Page 8 - HFA Dateline 2016 Q4 Winter

Pedal Towards Good Health

By Meredith Clarke

inding the right workout activity to fit your needs can be challenging Before you ride, remember to:
Fdepending on factors like available time and resources, and your body’s
demands and limitations. Bicycling is often recommended as one of the • Always check with your physician or physi-
safest types of exercise for people who have hemophilia. Cycling — either cal therapist prior to beginning any physical
outside or on a stationary bike — is a great way to get in a non-contact, activity.
low-impact workout that can be done individually or in groups. With • Make sure your bike fits you properly.
little pressure on bones and joints, it is easy on the body compared to Having a bike that fits will not only allow your
traditional high-impact activities like running, walking, soccer, and body to perform at its optimum but will decrease
gymnastics. Cycling works several muscles in your legs, principally calves the likelihood of injury. Some bike shops will of-
and hamstrings, as well as your shoulders, back and core. It’s an aerobic fer a free bike fitting. Simple, minor adjustments
activity so it improves your cardiovascular endurance, helps with weight can be made to your handlebars and saddle so
loss/management, and builds muscle tone. Because cycling is easy on the that your bike is more comfortable for you.
joints, it’s a healthy and enjoyable form of exercise for people with bleeding • Plan your route ahead of time. There are
disorders.
plenty of phone apps, websites and maps that
Aside from the many physical benefits, cycling is a great way to clear your provide good bike routes and trails so that you
head and appreciate the outdoors. It’s also one of the best ways to see and are not caught on busy roads. If there are no bike
appreciate places you may not normally go. Along with other forms of lanes, stay to the right side of the road and keep
exercise, bicycling can reduce stress and anxiety and improve your overall up as best you can with the flow of traffic.
mood. Exercise releases endorphins, and it’s therefore considered to be an • Check over your bike before you leave to
effective and natural anti-depressant.
make sure everything is functioning prop-
Riding a bike instead of driving reduces pollution and improves everyone’s erly. Test the brakes and check the air pressure
air quality. HFA encourages bicycling as an alternative mode of transporta- on your tires (the minimum and maximum PSI
tion to a motor vehicle whenever possible. It uses no gasoline, requires no – pounds per square inch – are labeled on each
pesky disposal of motor oil or toxic batteries, and takes a lot fewer resources tire). Fully inflated tires increase your handling
to fabricate than a car. Not to mention cutting back on traffic congestion ability and reduce the risk of your having a flat.
and gridlock!
• Stretch your body dynamically to loosen up
Children and adults alike must be cautious when cycling outdoors. Always before you ride. Dynamic stretches relax your
ride defensively to allow yourself time to make adjustments if a motorist connective tissue for the exercise ahead. Some
makes a mistake. It’s important to follow the rules of the road and take of these stretches include lateral lunges, leg
precautions to avoid collisions and injury. Most cities require cyclists to swings, alternating toe touches and knee highs.
obey the same rules of the road as cars (stopping at stop signs, signaling • Wear bright colors so you can be easily seen.
turns, etc.), however now that bikes are becoming more commonplace, Make sure you have both front and rear reflec-
many cities have bicycle-specific laws. It’s critical for bicyclists and motor- tors and attach lights to your bike if you go out
ists alike to know these laws to ensure a safer environment for everyone after dark.
on the road.
• Wear a helmet. It protects your head and brain
When riding, continuously scan the area to the sides and in front of you for from injury if you happen to fall.
any road hazards, cars pulling out, and car doors opening suddenly. Attach
a bell to your handlebars so you can alert pedestrians that you are com- • Carry a small pump and patch kit, or even
ing up behind them and communicate with other riders if you are passing an extra inner tube, in case you get a flat tire on
them. Before you turn, use hand signals to indicate to motorists that you your ride.
are changing direction. If the road is wet or icy, go slowly and give yourself • Always listen to your body — it knows how
plenty of time to brake. much exertion it can handle and when it’s time
to stop for the day. n n
8 Dateline Federation | Winter 2016