Cycling, often seen as a leisurely activity or a means of transportation, is much more than that.
It’s a gateway to a healthier life. Regular cycling, whether a gentle ride through the park or an intense session on the streets, offers many health benefits, as do many other forms of exercise.
This article delves into the top surprising health benefits of regular cycling, emphasizing how it can enhance physical and mental well-being. Let’s explore these benefits that make health benefits cycling not just a phrase but a reality.
Benefit #1. Boosts Cardiovascular Health
Cycling is a powerhouse when it comes to enhancing heart health.
Regular cycling stimulates and improves your heart, lungs, and circulation, reducing the risk of cardiovascular diseases such as stroke, high blood pressure, and heart attack.
It’s particularly effective in lowering resting heart rate, a key cardiovascular fitness indicator. Studies have shown that those who cycle to work have two to three times less exposure to pollution (but of course, it depends on the country you live in), further improving lung function and cardiovascular health.
This exercise also helps manage cholesterol levels, contributing to overall heart health.
Benefit #2. Enhances Mental Well-Being
The mental health benefits of cycling are profound.
It is a stress-buster, offering freedom and escape from the daily grind. The exercise-induced endorphins play a pivotal role in reducing anxiety and depression.
Furthermore, cycling boosts brain power by building new brain cells in the hippocampus – the region responsible for memory. It’s also linked to improved cognitive abilities and helps protect your brain against neurodegenerative diseases like Parkinsonism and Alzheimer’s disease.
Benefit #3. Aids in Weight Management
Cycling is a highly efficient way to burn calories, with a moderate-intensity ride burning approximately 300 calories per hour. This applies to cycling on flat terrain at around 12-13 mph for someone weighing 155 pounds.
Over time, this can lead to significant weight loss, especially when combined with a balanced diet. It’s not just about burning fat; cycling also builds muscle, particularly in the lower body – helping to sustain a higher basal metabolic rate.
This makes it an excellent choice for a sustainable weight management plan.
Benefit #4. Builds Muscle and Strengthens Bones
While cycling is primarily a leg workout, it also engages other muscle groups.
Regular cycling can lead to improved overall muscle function gradually. It also has a positive impact on bone density and strength.
This exercise is particularly beneficial for older people as it reduces the risk of osteoporosis and maintains functional muscle mass.
Benefit #5. Improves Joint Mobility and Reduces Arthritis Risk
Cycling is a gentle way to exercise joints, especially the knees, hips, and ankles.
Improving muscle strength and joint mobility can reduce symptoms like arthritis. Regular cycling helps lubricate the joints and reduce pain and stiffness.
This non-load-bearing exercise is recommended for people with joint conditions or those recovering from injuries.
Benefit #6. Enhances Lung Health
The positive impact of cycling on lung health is often overshadowed by its cardiovascular benefits.
Regular cyclists have improved lung function due to better ventilation of the lungs and reduced exposure to airborne pollutants compared to car commuters.
This can lead to a lower incidence of respiratory diseases and a healthier respiratory system over time.
Benefit #7. Promotes Better Sleep
Physical activity, such as cycling, is known to improve sleep patterns.
It helps regulate the body’s clock and reduces cortisol levels, a stress hormone that can disrupt sleep. Cycling also exposes individuals to daylight, which helps to keep the circadian rhythm in sync and promotes better sleep quality.
Additionally, the physical exertion from cycling can ensure a more restful and deep sleep.
Benefit #8. Lowers the Risk of Cancer
Engaging in regular cycling can significantly lower the risk of developing cancer.
A comprehensive study highlighted a 16% reduction in mortality due to cancer and an 11% decrease in cancer diagnosis among regular cyclists.
The link between cycling and cancer prevention is particularly tied to its role in maintaining a healthy weight. Obesity has been identified as a major risk factor for various cancers, including those of the breast, liver, ovary, uterus, and digestive tract.
Regular cycling, by aiding in weight management, helps mitigate this risk. Moreover, the physical activity involved in cycling is shown to reduce the incidence of cancer directly.
This evidence underscores the importance of physical activity, like cycling, in reducing the chances of chronic diseases, including cancer.
Benefit #9. Facilitates Weight Loss
Cycling is a highly effective exercise for achieving weight loss.
It combines the benefits of cardio training, essential for heart health, with the ability to burn fat rapidly.
Regular cycling increases metabolism and aids in reducing body weight. Notably, a 2017 study emphasized that cycling to work can offer similar health benefits to those gained from gym workouts, making it a practical option for those with busy schedules.
To maximize weight loss through cycling, it’s advised to gradually increase the intensity of rides by adjusting speed and distance. Incorporating 2 to 3 sessions of High-Intensity Interval Training (HIIT) each week and maintaining a healthy diet can significantly enhance the weight loss benefits of cycling.
Benefit #10. Controls Blood Glucose Levels
Incorporating cycling into your routine is an effective strategy for managing and preventing diabetes.
Diabetes is characterized by elevated blood glucose levels, which can be caused by a lack of insulin production or insulin resistance.
Key factors contributing to insulin resistance include obesity and physical inactivity. Cycling, as a cardiovascular exercise, is crucial in utilizing blood glucose for energy production.
Moreover, it enhances insulin sensitivity, meaning the body can use insulin more effectively. Regular cycling helps regulate blood glucose levels, thereby aiding in preventing and managing diabetes.
This benefit is particularly significant given the rising prevalence of diabetes globally. By integrating cycling into daily activities, individuals can take a proactive step towards maintaining healthier blood glucose levels and reducing the risk of diabetes-related complications.
The Bottom Line
The health benefits of cycling are immense and varied, extending far beyond the commonly known physical advantages.
From boosting mental well-being to improving sleep quality, the impact of regular cycling on overall health is significant. Whether you are a beginner or an avid cyclist, incorporating this activity into your routine can lead to a healthier, more balanced lifestyle.
So, grab your helmet and take the scenic route to health with regular cycling!
