Friday, March 23, 2012

Urban Transport: Bicycling: Health Benefits


Article source: adultbicycling.com

Health Benefits of Cycling, written by Jerry Travers ??
There are many health benefits that are associated with cycling. Let's look at a few of the major benefits:
Cycling is one of the easiest ways to exercise
You can ride a bicycle almost anywhere, at any time of the year, and without spending a fortune. Many people are put off doing certain sports because of the high level of skill that seems to be required, or perhaps because they can?t commit to a team sport due to time pressures. Most of us know how to cycle and once you have learned you don?t forget. All you need is a bike, a half an hour here or there when it suits, and a bit of confidence.
Cycling builds strength and muscle tone
Contrary to normal perceptions, cycling is not a fitness activity that solely involves the legs. Cycling builds strength in a holistic manner since every single part of the body is involved in cycling.
Cycling increases muscle tone
Cycling improves general muscle function gradually, with little risk of over exercise or strain. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. You will gradually begin to see an improvement in the muscle tone of your legs, thighs, rear end and hips.
Cycling builds stamina
Cycling is a good way to build stamina. It is very effective in doing so,
because people enjoy cycling and they wouldn?t really notice that they have
gone farther the last time they went cycling.
Cycling improves cardio-vascular fitness
Cycling makes the heart pound in a steady manner and helps improve cardio-vascular fitness.? Studies have shown that cycling to work will increase cardiovascular fitness by 3-7%. Cycling uses the largest muscle groups the legs, raising heart rate to benefit stamina and fitness.
Cycling eats up calories
Cycling is a good way to lose those unwanted pounds. Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year. Since it helps build muscle, cycling will also boost your metabolic rate long after you?ve finished your ride.
Cycling improves heart health
According to the British Medical Association, cycling just 20 miles a week can reduce the risk of coronary heart disease by 50%. A major study of 10,000 civil servants suggested that those who cycled 20 miles over the period of a week were half as likely to suffer heart disease as their non-cycling colleagues.
Cycling improves coordination
Cycling is an activity that involves the whole body. Therefore, arm-to-leg, feet-to-hands and body-to-eye coordination are improved.
Cycling reduces stress
Any regular exercise can reduce stress and depression and improve well being and self esteem.? Cycling outdoors is also a good way to be one with nature and to feel the breath of the earth. It takes one?s mind out of everyday-life stress and rejuvenates his soul.

Article source: cyclehelmets.org

The Health Benefits of Cycling

Cycling for health and fitness

It is widely acknowledged that cycling is one of the best ways for people to achieve good health and fitness. People who cycle regularly live longer than those who do not and lead healthier lives (Paffenbarger, Hyde, Wing and Hsieh, 1986). This simple fact means that cyclists cannot possibly be more vulnerable than the population at large to life-threatening injuries such as head injury.
Indeed, cycling regularly to work (and, by extension, to school and on other regular journeys) has been shown to be the most effective thing an individual can do to improve health and increase longevity, and this applies even to people who are already active in sport and other physical activities (Andersen, Schnohr, Schroll and Hein, 2000). Cyclists typically have a level of fitness equivalent to being 10 years younger (Tuxworth, Nevill, White and Jenkins, 1986). A UK parliamentary health committee has noted:
?If the Government were to achieve its target of trebling cycling in the period 2000-2010 ? that might achieve more in the fight against obesity than any individual measure we recommend within this report.? (TSO 2004)
The health benefits of cycling outweigh the risks (BMA, 1992) by a substantial margin. Estimated benefit:cost ratios range from 20 to 1 to more than 77:1 (Hillman, 1992; Rabl and de Nazelle, 2011; Rojas-Rueda et al, 2011). Safe though cycling is by comparison with other common activities, it has been shown that cycling becomes safer still the more people who do it - for a doubling in cycle use, risk decreases by a third (Jacobsen, 2003; Robinson, 2005b)
However, the converse of the above is also true. If fewer people cycle, perhaps because they have been deterred by cycle helmet laws or the exaggerated claims sometimes made to promote helmet wearing, then the health loss to both individuals and society is considerable, whilst those who continue to cycle will be at greater risk. It is likely that few people who quit cycling recover the loss of health benefits through other activity.

Principal references

Frob?se, 2004
Cavill and Davis, 2007

Health benefits

Below are summarised some of the health benefits of cycling, for the individual and society as a whole. Many of the benefits are not unique to cycling but are a consequence of moderate physical activity. In several cases, however, cycling enables that benefit to be achieved more easily, more widely or more effectively.
This should not be regarded as an authoritative treatment of the subject, relying as it does on the primary sources (Frob?se, 2004; Cavill and Davis, 2007) referenced below. Those sources provide much more detailed information and full references.

