Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.
The health benefits of regular cycling include:
- increased cardiovascular fitness
- increased muscle strength and flexibility
- improved joint mobility
- decreased stress levels
- improved posture and coordination
- strengthened bones
- decreased body fat levels
- prevention or management of disease
- reduced anxiety and depression.
Obesity and weight control
Cycling is a good way to control or reduce weight, as it raises your
metabolic rate, builds muscle and burns body fat. If you’re trying to
lose weight, cycling must be combined with a healthy eating plan.
Cycling is a comfortable form of exercise and you can change the time
and intensity – it can be built up slowly and varied to suit you.
Research suggests you should be burning at least 8,400 kilojoules (about 2,000 calories) a week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour.
If you cycle twice a day, the kilojoules burnt soon add up. British research shows that a half-hour bike ride every day will burn nearly five kilograms of fat over a year.
Cardiovascular disease and cycling
Cardiovascular diseases include stroke, high blood pressure and heart
attack. Regular cycling stimulates and improves your heart, lungs and
circulation, reducing your risk of cardiovascular diseases.
Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved. A Danish study conducted over 14 years with 30,000 people aged 20 to 93 years found that regular cycling protected people from heart disease.
Cancer and cycling
Many researchers have studied the relationship between exercise and
cancer, especially colon and breast cancer. Research has shown that if
you cycle, the chance of bowel cancer is reduced. Some evidence suggests
that regular cycling reduces the risk of breast cancer.
Diabetes and cycling
The rate of type 2 diabetes is increasing and is a serious public health
concern. Lack of physical activity is thought to be a major reason why
people develop this condition. Large-scale research in Finland found
that people who cycled for more than 30 minutes per day had a 40 per
cent lower risk of developing diabetes.
Bone injuries, arthritis and cycling
Cycling improves strength, balance and coordination. It may also help to
prevent falls and fractures. Riding a bike is an ideal form of exercise
if you have osteoarthritis, because it is a low-impact exercise that
places little stress on joints.
Cycling does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.
Mental illness and cycling
Mental health conditions such as depression, stress and anxiety can be reduced by regular bike riding. This is due to the effects of the exercise itself and because of the enjoyment that riding a bike can bring.
Things to remember
- Cycling can help to protect you from serious diseases such as stroke, heart attack, some cancers, depression, diabetes, obesity and arthritis.
- Riding a bike is healthy, fun and a low-impact form of exercise for all ages.
- Cycling is easy to fit into your daily routine by riding to the shops, park, school or work.