It's one of the most common sayings: Just like riding a bike.
It's a popular rock song — Queen's "Bicycle Race".
It's one of the biggest global sporting events: The Tour de France.
No matter where you look, bicycles are a part of our culture, our childhoods and our everyday lives.
Bike riding can be a great way to reap the benefits of exercise or just to get from point A to B. It can be good for your physical and mental health, and a great way to make memories with your family.
While getting back into a biking groove is...well..."just like riding a bike", it also comes with a litany of safety precautions. If you plan on riding your bike this summer, here are 7 safety tips to keep in mind.
1. Always Wear a Helmet
If you're just riding on a bike path and there are no other bikes or vehicles around, you might think you don't need to wear a helmet.
"It might seem like it goes without saying, but a helmet is the most important piece of safety gear when it comes to riding your bike," says Diana Kane, MD, Medical Director of Emergency Medicine Chester County Hospital. "Many adults (and even children) will skip wearing a helmet out of convenience or because they don't think it's needed. But a helmet protects your head in case of a fall or collision."
Even in moments that feel safe, you should still wear your bike helmet. You never know what might cause a bike accident.
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DID YOU KNOW...
In Pennsylvania, all children under 12 must wear a helmet when riding a bike — including if the child is riding in an attached seat or trailer or as a passenger.
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2. Take Time to Stretch — But Maybe Not the Stretches You Think
While biking might be something you do for fun or an eco-friendly way you commute to work, it's also an exercise. And like any other physical activity, you should take time to warm up your muscles before you ride like the wind.
When you think of stretches, you might think of static stretches where you’re not really moving your body a lot, like touching your toes. These kinds of stretches can be good for flexibility, but they're actually not great at helping you bike better. Instead, try dynamic stretches — stretches where your body is actually moving — in order to get your muscles and blood moving. Some good stretches to do before you start biking include leg swings, butt kicks, or even a couple of squats.
3. Use Lights, Reflectors and a Bike Bell
Use lights and reflectors on your bicycle to make yourself visible to other road users, especially when cycling at night or in low-light conditions. Many bikes even come with a built-in light that automatically flashes when you're moving the pedals — so you don’t even have to remember to turn it on.
Visual cues aren’t the only way to let people know you're coming. A bike bell is a friendly way to alert other pedestrians, cyclists, or bike path users that you are approaching. Use your voice to signal if you will be passing them by saying something simple like, "On your left!"
4. Follow Traffic Rules
Where you ride your bike will impact how safe it is and what additional safety measures you might need to take. Riding your bike on a bike path for example might mean you can ride for miles on end without crossing an intersection or seeing a main road.
But if you ride your bike through town to get to work, you may be riding alongside other cars. If it's available, use a bike lane to help you avoid mixing with traffic and reduce your chances of a crash. Cyclists should follow the same traffic rules as motorists, like stopping at stop signs and red lights, yielding to pedestrians, and riding in the same direction as traffic.
Learning hand signals can also help you communicate with other drivers or bike riders. The signs for "Right", "Left" and "Stop" are a great place to start!
5. Be Aware of Your Surroundings
While riding your bike, it can feel like you're the only one on the open road with the wind in your hair (through the holes in your helmet, of course). But practicing bike safety means:
- Keeping an eye out for other road users, pedestrians and obstacles in your path.
- Looking both ways before crossing intersections or turning onto a new street.
- Avoiding using your phone while riding — even if you think you’re an A+ "Texter and Rider". You're not.
6. Do Regular Maintenance on Your Bike
Bike safety isn't just about what you do while you ride your bike, it's also about your bike itself. Regularly check your bicycle for any issues that could affect your safety, like worn brakes or loose handlebars. You'll want to check that your tires are inflated, your lights work, and your chains are moving smoothly.
Your bike, like a car, can also benefit from regular servicing at a bike shop. While there's no hard and fast rule about how often to get your bike tuned up, taking your bike in once or twice a year can ensure that everything is working properly and safely.
7. Talk To Your Provider About a New Exercise Routine
If you're thinking about getting back into biking — or starting any kind of new fitness activity — it's a good idea to talk to your primary care provider before you start.
Your provider can make recommendations about the safest way to go about starting a new exercise based on your medical history, any recent injuries, or other health concerns. You have options — even if you might not be sure if you can ride a bicycle, you may be able to ride a recumbent bike, stationary bike, or even a trike.
Biking is a great way to stay active, and it's a simple fitness option that just about anybody can learn. But just because it's easy doesn't mean that safety shouldn't still be your number one priority.
Want to Start Biking?
Talk to your Chester County Hospital physical therapist or primary care provider, who can provide support and guidance as you start — or continue — your exercise routine.