How Bike Riding Helps with Stress

Maybe it's been a while since you've hopped on a bicycle and gone for a leisurely ride.  But there are many reasons to consider it as one of your many forms of exercise, and one of those reasons is the way it relaxes the body and can help reduce stress, anxiety, and even depression.

Among the many reasons bike riding is so good for your mental and physical well-being is that it reduces cortisol (the stress hormone), and releases endorphins (the feel-good hormone), while physically, your heart, lungs and blood vessels all get a good workout.

According to the League of American Bicyclists, riding a bike has many benefits to one's mental health including stress relief, mood improvement, and improved mental clarity.  You can find their article about the 5 Mental Health Benefits of Riding Your Bike here 

If you are older, it's also a good idea to keep in mind that bike riding is not just for kids.  If you are worried about injury or discomfort, consider the following tips for older bike riders:  Always wear a helmet, wear bright reflective clothing so you can be seen, go in the same direction as the traffic, get a bike that fits you for comfort, stay hydrated, follow all the same rules that apply to cars, don't go faster than feels comfortable, choose bike routes that have bike lanes, and never assume a driver sees you (make sure to make eye contact with them so you know they see you).  You can find a wonderful video about an 80yr old cyclist named Wendy Skean from Nathrop Colorado here, and though you don't have to be as ambitious as she is or win medals like she does, it should inspire you to know that you are never too old to get out and pedal a bike.

You can find my previous blog entry Reducing Stress by Going for a Bike Ride here 

"You are one ride away from a good mood"     ~Sarah Bentley

Thanks to Esteban Chiner for the great photo, https://creativecommons.org/licenses/by-sa/2.0/deed.en

Relaxation in the Public Parks

Thanks to the Trust for Public Lands (TPL), we have a lot of wonderful parks preserved right in our cities and residential areas.  These great places have been plucked out and conserved so that we all have nice areas to go relax, fly kites, play with the dog, have a picnic, or just enjoy being around some semblance of nature.  A park is a great place to find green grass, trees, fountains, benches and tables, as well as bike paths or scenic views.

You've probably driven by one of these nice parks every day during your hectic and stressful work schedule without hardly giving it a glance, but when was the last time you actually stopped to enjoy the peacefulness of one of these great places?

Because many parks are preserved close to residential and business areas, it's convenient to wander in during your lunch hour or even on your break (if you get one), and steal away even 5 or 10 minutes of relaxation.  The parks tend to draw a little bit of wildlife as well, such as ducks and geese, and give us however-little of a brief reminder that the concrete and steel we exist in throughout our day is not really the environment of our origin, and certainly doesn't fit with our natural instincts.

Parks are designed with relaxation and leisure in mind.  They cater to the individual who wants a moment to rest -- to sit in the grass, look at the trees, or walk a lot slower than the usual rush-and-hurry of the typical hectic work day.  Parks are where the casual picnic takes place, or where you can chew on a blade of grass, fumbling with a fallen twig, or kick off your shoes and feel the earth and cool grass beneath you.

Modern humans live inside boxes now --inside wood, plastic and chalk walls.  Parks help bring us back to our senses and remind us we are not made of those things.  We are a part of nature and even a small taste of this nature -- preserved for us in the form of parks -- is a great way to check in with the pulse of life and your connection to it.  It's a way to remind yourself who you are, and where you come from.

It's hard for some to give up the gadgets to go and taste a little of this nature's delight, but if you can manage it, leave the cell phone and MP3 player in your car, or shut off in your bag.  Why spoil a good thing?

Thanks to Ryan Latta for the great photo

Exercise as a Form of Stress Reduction

Daily exercise is vital to the overall well being of the human body and mind.  Without exercise, the muscles of the body begin to deteriorate and weaken and the subsequent results are a slew of problems from illness to injury, lack of motivation, as well as depression and anxiety.

According to the Anxiety and Depression Association of America, exercise is considered to be vital for mental fitness and for reducing stress.  On their website, which can be found at adaa, they have indicated that "exercise and other physical activity produce endorphins--chemicals in the brain that act as natural painkillers--and also improve the ability to sleep, which in turn reduces stress."

If the body is not tired at the end of the day due to lack of exertion, it may not be tired enough to sleep at bedtime.  This can lead to insomnia because the body has not tired itself out enough throughout the day with physical activity to actually need rest.  Working out a little every day helps tire the body out just enough to prepare it for a good night's sleep, and improved sleep--in turn--leads to less feelings of stress and anxiety.

Exercise doesn't have to be miserable or aggressive.  Just getting out for a walk or gentle bike ride is enough to get the blood flowing and help balance out one's breathing and oxygen flow.  Walking on a treadmill or running on an elliptical machine can help get the heart rate up, and lifting weights has been shown to help burn an increased number of calories, which is always helpful for overall heath.

So, when you're looking for ways to manage stress and anxiety, be sure you have not overlooked putting some physical activity on your daily schedule.  As long as your doctor feels your body is up to it, exercise certainly can't hurt.

Thanks to Bill Brooks for his great photo - Running

Reducing Stress by Going for a Bike Ride

Getting out and away from paper work and computer, as well as from house work and other responsibilities of home life, can greatly reduce your stress level.  One idea for doing this is to get out for a nice old-fashioned bike ride.

You don’t have to spend a lot of money on gear, buy a $2500 bike, or develop power muscles to compete in over-the-terrain competition to consider yourself a bike rider.  In fact, you can pick up a used bike at a local yard sale or thrift store and have it serviced for safety at any local bike shop, and away you can go.

The exercise related to bike riding is no different than all of the other exercise that has been shown to release endorphins and help the body loosen up, increase range of motion, and finally—in the end—to relax.   On top of that, you may find it enjoyable to get out and see your neighborhood, spend time riding with a friend, or just get out from under those artificial lights and get some healthy sunshine.

If your bike has a basket, maybe you can take along a small blanket and a book, and head for the local park where you can enjoy some time under a nice shade tree.  Many neighborhoods now have lovely bike paths that meander through winding greenbelt areas, passing ponds, creeks and picnic areas. 

Your bike ride does not have to leave you feeling like you’ve run a marathon or climbed a mountain.  Take it slow and easy and remember, you’re doing this to relax, not to prove anything or add another stressor to your life.

Thanks to Anne Worner for the great photo Parked Bike