There are many reasons to ride a bike. Whether its to increase your health, decrease your commuting costs, or lower your carbon footprint, making a habit of cycling may be one of the best personal investments you can make.
And in terms of fitness, cycling is a wonderful addition to any workout regime. Both its low-impact nature and accessibility make it the perfect choice for everyday exercise.
So whether you want a bike for work, leisure, or just a good old fashioned leg workout, keep reading for x reasons why cycling is amazing for the mind and body.
Promotes mental wellbeing
In the words of Mark Martin (whose Ted Talk we’ve featured below), “You really cannot be sad on a bicycle”. There are a number of reasons why people believe that cycling is good for mental health. One potential factor is the semi-meditative state that cycling puts us in. The rhythm and motion of cycling can help to calm and quiet our minds, whilst at the same time the need to maintain constant awareness keeps our brains active enough to shut out all distractions.
Offers a low-impact cardio workout
A huge advantage that cycling has over lots of other exercise forms is its low-impact nature. A gentle/moderate cycling routine presents a much lower risk of injury than some other more intense styles of cardio training. This is not only good news for beginners and those with lower levels of fitness, but it’s good for everyone. Cycling is the kind of hobby you can keep with you all through your life.
It doesn’t matter how old you are, or how fit you are, or how well-conditioned you are. As long as you have a bike, and as long as you can ride it, then you’ll always have access to a source of cardio exercise.
Cycling kicks off your day in a positive way
If you cycle to work then it’s one of the first things you’ll do in a morning, which can have a hugely positive impact on the rest of your day. Pedalling a few miles before even sitting down for your 9am coffee can bring a huge sense of achievement and satisfaction.
In fact, cycling has been identified as the happiest way to commute to work. According to a paper in Science Direct, there are four components that contribute to higher levels of commuter satisfaction in cyclists: “1) A high degree of commuting control and ‘arrival-time reliability’; 2) Enjoyable levels of sensory stimulation; 3) The ‘feel better’ effects of moderate intensity exercise; and 4) Greater opportunities for social interaction”.
Ted Talks On Cycling
Now, for a bit more inspiration and information, we thought we’d share two fantastic Ted Talks on the wonders of cycling. Enjoy!
Bicycling For Life: Mark Martin
The Amazing Way Bicycles Change You: Anthony Desnick
Walk, Cycle, Run, Swim
Of course, cycling is just one of many ways to keep fit and healthy. For more on the myriad advantages of keeping active, why not take a look at these 5 benefits of running, or these 9 benefits of swimming.
We live in a time of unprecedented connectivity and technological innovation. Smart devices and gadgets are now a feature of everyday life, and most of us can’t imagine how we’d get by without them.
The fitness industry is one which has seen an explosion in smart technology, with new apps and devices constantly emerging. So no matter what benefit you’re seeking, chances are there’s a gadget out there for you – regardless of how niche it may seem.
But on a more simplistic and general level, there are certain gadgets that are more universal and can be adapted to almost any fitness regime or health goal. So for a brief overview, we thought we’d share 10 fitness gadgets that almost anyone could find useful!
Note: none of the links in this article are affiliated, and we don’t get paid to advertise or promote these products.
FITBIT
FitBit – the well-known and well-loved smartwatch that’s been a go-to for fitness fanatics for years. Adding a FitBit to your collection of workout gear is a great idea for anyone who likes to stay organised, keep motivated, and track their progress.
There are lots of features in these watches (more or less depending on the model you go for), and there really is an option for everybody. From sleep tracking and heart rate monitoring to stress management and breath rate measurement.
For anyone looking to digitise their exercise regime and upgrade to a smart lifestyle, smartwatches are an absolute must, and a FitBit is always a safe option.
Fitness gadgets don’t always have to be about gains, tracking, and progress. Sometimes the most effective tools are the ones that help us rest and recover. This is where the PSO-SPINE comes in. In a nutshell, it’s a self-massage tool designed to “keep your spinal muscles healthy and your nerves functioning properly to prevent some of the problems that occur from aging, injury, and everyday movement”.
A handy gadget like this really should be an essential part of every fitness buff’s kit. Because a healthy spine is crucial for keeping mobile and flexible.
Note: the company’s website advises all prospective customers to consult with a doctor before using this product.
