Tag Archives: biking

The Zen guide to bicycle commuting – Infographic

Regular readers know that I ride my bicycle regularly here in Chicago. You also know that I am 78 years old and have been retired for nearly two decades. So, why this on commiting? Well, it is about biking which I love. Also, I know that some of you are avid bike riders and thought there may be something worthwhile that you might learn here.

I actually tried bike commuting back when I had a job. It didn’t work out well. I lived about two miles from the office, but I found that riding for that short amount of time proved totally frustrating. I would just get warmed up and start really enjoying the ride and I would be at work. It was kind of like that old potato chip ad – “They’re so good you can’t eat just one.” That’s how I felt. I didn’t want to stop riding and start working. At any rate, I take my hat off to you guys and gals that do have the discipline to ride to work every day. It’s a great way to get your heart pumping. 

 

be763d601d7439a818602e8ac5094420.jpg

Tony

Advertisements

1 Comment

Filed under biking, commuter biking, safe biking

Biking linked to lower cardiovascular disease risk – AHA

Can I get an Amen?

People who bike regularly, either for pleasure or as a way to commute, appear to have a lower risk of cardiovascular disease, according to two separate studies published simultaneously in the American Heart Association’s journal Circulation and Journal of the American Heart Association, the AHA/ASA’s Open Access Journal.

bikingpictures08 copy.JPG

My dog and me rounding a turn on Northerly Island, just south of the Chicago Loop.

While structured cycling as part of a formal workout routine is already known to guard against cardiovascular illness, little is known about the effects of habitual biking done for leisure or as a way to commute. Together, the findings from the newly published studies suggest that leisure and commuter biking may be an important public health strategy in large-scale efforts to reduce cardiovascular risk.

In the Circulation study, 45,000 Danish adults (aged 50 to 65) who regularly biked for recreation or to commute had between 11 percent and 18 percent fewer heart attacks during a 20-year follow-up (1993-2013).

The analysis showed that as little as half an hour of biking per week provided some protection against coronary artery disease. Additionally, people who took up biking during the first five years the authors followed them had about a 25 percent lower risk of developing heart disease, compared with those who remained non-bikers in the subsequent 15-year period.

Researchers caution that their findings do not prove definitively that riding a bike for leisure or to and from work can prevent heart attacks. However, they say, the lower number of cardiovascular events observed among those who biked on a regular basis is a strong indicator that such activity can boost cardiovascular health.

“Finding time for exercise can be challenging for many people, so clinicians working in the field of cardiovascular risk prevention should consider promoting cycling as a mode of transportation,” said Anders Grøntved, M.Sc., M.P.H., Ph.D., senior study author and associate professor of physical activity epidemiology at the University of Southern Denmark.

Researchers also tracked participants’ overall exercise habits, activity levels and frequency of bicycle riding, along with heart disease risk factors, such as blood pressure, weight, cholesterol, smoking, diet and alcohol consumption. Participants were asked to provide information about cycling habits at the onset of the study and once more in five years.

In all, there were 2,892 heart attacks during the 20-year follow-up. Researchers estimate that more than 7 percent of all heart attacks could have been averted by taking up cycling and keeping it up on a regular basis.

“Because recreational and commuter biking is an easy way to make physical activity part of one’s routine in a non-structured and informal fashion, based on the results, public health authorities, governments and employers ought to consider initiatives that promote bicycle riding as a way to support large-scale cardiovascular disease prevention efforts,” said Kim Blond, M.Sc, lead author and research assistant at the University of Southern Denmark.

The Journal of the American Heart Association study revealed that middle-aged and older Swedish adults who biked to work were less likely than non-bikers to be obese, have high cholesterol, high blood pressure or pre-diabetes — all critical drivers of cardiovascular risk.

Researchers followed more than 20,000 people in their 40s, 50s and 60s over 10 years and monitored their commuting habits, weight, cholesterol levels, blood glucose and blood pressure.

At the beginning of the study, active commuters (biked to work) were 15 percent less likely to be obese, 13 percent less likely have high blood pressure, 15 percent less likely to have high cholesterol and 12 percent less likely to have pre-diabetes or diabetes, compared with passive commuters (used public transportation or drove to work).

