By Ruth Steinberg

Reap the triple benefits of bicycling

If you thought you saw more bicycles on the road than usual last week, you weren’t imagining things. It was National Bike-to-Work Week. Thousands of people across the country favored two wheels over four to minimize pollution caused by automobiles, save money and do something healthy for their bodies.

Bike-to-Work Week is over, but the benefits of biking live on. I’m a personal proponent of the sport. I’ve been cycling, for both commuting and exercise purposes, for the past 15 years. Cycling is a great aerobic and leg-strengthening workout.

A five-mile, 30-minute bike ride a day is a great way to stay healthy. The best way to ensure this regularity is to incorporate it into your daily routine by bicycling to work or to run errands.

Many commuters have abandoned their cars in favor of bicycles. After all, for the price of two months parking fees, fuel and automobile maintenance, a frustrated commuter can buy a quality bicycle, safety gear and rain gear.

Here are just a few of the many benefits of bicycling:

It’s great exercise. Bicycling can help prevent many of the country’s current medical problems, such as high blood pressure and diabetes, which are related to being overweight.

It saves time. It’s easier to maneuver a bicycle than a car in rush-hour traffic.

It’s good for the environment.

It saves money. Even people who combine a bicycle commute with public transit reap pocketbook rewards.

In city traffic, cycling is as safe as riding in a car.

Are you convinced yet? If so, there are a few things you can do to maximize the health benefits of cycling. First, remember that food is your fuel. Eat healthful, balanced meals for strong mental and physical performance.

Be sure to stretch hamstrings, quadriceps and calves before and after cycling. Make sure your bike fits properly. An improper fit can put you at risk for injuries.

Remember that your bicycle is a vehicle. Drive safely!

Here are some tips to help you be safe on the road:

Ride on the right side of the road, in the same direction as traffic.

When cycling up to and into an intersection, stay to the right for a right turn, toward the center if going straight and to the left for a left turn.

Follow traffic signs and signals. They are meant for bicyclists as well as motorists.

Ride defensively. Keep a close eye on other traffic and roadway conditions, and always try to be aware of what’s going on around you.

Always wear a helmet!

At night, use a white headlight and a red rear reflector. Reflective clothing can also be helpful.

Carry a repair kit, pump and rain gear.

When possible, ride with a buddy in case you run into difficulties.

Follow these simple safety tips, and become one of the thousands of people nationwide who enjoy the many benefits of bicycling.

Dr. Ruth Steinberg is a family practitioner at the Palo Alto Medical Foundation. The Palo Alto Medical Foundation and column editor Arian Dasmalchi provide this monthly column.