It’s National Bike to Work Day

Filed under: Fitness Getty Images How did you get to work this morning? Thanks to National Bike to Work Day , which is being celebrated in 43 states and the District of Columbia, many new people will experience what it’s like to bike to work. Roughly three-quarters of the commutes being made are five miles or less, Novell said. If you’re part of a growing number of health, budget or environmentally conscious people that are popping up across the country, you rode your bike. On average, more than two million people bike to work daily across the nation. Although bike enthusiasts have chosen this route for many years, even those less thrilled about combining their workout and commute started choosing two-wheel transportation in 2007 — particularly when gas prices spiked, public transportation cut services to accommodate its deficit, and the recession started. Between 2007 and 2008, New York City saw a 35 percent jump in its number of cycling commuters. But the growth is not only an urban trend — every city that tracks cyclist commutes has seen double-digit growth in the last several years, said Wiley Norvell, communications director of transportation alternatives in New York City. At AOL, we’re lucky enough to be able to store our bikes in our bike room, and there’s a shower available for those of us who’d like to wash up after our commute. Although not all companies have the same spaces, we encourage you to ask your employer to install a bike rack near your office entrance to make commuting easier. If that’s not possible, just ask for permission to keep your bike in your cube. After all, research shows that healthy, fit employees are more productive . Ready to take off for your first bike commute? Follow our five tips to get there quickly and safely. 1. Outline your route. The route with the quickest driving time doesn’t always equate to the one with the safest bike route. Use neighborhood streets like the ones your kids use to walk to school as often as possible. Mapmyride.com is a great way to determine the safest course. Google maps also has an option for bike riders. 2. Use all the space you need. Bicycles have the same rights and responsibilities as motor vehicles. You can use a whole car lane, especially if you’re with a friend. You don’t want to be caught in the four inches of space between a parked car and traffic. 3. Wear a helmet. They’re not required in many states, but they’re always recommended. Get a helmet that fits properly , too. It won’t help you if it falls off when you crash. 4. Find cool accessories for your bike. You’ll need a loud bell to warn people that you’re coming, as well as front and rear reflectors or lights to make you visible to motorists. Those who carry briefcases or backpacks should consider getting a basket for the front or one for each side of his or her bike. If you avoid carrying a backpack, you’ll lessen the stress on your back and have an easier time riding. 5. Lose the sky-high heels. Wear close-toed shoes while you ride to protect your feet. You’ll also be safer wearing comfortable, tighter clothing. Loose fitting skirts and pants can get caught in bike chains. Still not convinced that biking to work is for you? Check out why SELF magazine’s Lucy Danzinger bikes to work . Permalink | Email this | Comments

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It’s National Bike to Work Day

Why Yoga Helps You Live Longer

Filed under: Fitness , Fit After 40 , Yoga Flickr, sunsinger Although the commercial advertising the alarm device LifeCall with its infamous line, “I’ve fallen and I can’t get up!” still makes me laugh, fear of falling is a serious matter for many older people. Now, Indiana University researchers have found that yoga can reduce that fear. “Our study found yoga increased lower body flexibility a nd that directly resulted in less fear and a boost to their physical confidence,” said Marieke Van Puymbroeck, assistant professor in Indiana University’s School of Health, Physical Education and Recreation . The study involved 14 men and women with an average age of 78, who all said they found themselves in situations where they were afraid they’d fall . After 12 weeks, they reported a six percent fear reduction. They also had increased range of motion , better balance and a 34 percent increase in lower body flexibility. To reap optimal results, practice a gentle Hatha-type yoga two to three times a week, said Van Puymbroeck. Earlier this year, another study found a regular yoga practice may lower the blood compound cytokine interleukin-6 (IL-6), a marker of inflammation that normally rises due to normal aging and stress . Too much IL-6 can contribute to heart disease , stroke , type 2 diabetes , arthritis and other age-related conditions. The female participants with an average age of 41 were divided into two groups, novices and experts. The experts had practiced yoga regularly for at least two years. After performing a series of stressful tasks, the results showed the novices had levels of IL-6 that was 41 percent higher than the yoga vets. So the bottom line on this one is that “the anti-inflammatory benefits may only begin after a consistent practice,” said Dr. Janice Keicolt-Glaser, professor of psychology and psychiatry and the Ohio State University College of Medicine in Columbus. There also appears to be a link between loose limbs and healthy arteries. When researchers had participants do a standard sit-and-reach test they found flexibility was a good predictor of artery stiffness among middle age and older people, but not among the younger group. Arterial stiffness increases with age and puts you at cardiovascular risk but healthy blood vessels are elastic which helps to moderate blood pressure. “It’s possible that stretching exercises can set into motion physical reactions that slow down arterial stiffening,” said study author Kento Yamamoto. To find out he is currently conducting another study to learn how a six-month stretching program affects arteries in over-40 year-olds. New to yoga and want to ease in slowly? Try these five Tibetan rites . Permalink | Email this | Comments

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Why Yoga Helps You Live Longer

