যে কথা বলা হয়নি............. হয়তো কোন ভয়ে, অস্বস্তিতে, কোন বিধিনিষেধের বেড়াজালে। তেমন কিছু কথাই বলতে এসেছি। ভালো লাগলো তাই আপনাদের সাথে শেয়ার করলাম..... Family Bike Riding: Health and Safety By Wes Fessler Introduction Family bike rides are a great way to burn off some energy and have fun with your family. Bike riding is a good way to get your family out of the house for a while. Whether your ride is part of a far away vacation, or a daily jaunt around town, riding as a family can be much more fun than riding alone. A few ideas and safety tips can help assure that your rides are enjoyable and that you are prepared for any unpleasant surprises. Health Benefits In addition to fun, there are health benefits from bike riding that make your rides an excellent activity for your family. Biking provides a workout to many of the muscles and bones in your body (especially your calves and upper leg muscles). Bike riding also helps your family to get the aerobic exercise that is needed for maintaining health weight and cardiovascular fitness. When it comes to burning off energy, vigorous bike rides can burn up to 700 calories in an hour (1). The benefits of bike riding make it a great activity to add to well-rounded exercise program. Bike riding has many potential health benefits, but as with all types of exercise, one should always consult a physician before beginning any type of exercise program. Bicycle Safety It is not always easy to convince people about the importance of bicycle safety, but it is vital for everyone in your family to understand basic safety rules and to wear protective equipment before setting forth on any family bike ride. The concept of safe biking is overlooked or dismissed because of the simple nature of riding a bike. For the safety of everyone in your family, it is of utmost importance that safety is understood, and that a commitment to wearing a helmet is absolute. As fun as family bike rides can be, never neglect the importance of safety. Never assume that your ride will be free of hazards, or become so comfortable on a bike that you fail to pay adequate attention to where you are going and what is around you. Complacency and inattentiveness can easily lead to accidents. In order to develop a respect for bicycle safety, it is important to understand that dangers are real. According to the *National Highway Traffic Safety Administration, “In 2003, 622 pedalyclists were killed and an additional 46,000 were injured in traffic crashes (2).” Many of the deaths that occur with bike related accidents are related to head injuries where a helmet was not worn. It has also been found that approximately 85 percent of head and brain injuries suffered in biking accidents could have been prevented if the victim had worn a helmet (3). The following are a few safety tips that should be considered for your family bike rides: Always wear a helmet and be certain that it fits properly. Parents are no exception. Always follow the rules of the road. Bicycle riders must follow same laws that apply to cars and other vehicles on the road. As parents you should familiarize yourself with all traffic laws and teach them to your children. Never ride in the opposite direction of traffic. When riding at night be certain that all reflectors are intact (one on each tire and one in the front and back of the bike), and use an electric headlight and tail-light. Also wear reflective clothing or bright colored clothes so traffic can easily see you from a distance. When riding alongside parked cars, beware of drivers and passengers who may open doors in your path. Beware of road hazards, potholes, wet roads, oil, gravel, or any other condition that may cause you to lose control of the bicycle. This should not be considered a complete list. Other hazards and safety concerns may also exist that have not been mentioned here. It is advisable to refer to additional sources to assure that you are following the best safety precautions for bicycle riding. Before riding your bikes, it is a good idea to look them over for signs of any problems that may impair their function. Check the air in the tires, be certain that all reflectors are in place, make certain the brakes work, and look for any loose parts. A quick check can help prevent problems that may occur down the road. What To Bring On Family Bike Rides When riding with the family, a little foresight can add to the fun. Try to anticipate the needs of your family with consideration to weather conditions and typical behaviors of your children. A few snacks and water can restore energy. A backpack that is not entirely full can accommodate coats, hats, or other items that the kids might remove along the way. A camera can capture the moments that are too perfect to forget. Simple extras like these can help to turn a good bike ride into a great one. Here is a list of some items you will need for your bike ride and a few extras: Helmet Seat bag for bike (keep tire patch kit and small tools inside of it) Backpack Water bottles Small first aid kit Snacks Bike lock Small air pump Bike tire sealer can (this fixes flat tires and fills the tire with air at the same time) Tire patch kit Replacement Inner Tube Electric headlight and taillight Basket Rear rack Camera Plastic bag (to collect candy wrappers or other trash that you may produce) Sunscreen Elbow and shoulder pads (for younger children) Map of local area (if in unfamiliar territory) Conclusion Family bike rides can be great fun for your whole family. They provide recreation and exercise at the same time. With attention to safety and the addition of a few nice surprises, your bike rides will be happily anticipated and fondly remembered. - Article By Wes Fessler