Cycling Cities”  project will solve part of it

  • Moving from car cities to decarbonized cities

  • Promoting open data acquisition in regards of sustainable mobility

  • Intermodality

Handlebar and body position

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Handlebar is an essential part of every bicycle. It allows the rider to lead her bike into the selected direction. On the other hand, it determines the biker body position. It is specially important to increase the bike comfortableness when pedaling for long distances, like in cycle tourism or great journeys on bike. This way, ache in arms, shoulders and back is greatly reduce and even it disappears because our body weight rests in our butts.

An additional advantage of adopting a more upright position on a bike by acting on its handlebar is that your field of vision is improved. This fact is much appreciated in urban riding due to the fact of you should pay attention to cars, pedestrians, other bikers and traffic signs. Moreover, initiating a ride is easier with a upright back as well as natural.

It the next picture you can see how different is the field of vision depending on your back upright:

Sustainable Development Goals and bikes

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The Sustainable Development Goals are a collection of 17 global targets set by the United Nations (UN) for the year 2030. They got ahead thanks to the votes of the UN member states back in 2015. The targets are:

  1. No Poverty
  2. Zero Hunger
  3. Good Health and Well-being
  4. Quality Education
  5. Gender Equality
  6. Clean Water and Sanitation
  7. Affordable and Clean Energy
  8. Decent Work and Economic Growth
  9. Industry, Innovation, and Infrastructure
  10. Reducing Inequality
  11. Sustainable Cities and Communities
  12. Responsible Consumption and Production
  13. Climate Action
  14. Life Below Water
  15. Life On Land
  16. Peace, Justice, and Strong Institutions
  17. Partnerships for the Goals

What does this have to do with bicycles? Well, a lot. Indeed, bikes contribute to reach 12 out of 17 goals. Let’s go step by step.

– No poverty: Bikes constitute a cheap way of transport which much more people can afford in comparison with cars or motorbikes. Investing low money on it allows using the rest of it in other issues like buying better machines if you are a local shoemaker or increase your sheep herd in case you are a shepherd.

– Zero hunger: Related with the previous point, the less money you need for transportation, the more food you can buy.

– Good Health and Well-being: You make sport when riding a bike, even if it is an electric one.

– Quality Education: The fact of costing much less than cars enables population in developing countries to use it to access to schools and colleges. Otherwise, millions of students would be forced to abandon their studies.

– Gender Equality: Pedaling does not discriminate by genres. Both, women and men do it the same way.

– Affordable and Clean Energy: By using your legs strength instead of fossil fuels when moving allows for an inevitable reduction in pollution.

– Decent Work and Economic Growth: Due to the fact that most economic stakeholders in the bike ecosystem are SMEs, and the small economy improves thanks to small workshops and bike stores, local communities benefit from bicycles.

– Industry, Innovation, and Infrastructure: Partly related with the previous goal, the more bikes, the more bike infrastructures are needed. Innovation is on the way in, for example, bicycle frames, brakes, tires, inner tubes, you name it.

– Sustainable Cities and Communities: Less pollution and energy consumption leads to sustainable societies. Bikes help reach them.

– Responsible Consumption and Production: In the process of manufacturing a bike, only the essential production resources are required. And again, the energy consumption in the use stage is considerably reduced when compared with pollutant ways of transport.

– Climate Action: Bicycles fight against climate change since they are an environmentally friendly way of transport.

– Partnerships for the Goals: The worldwide biking movement is a good example of this goal.

FLOW

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Quite commonly, car drivers and decision makers are afraid of street congestion when politicians announce walking and cycling improvements. In particular, figures show that more than 40% of decision makers think so and this perception increases when dealing with cochistas. Take into account that congestion refers to everybody, independently of the way of transport they use or even without vehicle (i.e. pedestrians).

Reckoning from a higher height, a bike presents a horizontal surface no where near as width as a car. If we consider that the mean number of persons a car moves is 1,3 and that at least 4 bicycles take up the space of a car, then one can see decision makers are wrong. Indeed, documents have been published to demonstrate it. For example, the Civitas Flow project launched the 15 quick facts for cities under the European H2020 program.

This document is divided into four sections with examples from Europe and the U.S.A.:

  • The effect of walking in congestion

  • The effect of cycling on congestion

  • The effect of vehicle access restriction on congestion

  • The potential of walking and cycling to reduce congestion

The specific actions to reduce congestion range from narrowing roads to reduce crossing distance for pedestrians, pedestrians improvements to reduce bus travel time, cycling improvements to reduce car traffic and faster public transport (and commercial revenues), cycle highways reduce time spent in congestion and motor vehicle journeys, bike share programs eases congestion, new bike lanes shorten automobile travel times (thanks to smart traffic engineering) to neighborhood access restrictions lead to less motor vehicle journeys a day, short daily journeys could be walked in less than 10 minutes (or rode in even less time), millions of daily journeys made by motorized modes could be cycled in less than 20 minutes, and school street programs could avoid thousands of cars off the road during peak periods. All the facts presented in the document are real despite the utterly opinion of some people. By the way, pedestrian and bike safety is improved with the implementation of these ideas.

