Biking is not just a form of exercise or an alternative way to commute to work. Additionally, cyclists are not people that aim to irritate drivers on the roads. In fact, people who bike get great, low-impact cardiovascular exercise that may even prevent knee pain and arthritis in the knees, according to a new study. 

The study results indicated that people who participated in cycling or baking at any point in their lives were 17% less likely to experience knee pain by middle age. They were 21% less likely to develop arthritic pain in the knee joints as well. Osteoarthritis has a lengthy history, making it difficult to track how different exercises affect people, their joints, and the severity of the condition throughout their lives. 

Osteoarthritis is the most common form of arthritis and can develop in one or more joints as you age, especially the knees. If you have osteoarthritis in the knees, you can experience general pain, swelling, stiffness, and reduced mobility. Some people do not experience these symptoms, while others have swelling and difficulty engaging in everyday activities like cleaning, walking, bending down, or gardening. 

Low-Impact Exercise For Knee Osteoarthritis

Unfortunately, there is no cure for arthritis of the knee joints. Doctors typically advise people to avoid high-impact activities, such as running or tennis, so that they don’t worsen symptoms. Great low-impact exercises for osteoarthritis patients often include swimming, walking, or cycling. Until this recent study, the best low-impact exercise to promote healthier knee joints has been unclear. 

The new study focused on the potential benefits of cycling. Researchers asked more than 2,500 people if they biked or cycled over four periods during their lives. Those periods were as follows:

• 12 to 18 years of age
• 19 to 34 years of age
• 35 to 49 years of age
• 50 and older

Researchers took X-rays of the study participants to identify arthritis of the knee, or radiographic osteoarthritis (ROA). Participants then described any knee pain they experienced and allowed scientists to identify people who had symptomatic radiographic osteoarthritis (SOA). That was determined by X-rays that revealed arthritis in the knee joints and symptoms such as swelling or pain. People who biked at any point in their lives reported less knee pain, ROA, and SOA than those who never biked. Those who biked across different age periods reported fewer instances of all three knee issues. 

Cycling For Knee Osteoarthritis

Part of the reason that researchers attribute cycling to less knee pain is because of increased physical activity levels and muscular function. Osteoarthritis is commonly associated with loss of muscle mass, lower activity levels, and higher body fat percentage. All of those things, in addition to the knee pain, make it more difficult to engage in regular exercise, or daily activities like sitting, standing, or stair climbing. 

Cycling and other forms of low-impact exercise may reduce the risk of osteoarthritis-related muscle loss and muscular function. That may help people manage symptoms or osteoarthritis-related pain over time. 

Although this research is great, the study had one limitation. Researchers relied on participants to accurately recall and report on past exercise habits for several decades. People who rode a bike throughout their lives potentially had other healthy habits that reduced the risk of knee pain or arthritis in the knee joint. Additionally, the goal of the study was not to determine the perfect frequency, intensity, or duration of cycling sessions to manage knee pain or osteoarthritis. Study participants did confess to cycling anywhere from two to five times per week, 20 to 60 minutes per session.

Conclusion

Even if you already have knee pain or knee pain because of osteoarthritis, it’s not too late to begin rehab. Physical activity is possible if you take it slow. By engaging in low-impact exercises and mobility movements, you can strengthen the muscles around the knee joint. In doing so, you can offload stress on the joint and reduce pain. Unfortunately, the exercise will not take away the existing arthritis.

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There’s something about the beginning of the year that makes people want to change. Whether they view it as turning the page, starting from scratch, or putting fresh paint to a blank canvas, the New Year presents the idea of a new beginning, a time for self-betterment and change. Well, that’s just a bunch of hogwash. The clock doesn’t need to strike midnight and the year doesn’t need to change in order to get healthy. The same attitude and drive that you put toward your New Year’s resolution can be harnessed whenever you want, as long as you are committed to making a change.

New Year’s resolutions are still a thing, but they are slightly outdated. When it comes to improving your health, you need intent. Setting an intention means that you try your best to improve through actions, and friends and family will see this intention as inspiration. There will be moments of struggle, but you will overcome these times as long as your intention is steadfast. Use the following tips to make healthier choices for a healthier you.