Gear Review: Petzl Elia Helmet

Since I started rock climbing I’ve been pretty loyal to my Black Diamond helmet. But when Petzl contacted me about a new helmet they were making especially for women, I was intrigued. As far I know this is the first rock climbing helmet made just for us girls. Generally speaking, the Petzl Elia ($65) is a solid buy: it’s durable, comfortable, and lightweight. It also has protective inner pads, is reasonably priced, and has clips to hold a headlamp. From a female perspective, this helmet rocks! First off, the size of the helmet (52-58 centimeters) is adjusted by two sliding levers on each side of the helmet. This is very different from other rock climbing helmets that are adjusted by turning a dial that is found on the back. What this means is that my hair will no longer get caught, twisted, and pulled out - what a relief. Even more exciting is that there is a slight cutout along the back of the helmet that allows for a ponytail. This might seem like a silly detail, but for any of my fellow ponytailing climbers out there, this is HUGE news. My helmet fit nice and snug without smooshing down my ponytail in the process. Another note of interest is that the Elia has a lower profile than other rock climbing helmets, which was cool because I had a bit more clearance while I was climbing. To hear my final word on the Elia, read more. Perhaps the only thing I didn’t like about this helmet was the “one size fits all” factor. Though it did fit snug on my head and I felt protected, I do think that my old helmet feels a little more secure and tight when I am wearing it. That being said, I am still sticking with the Elia. All the women-specific features really make it a worthwhile investment. Not to mention it comes in some cool color combos too: blue/pink, gray/yellow, and white/blue.

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Gear Review: Petzl Elia Helmet

Do You Have High Blood Pressure?

When I was growing up, my parents had high blood pressure , so there was no salt next to our pepper shaker, and both mom and dad were always popping pills to lower their numbers. I always thought high blood pressure was something old folks had to worry about, so I was shocked to learn mine was high when I was in college. Of course, I was packing on about 20 extra pounds from all the candy, pizza, and beer soda I was downing, and I was also super stressed out from all the schoolwork. Since then I’ve lost the weight, been exercising regularly, and am happy to say my blood pressure has been at a healthy level for at least five years. What about you . . . Do You Have High Blood Pressure? Yes, I do. No, luckily I don’t. I have no idea. Thanks for reminding me to get it checked.

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Do You Have High Blood Pressure?

Gear Review: Bern Multi-Use Muse Helmet

Now that Spring is here I’ve been riding my bike a lot more, as in almost every day. Wanting an upgrade from the dorky bike helmet I’ve been sporting for years, I decided to treat myself and splurge on something new. I wanted something stylish (well, as stylish as a bike helmet can be), functional, and durable. I ended up walking out of the store with a Bern Muse helmet ($64) and couldn’t be happier. To see what I think of this helmet, read more.   Safety first , that’s what I always say, and the Bern helmet has that and then some. What’s really cool about this helmet is that it is multifunctional and can be used for biking, snowboarding, skiing, and skateboarding. When the salesperson told me that, I was a bit apprehensive because I know different sports have different safety standards, but after doing a little research I was happy to find out that he was right. Now I have one helmet that I can use for biking and skiing, which saves on money and storage space. Compared to other helmets out there, I actually feel a bit stylish in this one. It has the feel of an old school ’80s skate helmet, but the little visor and snug fit give it a vintage cap vibe. There’s also a removable inner liner that you can use during snow sports that will keep your head, ears, and face warm. The visor is great for blocking out the sun and potential branches from your eyes. If you are looking for a helmet, try this one out. It feels really snug on and just a knock to your noggin gives you a sense of how well it will protect you. It is also just pretty cute, which is always a plus!

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Gear Review: Bern Multi-Use Muse Helmet

Top 5 Bike Riding Tips To Reduce Injuries Due To Bad Posture

Learning to ride a bicycle is fun. Once you learned it, you will never forget how to do it. However, not everyone knows how to ride a bike correctly. I am referring riding a normal bike, not the sports bike. The following tips are applicable to riding outdoor or those stationary bikes. The saddle height should be adjusted to the position that your knees are straight without much moment. Imagine your legs are pistons. The leg movements should be up-down in north-south direction. Some cyclists tend to go east-west. Do not let your knees go out to the sides. Keep them point straight. Just look down occasionally when you ride and you should be able to correct any erratic leg movement. Once you have the right leg movement, you should be able to see the result. Some cyclists modify their bicycles with high handlebars so that they can sit upright. Upright posture is comfortable if you are sitting stationary, but it is not advisable if you are riding outdoor. When hitting a bump on the road, straight spine has almost no way to “give”or to flex and therefore may cause back pain. You should bend elbows slightly . By doing this, you allow your arm muscles to act as shock absorbers. The other common problem is neck pain. Poor adjustment of helmet may cause this problem. If the helmet is too low in front, the rider has to tilt the head upward so that the helmet will not block his view forward. This unnatural backward bend in the neck will cause pain later. Bicycling is a good exercise to strengthen lower body and lose weight. With the correct way to ride a bike, not only you can make it a fun activity, you can minimize the chance of getting injured. No comment | © Exercise , 2007-2009. |Fitness|Fitness|Fitness

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Top 5 Bike Riding Tips To Reduce Injuries Due To Bad Posture