FITT Cube
A home gym in a portable cube? Sounds suitably futuristic to us.
The FITT Cube is a very interesting fitness tool. Providing cardio, strength, flexibility, endurance and power training, and boasting over 100 individual exercises to target every muscle in the body, all in a cube that’s less than 50cm tall.
It’s built from steel, so offers peace of mind in terms of durability. And it comes with some impressive extras including custom resistance bands and an exercise chart.
The FIIT Cube seems perfectly suited to those confined to smaller spaces, or anyone who simply enjoys performing full-body workouts at home.
It’s innovative, well-designed, and relatively discreet. All-in-all, something not to be overlooked by the gadget-conscious gym buff.
Why bother with a self-cleaning water bottle? Well, the LARQ “uses UV-C LED light to eliminate up to 99.9999% of bio-contaminants from your water and bottle”. It’s a bottle that keeps your water clean, and clean water is an absolutely essential component of a healthy lifestyle.
It might not track your heart rate or count your calories, but not much else matters if you don’t have a good water supply.
Considering just how important hydration is for health, we thought we’d dedicate two places on our list to smart bottles. The HidrateSpark 3 tracks your water intake throughout the day and, with the accompanying app, lights up when it’s time to drink. It’s BPA-free, stylish, and practical.
These smart insoles are about as futuristic as it gets. Slip them into your running shoes and you’ve got an AI coaching engine assessing your every step. ARIONCOACH focusses deeply and methodically on how you run in order to improve every aspect of your technique.
It’s best to consult the company’s site for a more detailed breakdown of the technology. But for serious runners this could be a potentially game-changing piece of equipment, especially for those who prioritise technical performance.
Smart Scales
We’ve all got a set of basic weighing scales lying around the house somewhere (usually tucked away behind the bathroom door where they’re easy to forget about). But when it comes to serious health and fitness progress monitoring, sometimes a run-of-the-mill scale just doesn’t do the job.
This is where smart scales come in. In addition to showing your weight, smart scales take a plethora of other measurements, including BMI, body fat, bone mass, and muscle mass. The exact metrics covered will vary from scale to scale, but most of them come with Android and iOS apps for smartphone pairing, and with the level of detail and depth they provide, they can really help take your fitness to the next level.
And with certain models starting at £34.99, budget doesn’t have to be an issue.
To browse through a selection of top-rated smart scales, see here.
If cycling is your thing, then look no further than the Peloton Bike. This incredible piece of equipment really is a one-stop shop solution. With onboard screen and speakers, you’ll have access to thousands of workout classes from the comfort of your own home.
It’s quite expensive in comparison to the other items on this list, but considering what it could save in the long run it could easily be, for the right person, a smart and worthy investment.
Wireless earphones
Because what workout is complete without music? In fact, for many people music is an absolutely essential component of their exercise routines, providing motivation and an extra layer of enjoyment.
But we’ve all experienced the less-than-ideal scenario of our arms getting caught in earphone wires, painfully tugging the buds out of our ears…
Though a good pair of wireless earphones might prove most valuable to runners, they’re still an excellent addition to any tech-savvy workout kit.
But it’s important to know what you’re getting. After all, what would be worse than buying a pair of wireless earbuds only to lose one during your first run? This is where the true workout-friendly models come in — earphones specifically designed with running, jumping, and spinning in mind.
For a more in-depth breakdown of different wireless earphone models and their various strengths, take a look at this article.
If you happen to like both skipping and fitness tracking, then this product is a no-brainer. Essentially it’s a skipping rope with built-in LED lights which light up to “display calories burned, interval training data, and other symbols and icons to register double unders and other relevant fitness workout information”.
It’s a very smart concept. The way the display works is that the LEDS trigger at different times as the rope moves around you, creating the effect of a floating screen. Very futuristic, very cool, and very handy for anyone who integrates skipping into their fitness routine.
Sometimes there’s nothing like a good book to get you feeling motivated and inspired. This is especially true when it comes to exercise. Reading a great sports or fitness book can be just the thing to lift our spirits and push us to work harder for our goals.
So today we thought we’d share 20 books all about fitness, sports, and (of course) swimming. We hope you find these titles as enjoyable and inspiring as we do!