Include One Polyphenol-Rich Food Every Day

There’s no need for supplements when it comes to consuming polyphenols, which are micronutrients that are obtained through certain plant-based foods. They are loaded with antioxidants and it is thought that they can assist with weight management, improve digestion, reduce the risk of neurodegenerative disease, and improve heart health. Great polyphenol-rich foods include:

• Berries (strawberries, raspberries, blueberries, and cranberries)
• Raw cacao powder
• Pomegranate
• Green tea
• Plums
• Currants
• Apples
• Walnuts
• Hazelnuts
• Pecans
• Artichokes
• Spinach

Get At Least 25 Grams Of Fiber Per Day

The current recommendation for daily fiber intake is between 21-38 grams, but this number depends on age, gender, and caloric intake. The average American only consumes 14 grams of fiber per day, and lacking sufficient fiber can disrupt proper digestion. Not only does fiber help you feel full after a meal, but it also helps to regulate cholesterol and improve heart health. Aim to consume about 25 grams of fiber per day from foods like beans, lentils, flaxseeds, chia seeds, peas, raspberries, artichokes, pears, and broccoli.

Work Out Any Way You Can

Whether you go to a dance class several times a week, bike with a cycling group, or take Pilates, movement is essential if you want to take care of the body. Statistically, people who decide to exercise solely to lose weight are much more likely to give it up, when compared to people who are exercising for self-care. Exercise can help boost your mood, improve circulation, and maintain mobility, so stay active doing something you love.

Post Workout Fuel

Providing the body with the right fuel after a workout is one of the best ways to accelerate recovery time. When you refuel within 30 minutes of finishing your workout, you help to supply nutrients to the muscle fibers that broke down exercise. Fruit and vegetable smoothies, chia pudding, quinoa, lentils, or hummus and carrots are great foods to consume post workout.

Keep Good Company

You can put all of the aforementioned tips in place, but having relationships with people who have unhealthy habits will make it difficult to maintain your health goals. Additionally, unhealthy or toxic relationships can influence poor eating habits, which you want to avoid. The healthiest people want to help you succeed and will often support your efforts to change, bringing you closer together and enhancing motivation.

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Get the bikes out of the garage, dust off the old roller blades, pump up the soccer ball, or prepare for an epic game of tag because September 28^th is National Family Health & Fitness Day. Celebrated annually on the last Saturday in September, this day was established by the Health and Information Resource Center in 1996 to encourage families to engage in physical activity. No matter the skillset or level of fitness, all families should participate. There’s no reason for anybody to be observing from the sidelines!

The U.S. Surgeon General’s Report on Physical Activity found that Americans, specifically those between the ages of 12-21, are not as active as they should be. Jennifer Hopper, M.S., ACSM-HFC-CET, director of Employee Wellness, Worklife and Fitness at Piedmont, stresses that lack of physical activity in children and teens increases their risk of developing type 2 diabetes. To decrease the risk of diabetes, children only require 15 minutes of daily physical activity, while adults require 30 minutes or more.

While it is possible to enroll children in after school activities, studies show that they are more likely to want to play outdoors when the entire family participates. Most family fitness activities are free and fun for all ages, and we have a few recommendations to get the whole family involved. They can be done in the backyard or out in nature. Let us know which one you want to do in the comments.

Rake Some Leaves Together

The leaves are changing with the fall season and they are falling off branches and into yards at a rapid rate. Don’t dread the rake session or hire a gardener; rather, make it a family event to clean up the yard. You can even build piles of leaves and have your children run through the piles before you scoop them into the trash.

Go Hiking

The long, warm days of summer are fading into the distance, but early fall provides the perfect weather for hiking. Perhaps there is a nearby state park, waterfall, or canyon that you want to explore. Don your hiking shoes and head to the trail. Make a game for your children by tasking them with finding the best hiking sticks for all members of the family.

Take Part In Fall Festivities

Fall typically offers a variety of festive events in many communities. Take the family to an apple orchard and have a fun day of picking apples straight from the trees. Alternatively, head to a pumpkin patch and walk around to choose the best pumpkin, which you will inevitably carve as Halloween approaches. Some of those pumpkin patches even have corn mazes set up, so head in and explore.

Go For A Bike Ride

Biking is one of the most underrated forms of physical activity, but it is light on the joints and a great cardiovascular exercise. Explore your neighborhood on a bicycle, head to a local park with a parking lot, or outdoor basketball court and set up cones to create a bike course.

Move For A Cause

One of the best ways to exercise while simultaneously doing a good deed is to participate in a 5K charity run. There are races suited for all levels of fitness and some are themed, making them extra exciting for the kids.

