Category Archives: Health

Bike and psychology (2/3)

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 2^nd to 4^th,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:

Youngest cyclists

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After writing the post about the oldest bikers, my intention was to reflect who were the youngest cyclist in the world. I could not find the answer on the net, so I am going to explain a little about the process a lot of us have experienced with great pleasure.

Learning to ride a bicycle, a two-wheeled bike without training wheels, mostly occurs sometime between the ages of 3 and 8 (although some adults learn it because they did not have the opportunity when they were young, and fortunately, people do not forget how to ride). The average age is 5. Indeed, most kids just learn when they are ready if their families can provide them with bikes. Curiously, a systematic review found that children who started biking at ages between 3 and 5 suffer higher injuries than those who were 3 to years old.

Sliding the 3 to 5 group, kids between 3 and 4 years are in significant gross motor skills development. For example, they learn to balance on one foot, walk on their tiptoes, climb, hop and skip. A 3 years old child can pedal, use a handlebar and ride a tricycle, but she does not have the balance required to ride a two-wheeled bicycle. Better, she can ride a bike with training wheels and after she dominates it, increases coordination and muscle, move to a bike without training ones. It is a good idea use foot brakes instead of hand brakes in this age group.

Regarding the 4 and 5 group, these children are ready for two-wheeled bicycles. Most 5-year-old kids have balance and coordination enough to ride a bike without training wheels. However, they might not understand the risks of riding near traffic or without paying attention to crossings. Then, adult supervision is required to avoid falls and injuries.

7 tips to diminish heat when riding a bike

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1- Get up early: Starting your ride early in the morning has the advantages of lower temperatures and less road traffic. If you hate it, just give it a try and you will discover it is worth it.

2- Check your bicycle: This tip is useful for every day. Pump up the wheels, lubricate the chain, fit the brakes… In essence, tuned-up your bike. This way pedaling will cost you less effort.

3- Determine your energy: To sweat is necessary to your body. Basically, this natural behavior allows reducing the body temperature. However, if you sweat too much, you can hit the wall as a result of a loss of energy caused by the depletion of glycogen stores in the liver and muscles. Ration yourself and take into account your limits. In other words, instead of competing against others, better compete against yourself. Always have in mind that the most important is enjoying.

4- Hydrate: A valid tip not only for cycling, but for whatever physical activity specially in Summer. Drink water before, during and after the exercise. Do not wait until you feel thirsty. A rule of thumb is drink water every 15 minutes. If you drink cold water, do it slowly. How do I determine my hydration state? After riding your bike, the easiest way is looking at your pee. If it is too dark, you should drink more water the next time.

5- Plan your route: In a city, the shorter path does not necessarily means the ideal one. Usually, taking an indirect route on small and quiet streets means taking advantage of shadows produced by buildings. If you plan a mountain route, decide on those which have less slope.

6- Choose appropriate garment: Breathable fabrics are your ally in Summer. Moreover, use light clothing not to attract too much sun. Furthermore, sunglasses improve your eyesight, and avoid blinding and mosquitoes on the eyes.

7- Protect your skin: Sunscreen is basic when riding in Summer months. Select on sunscreen with high sun protection factor, at least 30. If you plan a long route, it is better bringing a small cream jar along, and use it conveniently.

Less waste grounds

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In some pro-car cities, waste grounds are usually occupied by cars. These empty lands appeared as a result of the house bubble crash or because of numbness politicians. The fact is that these areas can be better places for instance by transforming them into public gardens. This way the neighbors’ life quality increases, children can play without risk of being run over, senior citizens can drift around and everybody can play sports. Thus, everybody benefits.

When brave mayors decide to convert waste grounds into gardens, some car drivers normally claim against it due to the fact of losing free parking lots. The most idiot ones argue that as they lose them, they should pay less car taxes. What they do not see, or do not want to understand, is the problems cars cause because of driving or having them. A car is like a weapon. It has been used in the past by terrorist to cause victims, the poison expels by exhaust pipes kills every year hundreds of thousands of people around the globe, thousands more are killed in car crashes and millions probably die because of global warming. Indeed, driving polluting vehicles is the source of 20% of all US emissions (http://www.ucsusa.org/clean-vehicles/car-emissions-and-global-warming#.Wa7nNdRLdAg) or 17% of the UK’s total carbon dioxide emissions (https://www.theccc.org.uk/publication/impact-of-real-world-driving-emissions/).