Two people on a bike?

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The bike movement is unstoppable and several factors promote it. We have the concern about the environment, the health promotion, the personal economy, the interest in living better and longer, the need to learn new issues regarding bikes, the attitude to develop relationships or the desire to make a better world. The positive impacts of riding a bike are impressive, although some people oppose them. Special attention is put on the car industry which has been making everything to stop bikes, from aggressive advertisements in order to discredit these vehicles to brainwashing other people and showing cars like a status symbol. Nothing further from the truth. Negative impacts of cars overwhelm positive ones.

Moreover, some politicians bent on putting a spoke in bike’s wheel since they dictate laws in some cases against logic. Take for example the Spanish law. At the time I am writing this post, one can read some points in it which would have been alright in the past century. One of them is the prohibition of carrying more than two people on a bike given that the second person uses a seat. Spain can look a lot of examples of countries which permit riding bicycles with more than two people on them. If only politicians treasure how cyclists go in central and north Europe. This way they would realize the present law is cochista and more suitable of the past century. But let’s think about the benefits of implementing such a law. Nowadays, some Spanish parents drive their children by car until school to distances up to 3 km generating traffic problems like double parking and increasing pollution in the nearness of education centers. Allowing riding bikes by more than two people would make more parents use it and the reduction of the car use.

Bike and health

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Riding a bike is commonly understood as a way to practice aerobic exercise since there is not need to carry too much weight and its design eases riding even for fat people. Nevertheless, there are improvements like rear racks, bicycle trailers or bags which make it even light. From a healthy point of view, studies across the world have been done to determine to which degree riding is beneficial to people. The overwhelming literature conclude how good is to ride. By making regular cycling, the risk of death from all causes is cut by more than 40% and the reduction in the risk of cancer and heart disease is 45% (https://www.bmj.com/content/357/bmj.j1456). Mental health is also boost by biking. And the benefits are not only experienced by individuals’ health, but also the whole society (https://www.theguardian.com/environment/2017/dec/04/death-air-pollution-cut-if-uk-hits-walking-and-cycling-targets).

Just to name one paper, a scientific study (among others) (https://www.theguardian.com/lifeandstyle/2018/mar/08/cycling-keeps-your-immune-system-young-study-finds) demonstrates that cycling makes younger the immune system. Kind of rejuvenate oneself. It is marvelous. Moreover, it preserves muscles and helps maintaining controlled levels of body fat and cholesterol. Better than taking drugs, biking is an excellent allied for senior citizens. There is no need to use face creams to hold back the effects of ageing. Just ride a bicycle!

Car-oriented vs multimodal street

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Streets development has followed a traditional, urban model in which car has been almost considered the only way of transport for the most part of the XX and the XXI centuries. Fortunately, this perspective is changing as time goes by. But what exactly is the car-oriented street?

A car-oriented street is one which puts on the top the car mobility. Cars are the kings on the streets and specifically those which are occupied by just one person. Space for pedestrians is sacrifice in order to give it to cars, both the parked and the driving ones. As a result, people who live or pass often through such streets suffer from noise, psychical problems and breath the pollution cars and motorbikes expel. Think on the negative impacts this urban model has on people who live in avenues with, let’s say, four, five or even more car lines.

In comparison to the above old-fashion model, a different, more humane perspective is emerging to give the street back to people. The recipe is easy and set in motion in a lot of cities whereas implemented in some others: take surface from cars to give it to people. It is a piece of cake if economical and political interests do not disturb. Quite on the contrary and due to climate change, more and more people have realized that we should change the transport model if we want to face it and avoid its negative effects. There are a variety of actions to reduce noise and pollution, and all go to reduce car (and other ways of pollutant transport) and bid on low- or even zero-impact ones. Riding a bike and walking fulfill this target.

Now look at this picture:

In the car oriented street (left-hand side), there are two parked-car lines plus three car lines plus two narrow sidewalks. The realistic estimation shows a total capacity of 12,300 people/h by summing every moving people. On the other hand, the multimodal street offers a different view. Based on the same surface, we have two width sidewalks plus a bidirectional bike line plus a bus line plus a car line. In this case figure shows that the total capacity is 30,100 people/h, more than double. In addition, trees and benches make the street friendlier. Thus, the selection of the best model is like falling off a log.