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The office is where a high percentage of people spend the majority of their days. Because of the environment, many people can develop bad habits that worsen their sedentary lifestyles. While office life isn’t the same for everyone, the average office can have detrimental effects to your diet. Whether it be a coffee maker that always has coffee, a basket of chip bags, or a vending machine with all sorts of processed items, you may find that you habitually eat or drink one of these items every day. To help you break your bad habits, we have ten tips that can completely change your life in the office.

1: Eat Breakfast

Breakfast really is the most important meal of the day because it dictates how your metabolism will function throughout the day. When you eat breakfast, you actually eat less throughout the day.

2: Take Breaks

It’s important to gather yourself several times a day. A few breaks help you reevaluate things, recharge the batteries, and give you more energy to focus on productivity.

3: Pack Your Lunch

Making your own lunch sets you up for success because you won’t be scrambling for any food place that looks halfway decent. Most importantly, make sure your lunch tastes good. This will keep you happy and help you avoid buying an unnecessary snack.

4: Eat Lunch Away From Your Desk

Why is this important? It is best to focus on eating when it’s time to eat. The reason for this is to help improve your digestion. When you focus on eating and aren’t distracted by emails, social media, or videos, you remember your meal and don’t feel the need to eat other unhealthy snacks. Since you can also do all of those things on your cellphone, try to take a break from screens altogether while you eat your lunch.

5: Don’t Exceed The Two-Cup Rule

Most people who drink more than two cups of coffee per day don’t realize how jittery they are until they have to cut down. It’s better to opt for green tea or try other herbal teas, which are decaffeinated. There’s also an option for you to try chicory root coffee, which is a great alternative to the real stuff.

6: Try To Avoid Reheating In Plastic Containers

Glass containers are much better than plastic containers. When you reheat your food in plastic containers in the microwave, the chemicals in the plastic can leak into your food. If you have the option, try to reheat your food in a toaster oven. Your company may be willing to buy one for the office if enough people petition for it.

7: Walk Or Bike To Work, If Possible

While this isn’t possible for everyone, walking or biking to work is a great way to squeeze exercise into your daily routine. Additionally, you get to avoid road rage and the perils of morning traffic. If you have to drive, try to get 30-45 minutes of exercise in the gym before or after work.

8: Drink Your Greens

Drinking green smoothies is one of the easiest ways to get more green vegetables in your diet. In fact, drinking a green drink in the afternoon (around 3 p.m.) can help to boost your energy levels and keep you going until the end of the day.

9: Nuts Are A Great Office Snack

Nuts are rich in protein and healthy fats, both of which work to keep you energized throughout the day. Being energized and contently full is a great recipe to keep you focused and productive. Additionally, eating nuts or seeds is much better than eating high-calorie snacks like sugary bars, chips, crackers, or whatever you eat to get a small energy boost. Remember, try to opt for raw nuts and seeds to get the most benefits.

10: Exercise Before You Get Home

Exercising at home is possible, but home is a place of comfort, which is why it can be hard to motivate yourself to exercise in the house. Exercising is better than lounging on the couch in the long run. Go to a yoga class, hit the gym, or take a jog before you get home for a healthier life.

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May is National Bike Month and National Bike To Work Day is the third Friday in May. Bike-related events happen from coast to coast throughout the entire month! National Bike Month was actually established by the League of American Bicyclists in 1956 and it gives people the chance to experience the many benefits of biking. More people might even start biking regularly!

While we are celebrating National Bike To Work Day on May 17^th, 2019, we encourage people to get those pedals moving anywhere they desire. People ride bikes to reduce their carbon footprint, to get a cardiovascular workout, or they just ride for fun with the family. Biking is a healthy alternative to driving and more people should give it a shot. In fact, the number of American bicycle commuters grew by more than 47% from the year 2000 to 2011.

How To Ride

Bicycles are designed to have your body be in a position for smooth aerodynamic movement. You should not feel discomfort in your neck, back, knees, or wrists; if you do then you probably need to adjust the seat placement, seat height, or handlebar height. You can visit a bike shop for helpful tips on how to properly adjust your bicycle.

Important Tip #1: You should never be leaning forward so that all of your weight is resting on the handlebars. It is integral to keep your back straight and shoulders down to keep you from hunching over. Sit back in your seat to avoid pressure on your wrists.

When you are pedaling, the extended leg should be pretty straight, but it should have a subtle bend. You want to avoid locking your kneecap, so lower the seat if this is the case. You also want to ensure that your seat isn’t too far forward or too far back. Your kneecap should be directly over the ball of your foot. Additionally, make sure you aren’t reaching too far for the handlebars. Your back should be at a 45-degree angle to avoid neck, shoulder, and wrist discomfort.

