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Health Benefits of Regular cycling

They say you can never forget to ride a cycle, so maybe now is the time to hop on and see the benefits that regular cycling has on your overall health says Deepthi Velkur

We often hear people making excuses for not finding time to indulge in some form of physical activity or they find themselves too tired to move a muscle after a hard day’s work, but, we often forget the benefits of performing a regular physical activity. Doing something physical keeps us active and reduces the risk of developing a serious health condition associated with our sedentary lifestyles. There are many ways to improve our lifestyle, but nothing can beat cycling.

Cycling is a low-impact exercise which is healthy, fun and enjoyable for people of all age groups. It makes for a fun group activity to do with friends and family and really helps spend quality time with them.

Taking your bicycle to work (big dependency on traffic and weather here!) or even to the store close by is an excellent way of building a regular exercise routine into your daily routine and it helps the environment too!

Riding a bicycle every day can turn the wheel of our lives for the better. How you ask? Read on to know more:

Improves your cardiovascular function: Cycling being an aerobic activity makes your heart, lungs and blood vessels to work out as well. Regular cycling helps bring down your blood pressure, lowers your calorie count limiting your chance of being overweight and increases the heart rate thereby pumping blood to the rest of the body.

Promotes weight-loss and tones the muscle:Cycling is an effective routine to do if you want to lose weight. It helps burn calories and works on multiple muscle groups such as quads, hamstrings, calves, biceps, glutes, shoulders, and back muscles. The number of calories you burn during a cycling activity ranges from 400 – 1000/per hour depending on the intensity with which you ride. So, in addition to losing fat, you will also tone your muscles.

Improved Posture:When we cycle, we end up doing a lot of balancing without even being aware of it. This balancing act helps improve our posture, develop better full -body coordination and strengthens our upper body muscles.

Reduced Stress: Any form of physical exercise brings down your stress and so does cycling. It keeps your mind healthy, helps to introspect your problems with a calm mind and you feel less helpless in dealing with your problems.

Improved mental well-being: Any aerobic activity releases endorphins and the adrenaline rush uplifts your mood making you have a happier outlook on life, boosts confidence that comes from accomplishing new goals you set for yourself.

You sleep better: Cycling boosts your sleep quality and is especially effective for those suffering from insomnia. Try riding a bike in the evenings as this is known to help you sleep better. However, you can also ride in the morning as it will keep you active through the day and help you fall asleep quicker at night.

Kind to the environment: Riding a cycle doesn’t require you to burn fuel – you protect the environment by decreasing pollution and lowering the demand for fuel. World over, several countries are encouraging their citizens to ride to and from work or school. It is definitely a healthy and sustainable option.

As a child, most of us would get out on our cycles and feel the road flying beneath our wheels; it reminds us of a feeling of freedom and release. That doesn’t get old. It’s still there. Riding around corners and whizzing past with the wind in your face makes you feel like a kid again.

So, there you have it – researchers have me convinced that cycling will add days to my life, and the child inside me has learned that it adds life to my days. Both are valuable lessons.

So, let’s all keep moving and keep discovering.

ABOUT THE AUTHOR

 

Deepthi Velkur is a former sprinter who is trying her hand at various sports today. A tennis fanatic, who believes that sleep should never be compromised.

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Leadership Lessons from a Marathon

Marathon’s do more than just test your endurance, they give you valuable leadership lessons writes Nandini Reddy

Everyone takes to marathon running for different reasons. Some do it for health purposes, some for passion and some for the challenge they offer. But if you pay closer attention you will realise that it offers you important leadership lessons that you can apply back to your team and business.

Here are the five leadership lessons every marathon teaches you

Determination to execute an idea

Your decision to run a marathon most of the time happens out of the blue. Many runners start from zero at the beginning of a year and end up cracking goal timings by the year end marathon. This achievement usually has relentless training and a methodical plan. In a professional context this applies to executing projects and ideas. Methodical planning, goal-setting and time management are qualities you learn on the running track and can be applied to your work. Focus on the plan and commitment to achieving goals can also be replicated in a work situation.

Step wise approach

When you start training, you begin with a run walk combination and then slowly progress to running short distances then running for a longer time and then finally to running a fully marathon. This step wise approach helps you reach the ambitious goal of completing the distance of 42kms. This same logic applies to teamwork on projects in the office which requires a step-by-step approach to measure progress.

Encouraging others

When you trying to finish such a competitive and high endurance event, encouragement goes a long way. During marathons shouts of encouragement from spectators along the way and even fellow runners can boost your energy when you are struggling along the course and help you cross the finish line. In a corporate environment people spend more time pulling each other down rather than encouraging each other. Only when we mutually encourage each other’s progress can we build a positive work environment.

Avoiding Burnout

Runners know the importance of rest and recovery in between their rigorous training sessions. Injury can lead to frustration. Similarly, in a work situation if we need to achieve our goals for a project you cannot over stress your team and expect high quality work. You need recovery breaks that energise the team and as a runner you will understand the importance of these breaks.

Achieve and Repeat

Its never enough to run a single marathon. Every time you cross the finish line you will be itching to run the next. Marathoners hardly ever say that they never want to run another marathon. Even as they are receiving their medals for completing a marathon, their mind is already planning for the next one. This attitude is important at work and that sort of motivation keeps the creative juices of your team flowing and always ready to take on challenges at work.