During a follow-up exam 10 years later, the portion of study participants who switched from passive commuting to active commuting also had an improved risk profile. They were less likely to be obese, have diabetes, hypertension or elevated cholesterol, compared with non-bikers.

Collectively, at the 10-year follow-up, those who maintained biking or took up biking at some point had a 39-percent lower risk of obesity, 11 percent lower risk of high blood pressure, 20 percent lower risk of high cholesterol and 18 percent lower diabetes risk.

“We found active commuting, which has the additional advantages of being time-efficient, cheaper and environmentally friendly is also great for your health,” said Paul Franks, Ph.D., senior study author, professor in the Department of Clinical Sciences at Lund University in Sweden and guest professor at Umeå University in Sweden. “The multiple advantages of active commuting over structured exercise may help clinicians convey a message that many patients will embrace more readily than being told to join a gym, go for a jog or join a sports team.”

Researchers noted that there was no minimum amount of time or distance required to reduce one’s risk, even though people who biked longer or more often experienced small additional gains in risk reduction.

Because the study was observational, it is difficult to establish a cause-and-effect relationship between improved cardiovascular health and commuter biking, but the findings do indicate a strong cardio-protective effect from cycling.

Based on their findings, researchers also estimated that maintaining biking habits or switching from passive commuting to biking may have prevented 24 percent of obesity cases, 6 percent of hypertension diagnoses, 13 percent of high cholesterol diagnoses, and 11 percent of the cases of diabetes.

“The really good news here is that it’s never too late to benefit from an active lifestyle,” Franks said. “People who switched from passive to active commuting saw considerable gains in their cardiovascular health.”

Leave a comment

Filed under biking, cholesterol, commuter biking, Exercise, exercise benefits, high blood pressure, high cholesterol

5 Tips for a Healthier Morning – Rush

I have to confess that I am a morning person. Have been all my life. I am up around 4:00 to 4:30 AM most mornings. Yes, I go to sleep close to 9:00 PM. When I was working I stayed up a bit later and woke up about a half hour later. I realize that this is not typical of most people, particularly those with jobs. So, I thought I would share this item from the Rush University Medical Center here in Chicago.

adult attractive background beautiful

Photo by Tirachard Kumtanom on Pexels.com

Give your morning routine a makeover
Does your morning go anything like this?

Being in bed feels so good that you can’t get up, so you hit snooze — three or four times.

Once you open your eyes, you realize you have a 9:00 o’clock meeting, so you check your email while still in bed to get ahead of the workday.

Now you’re running late. You throw down vitamins with a glass of juice. You can’t find your keys or your left shoe and run around the house until you’ve found both.

Finally in the car, you grab the biggest coffee you can order and two glazed donuts at the drive-thru, and traffic has you fuming before you even get to work.

All that rushing around can set a negative tone for the entire day, making you feel stressed, lethargic and irritable — and, possibly, affecting your ability to focus on tasks or calmly cope with work-related crises.

To help get your day off to a better, and healthier, start, follow these tips from Maria C. Reyes, MD, an internist at Rush University Medical Center. Continue reading

5 Comments

Filed under good night's sleep, hydration, protein, relaxation, sleep aids

Biking ink …

As a variation on my weekly funnies I wanted to share some pics I ran across on one of my favorite subjects – riding a bicycle. I think there is some really cool ink here.

bicycle-tattoo-16.jpg

bicycle-tattoo-20.jpg

bicycle-tattoo-18.jpg

 

bicycle-tattoo-25.jpg

bicycle-tattoo-8.jpg

bicycle-tattoo-27.jpg

bicycle-tattoo-26.jpg

bicycle-tattoo-23.jpg

bicycle-tattoo-29.jpg

bicycle-tattoo.jpg

I must confess I am seriously considering adding one of the above tats to me.

Have a great weekend!

