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Recommended Sport Cycling Activities Based on Age
Physical activity, defined as any bodily movement produced by skeletal muscles requiring energy expenditure, plays a crucial role in maintaining overall health and well-being. It improves cardiovascular health, strengthens muscles and bones, enhances flexibility and balance, and boosts mental health through the release of endorphins.
Regular physical activity helps prevent chronic diseases such as heart disease, diabetes, and obesity, while also contributing to better sleep, increased energy levels, and improved mood.
Cycling, a prime example of beneficial physical activity, offers a multitude of advantages for both physical and mental health. This low-impact exercise can be enjoyed by people of all ages and fitness levels, making it an ideal way to stay active and have fun.
The Importance of Physical Activity
According to the Singapore Physical Activity Guidelines (SPAG), applying practical tips into daily life and building towards an active lifestyle, one step at a time regardless of life stage and level of readiness.
By incorporating the best practices from the WHO Guidelines on Physical Activity and Sedentary Behaviour, SPAG aims to offer public health recommendations regarding the necessary frequency, intensity, and duration of physical activity for children, youths, adults, and older adults to attain substantial health benefits and reduce health risks.
Regular physical activity is essential for maintaining a healthy weight and reducing the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer. It can also improve mental health, boost mood, and reduce stress levels.
Sport Cycling Activities Recommendations by Age
For each age group, the type and intensity of physical activity should be appropriate to achieve significant health benefits and mitigate health risks.
1. Preschool Children (0-6 years)
While newborns (under 1 year) need to be encouraged to engage in interactive floor-based activities, children aged 1-6 years should participate in at least 180 minutes of physical activities per day, with 60 minutes being moderate to vigorous intense activities.
Introducing your child to the world of cycling by taking them on bike rides in a child seat or trailer can instill an early appreciation for physical activity.
When your children start to walk and run, consider buying a small balance bike before their real bike to help them develop the skills needed to ride a pedal bike without training wheels.
2. School Children & Youth (7-17 years)
At this age, children need an average of 60 minutes of moderate to vigorous intense activities per day. That every minute of vigorous-intensity activity can generally be considered as two minutes.
For school-aged children and teenagers, cycling can serve both as a means of transportation and as a form of exercise.
Encouraging children to cycle to school can integrate physical activity into their daily routines, promoting physical health and teaching responsibility and time management. Additionally, weekend family cycling trips can be a great way to bond and stay active together.
But, selecting and buying the right bike for children aged 7 to 17 is crucial. Rodalink, known as the #HomeforCyclist, offers a one-stop bicycle shop solution catering to all ages and preferences, ensuring safety, durability, and a better riding experience.
Visit the Rodalink Singapore website today and explore our wide range of bikes, from mountain bikes (mtb), road bikes, folding bikes, bicycles for kids, and more to find the ideal match for your young cyclist's adventures!
3. Adults (18-64 years)
Adults often face the challenge of maintaining regular physical activity amid busy schedules. At this age, adults need 150-300 minutes of physical activity per week. Cycling can be an excellent solution, offering both flexibility and variety.
Strengthen muscles, bones, and joints through activities at moderate or vigorous intensity, at least 2 days per week.
For those who struggle to find time for outdoor activities, indoor trainers can be a lifesaver, allowing adults to maintain their fitness routines regardless of weather conditions or time constraints. For outdoor enthusiasts, equipping oneself with the right gear—such as a cyclo-computer, comfortable cycling outfits, and other accessories—can enhance the cycling experience and track progress.
Considering joining a cycling community can provide motivation and social interaction. Participating in cycling events, such as Social Ride events organized by Rodalink, further here, offers opportunities to meet like-minded individuals and improve skills through shared experiences. Every month, Rodalink Singapore hosts exciting rides with our customers. Check out Rodalink Singapore’s event schedule and join us for the next adventure! Don’t miss out on the fun!
Additionally, using Strava and following Strava Rodalink to join the community and get updates on challenges and events can be highly motivating.
4. Older Adults (>65 years)
For older adults, physical activity is vital for maintaining health, mobility, and independence. However, it's essential to choose activities that are safe and appropriate for this age group at least 150-300 minutes of moderate-intensity aerobic physical activity per week.
According to SPAG, older adults need to engage in muscle-strengthening activities 2 or more days a week.
Using an indoor trainer can be a safer alternative for older adults, reducing the risk of accidents while still providing the benefits of cycling. Indoor cycling offers a controlled environment where older adults can adjust the intensity to suit their fitness levels.
Encouraging older adults to join cycling communities or participate in indoor cycling classes can enhance social interaction and provide a sense of belonging. These activities not only promote physical health but also combat loneliness and improve mental well-being.
Incorporating cycling into daily routines can significantly enhance physical and mental health across all age groups. Whether it's a toddler learning balance, a teenager cycling to school, an adult balancing a busy schedule, or a senior seeking to stay active, cycling offers a versatile and enjoyable way to maintain an active lifestyle.
By following age-specific recommendations and ensuring the appropriate safety measures, everyone can enjoy the numerous benefits of cycling. So, gear up, join a community, and pedal your way to a healthier, happier life! For all your cycling needs, from bikes to accessories, visit Rodalink – your one-stop shop for everything bike-related.
