Hey Lykkers! Ever wondered if your bike rides are really doing your body any good? Maybe you hop on the saddle to stay in shape or just enjoy the breeze—but are we riding smartly and safely?

Today, let's break down how we can make our cycling sessions healthier, safer, and more fun. Whether you're a beginner or someone who pedals often, there's something here to help every one of us ride better.

Why Biking Is So Good for Us

Biking isn't just about getting from A to B—it's actually one of the best cardio workouts out there. Research shows that cycling gives our internal organs a full workout, especially improving our heart and lung endurance. When we ride regularly, our heart muscle gets stronger, our lungs take in more air, and our breathing becomes more efficient.

Compared to jogging, biking puts less pressure on our knees and ankles. It strengthens not just the legs, but also the muscles in our core and arms. Plus, studies found that people who ride bikes often feel more energetic, less stressed, and even more confident. That boost in mood? It's real—and it's one more reason to keep riding!

Choosing the Right Bike

Before we hit the road, picking the right kind of bike matters. National-level cyclist Tang Haoran says beginners should consider a flat-handlebar road bike. These bikes are lighter, ride faster, and are perfect for everyday workouts on city cycling paths. They're simple to maintain and often have handy storage areas too.

Mountain bikes are another great choice. They're heavier and more stable, which is great for bumpy or uneven paths. Plus, they handle shock well and are less likely to get flat tires—awesome for more adventurous rides.

Dress the Part

What we wear also makes a difference. Cycling clothes made from quick-dry materials help keep sweat away and feel more comfortable on long rides. Cycling jerseys often have small pockets on the back for things like your phone or snacks.

If we're biking for more than a few minutes, padded cycling shorts can really help. They reduce the pressure we feel while sitting on the saddle. And while we might not need professional cycling shoes, wearing sneakers with firm soles can keep our feet from getting tired too fast.

Ride With the Right Posture

Good posture goes a long way. While riding, we should lean slightly forward, keep our arms straight, and tighten our core. Try to breathe using our stomach muscles—that's called belly breathing and it's great for endurance.

Let's keep our hips and knees moving smoothly, and remember not to stay in the same position for too long. It's important to shift around a bit and take breaks. If we're just starting out, riding for 1–2 hours and covering 15–20 kilometers is a solid goal.

Don't Overdo It

We know it's tempting to go all-in after a break, but pushing ourselves too hard in one session can backfire. It's much better to ride regularly and mix in other types of workouts like walking, swimming, or yoga. Also, rough roads aren't great for our bodies—try to avoid long stretches of rocky terrain.

Before a long ride, we should warm up. After we finish, don't just hop off and sit down. Gradually slow down, walk the bike for a few minutes, and stretch. This helps our muscles cool down and keeps soreness away.

Track Your Progress

If we have a fitness band or heart rate monitor, it's a smart idea to wear it while riding. It helps us track how hard our body is working and lets us adjust the pace when needed. Staying in the right heart rate zone means we're getting all the health benefits without overworking ourselves.

What About Sore Muscles?

After riding, it's common for our thighs to feel a bit sore. That's totally normal. When we pedal, we use our thigh and hip muscles a lot, especially on longer rides. This can lead to some swelling or tightness inside the muscles.

Tang Haoran suggests gradually slowing down before we stop completely, then pushing the bike for a few minutes to let our body adjust. A warm shower at home also helps muscles relax. If we often feel pain in our joints or back, it might be time to check in with a rehab center for expert advice.

Let's Keep Rolling!

Riding a bike can be more than just a way to work out—it's a joyful way to explore our world, stay fit, and feel free. But like all good things, it works best when we do it the smart way. So, Lykkers, next time you hop on your bike, try a few of these tips and see how much better your ride feels.

Have you tried any of these before? Or maybe you've got your own biking tricks? Share them with us—we'd love to hear from you! Let's keep riding, learning, and feeling our best—together.