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  • Writer's pictureSamantha Hvasta, DPT

Benefits of exercising through biking

Wes Hanna, Kelly O’Neill, Joe Kalucki, Bill Harris and Alicia Murphy pedaled down to Chimney Rustic Ales during Third Thursday’s “Bike Party” on May 20, 2021. Murphy is the founder and president of The Kickstand Crew. (THG/Kristin Guglietti. To purchase photos in The Gazette, call (609) 704-1940.)

In benefits of an active lifestyle have been proven to have many positive health effects. Physical activity can help decrease the risk of cardiovascular disease, control weight, strengthen muscles and bones, improve mental health and mood, and even increase your chances of living longer. Biking is a great way to get exercise—just be sure to follow these tips!

Biking is a low impact activity which can salvage your joints. It burns anywhere from 300 to 800 calories per hour (depending of the intensity) and can be a fun family activity that gets everyone outside.

The right fit of your bike is important to avoid potential orthopaedic-related injuries to your knees, low back or neck. Remember, a helmet is highly recommended for anyone riding a bike and the law for young children.

If your goals are cardiovascular in nature, the duration of your ride should be anywhere from 20 to 60 minutes, three to five days a week. The intensity of the exercise should vary from 60 to 80 percent of your heart rate maximum (a rough estimate of your heart rate maximum is determined by subtracting your age from 220).

For those new to the sport, begin conservatively and progress the intensity by no more than 10 percent each week. Your breathing should not be labored; you should be able to carry on a conversation while exercising. It is also recommended that individuals consult with a physician prior to initiating a biking program.

Make stretching part of your physical activity routine. It is a good idea to stretch the major muscles of your body at least two times a week, spending 60 seconds on each exercise.

Call your local NovaCare Rehabilitation center today or visit to learn more about how our clinical experts can help you stay injury-free! You can contact Samantha Hvasta, DPT, manager at NovaCare Rehabilitation located at the Blueberry Crossing Plaza at (609) 561-5308 or visit


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