Tony

 

8 Comments

Filed under biking, Exercise, summer biking, tattoos

How About a High Energy De-Caf Coffee Drink?- Mr. Lazy Cook

A couple of things to lay out before we start here. First, I don’t drink coffee with caffeine as I try to keep drugs of any kind out of my system. Second, I am a regular bicycle rider and always on the lookout for new sources of energy.
Cup-of-Coffee-Beneficial-Preventing-Diabetes
The other morning I had a new situation. I had a date for early afternoon to attend a play. In addition, we had reservations for brunch at noon. From this schedule, I was not going to have a lot of time to get in a bike ride. So, I thought I would rise at first light and take out the bike for a ride ahead of walking the dog and my social schedule for the day.

Normally, I start the day with what I call my rocket fuel. It is a smoothie that contains all my vitamins. You can read about it in A super breakfast smoothie.

On the morning in question, my reservation about my smoothie was that it takes 15 minutes to make and another 15 minutes to drink. I didn’t want to spend 30 minutes doing that. I wanted to be riding my bike. On the other hand I was concerned that having just awakened from a night’s sleep, my energy reserves were low. I sure didn’t want to black out. I hadn’t eaten in over nine hours.

So, what to do instead to give me a quick shot of energy. I like my coffee in the morning, but since it is decaf, I don’t expect a boost from it. Here is the beginning of a light bulb going off in my head. As recently as April, I got turned on to coconut oil as a wonderful source of nutrition. Check out Why should I try coconut oil? for more details. Since that time I have been using coconut oil in every way I could think of to cook in, shave with, etc. Coconut oil has a lot of healthy fat in it which provides energy. I decided to add a tablespoon of coconut oil to my coffee. Continue reading

1 Comment

Filed under biking, coffee, Exercise, safe biking

My lost weekend …

I am just finishing up the remains of a lost weekend. You may not remember the book and/or movie of that name about an alcoholic. I do. I was a little kid when the movie came out in the 1940’s and had the bad luck to be brought to see it with my mother. It was way beyond my pay grade at the time and I remember having nightmares about a bat flying through a hole in a wall and bleeding. Anyway, my current lost weekend has nothing to do with alcohol.

220px-The_Lost_Weekend_poster.jpg

Friday started out normal, I got up early and rode my bike, then breakfasted with my girlfriend and took the dog for her walk. I had to bring her in for her semiannual physical checkup as she is a 12-year-old senior canine.

After the vet visit I brought her home, fixed lunch and then walked the pooch again. It was now nearly 1:00 PM, time for another bike ride. My back was sore, though, so I thought I would lie on the floor with my feet up on a chair for five minutes or so to relieve my back pain. I learned this position in a yoga class years ago and it works very well. I assumed the position and relaxed. The next thing I knew, I was waking up and it was 1:25 PM. I had slept almost a half hour in the middle of the day!

Upon rising I also became aware that I was still very tired and certainly did not have the energy to take the bike out. So, I took off my cycling outfit and went to bed to rest. I fell asleep again and didn’t wake up till 4:30 PM. Wow. Two things struck me immediately, I still felt tired and I had to get up to walk the pooch again.

With great difficulty, I roused my non-responsive body and put some clothes on. I live in a high rise building and found myself leaning on the elevator wall to support myself on the ride downstairs.

Mercifully, the dog didn’t want to do much walking and we returned home in short order.

Continue reading

4 Comments

Filed under biking, Exercise, exercise downtime, safe biking, The Lost Weekend

Your ticket to ride …

I am thrilled to report that today marks the 17th anniversary of my retirement. On October 2 of 2000, I bade the financial world adieu and started my life as a guy who didn’t have to get up for work. I got my first job at the age of 10 sweeping the floor of a dry cleaner and continued to work till I reached 60. Although my degree is in Finance, I went into the publishing world writing and editing. I liked markets, but always knew I would write. I wrote and practiced journalism for most of my career, spending 20 years working for Reuters covering markets and then teaching journalism at Medill for several years. Because I had written about markets for 30 years, my boss at a major philanthropy asked me if I would like to manage some money. So, I managed $900 million in bond investments for the final five years of my working life.