Please note that none of the links below are affiliated. We haven’t been paid to advertise the titles listed here, and we don’t receive any money from sales generated through the provided links.
Michael Phelps is regarded as one of the greatest swimmers ever, and is the most decorated Olympian of all time, with a total of 28 medals to his name. No Limits is Phelp’s inspiring account of his preparation for the 2008 Olympics and beyond. It’s a motivating advocation of striving for your goals the good old fashioned way: with hard work and determination.
This book follows a group of budding California-Based Olympians, chronicling their journey to compete in the 2000 Olympic games. Gold in the Water centres around four swimmers and their coach, and shines a light on the highs and lows of the swimming life. A must read for competitive swimmers!
Much like Michael Phelps, Ian Thorpe is swimmer of legend. His achievements (11 World Championship titles; 10 Commonwealth Games gold medals; 22 world records; and 5 gold, 3 silver, and 1 bronze Olympic medals) are nothing short of extraordinary. This Is Me focusses more on Thorpe’s 2012 comeback as opposed to his early career. But it’s an honest account of the life and struggles (especially those outside the pool) of a world class athlete.
This one’s for anyone who thinks they’re too old. It’s a story of stepping up to the challenge, despite your age and the age of your competitors, and following your dreams. It sends a wonderful and inspiring message for us to continue competing and staying active in older age.
You don’t need to be a swimmer to be inspired by this story of unfaltering motivation. By the age of 16, Lynne Cox had broken all records for swimming the English Channel. She then went on to become the first person to swim the Strait of Magellan — and that hardly scratches the surface of her achievements. This is the story of a passionate, determined, and daring individual, and one that should strike a chord with all readers.
In short, Born to Run isthe story of a journalist who sets out to Mexico to discover how Tarahumara Indians can run hundreds of miles without needing rest or injury. But it goes much deeper than that. It’s a fascinating journey into the heart and science of long-distance running.
Non-runners, don’t be skeptical. You don’t need to enter ultra marathons to benefit from these pages. There’s something here for everyone — but who knows, it might just inspire you to dust off those old running shoes!
Known as “the bible of bodybuilding” and written by one of the most famous bodybuilders of all time. Not much more needs to be said about this one, except that it’s an invaluable resource for weight trainers of all levels and abilities.
It’s true that this book will naturally appeal more to bodybuilders. But it’s worth noting that it does go into detail about aerobic training for fat loss too, which may be beneficial for exercisers with different goals.
A pop science book all about the science behind exercise. Simplistic, informative, and presented in a Q&A style, Which Come First dispels lots of fitness myths, and calls on reliable scientific evidence to provide information, insight, and advice on all things exercise.
Men’s Health is an online fitness juggernaut, and this volume is a brilliant resource for gym enthusiasts. It explores lots of different exercises, detailing how to perform them and their benefits. You’ll also find nutritional information and training session examples.
There’s a strong focus here on building functional strength, as well. Which makes it perfect reading for everyone, from pro athletes to furniture lifters!
An honest and inspirational account of Sharapova’s rise to international tennis stardom. It documents everything from her humble Siberian roots to her first Wimbledon win, and everything in-between and beyond.
For tennis players, athletes, fitness enthusiasts, or anyone who simply enjoys an interesting life story, Unstoppable is an absolute must read.
Eniola Aluko has achieved some incredible things in her life. First class honours law degree, 102 appearances for England women’s national football team, UN Women UK ambassador to name but a few.
The book deals with themes of dual nationality and identity, race and institutional prejudice, success, failure and faith, and aims to inspire confidence in a new generation of women.
This is an excellent book for anyone with an interest in (but not necessarily an understanding of) sports psychology.
The core message of the book is wrapped inside a fable, and is designed to build the reader’s self-confidence and mental resilience. Great for anyone with lofty goals!
Tim Grover has worked with some of the world’s greatest athletes, including Michael Jordan Kobe Bryant, and shares his thoughts on how to achieve mental and physical dominance.
This is a book designed to show you what it takes to reach your goals and achieve your dreams.
This book is a must-read for anyone looking to improve their mental performance. In a nutshell, it’s a mind training book with the goal of boosting your athletic potential beyond the realm of the purely physical.
