When Ken heard that early retirement could increase the risk of dementia if he didn’t remain physically, mentally and socially stimulated, he did what any 64-year-old would do: he took up unicycling. Now about to turn 68, he says it’s the best brain-booster he could ever have chosen. I couldn’t agree with him more. I met Ken about a year ago, when he turned up to my gym, riding his unique one-wheeler.
Unicycling is one of the most complex balance pursuits one can undertake. The rider is constantly having to adjust their balance forward, backward, left and right. At the same time, they need to pay close attention to their foot movements to ensure they apply the correct pressure and speed to the pedal. They also need to be acutely aware of the position and movement of their body (proprioception), while being attuned to their environment to stay safe. Phew!
In one study, just three weeks of unicycle training resulted in improved postural control, accompanied by changes in grey and white matter brain networks involved in both motor and mental functions. Five weeks after the participants stopped riding, their brain structure returned to its pre-cycling state.
Apart from dramatically enhancing balance and co-ordination, unicycling offers many other brain- and body-benefits. To list but a few:
- Unicycling is a form of aerobic exercise (endurance training), which improves every aspect of brain function.
- It incorporates strength training — stronger muscles equate to a stronger mind. Unicycling uses almost every muscle group in the body: core, back, legs, arms, chest, neck. As you get more proficient, you become more muscle efficient, but you continue to engage your lower body for balance, and your upper body for steering.
- It improves focus and concentration. People with ADHD report that unicycling can be as effective as medication. Other riders have described unicycling as their meditation.
- It entails complex skill acquisition, which stimulates the formation of countless new connections between brain cells (neurons). Learning anything new is a brain-booster but unicycling is particularly effective because it involves many different regions of the brain.
- It sharpens the reflexes.
- It enhances vision, hearing and proprioception because the rider needs to be alert to multiple forms of incoming information to maintain balance.
- It encourages time in nature. If the trail is bumpy, get yourself a Mountain Unicycle (known as a Muni). Munis are made specifically for riding down mountains.
- On a sunny day, you get a generous dose of vitamin D.
- It’s a great conversation starter. Ken affirms that when he rides his unicycle, more people say hello, ask questions and engage in friendly banter. Social interaction is one of the most powerful ways to keep our brain working at its best.
- It promotes a sense of achievement.
- It stimulates the release of feel good neurotransmitters: serotonin, endorphins, noradrenaline, dopamine.
- It’s great for mental health on many levels.
- It’s a form of positive stress (the adrenaline rush).
- It builds confidence to try other new things.
- It creates opportunities to set new goals and continue to acquire new skills.
- It’s great fun!
As Einstein said, ‘Life is like riding a bicycle. To keep your balance, you must keep moving.’
Even more so with a unicycle.
Maybe despite all the benefits, unicycling is just not your thing. Nonetheless, I hope that Ken’s story encourages you to think beyond the ordinary to try something extraordinary.
If you want to read more about the neuroscience of unicycling, click on the research papers below.
- Learning Unicycling Evokes Manifold Changes in Gray and White Matter Networks Related to Motor and Cognitive Functions — https://pmc.ncbi.nlm.nih.gov/articles/PMC6416294/
- Functional Connectivity as an Index of Brain Changes Following a Unicycle Intervention: A Graph-Theoretical Network Analysis — https://pmc.ncbi.nlm.nih.gov/articles/PMC9405869/pdf/brainsci-12-01092.pdf
Here are more inspiring photos of Ken on his unicycle.
Please share this Health-e-Byte with someone who needs a nudge to try something new.
Well done Ken…great to see people challenging themselves for their health and fitness in all areas.
Well done Ken, keep up the great work!