Chronic diseases, such as heart disease, cancer and type 2 diabetes are among the leading causes of death in Canada (Alberta Government, 2021). Fortunately, there are many steps we can take towards reducing our risk and prevention of these diseases, such as increasing our physical activity. The Canadian physical activity guidelines recommend at least 150 minutes of moderate-to-high intensity, aerobic activity each week (Canadian Society for Exercise Physiology, 2021). Meeting or exceeding these guidelines is associated with a lower risk of cardiovascular disease, hypertension, weight gain, type 2 diabetes and various types of cancers (Canadian Society for Exercise Physiology, 2021). One fun way we can achieve these aerobic recommendations is through bike riding!
Cycling is an easy way to both get active and get outdoors. Not only will it help to improve your cardiovascular fitness but the gentle, low-impact movement can also help decrease pain due to conditions such as osteoarthritis. Cycling has been found to reduce the risk of heart disease, stroke, type 2 diabetes, high blood pressure, colon and breast cancers, weight management and improve cognitive function in older adults (Oja et al., 2011). One study by Hoevenaar-Blom et al. found that cycling up to 3.5 hours/week reduces cardiovascular disease risk by 20% (2010). Cycling to work is associated with an increased VO2max and an increase in HDL cholesterol (Tjelta et al., 2010, as cited in Oja et al., 2011). Even a few km a day will help contribute to lowering your chronic disease risk.
Contact me and let me create an individualized plan to address your specific needs and enhance your overall wellbeing. Call us today at 403.229.0129 or email me here.
Crystal Bartkowski
Certified Athletic Therapist