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7 health benefits of cycling daily

Team AckoJan 23, 2025

In today's time, the term "lifestyle-related diseases" is becoming quite common. Such diseases occur when people lead sedentary lifestyles with little or no physical activity leading to obesity and heart-related issues. In such a scenario, cycling can be a fun way to avoid such ailments. It helps keep you mentally and physically active while strengthening your body. Check out the various health benefits of cycling mentioned in this article to lead a healthy life.

Contents

What are the benefits of cycling?

Cycling offers a multitude of long-term health benefits, making it an excellent choice for both physical fitness and mental well-being. From improving cardiovascular health to boosting brain function, cycling is a low-impact exercise that strengthens muscles, reduces joint pain, and promotes overall vitality. Below, we explore some of the most significant benefits of cycling into your regular fitness routine.

1) Higher level of cardiovascular fitness

Your cardiorespiratory fitness, commonly known as your CRF, determines your health status and the likelihood of certain health issues. CRF assesses the efficiency with which your body absorbs oxygen and distributes it to your muscles and organs after extended activity. In general, the greater your CRF level, the lower your chance of contracting diseases. This is one of the top benefits of cycling.

2) Reducing joint pain

One of the benefits of cycling is that it significantly reduces joint pain, stiffness, and functional limitations in middle-aged and older people with Osteoarthritis. This was proved by a study published in the Journal of Rheumatology. Another study discovered that Rheumatoid Arthritis patients who frequently exercised on stationary bikes improved their cardiovascular health and blood pressure, and experienced fewer symptoms of joint pain.

3) Enhanced flexibility and muscle strength

One major cycling benefit is that it helps maintain daily functionality and delays the pace of bone and muscle loss associated with ageing. Health experts believe that increased flexibility can help you stand more upright, experience fewer pains and aches, and minimise the chances of injury.

4) Relaxed mind

Cycling can have a calming effect on the body and mind. Thus, it might help you relieve stress from work or other situations. Endorphins, or "feel-good" hormones, are released during cycling. These hormones help to elevate your mood and calm your mind. Your anxiety levels can also drop by cycling regularly.

5) Increased balance and posture

Cycling enhances coordination, balance, and strength. You might also avoid falls and fractures from improved coordination due to regular cycling. If you have Osteoarthritis, riding a bike can be one of the best exercises for you because it is low-impact and doesn't put too much strain on your joints.

6) Weight loss

Activities like cycling, which are cardio exercises, can aid in fat and weight loss. To benefit from cycling, you must regularly engage in it for a specific period of time at a specific speed. Research suggests that you should aim to expend at least 2,000 calories through exercise each week. Out of these, on average, about 300 calories can be burned every hour while cycling slowly.

7) Healthy brain

Your brain's physical makeup, cognitive processes, and functioning can be enhanced by cycling. Creating new neurons and expanding the hippocampus can even slow down the ageing process and make your brain more effective. All forms of aerobic exercises, in fact, can benefit the brain because they assist in maintaining the blood supply to the brain and provide it with nutrients. People who exercise regularly often discover that their reasoning, learning, and judgement hardly deteriorate with age.

How Cycling Helps with Common Health Issues

Cycling is a versatile exercise that helps tackle common health issues like obesity, heart disease, and mental stress. Let’s explore how cycling can improve overall health and prevent chronic conditions.

Obesity and Weight Management

Cycling is a great way to keep your weight in check or shed those extra pounds. It helps speed up your metabolism, strengthens muscles, and burns fat efficiently. When combined with a healthy diet, cycling becomes even more effective. The best part is its adaptability—you can adjust the time and intensity to fit your comfort level and build up gradually as your stamina improves.

Experts recommend burning at least 8,400 kilojoules (about 2,000 calories) a week through physical activity. A steady hour of cycling burns roughly 1,200 kilojoules (300 calories). Even cycling for half an hour daily can make a difference—research shows this can result in losing around five kilograms of fat over a year.

2) Heart Health

Cycling is one of the best ways to maintain a healthy heart and reduce the risk of cardiovascular issues like strokes, high blood pressure, or heart attacks. It strengthens your heart, lowers your resting pulse, and reduces blood fat levels.

Interestingly, cycling is also great for lung health. Studies have found that cyclists are exposed to less air pollution than people commuting by car, which benefits lung function. A long-term study from Denmark involving 30,000 people revealed that regular cycling significantly lowers the risk of heart disease.

3) Lowering Cancer Risk

The link between physical activity and cancer prevention has been studied extensively, and cycling is no exception. Regular cycling is associated with a lower risk of colon cancer, and there is some evidence suggesting it may also reduce the risk of breast cancer. This makes cycling an excellent choice for promoting overall health.

4) Reducing Diabetes Risk

With Type 2 diabetes becoming increasingly common, regular cycling can play a key role in prevention. A large-scale study in Finland found that cycling for just 30 minutes a day can lower the risk of developing diabetes by as much as 40%. This makes it a straightforward and highly effective way to maintain healthy blood sugar levels.