Immune system

The immune system serves to protect the body from infections and diverse systemic diseases. Studies show that moderate activity, such as cycling, strengthens the immune system and thus contributes to a healthy life. It can also increase activity against tumour cells, assisting the prevention of related illnesses.

Muscles

Humans have several hundred muscles, which have to be used regularly in order to maintain fitness and health. A week of inactivity reduces the strength of the muscular system by up to 50% and can harm them long-term. This is particularly true for older people as aging causes muscles to shrink.
During cycling, most of the body's muscles are activated. The leg muscles are responsible for the pedalling movement; the abdomen and back muscles stabilise the body on the cycle and cushion external influences; and the shoulder-arm muscular system supports the body at the handlebars. All this trains and tightens up the muscular system, making it stronger and able to function efficiently.

The skeletal system

This is the body's supporting framework, held together by muscles, tendons and ligaments. Exercise and the accompanying strain on the skeletal system strengthens it and increases mobility. Cycling has a positive effect on bone density and strength. Moreover, a muscular system strengthened by cycling supports and protects the skeletal system.

Spinal diseases and back pains

Posture when cycling is optimum, and the cyclic movement of the legs stimulates muscles in the lower back, where slipped discs are most likely to occur. In this way the spine is strengthened and secured against external stresses. In particular cycling can stimulate the small muscles of the vertebrae which are difficult to affect through other exercise. This can help reduce the likelihood of back pains and other problems.

Joint protection

Cycling is especially good at protecting and feeding cartilages as the support given by the bicycle means that the forces that act as a result of body weight are significantly reduced. The circular movement of cycling assists the transport of energy and other metabolic produces to the cartilages, reducing the likelihood of arthrosis.

Balance and equilibrium

Physical activity serves as a regulator to relieve the stress that is common in current lifestyles. It produces the balance between exertion and relaxation which is so important for the body's inner equilibrium. Cycling is especially ideal for this process, countering stress in two ways: by satisfying the need for activity where people lack movement or exercise; and by balancing out increased strain, particularly mental and emotional.

Mental stress

Cycling has a considerable relaxing effect due to its uniform, cyclic movement which stablises the physical and emotional functions of the body. This counteracts anxiety, depression and other psychological problems. The exercise also controls hormonal balance.

Oxygen and circulation

Oxygen is vital for all biological organisms and the basic prerequisite for the respiratory processes of humans. Respiration is often impaired by adiposity and lack of exercise. Among other things, regular physical activity strengthens the respiratory muscles, which leads to improved ventilation of the lungs and thus has a positive effect on oxygen exchange. Enormous positive health effects can be achieved in energy uptake and processing, through moderate cycling.

Heart and cardiovascular diseases

The heart is one of the most important organisms for a healthy life but can be damaged by inactivity. Cycling is ideal for training the heart to be stronger which results in less stress of the heart. All the risk factors that lead to a heart attack are reduced and regular cycling reduces the likelihood of heart attack by more than 50%.

Body weight, adiposity and obesity

Cycling is ideal for targeting these problems as 70% of the body's weight is borne by the saddle, thus enabling people who could not otherwise move easily to exercise to increase their physical fitness and stimulate fat metabolism. Cycling also contributes to weight reduction by burning energy.

Body fat and hypercholesterol

Cycling can train the organism to use up fat reserves and also changes the cholesterol balance, favouring the protective kind over that which is threatening to health. As body weight reduces and cholesterol is optimised, a protective mechanism is enabled by continuing to cycle. Regular exercise during youth is a prevention factor against excessive body weight in adults.

Blood pressure

Moderate cycling can prevent, or at least reduce, high blood pressure and so help to avoid stroke or damage to the organs. Blood pressure is also reduced by a lower heart rate, which is a result of regular cycling.

Cancers

Regular physical activity has been shown to reduce the risk of colon, breast, prostate and pancreatic cancers, and possibly lung and endometrial cancers too.

Stamina

Cycling is especially good for aerobic exercise as the strain on the body is less than in other endurance sports. Improved stamina reduces tiredness and fatigue and promotes a sense of well-being..

Beauty and attractiveness

Beauty and attractiveness are much linked to body shape and condition. Cycling can positively influence these by controlling body weight and muscular form. Skin also benefits from the metabolic processes that are stimulated. In addition, cycling affects physical feeling which influences the perception of others.

Physical workout

In addition to regular moderate exercise, the body benefits from more demanding activity from time to time, which improves fitness and provides greater diversion from everyday problems. Cycling can provide more intensive activity as easily as by pedalling faster or harder.

Quality of life

Physical activity has a direct effect on well-being and health. Cycling has numerous advantages that can directly affect quality of life, as it provides benefits both physically and emotionally. Regular exercise, taken as an integral part of daily life, is needed to permanently enhance the quality of life.

