Riding a motorcycle sends constant, usually undetected, vibrations through our skeletal structure as we absorb shock from both the road and the motorcycle. Attention to your bone health and strength is generally good practise for women, and further Strong Bone Benefits For Women Motorcycle Riders – a great benefit to ensure your ongoing strength in the activity of motorcycling.
Women start losing bone density in the late 30’s and the risk of getting osteoporosis during your lifetime is 50 percent. Bone health is relevant to our stamina, functionality and of course strength –all pertinent to physical fitness for riding a motorcycle. But the good news is, you don’t have to be a runner or heavy-duty weight lifter to build bone mass and keep your bones healthy. Any weight-bearing activity—walking up the stairs, carrying your motorcycle back-pack or your grocery bags can help prevent bone loss and stimulate bone fitness.
Building bone doesn’t have to be boring. Just simply starting your day by jumping up and down or skipping for two minutes is a fun effective way to help your bones.
Try these other bone-healthy moves – no gym required! Just purchase some dumbbells and ankle weights. Start with light weights and slowly increase as you gain strength. Take a rest day between weight workouts. If you’re time-challenged, you can even do these following moves while sitting at your desk, or watching television.
SITTING BENT FORWARD FLY
This exercise is a great benefit to your upper body strength needed for such activities as lifting the motorcycle handlebars up and off the side stand.
- Sit up straight in a chair with feet flat on the floor and shoulder-width apart.
- Holding a weight in each hand, extend your arms out in front of you, with palms facing each other and elbows slightly bent; bend forward slightly, about 3 to 5 inches.
- Pull your arms back as far as they will go for a count of 2 and hold for a count of 1, then slowly return to starting position for a count of 4; repeat 8 times. Rest for 1 minute, do a second set.
SIDE LEG RAISE
This exercise will help in strengthening thigh and hip areas. This is the area which supports much of your body when riding, sitting or applying pressure on the foot pegs when riding over potholes or uneven terrain. It is your hips and thighs which also buffer your upper body from the rough road surfaces you’ll ride.
- Put on ankle weights and lie on your left side.
- Bend left leg under you, keeping right leg straight. Support head with left arm, and put right arm out in front for balance. For a count of two, lift your right leg about two feet, hold for a count of one, and slowly lower for a count of four; do eight reps, then switch sides and do eight reps with left leg.
- Rest for 60 seconds, and then do another set. Three sets total on each leg is the minimum required.
Here is another good exercise used to strengthen rib and chest area. This is where power is required to control body movement back and forth from the handlebars when executing such manoeuvres as braking, swerving, and upper body control when travelling over bumps etc.
- Lie on your back with your knees bent and feet flat on the floor. Holding a dumbbell or weight in each hand and resting your arms on either side of your body.
Press the weights up for a count of two, keeping your palms facing your feet, then slowly lower back down for a count of four;
Do eight repetitions minimum or 12 maximum. Rest in between reps for one to two minutes. Do a second and third set do complete the exercise.
Don’t forget to balance your diet with calcium and vitamin D both essential to bone health but speak to your family doctor for the correct dosages.
For more information visit the Nelson’s site for Strong Women.
*Note: Consult your physician before beginning any new exercise program.