Finally, if runners didn’t have fun they would never run. The same applies to your work, if you and your team have fun on the job you are less likely to have attrition and will achieve better results on each project.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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The relationship between sleep and running

Sleeping well and for the right amount of time can increase your running stamina, writes Nandini Reddy

We live in a hyper active culture that has us on our toes constantly. We have over committed our time an energy to a a ton of obligations. But the most important factor that needs to remain unchanged irrespective of our lifestyle is the number of hours we sleep. You have probably read that you need 8 hours of sleep but it is highly likely that you are clocking in less than 5 hours a night. As a runner, sleep is as important as nutrition and exercise.

Maybe if we understood why we need to sleep then we can be more convinced to actually give it the attention it needs.

Weight Loss

A regular sleep schedule can do wonders for your weight loss efforts. When you get less sleep your hunger hormones run haywire making you carve food at the wrong times or feeling less sated after a meal. All marathoners tend to carb load before a race but if you don’t get enough sleep then the glycogen energy reserves that you need for the race will not build up properly and you will hit the fatigue wall sooner than you expect.

Body Repairs

Distance runners need sleep to ensure that their muscles recover from their training. It was observed in a research that athletes who got enough sleep showed a marked improvement in their running performance. While you sleep, the growth hormone is released when you are in deep sleep which helps recover your body. This hormone is essential to help the body rebuild from the affects of workouts. The growth hormone also helps in converting fat to fuel and keeping your bones strong. Too little sleep means you will feel more stressed and your recovery time will also increase.

Water Re-absorption

While you sleep, the kidneys help in establishing the water balance in your body. When you run in summer and sweat a lot, there is a high risk of dehydration. Just drinking more water is not the solution to ensure your body stays hydrated. It is also important to let the kidneys do their work to balance the sodium, electrolytes and water in your body. Dehydration can lead to fatigue and muscle pain. So a good night’s sleep can do wonders to ensure that you are not dehydrated and your body electrolytes are in balance every morning.

Mental toughness

Sleep helps clear your mind and improves your concentration and helps you run with a clear mind. Sleeping better also improves your ability to analyze training plans and race day performance. A mentally tough runner can overcome every hurdle that he might encounter during tough races.

Maintaining a Schedule 

You need to set a sleep schedule. It will take you up to four weeks to get habituated to it but if you can set up a schedule then you will see that all other things will also fall into place. You will start to eat and train at a scheduled time. Sleep also helps you combat pre-race anxiety, improve your memory and decision making ability.

You might be able to get by with a few nights of bad sleep in a month but on the whole you need to have a sleep schedule that you stick to if you want to improve your running performance.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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The Challenge of being Healthy

From being engrossed in her books to winning cycling and duathlon events, Dr Sruti Chandrasekaran has come a long way in her fitness journey. She shares her story with us.

The Early Days

I was never a fitness person during my years in school. I was the class nerd who would only study and participate in academic competitions. Any kind of sports was my arch enemy! I abhorred Physical Training period and also skipped assembly if there was anything related to sports happening then. My entire lack of interest in any sort of sport related activity was because of the physical effort it involved. I was so unfit in my school and college days but I topped my tests and joined medical college. That was the the first time I walked on a regular basis.

My college was in Kilpauk (KMC) and I used to get down at Chetpet and walk for 800m to college. Those 800m were an incredible physical challenge for me. Apart from that I had no exercise during my 5 1/2 years of medical school. My books took up all my attention and energy. I always was on the chubby side ( to put it in a nice way!) with a BMI that was in the overweight range. Yet it never bothered me and after my graduation I moved to USA for my medical training. It was during my first pregnancy that I gained another 30kg. I was 25 yrs old, weighing in at a 100kg after my pregnancy and looking at everyone around me who were super active.

My Epiphany

My professor of medicine used to cycle to work and another female professor used to run 3 to 4 times a week after having 4 children. That is when it hit me. I now decided that I have to take care of my health and stop ruining my body. Fortunately despite my lack of exercise, incredible weight gain and erratic eating habits I did not have diabetes or other metabolic problems like PCOS/PCOD.

So after assigning the back seat to my health until the age of 26, I had finally decided to take control and for the first time I started exercising. Naturally the first few weeks were terrible. My body was ridden with aches and pains and I gave up many times. It took me 6 months to get into a routine and start regularly hitting the gym with cardio and weight training.

The Runner in Me

The road running obsession began 4 years later when I turned 30. That was probably the best birthday gift that I IMG-20171115-WA0020gave myself. My first 10k run at 30 yrs and then came the second pregnancy and a break in between. I took 6 months break after my C-section and then resumed exercising again and since then have done 10k and half marathons regularly. For the past 1 1/2 yrs I have also taken up road biking as my husband is an avid biker who bikes to work. I instantly fell in love with cycling as it was fast, the effort you put in cycling was very different and I lapped up the constantly changing scenery. I began to realize that with proper training one can definitely do well with any sports that you choose.

On the Podium

My recent podium finish at the Duathlon and Datri cycle ride proved to me that it is always better late than never.  I started exercising very late and I do feel bad for not taking up sports during school and college days. As an endocrinologist who manages diabetes, PCOS, dyslipidemia and other metabolic problems, I do emphasize the importance of exercise to my patients. Now instead of just giving advice I would like to set an example to them and also to my daughter. Seeing the rise in lifestyle related diseases like diabetes I want to be a healthy woman, healthy mom and raise healthy children. Running and Cycling has been a great way for me to sustain this healthy lifestyle and inspire others to start their journey of good health.

ABOUT THE AUTHOR

srutichandrasekhar

 

Dr Sruti Chandrashekar is an avid runner and cyclist who went from being a bookworm to a fitness enthusiast. A doctor by profession and a passionate runner and cyclist, today Sruti wants to lead by example.

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