Cycling is an excellent form of exercise that not only provides cardiovascular benefits but also promotes mental and physical health. Many people around the world have embraced cycling as a way to stay active and healthy. Whether you are a seasoned cyclist or just starting out, cycling is a great way to improve your fitness level and overall well-being.
In this blog, we will explore the six most important reasons why cycling is good for your health. From improving heart health to reducing stress and anxiety, cycling has numerous benefits that can positively impact your life. We will also provide tips on how to get started with cycling and how to make the most of your cycling experience.
So, if you’re looking for a fun and effective way to stay fit and healthy, cycling may be the perfect activity for you. Join us as we explore the many benefits of cycling and discover why this sport has become so popular around the world.
1. Cycling Boosting Aerobic Fitness (Without Stressing Your Joints).
Cardiovascular or aerobic activity is an important section of physical fitness. The U.S. Department of Health and the Human Services Physical Activity Guidelines for Americans(PDF) calls for everyone over 18 to get at least 2h30Min of moderate-intensity cardio each week (or 75 minutes of vigorous intensity-cardio), noting that more is linked to more long-term health benefits. This Cycling at either intensity is one way to incorporate type of the movement.
And if you’re someone who has hip, knee, or ankle joint issues, or you just want to prevent them for the future, cycling provides an excellent choice, according to Bianca Beldini, D.P.T, a physical therapist and at the same time USA-certified triathlon coach based in New York, South Nyack. “Cycling is considered to be low impact, which means it puts less stress on the lower extremity joints,” she says.”With the proper bike setup, this cycling can challenge the person’s_overall system without excessive load or adverse forces through the joints.”
2. Cycling Builds the Strength of the Core.
And when it comes to cycling, you might think that cardio is not strength. But Beldini says outdoor riding, in particular, can significantly challenge the abdominal muscles and build core stability because you need to balance on the bike. This is particularly true over rougher terrain, where you’ll have to shift direction often to keep away from the obstacles.
“Balancing the body’s center of mass over moving wheels requires engaging numerous muscles body in the lower back, abdominals, and the hips,” she says. “Even slight shifts as you ride can fire up this body muscles.”
And a stronger core can have a profound ripple effect on your health, adds Neel Anand, MD, director of spine trauma at Cedars-Sinai Spine Center in Los Angeles. A stronger body not only lowers the risk of back pain, he says, but also helps prevent tension headaches and energy slumps because you’re in better alignment throughout your day. “With more core strength and stability, you have more efficiency in your movements, no matter what activity you’re doing,” he says.
3. Cycling May Improve Bone Health
The Higher_impact activities, like running and jumping too, create some stress on your body that can improve bone density, says Dr. Anand, which is an important side of your aging_healthy. But just because you prefer cycling doesn’t mean you’re missing out — especially if you go off-road.
A previous study, for instance, found that mountain biking can create enough ground impact to be beneficial for bone strength. Also, it requires upper-body muscle engagement to maintain stability, and the combination of those factors could improve bone structure overall, the researchers note in the study.
4. A Bike Ride May Help You Sleep
If you struggle with sleep quality, adding a ride in the early evening may help, according to a research review published in December 2021 in Sleep Medicine Reviews.
Although the analysis looked at several types of aerobic exercise, cycling seemed to be the most beneficial, according to Melodee Mograss, Ph.D., a cognitive neuropsychologist in the Department of Health, kinesiology, and applied physiology at Concordia University in Montreal. She adds that ending a ride about two hours before bed seems to be the sweet spot.
“We’re not sure why this cycling is so dominant for that. But I know that exercise like cycling raises the core body temperature quickly as you’re doing it, causing the body for balancing the surge in the heat with cool-down mechanisms,” she says. “That tends to create more efficient temperature regulation, which carries into bedtime and may help you fall asleep faster and stay asleep better as a result.
5. Cycling Is Good for Cardiovascular Health.
Cycling, like other types of aerobic exercise, challenges the heart, lungs, and muscular system in a beneficial way, according to Baldini. That boosts cardiovascular function, including overall circulation and blood pressure, and greater utilization of oxygen.
Previous research found that people who do regular cycling workouts had a lower risk of cardiovascular disease than noncyclists.
This applies to indoor cycling as well. This research review published in 2019/August in Medicine journal suggested that pairing indoor cycling with a healthy diet can improve your capacity of aerobic, lipid profile, blood pressure, and body composition.
6. Cycling Offers a Mental Boost.
Most exercise is good for mood and mental health; cycling is no exception.
A study published in February 2019 in PLoS One looked at 100 adults ages 50 to 83; about one-third were not cyclists, another third (approximately) cycled at least three times per week, and the final third used e-bikes, which are fitted with a motor to provide pedaling assistance. Over the 8 weeks of the study, participants were asked to maintain these cycling (or non-cycling) routines. Those who cycled at least three times per week — either on traditional bikes or e-bikes — showed significant improvements in mental health, cognitive function, and overall perception of health and well-being compared to the noncyclists.
Different people might prefer one type of cycling over another, says Beldini. “For example, mountain biking is so technical and requires such focus to navigate challenging terrain that you may find it helps with your concentration in general. With road cycling, the higher speeds and hill work can be exhilarating, which leads to a greater sense of enjoyment.”
She recommends spending some time trying different types of riding, and on different terrain, to figure out what you like best.
