Doctors define obesity as having a body mass index greater than 30. Losing that extra weight will lower your BMI, but you'll need to create a calorie deficit. Exercise helps create that deficit. Depending on how much excess weight you carry and where you carry it, your body shape could make some forms of exercise difficult or uncomfortable. Cycling provides a workout, but balance, bike shape and discomfort may limit your biking options.
Advantages of Cycling
If you're just embarking on a more active lifestyle, cycling is a good place to start. Jogging and some forms of aerobic dance involve a great deal of stress on your knees. Over time, high-impact activities can lead to knee instability and pain. Cycling gives you a no-impact aerobic workout. A study published in "Arthritis and Rheumatism" in 2005 found that weight loss "will result in a 4-fold reduction in the load exerted on the knee per step during daily activities." As you bike, you'll shed the weight while preserving the health of your joints. You'll also improve your overall cardiovascular fitness with cycling.
Stationary Cycling Versus Bicycling
Stationary bikes let you ride whenever you choose without the worry of overdoing the first leg of your trip and having a tough ride back to your starting point. You might also feel more comfortable on a stationary cycle that you can use whenever you like in the comfort of your own home. On the other hand, bicycles get you out of the house and encourage you to become a part of the fitness community. You'll be one of dozens or hundreds of cyclists in the park, and that feeling of being part of a group can inspire you to continue your exercise.
Recumbent Cycles
People who are significantly overweight or who carry their weight primarily in their abdomens -- a shape that doctors call the apple body type -- may find standard exercise cycles and bicycles physically uncomfortable to use or hard to balance. Others might find the standard posture of a bike hurts their backs. If you've given up cycling because it became uncomfortable, seek out a recumbent cycle. Recumbent bikes put your body in a seated position that gives a larger abdomen more room and relieves pressure on the lower back.
Switching Seats
One source of discomfort for obese cyclists is a tiny bike seat. It's simply a matter of physics: a larger mass distributed over a smaller space equals greater force. When your bike seat applies that greater force to your rear, the discomfort stops you from wanting to cycle. Choose a bicycle with a more comfortable seat or look for a replacement seat with more generous proportions. Another reason to change seats: a standard bicycle seat could contribute to genital numbness, according to a 2008 study published in the Journal of Sexual Medicine.
Cycle Construction
Your weight may also be a factor in the type of cycle you buy. Bicycle manufacturers list the maximum weights at which their products are designed to perform, so choose a bike that fits your current weight. Look for a seat that attaches directly to part of the frame rather than to an attachment that could form a weak point when you ride. Wider tires support your weight better. For stationary cycles, get a model that you can adjust to fit you comfortably. A stationary bike with a seat that's fixed in a too-high position can lead to knee strain even if it involves no impact on your joints.
References
- University of Maryland Medical Center: Obesity
- Arthritis and Rheumatism; Weight Loss Reduces Knee-Joint Loads in Overweight and Obese Older Adults With Knee Osteoarthritis; Stephen P. Messier, et al.; July 2005
- The Journal of Sexual Medicine; Erectile Dysfunction - Cutting Off the Nose to Save the Penis; Steven M. Schrader, et al.; August 2008
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