No mas. I thought I would celebrate with this biking post. When I was working I used to tell my friends at the office that when I retired I was going to ride my bike on the Chicago lakefront every day. They thought that was funny. I was never more serious.

You all know how I ride my bike nearly every day year ’round here in Chicago. I do it because I love it. Period. Everything else is gravy.

I am always excited to run across items like the ones below. They point to some of the fun I get cycling. If you aren’t doing it, or haven’t done it for a while, think about giving it a spin. You might find that flying across the pavement feels really nice. As you can see from the infographic below, there are some notable physical benefits, too. 

0a050f7368e7e0437d254c3f509b50a2.jpg

221b8530fb73cb4dd4359d660d974128.jpg

1fdf5f13e8ec78792070d5567801e645.jpg

4da06f6fd01f8d69957e3e86ab3600ce.jpg

a35d9440ad96b4f88de5584483d2281d.jpg

ea23f9a0f1f897a8d2d2c8bb81dbedb6.jpg

Tony

6 Comments

Filed under biking, cold weather biking, commuter biking, Exercise, exercise benefits, regular bike riding, safe biking

Happy Birthday – Einstein – Belated

While my ignorance of physics is nearly pristine, over the years, I have run across a number of quotes from him that I thought were really fine. Herewith, some birthday celebration quotes:

 

1dbf57a5bda004729413fea79f57be11.jpg

As a bike rider, I couldn’t possibly overlook this one. I also have this poster framed in my living room.

Albert-Einstein1.jpgthe-world-is-a-dangerous-place-to-live-not-because-of-the-people-who-are-evil-but-because-of-the-people-who-don_t-do-anything-about-it.pngalberteinstein_tuesdaysthoughts.jpg8c7431a62f7eb21593e514e7adb1b25f.jpg

These are just a few that I like. Please feel free to offer anything that you found particularly meaningful.

Clearly my ignorance of physics rivals my ignorance of Einstein as his B’day was March 14th.

Tony

2 Comments

Filed under biking, Einstein

Use exercise to help depression – WebMD

I have done a number of posts on depression – a mood disorder very common and often misunderstood. One of the first things you need to know about depression is that it is a disorder of cognition not just mood, according to Robert D. Edger, M.D. speaking before Northwestern Memorial Hospital’s Healthy Transitions Program® . You don’t just buck  up or keep smiling to get rid of it. You usually need a medical intervention. Statistics show that possibly 75 percent of sufferers do not get medical help.

btd-22012

Here are my pup and me riding in Chicago’s annual Bike the Drive up Lake Shore Drive. A bike is a super tool for fighting depression.

Here are a few suggestions from WebMD that at least offer some relief from depression. Needless to say, I was happy to see that, once more, exercise casts some light into the darkness of this situation.  Click on the link to read them all. Continue reading

3 Comments

Filed under biking, depression, Exercise, exercise benefits

Bike love ❤️

I just ran across these in my web wanderings and wanted to share them. If you ride a bike you get it. If you don’t, maybe you should consider it.

16406453_742668745883560_3931205227697730878_n.jpg

16508546_743370302480071_3360364877329146011_n.jpgidade.jpg15822705_238722553222249_8063620968037405229_n.jpgDSCF6189.jpg

 

 

16114557_1201140929982197_7857648765288979303_n.jpg10923498_1767688760125162_5538330729216291079_n.png

13615437_570093746506378_703570100900407925_n.jpg

Maybe this is actually a yoga picture, or gymnastic shot more than a bike one, but I loved it.

10991156_10152964643771998_6255791869651450667_n1.jpg

Tony

3 Comments

Filed under biking, cardio exercise, Exercise, exercise benefits, regular bike riding

Famous people born today – January 26

General Douglas MacArthur, Paul Newman, Angela Davis, Wayne Gretzky, Eddie Van Halen, Jules Feiffer and Ellen DeGeneres were all born on January 26.

Oh, yes, and one not so famous. It’s also my birthday. I am now 77 years old. I am happy to say that I feel great and am healthier than I was 20 years ago when I toiled in the working world.

994966_10151903053694011_1693749578_n.jpg

This is my birthday picture from last year. It’s the only one I have that’s decorated.

