Health benefits of cycling regularly
Cycling is a low-impact activity that reduces stress on the hips, knees, and feet. It also improves heart function, strengthens muscles, and reduces body fat.
According toHarvard Medical SchoolCycling is a popular form of transportation and physical activity in many people's spare 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 versatile, you can ride alone or with a group, indoors on a stationary bike or outdoors in nature and at any age. It is a low impact activity that reduces stress on the hips, knees and feet and can be done by people who cannot do higher impact activities such as running.
Cycling regularly brings many health benefits. Photo: IT
Cycling for transportation, such as commuting to work, offers the benefits of incorporating exercise into daily life, reducing costs associated with driving a car or using public transport…
Many studies have shown that cycling reduces the risk of heart disease, diabetes, and premature death, and may help prevent weight gain or obesity. However, most studies have been observational or cross-sectional, using self-reported surveys of cycling frequency.
Here are some health benefits of cycling every day:
Cardiovascular disease
A meta-analysis of 23 prospective studies found that participants who engaged in active commuting (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 compared with those who drove or used public transport had a reduced risk of several cardiovascular risk factors such as obesity, high blood pressure, high blood pressure…
Another large study followed more than 53,700 Danish men and women aged 50 to 65 for 20 years. Results showed that participants who switched from non-cycling to cycling had a 26% lower risk of heart disease than those who had never cycled.
An observational study of 2,364 young men (ages 18–30) found that men who were active had a reduced risk of obesity, as well as a reduced risk of elevated triglyceride, blood pressure, and insulin levels.
Obesity
The link between cycling and weight change was studied in a group of more than 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 more than 72,000 men and 82,000 women found that active commuting was significantly associated with lower body mass index. They also had lower body fat percentages than those who drove or took public transportation.
According toHealthline, Regular cycling, especially at high intensity, can reduce body fat, promoting healthy weight management.
Additional studies show that combining sprinting and strength training with regular cycling can temporarily increase metabolism and build muscle, allowing you to burn more calories, even at rest.
Cycling will help firm your legs
Cycling improves overall lower body function and strengthens leg muscles without putting undue stress on your joints. It targets your quadriceps, glutes, hamstrings, and calves.
To further strengthen your legs and improve your cycling performance, try doing weight-lifting exercises, such as squats, several times a week.
Cycling can lower cholesterol
The health benefits of cycling can improve cholesterol levels, which can boost your heart health and reduce your risk of stroke and heart attack.
According to a review of 300 studies, indoor cycling has a positive effect on total cholesterol. It can increase HDL cholesterol (good cholesterol) levels 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 the road or your rhythm while cycling can help you develop concentration and awareness of the present moment.
Research supports this. One study found that outdoor cycling improved cognitive function and health in older adults.
If you find yourself feeling sluggish, lethargic, or like your brain is in slow motion, cycle for at least 10 minutes. Exercise releases endorphins in your body that make you feel better and reduce stress levels.
Cycling can help 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 can reduce your risk of certain cancers, 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 certain diseases.
Whether you want to prevent health concerns from arising or manage existing conditions, regular exercise is key. Cycling regularly is one way to avoid a sedentary lifestyle and the health concerns that can come with it.
Cycling not only brings 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 in people with diabetes by 24% and if continued for at least 5 years, can reduce mortality by 35%./.
