TBay on the Move: Are You Up For the Challenge?
Published Wednesday, June 29, 2022
TBay on the Move: Are You Up For the Challenge?
By Samantha Morris, Prevention and Screening Clinical Services
Do you struggle to find enough time throughout your work day to squeeze in a workout? Sometimes it can be difficult to meet the recommended physical activity guidelines of 150 minutes a week of moderate to vigorous exercise. However, meeting these guidelines can be easier than you think – all you need is a comfy pair of shoes, a helmet, a bicycle and a destination.
Riding a bike is a low-impact form of exercise suitable for all ages. Cycling strengthens and improves leg mobility and increases cardiovascular fitness; it can also be good for mental health and brainpower. Like many forms of exercise, it can boost mood and reduce symptoms of depression, anxiety and stress. Interestingly, research has shown that riding a bike can even improve concentration and awareness, ultimately enhancing how the brain functions.
Another great thing about biking is that it is a mode of transportation. Whether it is riding to work, the store, soccer practice or wherever you need to get to, cycling is a great, time efficient way to combine regular physical activity into your daily routine. In case you are not convinced that you should dust off that old bike in the garage and take it for a spin, we asked a community expert, Kelsey Agnew, EcoSuperior’s Active Transportation Coordinator, to provide a few tips on how you can bike safely this summer.
- Perform an ABC Quick check. Before getting on your bike, perform a check to ensure it is safe to ride:
- Air: Check your tire pressure to ensure your tires are well inflated and there is no sign of air leakage.
- Brakes and Bars: When using your brake levers, you should be able to fit two fingers between the lever and handlebar to ensure they are working effectively. Your right lever controls your rear brakes, while your left lever controls your front brakes. Also, give your handlebar a wiggle to ensure there is no movement.
- Chain and Crank: Your crank, the pedal arms where your feet go when riding, should only move in a circular motion and not out to the side. Ensure your chain is tight, clean and properly lubricated.
- Quick: Your quick release is located on your seat coast or on both wheel axles. Ensure the lever is pointing straight up and is tight, so that it cannot easily turn.
- Protect your noggin. A helmet is important at any age. Make sure you have a certified helmet and that you are replacing it every three to five years. For a proper fit, the bottom of your helmet should be about two fingers distance from the top of your eyebrows and you should only be able to fit one finger between your chin and chin strap.
- Use proper equipment. In addition to your helmet, it is important to wear closed-toe shoes, reflective clothing, sunscreen, or any other weather-appropriate apparel. If you need to carry items, using a backpack or pannier is safest. Having a bell or horn also helps keep you visible and enables you to communicate with vehicles, pedestrians and other bikers.
- Make yourself known. You have every right to share the road as a cyclist. Ensure you keep about one meter distance from the curb or one meter from where you feel is safe. Use hand signals to communicate where you are going with vehicles or other bikers on the road. Make sure you are visible and predictable to help keep safe.
When is the best time to start cycling? Any time is a good time, but Thunder Bay District Health Unit (TBDHU) is encouraging members of the community to start now. The TBay on the Move Active Commute Challenge is a friendly workplace challenge to encourage people to rethink their commute to and from work throughout the entire month of June. This can include walking, biking, roller blading, paddling, using the bus, or any other form of transportation that does not involve driving. This challenge will not only encourage people to become more physically active, but has environmental and workplace benefits as well.
Leena Pehkonen, Public Health Nurse with TBDHU’s Healthy Living Program, is also an advocate for active transportation.
“41 per cent of Thunder Bay’s greenhouse gases are related to transportation,” Pehkonen explains. “By choosing active transportation we are reducing our carbon footprint, air pollutants and the need for non-renewable fossil fuels; all while saving us money at the same time.”
Pehkonen also indicates that this challenge can be beneficial for the workplace.
“We are hoping this challenge raises spirits, boosts morale and is a time to team up, encourage others and improve overall workplace productivity and satisfaction.”
By participating in the TBay on the Move Active Commute Challenge, you can track your progress, enter in to win prizes and (most importantly) enjoy your ride, or walk, or whatever active mode of transportation that you choose. This June, team up, get active, help the environment and enjoy a friendly competition amongst fellow colleagues and workplaces! If you are interested in learning more about the Active Commute Challenge or signing up, go to https://tbayonthemove.ca/challenges/.