Health benefits of regular cycling
Cycling is a low-impact activity that helps reduce stress on the hips, knees, and feet. It also helps improve heart function, strengthen muscles, and reduce body fat.
According toHarvard Medical SchoolCycling is a popular form of transportation and a common physical activity for many people in their free time.
Its health benefits include improved heart function, stronger muscles, better coordination and mobility, and reduced body fat. Like other forms of exercise, it can also help improve mental health by reducing stress levels and stimulating feel-good endorphins.
Cycling is very versatile; you can ride alone or with a group, indoors on a stationary bike or outdoors in nature, and it's suitable for all ages. It's a low-impact activity that reduces stress on the hips, knees, and feet and can be done by people who can't perform higher-impact activities like running.
Regular cycling offers numerous health benefits. Photo: IT
Cycling for commuting, such as to work, offers the benefits of incorporating exercise into daily life, reducing costs associated with driving a car or using public transport…
Numerous studies suggest that cycling helps reduce the risk of cardiovascular disease, diabetes, and premature death, and may also prevent weight gain or obesity. However, most studies are observational or cross-sectional, using self-reported surveys on cycling frequency.
Here are some health benefits of cycling daily:
Cardiovascular disease
A meta-analysis of 23 prospective studies found that participants who moved actively (cycling or walking to work) had a significantly lower risk of cardiovascular disease.
A large Swedish study that followed more than 23,000 men and women for 10 years found that those who cycled to work had a reduced risk of several cardiovascular risk factors such as obesity, high blood pressure, and hypertension compared to those who drove or used public transport.
Another large study followed more than 53,700 older Danish men and women aged 50 to 65 for 20 years. The results showed that participants who switched from not cycling to cycling had a 26% lower risk of heart disease compared to those who had never cycled.
An observational study of 2,364 young men (aged 18-30) showed that men who were physically active had a reduced risk of obesity, as well as a reduced risk of elevated triglyceride levels, high blood pressure, and insulin.
Obesity
The link between cycling and weight change was studied in a group of over 18,000 premenopausal women. After 16 years, the results showed significantly less weight gain in those who walked briskly or cycled.
A large observational study involving over 72,000 men and 82,000 women found that active commuting was significantly associated with body mass index. They also had lower body fat percentages compared to those who drove cars or used public transport.
According tographlineRegular cycling, especially at high intensity, can reduce body fat and promote healthy weight management.
Additional studies suggest that combining sprinting and strength training with regular cycling can temporarily boost metabolism and muscle building, allowing you to burn more calories, even at rest.
Cycling will help tone your legs.
Cycling improves overall lower body function and strengthens leg muscles without putting excessive stress on the joints. It targets your quadriceps, glutes, hamstrings, and calves.
To further strengthen your legs and improve your cycling performance, try incorporating weightlifting exercises, such as squats, a few times a week.
Cycling can lower cholesterol.
The health benefits of cycling can improve cholesterol levels, which can boost your cardiovascular health and reduce your risk of stroke and heart attack.
According to a review of 300 studies, indoor cycling has a positive impact on total cholesterol levels. It can increase HDL cholesterol (good cholesterol) while decreasing LDL cholesterol (bad cholesterol) and triglycerides.
Cycling improves mental and brain health.
Cycling can reduce feelings of stress, depression, or anxiety. Focusing on your path or rhythm while cycling can help you develop concentration and awareness of the present moment.
Research supports this. One study showed that cycling outdoors improved cognitive function and health in older adults.
If you find yourself feeling sluggish, lethargic, or like your brain is slowing down, try cycling for at least 10 minutes. Exercise promotes the release of endorphins in the body, making you feel better and reducing stress levels.
Cycling can be beneficial for people with cancer.
Cycling is a great addition to your care plan if you are recovering from cancer. However, many cancer patients experience fatigue and pain during treatment, so listen to your body and only exercise if you are ready.
Cycling can also help you stay fit and healthy, which may reduce your risk of certain types of cancer, including breast cancer.
According to research from 2019, if you have breast cancer, staying active can reduce the side effects of cancer treatment, including fatigue, and improve your overall quality of life.
Cycling can help prevent and control several diseases.
Whether you want to prevent health concerns from arising or manage existing conditions, regular exercise is key. Regular cycling is one way to avoid a sedentary lifestyle and the health concerns that can come with it.
Cycling not only provides relaxation, but is also good for cardiovascular and brain health. Photo: CA
Regular exercise can prevent heart problems such as stroke, heart attack, and high blood pressure.
Cycling can also prevent and control type 2 diabetes. In fact, recent research shows that regular cycling can reduce mortality rates in people with diabetes by 24%, and if continued for at least 5 years, it can reduce mortality rates by 35%.
