Cycling is a low-impact aerobic activity that can significantly improve a person’s health and fitness. It serves as a versatile exercise that many individuals can integrate into their daily routines, whether as a means of transportation, a casual pastime, or a competitive sport. Because it is relatively easy to start and suitable for various fitness levels, cycling has become a popular choice for physical activity.
Engaging in regular physical activity, such as cycling, is one of the most beneficial actions individuals can take for their well-being.
Many guidelines recommend that adults aim for 150–300 minutes or 75–150 minutes of moderate to vigorous intensity aerobic activities each week for substantial health benefits.
Research indicates that more people in the United States are cycling than ever before, and experts continue to associate cycling with improved fitness and reduced risks of certain health conditions.
This article will explore the health benefits of cycling, as well as the associated risks and safety precautions that individuals should keep in mind while cycling.
List of health benefits
The World Health Organization (WHO) recommends that adults engage in at least 150 minutes of moderate aerobic physical activity, such as cycling, each week.
Research shows that cycling offers a variety of health benefits, including the following:
1. Cardiovascular health
Many researchers highlight that cycling can enhance heart health. For instance, a 2017 study suggests that individuals who cycle to work enjoy significant health benefits, including improved cardiovascular function.
Cycling commuters face a 46% lower risk of developing cardiovascular disease and a 52% lower risk of dying from it.
Additionally, the study indicates that cycling to work not only improves heart health but may also lower the risk of developing cancer.
2. Blood pressure
High blood pressure, or hypertension, is a risk factor for cardiovascular disease in some individuals. Some experts propose that physical activities like cycling could serve as a primary therapy to prevent these conditions.
Cycling may also contribute to a gradual reduction in blood pressure over time. The aforementioned review indicates that blood pressure may decrease by 4.3% after 3 months and by 11.8% after 6 months.
Additionally, a 2017 study highlights that cycling is an effective way to lower blood pressure in individuals with type 2 diabetes.
3. Weight management
A 2019 systematic review indicates that cycling is an effective exercise for reducing body fat and body mass. For individuals looking to lose weight, maintaining a healthy diet and engaging in sufficient exercise are both essential.
Cycling can aid in weight management by boosting the metabolic rate, building muscle, and burning body fat. Its adaptable nature allows individuals to modify the duration and intensity of their workouts to fit their needs.
Evidence suggests that, depending on body type, a person can burn up to 300 calories per hour through moderate cycling. Increasing the intensity can result in burning even more calories in a shorter amount of time.
4. Lung health
Cycling can also enhance cardiorespiratory health. A 2011 study indicates that cycling for approximately 170–250 minutes per week can significantly improve lung health.
One article highlights the importance of exercise, including cycling, in maintaining lung health for both individuals with and without respiratory conditions.
Additional research suggests that physical activity can strengthen the immune system, helping protect against respiratory infections such as SARS-CoV-2, the virus responsible for COVID-19.
Regular cycling can also support lung function in those with existing lung conditions. For instance, individuals with chronic obstructive pulmonary disease may incorporate cycling into their pulmonary rehabilitation programs.
5. Mental health
In a sample of over a million people in the U.S., exercise activities like cycling were associated with enhanced mental health.
A 2019 study also underscores this connection, noting improvements in various cognitive functions.
Alongside cognitive enhancement, regular exercise may help alleviate anxiety and depression.
6. Fitness levels
Many guidelines recommend engaging in regular aerobic exercise, such as cycling, walking, running, or swimming. Cycling can be especially beneficial for fitness, as individuals can adjust the intensity to meet their needs.
A 2017 study suggests that individuals who cycle regularly or include cycling in their physical activities tend to be fitter than those who engage in other forms of exercise.
Additionally, the study indicates that approximately 90% of people who cycle to work meet their physical activity guidelines.
7. Low impact
Cycling is a low-impact form of exercise, making it a safe option for older adults and individuals with weak or damaged joints.
Orthopedic surgeons may recommend cycling on flat surfaces or indoors following surgeries like total hip and knee arthroplasty. The low-impact nature of cycling accommodates various injuries and disabilities, allowing individuals to stay active while minimizing strain.
8. Environmentally friendly
Cycling is the most sustainable form of urban transportation, causing minimal environmental impact. It occupies little space and is cost-effective for both cyclists and public infrastructure, making it environmentally, socially, and economically sustainable.
9. Balance and coordination
Cycling can stimulate the motor regions of the central nervous system and activate the cerebral cortex, potentially enhancing motor learning and balance.
Consequently, experts often recommend incorporating cycling into rehabilitation programs for individuals experiencing balance issues and difficulty walking.
Additionally, cycling can improve core stability, which may help prevent injuries.
10. Easy to pick up
Cycling is a relatively easy and affordable form of physical activity to begin. It doesn’t require advanced skills and blends mobility with exercise, making it accessible to many people.
Individuals can integrate cycling into their lives in various ways, such as using an indoor cycle at home, commuting by bike, or enjoying it as a leisure activity.
Risks and safety
Many individuals refrain from cycling because of safety concerns. However, there are several strategies to enhance safety and reduce stress while cycling, including:
- Consulting with a doctor: Individuals with certain medical conditions may have concerns about their fitness, health, accidents, or the risk of falling off a bicycle. It is advisable for them to discuss cycling safety with a doctor. They might also consider gentle indoor cycling as a safer alternative.
- Wearing a helmet: Research indicates that wearing a helmet while cycling outdoors can reduce the risk of severe head injuries in a bicycle accident by approximately 50%.
- Wearing cycling apparel: Cycling clothing often features bright colors and reflective materials to enhance visibility to drivers. These garments are also designed with moisture-wicking fabrics to prevent chafing. Bicycle shorts typically include thick padding for added comfort and protection.
- Choosing the right bicycle: It’s important to select a bicycle that suits the individual and minimizes stress on the body, such as a comfort bike. There are various bike styles available, and experts at a bike shop can help recommend a suitable option.
- Ensuring proper positioning: In addition to choosing the right bicycle, individuals should also focus on maintaining an appropriate riding position, which can help prevent injuries and improve performance.
- Using a padded saddle: Pressure-relieving saddles can provide support and help prevent numbness, tingling, or discomfort while riding.
- Minimizing exposure to pollution: While the benefits of cycling generally outweigh the risks associated with air pollution, individuals concerned about this issue can take steps to reduce their exposure. For instance, they can opt for less polluted routes and avoid cycling during rush hour traffic.
Summary
Cycling provides numerous health benefits, and regular exercise can help lower the risk of various serious conditions while extending lifespan. For instance, cycling can enhance cardiovascular, lung, and mental health.
Additionally, cycling is an accessible activity for most individuals, making it easy to incorporate into daily routines. To enhance safety while cycling, individuals can take precautions such as wearing protective gear, selecting an appropriate bicycle, and riding in areas with reduced air pollution.[1]