5) Supporting Bone and Joint Health

Cycling improves balance, coordination, and overall strength, making it particularly beneficial for individuals with osteoarthritis. It is a low-impact exercise that minimises joint stress, making it an ideal choice for those seeking a gentle yet effective workout. While cycling doesn’t directly increase bone density, it helps prevent falls and fractures by improving physical stability.

6) Boosting Mental Health

Cycling isn’t just good for your body; it's fantastic for your mind as well. Regular rides can help reduce feelings of depression, stress, and anxiety. The exercise releases endorphins, which lift your mood, and the act of cycling itself, whether through scenic landscapes or vibrant city streets, brings a sense of enjoyment and achievement.

Incorporating cycling into your daily routine is not just about fitness—it’s about embracing a healthier, more active lifestyle that benefits your body, mind, and overall well-being.

Top health benefits of cycling every day

Cycling every day offers a range of physical and mental health benefits. From weight management to enhanced focus, here's how daily cycling can transform your overall well-being:

It helps with managing your weight
It helps improve your focus
You get stronger legs with regular cycling
Your stamina increases
Your heart health is enhanced by cycling regularly

Is cycling better than running?

If you want to lose weight, remember that the intensity and duration of the activity affect the number of calories you burn. Running may aid in weight loss as it burns a few more calories per hour than cycling. According to American College of Sports Medicine estimations, running typically burns 550+ to 800+ calories per hour, and cycling at a vigorous pace burns 490+ to 700+ calories per hour. Note that your calorie expenditure is also influenced by your age, weight, gender, and other characteristics. Thus, the answer depends upon these factors and your fitness goals.

Indoor vs outdoor cycling

There are several benefits of cycling in a gym or an indoor setting. You can profit from direct instruction and group interaction in an indoor cycling class. Some people find extra motivation when they work out around others. On the other hand, outdoor bikes are convenient and often less expensive than indoor cycles. Short bike trips are also an easy way to add more exercise to your busy day. Here are some more differences between indoor and outdoor cycling. This table also lists the benefits of riding cycles.

Indoor cycling	Outdoor cycling
You can cycle for a longer duration without worrying about the weather.	Weather can be an issue; for example, heavy rains. However, outdoor cycling provides fresh air and new scenery for your workouts.
Simple to manage resistance.	Resistance management can be comparatively difficult.
You must dedicate a special time slot for this activity.	You can add short bike rides to your daily routine, such as using it for visiting a neighbourhood store, meeting a friend, etc.
No navigation required.	You need to keep an eye on the road, traffic, etc. while cycling outdoors.
You must have a gym membership (a gym that features a stationary cycle) or purchase a stationary bike to cycle indoors.	You need to buy or rent a bicycle for cycling outdoors.

Who should avoid cycling?

Here’s a list of people who must discuss with their doctor before picking up cycling as a workout.

People who have suffered from a knee and wrist injury
People with acute asthma
People with chronic heart issues
People who have recently undergone surgery may be asked to avoid exercise, including cycling
People who are diagnosed with low bone density
People who have difficulty with coordination
People who have Alzheimer's disease

Things to keep in mind about regular cycling

Even if cycling has many advantages, there are a few things that one should constantly keep in mind regarding cycling.

Never cycle outdoors without a helmet. Also consider other safety gear.
Longer bike rides need a lot of energy, so keeping the body fueled and hydrated is crucial.
Speak to a physical trainer or a doctor if you face any discomfort due to cycling.

Conclusion

Cycling offers numerous health benefits, including improved cardiovascular health, weight management, and enhanced mental well-being. It's a low-impact exercise suitable for all ages and fitness levels, making it an excellent way to stay active and healthy. Incorporating cycling into your daily routine can lead to a healthier lifestyle and contribute to overall well-being.

Frequently asked questions

The following list includes some typical questions and answers about cycling.

How many times should I go cycling to see the long-term effects?

You should go cycling at least three times a week if you want to see long-term results. Begin cycling for shorter durations to increase strength and increase the time and frequency gradually.

Which parts of the body benefit most from cycling?

Regular cycling can be helpful for the heart, lungs, and blood circulation. As a result, your risk of cardiovascular diseases decreases. Regular cycling can also reduce body fat levels and the resting pulse rate, and strengthen your cardiac muscles.

When should you ride a bike to get the most out of it?

Usually, biking in the morning (early morning) is much better than riding in the afternoon or night, as the weather might be conducive, there might be less traffic, and you might be fresh early in the day. Cycling in the evening can also be considered based on your location, traffic, etc.

How many kilometres should I cycle in a day?

The answer depends upon your health profile and your health goals. Please consult a physical trainer or a doctor to know how many kilometres you should cycle in a day.

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Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.

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