Office workers, stand up from your desk for two hours a day

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David Dunstan, Baker IDI Heart & Diabetes Institute We’ve known for some time that too much sitting increases your risk of diabetes, certain cancers, heart disease and early death. But until now it’s been unclear how much standing during the work day may counter this increased risk. Guidelines published in the British Journal of Sports
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Image by Thomas Joynt

Ride strong

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A regular program of simple strength exercises can improve your posture and strengthen your core. Benjamin Masci shares five exercises to help your body balance. A balanced body helps any rider confidently tackle the physical demands of the bike (and of life in general). Strong legs without a solid core can cause lower-back strain with
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Weak muscles an indicator of heart risk

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A weak grip has been shown to indicate an increased risk of death, stroke and heart attack. Researchers from 23 different universities and hospitals, coordinated by McMaster University in Ontario, Canada, tested 142,861 people in high-, middle- and low-income situations across 17 countries using a grip-strength measure and tracked them over four years. The study aimed
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Hip Health

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Simon Vincett has exercises to help find healthy hip alignment and a happy lower back. Photography by Thomas Joynt.  Our hips are the foundation of our upright torso and we don’t do them any favours by sitting down a lot. For many of us the result of long sessions parked in chairs is weak glutes
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My foam friend

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For fast recovery for stiff, sore muscles and a quick return to top riding condition, you need to get on a roll. Simon Vincett takes you through a full foam roller routine. Photography by Thomas Joynt.  Without the benefit of a masseur like the ones pro riders enjoy, the next best thing for bike riders
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Profile: Steve van Ruyven

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An MS diagnosis hasn’t stopped Steve van Ruyven from reaching some lofty heights on a bike. He tells Melissa Heagney how getting back on two wheels has given him a new life. Name Steve van Ruyven Age 50 Lives Mount Eliza Job Managing himself WHEN he was in Grade 6 at St Joseph’s Primary School
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Photo by Thomas Joynt

Back with a vengeance

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Don’t let a stiff back stop you from getting out for a ride. Simon Vincett has exercises backed up with on-the-road technique. Finding good posture in a stretching session is one thing, but for lasting comfort on the bike, you need to achieve poise under pressure. Use your training rides to build your foundation of
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Cycle of health

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Our adolescents need help to get active, for the sake of a healthy future. Simon Vincett and Phoebe Rountree investigate how adults and active transport can deliver. Adelaide teen Matthew Pomery was, until recently, like many others his age. The 16-year-old caught the train to his school in the northern suburbs, Elizabeth–Fremont High, and to
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Photo by Thomas Joynt

Beat the heat

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Margot McGovern has tips for your summer cycling. The winter doldrums are a fading memory, as are apprehensions about freezing on frosty morning rides and navigating wet roads through frigid gusting winds. But the sultry days of summer bring a unique set of riding conditions for bike commuters that also require consideration. Here’s a few
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Photo by Karl Hilzinger

Out-riding bad habits

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A passion for cycling can lead to big changes both on and off the track. Richard England tells Melissa Heagney how riding a bike has changed his (and others) lives for the better. Name: Richard England Age: 33 Occupation: Day Program Team Leader with YSAS Bikes: Scott mountain bike, Bianchi FG Lite road bike There are many life-changing moments
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