Even if you've only been cycling for a short time, you're likely already familiar with many of the benefits it offers. However, if you're just beginning—or if you've taken a break—you might appreciate a reminder of the numerous advantages it can bring to our lives.
The benefits include improvements to physical health and fitness, but they extend far beyond to encompass mental health, social wellbeing, and much more.
There are certainly many options when selecting a new hobby, but we believe cycling is the best choice—here's why.
It is widely recognized that physical exercise can enhance mood. Research has demonstrated that individuals with an active lifestyle scored 32 percent higher in wellbeing compared to those who are inactive.
Exercise can elevate your mood in numerous ways: from the basic release of adrenaline and endorphins to the increased confidence gained from achieving new milestones, such as completing a challenge or progressing towards a goal like riding your first century or half-century.
A 2016 study took this further by identifying outdoor cycling as 'Green Exercise,' which combines physical exertion with a connection to the environment, offering significant benefits.
The study associated cycling in rural settings with themes of mastery, simple joy, escape, and rejuvenation. Participants reported enhanced feelings of wellbeing and an improved ability to handle life's stresses, according to the study.
Want to experience fewer colds? Cycling might be an excellent way to achieve that.
A study conducted at Appalachian State University by Dr. David Nieman and his team examined 1,000 adults up to 85 years old. They discovered that exercise significantly benefits the health of the upper respiratory system and decreases the occurrence of the common cold.
Nieman stated: “People can reduce sick days by around 40 percent by engaging in aerobic exercise most days of the week, while also gaining numerous other health benefits associated with exercise.”
Additionally, researchers at Kings College, London found that exercise helps prevent the gradual decline in infection-fighting T-cell production as we age, with active participants having T-cell levels comparable to much younger individuals.
Cycling to work provides double protection against bugs and germs by keeping you away from crowded and humid buses and trains during your commute.
However, don't overdo it. Some evidence suggests that immediately after intense exercise, like a long ride or interval training, your immune system may be lowered – but proper recovery, including good nutrition and sleep, can help counteract this.
If you believe losing a kilo or two would enhance your health, cycling can effectively aid weight loss when combined with a balanced and nutritious diet.
Weight loss generally involves burning more calories than you consume, and cycling can be a powerful tool in this regard, burning between 400 and 1,000 calories per hour, depending on the intensity and the rider's weight.
However, other factors also play a role—the composition of the calories consumed impacts overall health and cycling performance, as does the quality of your sleep.
Proper on-bike fueling is also crucial, especially for long or intense rides, to prevent hunger and late-night cravings.
Maintaining a healthy diet that creates a calorie deficit—while being controlled and not causing long-term effects—should lead to weight loss.
It's obvious that cycling engages not only your aerobic system but also your muscles. Consequently, cycling helps build muscle, especially in the glutes, hamstrings, quads, and calves.
If you're worried about developing a bodybuilder's physique and struggling to climb hills, there's no need for concern. Achieving legs like the Hulk would require extensive gym time with heavy weights. However, you will achieve a nicely toned backside.
Additionally, having more muscle can lead to burning more calories even while at rest. A 2022 study found that muscle burns 15 kcal per kilogram per day. While this isn't a huge amount, it's still about seven times more than fat.
Let's discuss the advantages of commuting by bike. These benefits go beyond just fitness, health, and economic perks. That's correct – you can have breakfast twice.
Considering that your half-hour ride to work should burn between 200 and 500 calories, it's a good idea to eat something beforehand. Then, you can enjoy your main breakfast at your desk, feeling quite pleased with yourself.
If you're focused on burning fat, you might consider riding in the morning before eating. However, this should be used cautiously and in moderation to prevent any negative effects.
As mentioned earlier in this article, exercise undeniably benefits your health. However, if you're considering just a quick run, we firmly believe that cycling ranks among the top exercise options.
One major advantage is that cycling is non-weight-bearing, making it excellent for avoiding or recovering from injuries.
In a study comparing long-distance runners and cyclists, researchers discovered that runners experienced 133-144% more muscle damage, 256% more inflammation, and 87% higher delayed onset muscle soreness (DOMS).
While cycling is less likely to cause overuse injuries, it's important to gradually increase your riding intensity. If you're uncertain about your setup, a proper bike fit is advisable.
Since cycling is non-weight-bearing, it doesn't significantly increase bone density compared to other sports, so incorporating resistance training into your routine is highly recommended.
If you believe cycling is improving your sleep, you're likely correct – science supports this idea.
Researchers examined men and women aged 20 to 85 over 35 years and discovered that a fitness decrease of 2 percent for men and 4 percent for women led to sleep issues.
Dr. Rodney Dishman, one of the lead authors, noted: "The most significant decline in cardiorespiratory fitness occurs between ages 40 and 60, which is also when sleep duration and quality problems increase."
The study authors proposed that the potential reasons for sleep enhancement could include exercise's ability to alleviate anxiety. Additionally, cycling helps prevent age-related weight gain, another factor contributing to poor sleep.
No matter what you initially think about going for a ride, it's likely you'll feel better once you've actually started and are out there. This is because exercise and brain health are closely linked.
A 2019 study found that older cyclists enhanced their cognitive function in just eight weeks due to outdoor cycling. A 2013 study showed that during exercise, cyclists experienced a 28 percent increase in blood flow to the brain, with up to a 70 percent increase in certain areas. Additionally, blood flow remained elevated by 40 percent in some areas even after exercise.
Increased blood flow is beneficial because it delivers essential nutrients that keep us healthy. The study recommended cycling for 45-60 minutes at 75-85 percent of your maximum 'heart rate reserve' (maximum heart rate minus resting heart rate) four times a week.
While you can certainly ride alone, and sometimes circumstances require it, our experience shows that the most enjoyable and unforgettable rides are those shared with good company.
Fortunately, the cycling community offers plenty of opportunities for this. No matter where you reside, you should be able to find a club to join and a weekend ride to participate in.
Clubs not only offer insights into riding and racing but also serve as a social hub, offering new friendships, social events, and even trips.
Look around to find the friendliest local club. British Cycling's website features a helpful club finder, and platforms like Facebook and other social media are also effective. Soon, you'll have a wealth of new skills, routes, and riding companions.
So, get out and ride!
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