Secondary benefits

More cycling, especially as an alternative to motor vehicle travel, would bring substantial health benefits for society as a whole due to improved air quality, reduced noise and danger, and greater independence for children.

References

Andersen, Schnohr, Schroll and Hein, 2000 - Andersen LB, Schnohr P, Schroll M, Hein HO, 2000. All-cause mortality associated with physical activity during leisure time, work, sports, and cycling to work. Arch Intern Med 2000 Jun 12;160(11):1621-8.BMA, 1992 - Cycling towards health and safety. British Medical Association ISBN 0-19-286151-4.1992.Frob?se, 2004 - Frob?se I, 2004. Cycling and health compendium. Wellcom / Selle .Hillman, 1992 - Hillman M, 1992. Cycling and the promotion of health. PTRC 20th Summer Annual Meeting Seminar B, pp 25-36.

See also


??Link?? League of American Bicyclists
Where you can get a host of information ranging from bicycle maintenance, to rules of the road, to tips for commuters, to whatever you need to know about bicycling. Where the latest information on bicycle events is posted and where you can learn what bicycle friendly communities are doing across the country.

??Link?? National Center for Bicycling and Walking
NCBWis an advocacy organization supporting bicycle friendly and walkable communities across North America. The mission of the National Center for Bicycling and Walking is to change the way communities are planned, designed, and managed to ensure that people of all ages and abilities can walk and bike easily, safely, and regularly.

??Link?? Bicycle Helmet Safety Institute
A great resource for everything you need to know about bicycle helmets. Including a consumer?s guide to buying a helmet, state laws pertaining to helmets, and a step by step method to assure that you are wearing your helmet in a proper fit.

??Link?? Pedestrian and Bicycle Information Center
On this site you can get information on bicycling basics, bicycling solutions and bicycling resources.

??Link?? Senior Cycling
Senior Cycling is a touring company geared toward seniors (over 50). They offer a wide range of tours for bikers of all levels from beginners to advanced. Visit this site to find a schedule of tours, information on accommodations and more.

Source of information: FHWA

Health and Environmental Benefits of Walking and Bicycling

Over the years researchers have tried to determine the benefits of walking and bicycling on environmental (e.g., vehicle emissions and fuel use reductions) and health (e.g., physical activity and body-mass-index) measures. The following References list summarizes these research reports and describes what types of measures the authors quantified. The measures include:
  • Fuel--fossil fuel use
  • Emissions--CO2 (carbon dioxide), CO (carbon monoxide), NOx (nitrogen oxides), and VOC (volatile organic compounds);
  • Congestion--roadway congestion at peak travel times;
  • VMT--vehicle miles traveled;
  • Health--a general category for health measures (e.g., body mass index or increased physical activity).

References

Research with Environmental and Physical Health Measures

  • Active Transportation for America
    Rails to Trails Conservancy, 2008
    This report forecasts the fuel, health, economic, and monetary benefits of increased walking and bicycling.
    Measures: fuel, emissions (CO2, CO, NOx, VOC), VMT, health
  • New Data for a New Era: A Summary of the SMARTRAQ Findings
    Lawrence D. Frank et al., 2007
    This report links land use, transportation, air quality, and health in the Atlanta region.
    Measures: fuel, emissions (CO2, CO, NOx, VOC), VMT, health
  • Quantifying the Benefits of Nonmotorized Travel
    Todd Litman, 2004
    Investigated the opportunity for walking and bicycling to address congestion reduction, environmental and social benefits.
    Measures: fuel, emissions, congestion, health
  • Valuing the Benefits of Cycling
    SQW Limited, 2007
    A study from the United Kingdom that estimates health, congestion, emissions, and monetary benefits of bicycling.
    Measures: fuel, emissions (CO2), congestion, health

Research Measures that Focus on Environmental Benefits Only

  • Interim Report to the U.S. Congress on the Nonmotorized Transportation Pilot Program SAFETEA-LU Section 1807
    US Department of Transportation, 2008
    Calculates the vehicle miles avoided in the four Pilot Program communities.
    Measures: VMT
  • Saving Oil and Reducing CO2 Emissions in Transport: Options and Strategies
    International Energy Agency, 2001
    This international report estimates CO2 savings for various conservation strategies including nonmotorized transportation.
    Measures: emissions (CO2)
  • The Environmental Benefits of Bicycling and Walking: FHWA Case Study #15
    FHWA-PD-93-015
    Federal Highway Administration, 1993. (Out of Print)
    Examines emissions displaced based on data in 1991 and projects future emissions savings for the year 2000.
    Measures: fuel, emissions (CO2, CO, NOx, VOC)
  • Bicycle Transportation for Energy Conservation
    DOT P-80-092
    US Department of Transportation, Office of the Secretary, 1980 (Out of Print)
    This study the potential energy conservation with increased rates of bicycling.
    Measures: fuel, emissions (CO, NOx), VMT
  • Many Pathways from Land Use to Health
    Lawrence D. Frank et al., 2006
    Evaluated walkability and health-related outcomes in King County, Washington.
    Measures: emissions (VOC, NOx)

