Cycling is a pretty efficient transportation method, casual sports activity, or hard-impact aerobic exercise. All you need to start cycling is a bike and probably some protective gear. No matter your fitness level, you can begin to cycle daily and reap excellent health benefits.

If you do cycling regularly, you’ll feel better, improve your fitness levels and lower the risk of specific conditions and diseases. Data shows that more and more people have picked up cycling and are reaping its health benefits.

Cycling Benefits

Here we have listed 13 health benefits of cycling regularly.

1. You might lose weight

Start cycling every day and make it worthwhile. You could cycle to work or the grocery store or simply cycle to have fun. You’ll see that it will get easier and easier in time, but you shouldn’t let it. Always amp up the intensity with which you’re cycling to burn fat and maintain a healthy weight.

Studies suggest you should alternate sprint sessions with regular cycling to build muscle and increase your metabolism. This will help you burn more calories and ultimately lose weight.

But it’s an uphill battle. You should cycle and cycle and cycle and start loving it, and that’s when the results come. One hour of high-intensity cycling could help you burn as many as 1,000 calories. You might also allow yourself some guilt-free indulgences after such an intense ride; why not?

To make it easier on your schedule, you could commute to work using your bike. It has proven to be one of the most efficient weight-loss activities out there.

2. You will feel happier

It’s no secret that exercise can improve mood. The runner’s high is a general feeling of fulfillment and joy you get from exercising. Physical activities that get your heart pounding could also help release those energy-boosting hormones called dopamine. And it can get addictive.

Cycling is even better because it allows you to take in the sights and be grateful for the beautiful world outside. After a serious bike ride, your muscles might ache, but you will feel happy. Seriously, you should try it every day. It might even help you get out of that afternoon slump and give you the extra energy and focus you need at your work.

Cycling has important mental health benefits as well, such as providing relief from stress and anxiety. By cycling, you will balance your cortisol and adrenaline levels to reduce stress and improve your outlook on life.

So, whenever you feel agitated or anxious, get yourself on that bike saddle and start pedaling. Focus on the road ahead and your cadence and you will train your mind to concentrate and be aware of the present moment. It is really a great way of removing the mental clutter of the day.

3. You will get a stronger heart

Take care of your heart, folks, both figuratively and literally. One simple activity that could help is cycling. And it’s backed up by science.

For instance, in a study from 2017, people who cycled to work regularly managed to improve their cardiovascular health. They had a 46% lower risk of developing cardiovascular diseases and also a 57% lower risk of dying from a heart-related condition. The study also suggests that cycling to work could reduce the risk of developing cancer.

So, cycling is a great and enjoyable activity that could really strengthen your heart. Don’t ignore it.

4. You will build strong, beautiful legs

Cycling is a great exercise for your lower body strength. It is an excellent way of strengthening the muscles in your legs, such as the calves, glutes, quads, and hamstrings, without putting too much pressure on your joints.

If you are really interested in enhancing your leg strength, you could also alternate cycling with weekly squats, leg presses, or lunges. But be mindful that these exercises can overstress your joints.

5. You will maintain optimal blood pressure levels

Experts suggest that cycling is a physical activity that could prevent high blood pressure, aka hypertension.

The results from a 2017 study indicate that cycling can be an effective method for lowering blood pressure in people with Type 2 diabetes. A

Another study review suggests that after 3 months of regular cycling, overall blood pressure can be reduced by 4.3%. After 6 months of cycling, you can reduce your blood pressure by 11.8%.

If you do cycling every day, you might also prolong your life. A very recent research paper associates lower mortality rates with cycling for people with diabetes by as much as 35%.

That’s right, drag your bike out of the shed and start cycling.

6. You will age beautifully

According to research, high-intensity interval training, including cycling, can help you age beautifully and slowly. Its beneficial effects run down to a cellular level.

Researchers have found that people who had 30 to 40 minutes of high-intensity exercise per day for five days a week were biologically younger than those who lead sedentary lifestyles.

High-intensity cycling can slow aging. So, keep both your body and soul young, people! Start cycling.

7. It offers an easy escape from a sedentary life

You might not have time to go to the gym or simply don’t like the gym. You might be bouncing back from a recent illness or injury and can’t quite work out. You can go cycling.

In fact, orthopedic surgeons recommend cycling indoors or outdoors on smooth terrain after hip surgery or knee arthroplasty. It is a very low-impact exercise that can really work around various injuries and disabilities, allowing the person in question to stay active. In other words, it’s safe for adults of all ages, whether they suffer from weak or damaged joints or just want to escape a sedentary life.

So, whether it’s a stationary bike or a standard bicycle, you can always start slow and go about at a chill pace until you heal or build up enough muscle and stamina.

Cycling is easy and accessible for everybody. Even if you lead an overall sedentary life, get on your bike and stroll around the neighborhood. You will reap the benefits of exercise and maybe even start loving it so much you’ll hit the gym next summer. Who knows? Cycling is a great starter.

8. You will build healthy lungs

Cycling is great for your respiratory health. Regular cycling could even improve lung function in those who suffer from a lung condition. Studies have shown that people suffering from chronic obstructive pulmonary disease could take up cycling for pulmonary rehabilitation.

More recent studies have shown that physical activity can boost immune function and protect a person even from COVID-19 and the respiratory infections related to it.

So, regular physical activities and exercise, such as cycling, help keep the lungs healthy. Take a deep breath and start pedaling.

9. You will be more flexible

To maintain your flexibility, you need to keep a normal range of motion in your joints. This will allow you to perform a whole range of movements that will further improve your athletic performance and reduce strain on your muscles and joints. Spoken like true fitness professionals, didn’t we?

Well, to put it simply, flexibility will minimize the risk of injury and help you stay fit and healthy. Cycling can do wonders for lower body flexibility. It will help with the flexibility of your calves, hamstrings and quadriceps and help improve your posture, balance, and coordination.

10. It may lower cholesterol

A review of 300 relevant studies shows that indoor cycling is directly linked to positive cholesterol levels. Research suggests that it can boost good cholesterol (HDL) and reduce bad cholesterol (LDL) and triglyceride levels.

But you shouldn’t stick only to indoor cycling. You should also try to explore the outdoors on your bike. That will help keep your heart strong and lower the risk of stroke or heart attack.

11. It will help you keep your fitness levels high

According to a study from 2017, people who cycle regularly have better fitness levels than those who perform other casual physical activities.

Cycling does bring a lot to the table when it comes to fitness and agility. Physical activity guidelines recommend performing a lot of aerobic exercises, and cycling is one of the best. It can be casual; it can be moderate or vigorous. It’s very easy to control the intensity and also enjoy it.

12. You will sleep better

Almost all physical activities will help you get a good night’s sleep, and cycling is one of the best.

As part of a study, sedentary people suffering from insomnia were asked to cycle for 20 to 30 minutes every other day. The results were promising, as their sleep time increased by almost an hour, and the time they took to fall asleep was reduced by half. That’s impressive, isn’t it?

Cycling outdoors is an excellent way of getting in touch with the world, letting the sun touch your skin, and feeling the breeze in your hair. It will help connect you to the earth and the sky, sync your circadian rhythm and balance the cortisol levels so you can be more relaxed and sleep better.

13. You will have a stronger immune system

Taking a regular bike ride will increase the blood flow, reduce stress and lower inflammation, strengthen antibodies and help your immune cells perform more effectively.

In fact, physical activity, in general, can rev up the body’s defense mechanisms and fight intruders with more zest and efficiency.

So, stop spending so much time in your chair or in front of the TV watching lousy TV series or being stressed about deadlines. Dust off that bike and start pedaling. You will thank us later!

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