Providing a window into the minds of champions, and offering science-backed tips and techniques, Jim Afremow’sbook is there to help you excel to new heights.
A book that does exactly what it says on the tin. If you’ve ever found yourself frozen on the sofa with indecision, straining over whether or not to get up and go to the gym, then consider giving this one a read.
It’s the perfect companion for anyone who, from time to time, needs a firm push in the right direction, just to keep themselves on track.
Neila Ray, who is involved with Darebee (an amazing free online workout database), has authored a very practical book, filled to the brim with great workouts that can be performed pretty much anywhere.
Another book that delivers exactly what the title promises, this is an excellent option for those who are less worried about theory and personal stories and more interested in bare bones workouts.
In this book Martin Gibala, one of the world’s leading HIIT (high-intensity interval training) researchers, shows us that getting fit and strong doesn’t necessarily require hours of daily commitment. Instead, Gibala offers strategies for achieving our fitness goals in much smaller time intervals. This one’s essential reading for fitness buffs on a tight schedule.
Whether you’re a longtime runner or complete beginner, this book is an essential companion. Starrett focuses on helping runners avoid and navigate obstacles common to the sport. Notably, you’ll find guidance on how to stay injury free through proper conditioning.
What’s special about this book is that it approaches fitness from the other side of the treadmill. Focussing on the science of sports recovery, Christie Aschwanden shows us how to best utilise our time outside of the gym. From “ice baths and cryogenic freezing chambers to the science behind Usain Bolt’s love of chicken nuggets”, this book demonstrates the importance of recovery, and why it might be one of the most essential elements of an effective fitness regime.
According to On Your Feet Britain, 45% of women and 30% of men spend less than 30 minutes a day on their feet at work. In the long term, this level of workplace inactivity can lead to a host of physical and mental health problems.
To begin with the bad stuff, and to learn a little bit more about the negative impacts of sitting, here’s an excellent Ted Talk on the subject:
But desk dwellers need not despair. The positive news is that, according to studies, regular physical exercise may help to alleviate the negative impacts of sedentary working environments.
And exercise could do more than simply offset the risks of sitting at a desk all day. In fact, it may contribute to an altogether more rewarding and effective work life.
Here’s why exercise is so important for desk workers (or anyone who sits down a lot).
When we exercise, blood flow to the brain increases which gives us the mental boost necessary for tackling a hard day’s work. It’s also widely acknowledged that regular exercise can help keep our mental health in check. Which is especially useful for office workers, considering that one of the major contributors to modern mental health issues is work-related stress.
So by exercising regularly we stand to improve both our mental and emotional wellbeing. Which, in turn, may increase our motivation and enthusiasm to work!
It also improves concentrationand memory
We’ve all experienced the mid-afternoon slump. Reading an email four times in a row, completely unable to focus our attention on account of our post-lunch fatigue. But exercise may help us see the end of that problem.
In one interesting study from HEC Montreal, researchers found that workers who walked on a treadmill whilst reading text and emails not only perceived themselves to be more attentive, but actually demonstrated increased levels of memory and attention.
Another study, this one by UCI researchers, showed that a single burst of moderately intense exercise improves all-round memory function.
It enhances cognition
Other research has shown that regular aerobic exercise actually increases the size of the hippocampus. That’s the part of the brain associated with learning and verbal memory.
Investigators have found that irisin (a molecule believed to have neuroprotective effects) is elevated in the brain though endurance exercise. Experimenting on mice, they “found that raising levels of irisin in the circulation caused the molecule to cross the blood brain barrier, which then increased the expression of BDNF (brain-derived neurotrophic factor) and activated genes involved in cognition.”
The results of these investigations suggest that increasing BDNF improves cognition and prevents the brain from degeneration. And it seems like one way to encourage this increase is by exercising.
Also, of course, improvements in cognition means improvements in work!
Small changes can make a big difference
Get Britain Standing says that just a few tweaks to our workday can make a big difference to our health. Here are some minor things we can do around the office for positive change:
Standing for phone calls.
Using the stairs instead of elevators and escalators.
Taking a standing break from your desk every 30 minutes.
Conducting standing/walking meetings.
Stepping away from the desk to eat lunch.
Walking to colleagues’s desks instead of phoning/email them.
