Heading out on two wheels provides myriad physical and mental health benefits
By Rita Carey Rubin, MS, RD, CDE, Host of YRMC’s Your Healthy Kitchen, sponsored by Dignity Health, Yavapai Regional Medical Center
There is an inescapable, childlike joy that comes from riding a bike over-dramatic high desert landscapes, or through forests of towering pines, on one of Prescott’s many and varied trails. The good news is that you don’t have to be a pro to join the fun. In fact, whether you are seven or seventy, a novice or seasoned cyclist, there’s a ride for you in the 250 miles of winding local trails.
Ximena Florez, President of the Board of the Prescott Mountain Bike Alliance (PMBA), can’t contain her enthusiasm for mountain biking.
“It’s fun, it can be social, or solo, and it keeps you smiling and feeling young,” she said. “There are so many benefits, including physical fitness and mental health. I think trail riding is also a form of meditation because when you ride, you need to keep your focus on the trail.”
Ximena emphasizes that a great variety of people can, and do, enjoy mountain biking.
“Almost anyone can ride, especially in Prescott, because our focus at PMBA is on advocating for diverse types of trails that appeal to people of all ages and abilities,” she said. “Over one hundred miles of trails have been added in the Prescott area since PMBA’s inception ten years ago. There is something for everyone. Examples include the trails at Pioneer Park for beginners, Thumb Butte and Spence Basin for intermediate riders, and the Dells for experienced cyclists. PMBA is continually raising funds for trail maintenance and expansion through its membership program.”
Physical Strength, Fitness and More
The physical benefits of cycling in the great outdoors are well documented:
- Riding a bike over varied terrain builds strength and stamina throughout the body, including the arms, back, and core muscles.
- Balance and coordination improve quickly on a mountain bike.
- Cycling puts less stress on joints than many other forms of weight-bearing exercise.
- Exposure to natural, bright light can improve sleep by stimulating the production and timely release of melatonin, a hormone that regulates wake and sleep cycles.
- Exposure to sun, even for just five to ten minutes (without sunscreen) creates vitamin D, which is important not only for bones, but for the immune system as well. In fact, the World Health Organization estimates that many diseases, including autoimmune conditions, some types of cancer, and osteoporosis may be linked to lack of exposure to natural light and sun.
- Getting dirty (which is always part of the fun of mountain biking) might also have benefits. Significant research demonstrates that regular exposure to natural soil (i.e., dirt) supports a healthy microbiome—the collective bacteria living in and on us that supports health.
Get Ready to Roll!
Overcoming complex or even simple challenges on the trail can bring a sense of mastery, accomplishment and joy. PMBA offers a variety of opportunities to ride. Scheduled skill-building sessions and group rides are listed on their website at prescottmtb.com.
For up-to-date news and last-minute announcements, follow PMBA-Prescott Mountain Biking Alliance on Facebook and prescottmtb.com on Instagram, where you can also follow the development of Arizona’s first gravity-flow trail. PMBA recently received a grant to develop this one-way loop trail dedicated to all levels of mountain biking.
Florez reminded riders that mountain biking “is all about sharing the trails” and offers this simple guide to trail etiquette:
- Always give hikers and horses priority. Make it a habit to pull off the trail and let others pass safely by.
- Ride with a bell, so trail users know when you are coming up behind them.
- Give fellow bikers who are riding uphill a break. They are working hard and should take priority over those going down.
If you haven’t been on a bike since childhood, consider giving trail riding a try. Start with easy trails to build confidence, strength, and skill, and then advance—if you want to. It’s also okay to simply enjoy the warm sun, clean air, and beautiful Prescott views on an easy, joy-filled ride. Don’t worry if it’s been a while. It’s like riding a bike—you don’t forget.