Health Benefits of Cycling

Cycling brings many cardiovascular benefits, as many studies and research articles have shown. Cycling is not only a great way to get outdoors, it keeps you moving and is good for your health mentally, physically, and spiritually.

Cycling is [1]:

Low impact, thereby causing less strain and injury than other workouts (e.g., running)
A good muscle workout
Easy for most people to learn without requiring high physical skill
A boost to your strength, stamina, and aerobic fitness
As intense as you decide to make it
Fun, as you can do this outdoors in the sunshine while exploring with friends
Time-efficient (you will realize how slow walking is by comparison!) and a great way to get in your exercise rather than spending time sitting in a car, bus, or train

Cycling counts as aerobic exercise, which improves overall fitness levels. We adapted this list from [1] -- Cycling regularly leads to:

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

From Harvard Health Publications [2].

Check out the main physical benefits.

1. It's easy on the joints. When you sit on a bike, you put your weight on a pair of bones in the pelvis called the ischial tuberosities, unlike walking, when you put your weight on your legs. "That makes it good for anyone with joint pain or age-related stiffness," says Dr. Safran-Norton.

2. Pushing pedals provides an aerobic workout. That's great for your heart, brain, and blood vessels. Aerobic exercise also triggers the release of endorphins, the body's feel-good chemicals—which may make you feel young at heart.

3. Cycling builds muscle. In the power phase of pedaling (the downstroke), you use the gluteus muscles in the buttocks, the quadriceps in the thighs, and the gastrocnemius and soleus muscles in the calves. In the recovery phase (backstroke, up-stroke, and overstroke), you use the hamstrings in the back of the thighs and the flexor muscles in the front of the hips.

Cycling works other muscles, too. You use abdominal muscles to balance and stay upright, and you use your arm and shoulder muscles to hold the handlebars and steer.

4. It helps with everyday activities. "The benefits carry over to balance, walking, standing, endurance, and stair climbing," says Dr. Safran-Norton.

5. Pedaling builds bone. "Resistance activities, such as pushing pedals, pull on the muscles, and then the muscles pull on the bone, which increases bone density," says Dr. Safran-Norton.

Safety considerations

Get the okay from your doctor before you climb aboard a bike, especially if you have heart disease, arthritis, or thinning bones. "If you have osteoporosis, consider riding a tricycle, which is more stable than a two-wheeler, posing less of a fall risk," says Dr. Safran-Norton. "Don't ride a bike at all if you've had a recent fracture. Another fall could make it worse."

When riding, remember that the seat height should allow a slight bend at your knee. "You don't want a straight knee at the bottom of the pedal stroke, because the bike could be too tall and you could fall off," says Dr. Safran-Norton.

Other tips: Wear a helmet to protect your head... stay hydrated before, during, and after your ride; and use sunscreen and sunglasses.

Tips to choose equipment

You probably know that a helmet is a must for safety. The right type of clothes and bike will also make cycling safer and more comfortable.

Cycling clothes. These have high-tech fibers that wick away moisture. They are usually neon-colored, with reflective material so you'll be visible to drivers. Bike shorts have a thick pad or chamois to prevent chafing and provide cushioning.

[1] Better Health Channel. "Cycling - Health Benefits." Victoria State Government. 2016. Accessed 2017 Jan 25. https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits

[2] Harvard Health Publications. "The top 5 benefits of cycling." Harvard Medical School. 2016 September. Accessed 2017 Jan 24. http://www.health.harvard.edu/staying-healthy/the-top-5-benefits-of-cycling