From Money-Saving to Immunity-Boosting
The country collectively clocked the benefits of cycling during lockdown (remember that?!), when the number of people going for a ride increased by 200% on weekends and 100% on weekdays.
WH cover star and all-round #fitspo Michelle Keegan even took it up, telling WH: ‘I got into cycling, and I’ve never been into cycling in my life,’ she told us. ‘I didn’t even know what cleats were. I really got into it, and I really, really enjoyed it.’
Still not convinced? Cycle to Work Day this year falls on Thursday, 1 Aug – whether you’re a novice, are an occasional pedal pusher, or have been spinning your wheels for as long as you can remember, here’s the drive to get in the saddle to reap all the rewards cycling has to offer, for both body and mind.
The beauty of cycling (and one of the biggest benefits) is that it takes so many different forms; maybe you’re someone who swears by getting outdoors for long countryside rides, you might live for intervals on the Peloton parked in your living room, or love getting sweaty on the exercise bike at your local gym. Whichever shape your cycling sessions take, know that the benefits of cycling apply to all. Here are 13 reasons to consider taking it up in 2024. On your bike.
What can Cycling do to your Body?
It’s a real all-rounder, increasing cardiovascular fitness, muscle strength, joint mobility, posture, coordination and bone strength, while targeting and toning up the ankles, arms, shoulders, calves, thighs and glutes.
The great thing about it is it’s low impact, meaning it’s kinder on the joints than, say, running.
Does Cycling Burn Belly Fat?
As a moderately intense exercise, it is associated with the usual benefits and can indeed support weight loss. Riding a bike for 20–30 miles three times a week can help budge stubborn belly fat.
How Many Minutes Cycling a Day is Good?
The recommended 150 minutes of moderate-intensity physical activity each week can be split into 30-45 minutes of cycling per day to reap a heap of health rewards. Studies show even 15–20 minutes/day can benefit heart health.
13 Benefits of Cycling that Will Make you Want to Saddle Up
1. It’s a low-impact form of cardio
Loui Fazakerley, a sports performance coach and keen cyclist at It’s Only A Hill, tells us: ‘Cycling, as a low-impact workout, is much easier on the joints and your skeletal system than most cardio workouts, like running and HIIT workouts that involve jumps such as burpees. But cycling is still a great cardio workout for your lungs.’
And you don’t necessarily need to get outdoors; one 2019 study in the journal Medicina found that indoor cycling could improve your aerobic capacity, i.e. your cardiovascular system’s ability to provide your working muscles with oxygen, which it then uses for energy. It’s a no-brainer for anyone suffering with, or recovering from, injury, but remember that weight-bearing activities are required for promoting bone density – these include walking and strength training.
2. Cycling is a great way to sightsee
‘A big benefit of cycling is that it gives you a huge sense of freedom and is a great way to see the city or the countryside, and cover more ground than you can on foot,’ Fazakerley explains. Need route inspiration? Check out our guide to the best London cycle routes, if you’re in the city.
3. It’s a mood-booster and stress-reliever
Cycling is proven to ease stress and anxiety by calming external thoughts and forcing you to concentrate on your cadence and any speed or incline you might be working with. Fazakerley adds, ‘Once you’re confident and proficient on the bike, you can find yourself zoning out into a state of meditation, when out in quiet country lanes or on quiet roads.’
One study found that the positive mental feelings that come from cycling are largely down to the release of endorphins in your body, which counter the production of cortisol (the stress hormone). The same research also found that cycling outside increased these effects.
4. It’s a good way to socialise
‘Cycling is a great way to meet new people at one of the many cycling clubs across the UK,’ Fazakerley says. ‘Whether you want to ride fast or just want to have great conversation on or off the bike, there is a cycling club out there for you. Rides – more often than not – usually have a coffee stop in the middle, or the end… or both! The coffee is usually accompanied with a slice of cake, too. Remember, a healthy and happy life is all about balance.’
5. Cycling can be used to help weight loss
If you’re a loyal WH reader, you’ll know by now that there are plenty of factors to consider if you want to lose weight: your nutrition, NEAT exercise levels, sleep habits, and stress levels, to name a few. Studies have shown that cycling can also help, by reducing body fat and increasing muscle, which encourages healthy weight management since the more muscle mass you have, the more calories you burn at rest. Other studies have also shown that complementing cycling with sprint and weightlifting can contribute to weight loss, by increasing your metabolism and building muscle.
6. Cycling can be adapted to suit all levels
As the age-old adage goes, anything once learned and easy to resume is ‘like riding a bike’. So long as you’ve done it before, you’ll be able to do it again — a big benefit of cycling is that it appeals to both beginners and advanced exercisers. Once you’re back on the saddle, you can adapt your cycling workout to suit your fitness level; go for low intensity if you’re just getting used to it, or try sprint or incline intervals if you’re up for a challenge.
7. It’s good for the environment
One benefit of cycling that can’t go without mentioning is its environmentally friendly nature. Recent research found that commuting by bike over car once a day, decreases your carbon footprint by 67%, while it takes approximately 5% of the materials and energy needed to make a car, and a bike produces zero petrol. We rest our case.
8. Cycling builds muscle
‘It strengthens your quads, glutes, hamstrings and calves,’ says Fazakerley. ‘To make sure you’re getting the most resistance, make sure you push and pull down on every pedal with equal effort, rather than pushing down and letting the pedals spring back up. The pushing will activate your quads and the pulling will activate your hamstrings.’
Change gear for a higher resistance on a standard outdoor bike, or increase the resistance on the notch of an indoor exercise bike to do so. A 2015 study proved that cycling certainly can help increase your muscle mass, but you’ll need to incorporate resistance training in your routine to achieve your full strength potential.
9. It saves time and money
If you’ve got this far in the article, it should be pretty clear that the health benefits of cycling abound, but there are particularly practical pros to travelling by bike. For one, cycling as a mode of transport will save you money on public transport/petrol. What’s more, you’ll spend less time sitting in traffic, or queuing at car parks, bus stops or train stations. Go figure.
10. Cycling could help you live longer
A study published in the journal Sports Medicine showed that those who habitually travel by bike live longer, healthier lives. The review looked at 17 previous studies with a total data set of 478,847 participants, and found that ‘casual cyclists’, a.k.a. people who consider cycling a way of life as opposed to a get-fit-quick fix, had a 23% higher chance of avoiding premature death.
11. It boosts immunity
Research has shown people who cycle for 30 minutes, five days a week take less sick days than their no-exercise counterparts. It’s been shown that cyclists have immune systems typical of younger people, with more T-cell activity than expected for their age group!
12. It keeps your heart healthy
Cycling on the reggo can cut your risk of heart disease by 50%, according to recent studies. Just 20 miles a week can reduce it to less than half of those who don’t exercise as it stimulates your heart, lungs and circulation.
13. Cycling gives you a legal high
A boost of endocannabinoids in the body creates that feeling of blissful euphoria that lasts for about 30 minutes after a big cycle.