So, the more green areas, the better quality of life for citizens.

Critical Mass Rides

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The Critical Mass Rides is a worldwide Critical Mass that will take place in a lot of locations on the same day: September 8. here you have the call (in Spanish). Basically, it works similarly as the Critical Mass, but different groups are preparing special events to make it impressive and funny with aims such as human health, environment, streets for people, etc. The Critical Mass Rides link indicates concepts and tips to make it successful, though you can follow them or not. Moreover, it encourages bikers in places where there is not Critical Mass to join the cause and spread the word. In fact, this event could be the seed of the Critical Mass where it does not exist today thanks to the global impulse.

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!

Bicycle-sharing system

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Intelligent mayors are introducing bicycle-sharing systems to improve the use of this ecological way of transport all around the world. Allowing citizens to use them at cheap cost increases the number of bikers on streets who adopt better habits in turn. As a result, cities and villages are benefiting from it as the air inhabitants breath is more convenient from a health perspective and the noise is reduced.

Although bike-share began in Europe in 1965, it was not until the 2000s that a viable format appeared thanks to information technology. Nowadays the public systems include technological advantages about which I will talk in the future. The bikes in the bike-share services varied as bicycles themselves do. There are normal and electrical bicycles, those which works with a card or a mobile app, with solid wheels or full of compressed air, etc. All these differences have impacts on the service. For example, the solid wheels minimize their maintenance since they do not poke, but it is easier to have an accident when raining.

One key element is the anchor system. If two pieces form the anchor, it is more complicated to put the bike on the station. On the other hand, if it only has one, metallic piece the action is facilitated. The bicycles weight is also another point to have in mind. Too heavier bikes discourage people to use them, whereas light ones are better specially if they move on a hilly city. Interconnection is also important mostly when close cities and villages have their own bike-sharing services. There is nothing more inconvenient that the obligation of changing the bike, and hence having for instance two bike cards, the moment you pass from one location to another.

To sum up, bike-sharing is a good way to improve the number of bikes, but before launching it, some issues should be taken into account.

Neighboring fights (2/2)

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Continuing with the neighboring fights, there are some that do not center on specific actions such as changing an avenue or buddying a railroad track. They look for a complete improvement in broader areas like the whole city. Given the dimension of the target, multiple actions are needed. In this second post on this topic, I am going to talk about Valencia camina (Valencia walks) and the 8-80 platform in Pamplona.

Valencia camina (http://arquitecturia.org/valenciacamina , in Spanish) was born in February 2018 as a shout from pedestrians against what negatively interfere in the day-to-day movements. You know, lots of architectural barriers, crosses with poor visibility, nonsense routes (for example the need to go from point A to point B in a straight line instead of walking in a U because of the bad urban development), etc. They claim for more safety, universal accessibility, school paths, zero vision (zero accidents), walking paths quality, streets with vegetables, noise control, pollution control, secure road surface, bus stops according to the pedestrian paths, etc. They collaborate to the European FLOW project (Furthering Less Congestion by Creating Opportunities For More Walking and Cycling) with the aim of putting walking and biking on the fair base with the motor-based ways of transport as a solution to jam among others (http://h2020-flow.eu/about/overview/). In a few words, they look for a more human city.

Similarly as above, the 8/80 platform in Pamplona started as a group of people demanding improvements in their lives. They have criticized laws which discriminate the use of bicycle or worsen pedestrian walkings. Furthermore, they publish a piece of news every time a pedestrian is killed in a car accident, denounce dangerous crossings and support bike vindications. This movement was imported from Canada (https://www.880cities.org) with the goal of improving the quality of life for people by bringing citizens together to enhance mobility and public space so that together can be created more vibrant, healthy and equitable communities.