Get up and get moving
There’s nothing like exercise to keep us feeling healthy, happy, and productive. If you work at a desk, or spend a lot of time sitting down, then it’s important to move and exercise as much as possible. And if you’re struggling for time, then take a look at these 15 exercise routines that can be performed in less than 10 minutes.
When it comes to exercising without weights, there are lots of different approaches we can take. From cardio to HIIT sessions, everyone has their own way of doing things. But one of the most universal and effective methods for enhancing any workout is to include some good old fashioned plyometric exercises.
To get technical for a moment, a plyometric exercise is the rapid and repeated stretching and contracting of the muscles, designed to increase strength. And there are plenty of exercises out there that tick those boxes. The question is, which ones are the best?
In truth, most plyometric exercises are pretty good, and it’s hard to say which, if any, are better than others. It all depends on which ones you enjoy the most, and which ones you feel the most confident performing. But to help you along, we’ve selected a few of our favourites that, if incorporated and performed properly, will make great additions to any workout routine.
Box Jump
Press Jacks
Frog Jumps
Jump Lunge
Burpee
X Hops
Split Squat Jump
Tuck Jump
Snowboard Hops
Clapping Push-Up
Lateral Box Shuffle
Mountain Climber
Squat Jump
Plyo Jacks
Skater Hops
Conclusion
As long as plyometric exercises are performed correctly and responsibly, they’re excellent workout tools and can really help push you towards achieving your fitness goals. But do remember that it’s crucial to get the technique right before incorporating any new exercises into your programme. So if you’re unsure, keep referring back to the videos, and if you still need more direction, head along to your local gym and ask a trainer for some tips.
Podcasts are wonderful companions when we’re on the move. Whether we’re walking to work, riding the bus, or waiting for a train, a good podcast can really help the time fly by. But aside from that, podcasts can really help us get through a workout.
Not only do they give us something to focus on, but they can inspire us to push ourselves and strive for our goals. So no matter if you’re a runner, a swimmer, and cyclist or a bodybuilder, we’re sure there’s a podcast out there that can help you to stay motivated achieve your goals.
With that said, here are 7 health and fitness podcasts that we think are worthy of any exercise enthusiast’s headphones.
Host Ali Feller sits down for deep conversations with “inspiring people who lead interesting lives on the run and beyond”. And though running is the running theme that binds Ali and her guests together, this podcast goes far beyond the track to deliver interesting, thoughtful, and inspiring conversations.
In this podcast, fitness and weight loss expert Vinnie Tortorich “dispels the widespread mistaken beliefs regarding weight loss and exercise and teaches us how to lose weight, get fit and reclaim our lives”. Covering topics from the effects of sugary drinks and the dangers of steroids to goal-setting and obesity. This one’s a great listen for anyone interested in health and fitness, but also specifically those looking to lose weight.
You may already be familiar with a little platform called TED Talks… But did you also know about their podcast? In this informative show, “TED speakers answer questions you never even knew you had, and share ideas you won’t hear anywhere else, all around how we can live healthier lives”. Some of their most recent episodes (at the time of writing) discuss the “mood-boosting power of crying”, how to manage stress, and why it’s ok to forget things.
If you’re interested in marathons then this podcast is for you. Annie Spencer “shares her knowledge and experience as both a marathoner and registered nurse to help you run smarter, feel better, and go the distance”. Whatever your current running level and whatever your goals, Marathon Training Academy is certain to keep you inspired.
Host Emily Abbate talks to a range of individuals about their successes and, perhaps more importantly, failures. It’s a wellness-focussed podcast, and is a fantastic place to find inspiration, especially if you’re feeling stuck or lacking motivation.
We’ll let the description of this podcast speak for itself: “Twenty Minute Fitness brings you the best news and advice on nutrition, health, weight loss and digital health in less than 20 minutes!”
Though an all-round excellent listen, this podcast is brilliant for those more interested in the nutritional aspect of health and wellness. Eat, Move and Live Better dives deep into lots of food-related topics. These include whether dairy is good or bad for you, why it can be difficult to stop overeating, and nutritional strategies that can lower your risk of Alzheimer’s disease. In their own words, “the one message we’d like to share is this: You CAN get healthy and fit while still living your life”.