Important Tip #2: Do not pedal in a way that your knees go out to the sides. Not only is this bad for your hips and knees, but it also means that you are not engaging your inner thighs, which you should be using for proper cycling.

We hope you get on two wheels and pedal your heart out on your way to work tomorrow! If you can’t bike to work, try to go on a bike ride this weekend.

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One of the most difficult things about cleansing your body (aside from being a bore at a potluck) is maintaining healthy energy levels. Most people are used to unhealthy, sugary, and caffeinated sources as pick-me-ups, or they rely on meat and salty snacks to power them through the day. All of those things can create toxic build-up. Now that those things are out of your diet, though, you may find it difficult to bring yourself to exercise.

Before we continue, congratulations on your decision to participate in our Full-Body Cleanse (or any cleanse of ours as a matter of fact). You are well on your way to a healthier, toxin-free lifestyle. When it comes to exercising, it is an additional way to detoxify the body. Exercising boosts the body’s systems by allowing blood to properly circulate and bring nutrients to all the organs and muscles, while carrying away and filtering out poisonous waste products from every cell, tissue and organ. That said, you don’t want to overexert yourself on the cleanse. At the end of the day, your body is detoxing and you can use light exercises to help with that process.

Jogging/Cycling

When it comes to doing aerobic exercises such as jogging or cycling (riding an exercise bike is great too), it’s important to eat solid raw foods. Making fruit or vegetable smoothies, especially green smoothies, are great sources of potassium, but you need raw solids to make up for the burned calories. Raw almonds, avocados, freshly made almond milk, whole fruits like bananas, vegetables, or nut butters (excluding peanut butter as it is hard on the digestive system) should be consumed before and after workouts, and sometimes even during.

Swimming

If jogging or cycling isn’t your cup of tea, swimming laps will dramatically increase your heart rate. To avoid feeling winded after a lap, it’s best to consume a smoothie with superfoods like kale and raw almonds, spirulina, and goji berries before plunging into the water. Make sure you don’t burn yourself out while swimming. Take it slow because you are using your whole body and engaging a lot of muscle groups.

Yoga

Yoga is an ideal exercise to do during your cleanse. This calming exercise can increase your metabolism and stretch your muscles, all the while contributing to your general well-being. Because there are many different types and levels of yoga, it’s beneficial to take an introductory class to get help from an instructor. You can also look on our website or check in your cleanse booklet for different yoga routines. The Sun Salutation, Bow Pose, Child’s Pose, Bridge Pose, Seated Sage Twist, Head to Knee Forward Bend, or the Plow Pose are great poses that can help detox different parts of the body.

Walking

A simple walk can be beneficial in promoting proper circulation. Believe it or not, a simple 30-40 minute walk can burn calories. Making a juice with dark leafy greens, organic unsweetened coconut water, jalapenos, or system purifiers like cilantro and chlorophyll can provide you the energy you need for your walks.

Breathing Exercises

Tai Chi is one of the best breathing exercises that involves slow, fine, and short breaths. A huge part of Tai Chi is having a firm grip on your mind and body. There are many beginner classes and exercises that you can do to get going. You can also practice yoga breathing, which takes a controlled approach to breathing just like Tai Chi. Yoga breathing involves longer breaths, pausing between each inhale and exhale. Sit up straight and have your back against the wall when doing this exercise.

Rebounding

Rebounding is actually a great exercise for your lymphatic system. What is rebounding, though? You essentially bounce on a mini trampoline to create an increased G-force resistance. It stimulates a ton of one-way valves in your lymphatic system, which helps to promote better circulation. This is a great, low-impact aerobic exercise that helps strengthen your bones, connective tissue, and muscles without causing oxidative stress.

When you are exercising on the cleanse, it is extra important that you consume the right amount of water every day because it helps remove toxins. Eight 8oz cups of distilled or alkaline water per day is a good rule of thumb, or you can drink half your body weight in ounces of water. If you weigh 150lbs, then you should drink 75oz of water every day. If you want something to give you a boost before you cardio workouts, you can try an all-natural pre-workout energizer.

Exercising truly helps detoxify the body, in addition to your cleanse regimen. Just remember to eat solid raw foods to give yourself the proper nutrients and energy you need to fuel your workouts. You don’t have to do extreme exercises, but every little bit helps cleanse the body.

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