This is from my birthday blog post last year:

One of the main reasons I feel like I have things so together is this blog. I started writing it in March of 2010 with a partner who has since left for other pursuits. From the beginning, I discovered a focus. At first it was simply trying to keep my weight down. I learned portion control and serving size. This Italian guy was surprised to learn that a “serving” of pasta was not a 10 inch plate heaped with spaghetti noodles smothered in tomato sauce. No, a serving of pasta is about the size of a baseball. Incredibly, that was a revelation to me. But I put the information to use. I began to reduce my portions accordingly. I am not going to recount all the lessons I learned in the past nearly six years, but if you want to get control of your weight, check out my Page – How to Lose Weight – and Keep it Off. Continue reading

10 Comments

Filed under 77th birthday, aging, biking, Exercise, successful aging

How to make exercise resolutions stick – The Gov

I am pretty much a believer that the words, “I’m from the government and I’m here to help,” are contradictory.  However, every once in a while when it comes to the subject of health, government agencies can prove helpful. I think one of the keys to living a long and healthy life is to exercise regularly.

Following are suggestions from the National Institute of Diabetes and Digestive and Kidney Diseases NIDDK).

btd-22012

This is me riding my bike, an exercise that I love. If you find one you will look forward to doing it and very likely continue.

Continue reading

Leave a comment

Filed under exercise benefits, exercise resolutions, New Year Resolutions

Cold Weather Cycling Tips

Regular readers know that I ride year ’round here in Chicago. Through November, we barely cracked 40 degrees F which didn’t call for much extra prep beyond gloves and ear covering. Come December, however, with the advent of the 30s and below a whole new dimension of cycling wear opens up. Whether you ride a bike or not, I think you will find some useful info here.

From the Toronto Star

A recent Wall Street Journal had a cleverly written item on Your Outdoor Sports Survival Guide, by Jason Gay. He aptly describes “the maniacal joy of Survival Season,” and observes “Nobody looks suave playing sports in the freezing cold. If you are doing it correctly, you look a little unhinged and suspicious. Are you going to play golf…or rob the Bank of Alaska?”
Continue reading

8 Comments

Filed under biking, cold weather, cold weather biking, cold weather exercising, Exercise, outdoor exercise

Recreational, commuter biking lower cardiovascular disease risk – AHA

As an enthusiastic bicycle rider and supporter of the exercise, I was really pleased to see the results of the American Heart Association studies. Here is a summary:

    •    People who bike regularly, either recreationally or as a way to commute, appear to have a lower risk of cardiovascular illness, according to studies conducted in Denmark and Sweden.
    •    Middle-aged and older Danes who took up biking and stuck with it had a 26 percent lower risk of developing coronary artery disease, compared with non-bikers.
    •    In Sweden, those who regularly biked to work were less likely to develop high blood pressure, high cholesterol, pre-diabetes and obesity — key risk factors for cardiovascular illness.

bikingpictures08 copy.jpg

Here I am riding on Chicago’s Northerly Island in my retirement.

People who bike regularly, either for pleasure or as a way to commute, appear to have a lower risk of cardiovascular disease, according to two separate studies published simultaneously in the American Heart Association’s journal Circulation and Journal of the American Heart Association, the AHA/ASA’s Open Access Journal. Continue reading

Leave a comment

Filed under American Heart Association, biking, cardiovascular diseases, cardiovascular health, commuter biking, regular bike riding

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.

78484731_t670x470.jpg

“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

1 Comment

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

The joy of cycling …

Just thought I would share some of these with you.

Maybe they will inspire you to get out there and pedal some. It couldn’t hurt.

tumblr_mfbbcjVKGL1qcomnno1_400

c83426d5071cf88ee4e12630f909ae00.jpg

BhdcRALIYAA_KQI.jpg

d504168d177401d060895db819e989eb.jpg

f8af81133ba7a36cf02456229a3bce25.jpg

Yes, I went for a ride after I posted this.

Tony

5 Comments

Filed under biking, Exercise, safe biking, summer biking