Cycling is one of the healthiest low-impact exercises around, and one that’s perfect for families to do together. Of course, as with any activity that involves reaching speeds of anywhere from 10 to 25 miles per hour, certain risks are involved. But with a little preparation and caution, you and your family can hit the road for a safe, fun ride.
To learn more about the joys of cycling and the importance of preparation and safety, Systemwide spoke with José A. Grimaldo, Jr., of the Texas Engineering Experiment Station. The assistant director of the Thomas and Joan Read Center for Distribution Research and Education, Grimaldo is also a USA Triathlon Level 1 certified coach and faculty co-advisor for Texas A&M University’s triathlon team.
There are many physical advantages to cycling. It’s high in cardio development and great for aerobic strengthening. It has little impact on joints and ligaments, assuming your bike fits properly. You burn a lot of calories cycling, so it’s a good way to lose weight.
But cycling also has a lot to offer mentally. It can help you build self-esteem, and, depending on your routes, it provides a great opportunity to be outdoors. And if you join up with a local bike group or with friends, it can offer a chance to build camaraderie.
Visit your local bike shop. Test ride a couple of bikes and see which one fits. Ask the bike expert for his or her input for proper use of specific models or types of bikes. You don’t want to purchase a road bike if you plan on riding mostly trails.
Proper fit is key. Getting a proper fit for a bicycle can make the difference for a rider who is plagued with chronic injuries.
Do not cut corners when it comes to investing in the most critical piece of equipment, the helmet.
Whenever possible, don’t ride alone. Use the buddy system or carry a cell phone in case of emergencies.
When it comes to your children, make sure you assess their age. Training wheels are a great way to start. Do not purchase a bike that’s too big, thinking your child will grow into it. Proper fit is important for children, too.
Never compromise safety when it comes to your children. A helmet should not be optional. Choose one that is bright in color for high visibility, and make sure it meets certification standards. A good source for more information is the Bicycle Helmet Safety Institute (BHSI).
If you take your children riding on the streets, one parent should ride in front of the children and the other should ride in back. If you’re a single parent and you want to be able to enjoy riding with your children, you should ride on the street with traffic while your children ride on sidewalks or closer to the curb. This is a good idea even with two parents riding.
A bicycle on the road is considered to be a vehicle. Always approach all intersections with caution, and teach your children the proper hand signals while bike riding.
Most importantly, have fun!
H.E.A.D.s Up is a monthly column that features articles on a wide array of Health, Exercise And Diet issues. Information for these articles is provided by health and wellness professionals from throughout the A&M System. If you have questions or story ideas for this column, email Ruth McMullan.