Category Archives: cycling

Fitness over 50: Overcoming a sedentary lifestyle – Harvard

I remember 20 years ago when I was in the working world, I definitely lived a sedentary lifestyle. Long hours at the office, a child at home and all the aspects of family life made it difficult for me to exercise a lot. Vedging out in the evening in front of the TV proved a welcome relief from daily demands. In addition, my motivation was elsewhere. Now that I am retired that has all changed, but I understand if you may be where I was back then.

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Here I am riding with Gabi. Cycling is a super form of exercise for both mind and body.

Blame it on a job change, a chronic health issue, or simply a loss of motivation: whatever took you away from your regular exercise routine has led to a sedentary lifestyle. But don’t assume you can jump back into the same exercise regimen you followed when you were younger. “Your body has aged, and things have changed,” says Dr. Clare Safran-Norton, clinical supervisor of rehabilitation services at Harvard-affiliated Brigham and Women’s Hospital.

What’s different

Age-related physical changes aren’t always obvious. “We lose muscle mass and strength as we get older, and the muscles become less flexible and less hydrated,” says Dr. Safran-Norton. Arthritis weakens joints. And vision changes, neurological disease, joint pain, or problems inside the ear can throw off your balance. Continue reading

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Filed under aging, bicycle riding, cycling, fitness, fitness facts, men's fitness, successful aging, walking, women's fitness

Some Good Leg Stretches for Cyclists

Here is a post I wrote a while back for another blog I do. Thought you cyclists and/or runners might be interested.

Quad-stretch

Tony

Willing Wheeling

I ride my bicycle nearly every day here in Chicago. Last year I averaged just over 17 miles per day for a total of 6350 miles. So far this  year, I am over 7500 miles in the first week of December.

In a four season city like Chicago, I am not always able to ride at all, so I end up with some longer rides to compensate.

As every rider knows, your legs can get stiff after a while.  I have found three wonderful stretches that do a super job of rejuvenating my legs. I usually do them after ten miles or so. That way the muscles are warmed up and I have good circulation.

There are pictures of each stretch, but I want to explain how I do them as that makes a difference. I do yoga for years and when I stretch, I always do the diaphragmatic breathing…

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Filed under cycling, running, stretching

Harvard on resuming bike riding

This seems particularly timely as I wrote about my own cycling – Riding a bike on Chicago’s Lakefront on Chicago’s Lakefront yesterday.

The Harvard Health Publications has a nice positive blog post on starting cycling again presumably as a senior.

Heidi Godman, Executive Editor of the Harvard Health Letter, states that she loved riding as a kid, but now only rides occasionally.

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“It’s fun, it’s socially oriented, and it gets you outside and exercising,” says Dr. Clare Safran-Norton, a physical therapist at Harvard-affiliated Brigham and Women’s Hospital. Plus, cycling is an aerobic activity, it’s easy on the joints, and it helps build muscle and bone. Continue reading

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Filed under aging, cardio exercise, cycling, regular bike riding, safe biking, Weight

8 Nutritional Tips for Cyclists – Infographic

Must confess I couldn’t resist this infographic. Superheroes riding bikes!? It doesn’t get any better than that. There are also  some good nutritional ideas to boot.

Enjoy!

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If you are a bike rider, you may enjoy the following posts:
Favorite Facts About Bicycling – Infographic
Is Cycling Past 70 Different Than Cycling Past 50?
One of the Secrets of Safe Cycling
cyBicycling vs Driving a Car – Bike Snob
Safe Cycling … the value of common courtesy
Exercising Outdoors in Cold Weather
7 Things I Love About Biking
The Agony and The Ecstasy of Summer Biking
The Joy of Spokes
The Joys and Benefits of Bike Riding – May is National Bicycle Month

Tony

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Filed under Bike Snob, biking, cycling