My City Bikes Campaign Increases Heart Health With Physical Activity

February is American Heart Month, and evidence shows that short bouts of regular exercise can drastically lower the risk of heart disease and high blood pressure. Now, a global web- and mobile-based public health campaign is dedicated to helping people discover better health and quality of life through bicycling.

"The heart is a muscular organ, and, like all muscles, it becomes stronger as a result of exercise," said spokesperson Tina Schmidt. "As the heart becomes stronger, it can more efficiently pump blood through the body. As a person's cardiovascular fitness improves, their heart gets more fit and better at delivering oxygen-rich blood even during strenuous exercise. Also, as a person's cardiovascular fitness improves their resting heart rate goes down, which means that the heart doesn't have to work as hard to do its job the rest of the time."

Research from Karolinska Institute found that walking or bicycling just 20 minutes per day was linked to a 21 percent lower risk of heart failure, and Boston University School of Medicine study published in Medicine & Science in Sports & Exercise found that even regular 10 minute bouts of physical activity like biking lower the risk for high blood pressure.

The American Heart Association recommends 30 minutes of moderate aerobic activity at least five days a week for optimal heart health. But these studies have found that even breaking that up into short 10-15 minute bursts of activity has the same effect.

"That means that you don't have to commit to a crazy gym routine, and that's why biking is so convenient," said Schmidt. "Biking isn't just a sport or a fitness activity, it's a mode of transportation and recreation. You can bike to and from work, school, or to run a couple of errands and you've gotten in your daily physical activity. Biking is also ideal for people starting out with a lower level of fitness, or who have injuries or conditions like arthritis that make other activities difficult or even painful."

And because biking is a nearly impact-neutral activity when it comes to your joints, it's a great way for anyone from kids to grandparents to get the necessary benefits of daily physical activity.

Schmidt said that her city of San Francisco is great for cycling, offering beautiful scenery to cyclists, with great bike paths, lanes and trails. San Francisco has also been a pioneer when it comes to protected bike lanes -- bike lanes that are on the street but buffered from traffic -- that make many riders feel safer biking on the road.

Last year the SFMTA reported in its annual bike count that the number of people biking in San Francisco had increased by 206 percent since 2006. The community of cyclists is growing in San Francisco, and it can in your city, as well.

"It's a great time to start cycling, and everyone who rides a bike is a cyclist," said Schmidt. "The My City Bikes San Francisco app is dedicated to people who are just getting started biking in San Francisco. It provides a guide to the city's beginner-friendly biking and need to know information about basic bike maintenance and safety." It can be downloaded for free for Apple and Android at mycitybikes.org/california.

Schmidt said that cities from Missouli to Miami have bike share programs. The campaign currently serves more than 300 communities in the U.S., Canada and Australia with beginner biking apps and information to help people start cycling.