Research Measures that Focus on Physical Health Only

  • Walkability and Body Mass Index
    Ken R. Smith et al., 2008
    Correlates walkability indicators with body mass index.
    Measures: health
  • Does the Built Environment Influence Physical Activity
    Transportation Research Board and Institute of Medicine, 2005
    A joint study committee of the Transportation Research Board and the Institute of Medicine has recommended research strategies to gain practical guidance on cost-beneficial investments and changes in the built environment that would encourage increased levels of physical activity.
    Measures: health

Economic Health Benefits Of Bikes For Commuting

A study published in the scientific journal Environmental Health Perspectives shows that swapping your car for short trips and replacing them with mass transit and active transport provides major health benefits. The study will be presented to the American Public Health Association in Washington, D.C. $3.8 billion per year are saved in avoided mortality and reduced health care costs for obesity and heart disease by replacing half of the short journeys with bicycle trips during the warmest six months of the year.
The researchers calculated that an estimated $7 billion including 1,100 lives from improved air quality and increased physical fitness can be saved each year by applying these measures.
Jonathan Patz, director of the Global Health Institute at the University of Wisconsin-Madison says that changing from cars to bicycles for five-mile trips is a win-win situation. He adds: "We talk about the cost of changing energy systems, the cost of alternative fuels, but we seldom talk about this kind of benefit."
Researchers first identified the reduction of air pollution that could be achieved from eliminating short car trips in 11 metropolitan statistical areas in the upper Midwest.
The study of the largest 11 metropolitan statistical areas in the upper Midwest began by identifying the air pollution reductions that would result from eliminating the short auto trips.
Co-author Scott Spak, previously working on the study at US-Madison and now at the University of Iowa, said that a small average reduction in very fine particles that lodge deep within the lung and have repeatedly been associated with asthma and deaths caused by cardiovascular and pulmonary diseases was a major source of health benefits. In the U.S., 8.2% of the population suffers from asthma. Spak added: "The reductions tend to be much larger during high pollution episodes, and even small changes reduce a chronic exposure that affects the 31.3 million people living throughout the region - not just in these metropolitan areas, but even hundreds of miles downwind."
The projected prognosis of the study showed that 433 lives could be saved due to the reduction in fine particles.
In the next step researchers assessed the health benefits of using a bicycle on short trips during the most feasible six months for cycling with optimum weather.
Leading author Maggie Grabow, a Ph.D. candidate at UW-Madison's Nelson Institute, who will also present the study to the American Public Health Association in Washington, D.C. states:
"Obesity has become a national epidemic, and not getting exercise has lot to do with that. The majority of Americans do not get the recommended minimum level of exercise. In a busy daily schedule, if that exercise can automatically occur while commuting to work, we anticipate a major benefit in stemming the obesity epidemic, and consequently a significant reduction in type II diabetes, which is a deadly epidemic in its own right."
Patz, an environmental health specialist in the Department of Population Health Sciences comments that overall, the study did not include the financial savings made due to the reduction in using cars and therefore benefits of eliminating short car journeys could be underestimated. Neither did the study attempt to account for the health benefits of the 'saved' car journeys that would be replaced by walking or using public transport, both of which provide an additional amount of exercise.
Although Patz acknowledges that eliminating all short car journeys is unrealistic, he says that riding bikes as a method of transport is gaining popularity in the U.S., and points out that about 50% of short trips are made cycling in some Northern European cities asking, "If they have achieved this, why should we not think we can achieve it too?"
He states that in the last few years Chicago and New York as well as other cities have injected substantial resources into the bicycle infrastructure adding that this new study should further motivate other cities to make their surroundings more bicycle-friendly by providing better parking opportunities, fit bike racks on buses and trains and build more bicycle lanes and in particular separate bicycle paths. He says: "Part of this is a call for making our biking infrastructure safer. If there are so many health benefits out there, we ought to try to redesign our cities to achieve them without putting new riders at risk."
A reduction in the use of fossil fuels also includes reducing car usage, both of which benefit the climate, says Patz, adding:
"Transportation accounts for one-third of greenhouse gas emissions, so if we can swap bikes for cars, we gain in fitness, local air quality, a reduction in greenhouse gases, and the personal economic benefits of biking rather than driving. It's a four-way win."
Written by Petra Rattue

Source: http://transportbox.blogspot.com/2012/03/bicycling-health-benefits.html

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