If one of your resolutions for the new year was to start exercising more, a recent study suggests that bicycling is the best place to begin. According to a study by Appalachian State University researchers, which was published in Brain, Behavior and Immunity, runners were more likely to incur poor health effects after a period of intense activity than were bicyclists.
After only three days during which individuals engaged in periods of intense activity of biking or running, the long-distance runners overall had more muscle soreness, damage and inflammation than cyclists. This isn’t too surprising to most, since running requires greater impact on the knees, ankles and back. But more surprising is that running had a greater negative impact on the immune system overall than biking.
According to principle investigator David Nieman, who is a marathon runner, part of the damage is due the interesting contracting and lengthening of muscles, which he compares to doing a pull-up while someone else is pushing you down:
“Every time your heel hits the ground, there’s a bit of muscle contraction with lengthening that goes on, which is where the muscle gets damaged,” Nieman said. He further suggested that runners switch up their routine, occasionally biking to preserve their muscles.
Biking is a great activity for older adults because it requires minimal stress on the joints, especially the knees, which are a common area of concern for many adults. If you’re living with hearing loss but want to give bicycling a go, here are a few quick tips to make sure you stay safe.
Bicycle safety if you have hearing loss
- Invest in handlebar mirrors that allow you to see cars and other bikers and joggers behind you – just like those on cars.
- Make sure to always wear your helmet, as well as protective gear for elbows and knees in case of an accident.
- Don’t bike on streets. Instead, head to a local park that has trails and is relatively quiet.
- Bring a friend for safety, but don’t expect to be able to have conversations while you bike! Instead, take frequent breaks for water and conversation. You’ll be able to hear and speechread better if you’re chatting with your friend face-to-face.
- Avoid riding too fast, which causes higher wind noise.
- Keep a safe distance between yourself and other bicyclists.
