Cycling is a low impact aerobic exercise that offers many benefits. Plus, it varies in intensity, making it suitable for all levels. You can ride a bicycle as a form of transportation, as a casual activity, or as a high-intensity, competitive effort.
Cycling is a wonderful exercise that keeps you active. It can help shape a healthy lifestyle, both physically and mentally.
In addition to bringing you personal benefits, it also has benefits for our society and the environment.
In fact, a study was recently published in which it was claimed that riding a bike can keep you younger for longer. People who use this means of transport maintain more of the psychological qualities of younger people. The study was published by the Journal of Physiology and was conducted by King’s College London and the University of Birmingham.
- Benefits of cycling.
- Cycling improves balance, posture and coordination.
- Burn fat.
- Cycling improves mental health and brain power.
- It can lower cholesterol and triglycerides.
- It makes our hearts stronger.
- Lowers blood pressure.
- Cycling can help prevent and control disease.
- It stimulates the respiratory system.
- Increases resistance.
- Cycling can provide a positive start to your days.
- The bike will help you strengthen your legs.
- Problems and disadvantages of traveling by bicycle.
- Ride a bike every day.
- Who shouldn’t ride a bike.
Benefits of cycling.
The bike It is a completely ecological and sustainable means of transport, with which we will move without harming our planet. The energy generated by our movement does not use fossil fuels, so it does not pollute.
By cycling, we can reduce our carbon footprint. Recent research in Europe has shown that commuting once a day by bicycle rather than by car reduces the carbon footprint of transport by 67%.
Cycling improves balance, posture and coordination.
By stabilizing your body and keeping the bike upright, you’ll improve your overall balance and coordination, and even your gait.
Balance tends to decline with age and inactivity, so maintaining it is essential. Better balance is beneficial for preventing falls and fractures, which can help reduce the risk of injury.
Cycling can help you lose weight.
Regular cycling, especially at high intensity, can help reduce body fat levels, which supports healthy weight management.
It can help you lose and control your weight. Cycling allows us to burn calories, in about 30 minutes we can burn up to 300 calories.
Cycling improves mental health and brain power.
Cycling can alleviate feelings of stress, depression or anxiety.
Research confirms this. A study found that cycling outdoors improves cognitive functioning and well-being in older adults.
If you feel listless or your brain moves slowly, ride the bike for at least 10 minutes.
Exercise promotes the release of endorphins in the body, which helps you feel better and lowers your stress levels. As can be inferred from the previous study, outdoor exercise only increases these effects.
You may feel more confident and satisfied once you have made cycling a regular part of your life.
Exercise releases endorphins, which positively affect mood, and serotonin, which makes us feel relaxed and promotes sleep.
It can lower cholesterol and triglycerides.
The beneficial effects of cycling can help improve cholesterol levels, which can improve cardiovascular health and reduce the risk of stroke or heart attack.
According to a review of 300 studies, indoor cycling has a positive effect on total cholesterol. May increase HDL (good) cholesterol levels and lower LDL (bad) cholesterol and triglyceride levels (Via)
It makes our hearts stronger.
This exercise allows the heart to gain in power and resistance. Thus, in our daily life, the heart has less need to work to transport the necessary oxygen.
Cycling can reduce the risk of cardiovascular disease.
Cycling is a fantastic way to increase your heart rate, improve your cardiovascular function, and increase your overall fitness level.
Results of a 2019 study suggest that cycling is linked to a lower risk of cardiovascular disease. It is also associated with lower mortality rates and physiological risk factors such as diabetes, physical inactivity and high blood pressure.
Lowers blood pressure.
Continuous effort causes the blood pressure to rise with the pulse until it stabilizes. By repeating this effort, later, in daily life, we observe less tension than in people who do not do it.
Cycling can help prevent and control disease.
Whether you want to prevent the onset of health problems or manage existing conditions, regular exercise is essential. Cycling regularly is one way to avoid a sedentary lifestyle and the possible health problems that come with it.
Regular exercise can help prevent heart problems such as strokes, heart attacks, and high blood pressure.
Cycling can also help prevent and control type 2 diabetes.
When the whole body functions well, we are more protected against diseases.
It stimulates the respiratory system.
A person at rest needs about 9 liters of oxygen per minute and the average cyclist consumes 80 liters per minute during exercise. Our lungs get used to working and when we lead our normal life, they don’t need to exert any effort to provide us with all the oxygen we need, thus improving our quality of life.
Muscular work, over time, becomes an important protection for the joints and stimulates us to do other activities outside the home, such as cycling or going for walks with the family. Pedaling tones and strengthens the quadriceps, hamstrings and calves.
Cycling can provide a positive start to your days.
Starting the day with a healthy activity like cycling wakes you up by stimulating circulation and allows you to start the day with a sense of accomplishment.
You may feel more inclined to make healthy, positive choices as the day progresses.
Fasted, low-intensity morning walks can burn fat, improve endurance performance, and increase your energy levels and metabolism throughout the day.
The bike will help you strengthen your legs.
Cycling improves overall lower body function and strengthens leg muscles without stressing the joints. It targets the quadriceps, glutes, hamstrings and calves.
The bicycle can help us save a lot of money, by not having to spend money on our trips. The cost of using and repairing a bicycle is much lower.
Cycling is quite easy. If it’s your first time using it or if you’re recovering from an injury or illness, you can pedal slower, no problem. As you improve, you can increase the intensity or continue pedaling at a slower pace.
Studies have shown that even sedentary people experience health benefits from cycling.
Problems and disadvantages of traveling by bicycle.
There are some disadvantages of cycling that need to be taken into account. These apply primarily to outdoor cycling, which involves variables beyond your control.
- A serious drawback is the risk of accidents, whether in urban or rural areas. Whenever possible, ride in lanes reserved for cyclists.
- Always obey the highway code. Use caution when crossing intersections and busy areas, even if you have the right of way. Invest in a quality helmet and any other protective gear you might need.
- Avoid wearing loose clothing that could get caught in the chains of your bike. Use your bike lights and reflective materials to ride at night or in the morning before the sun comes up.
- If it’s a long commute to work, consider bringing a change of clothes to keep you cool.
- Bad weather can also be an obstacle. On days when it is not possible to cycle, you can choose another activity.
- If biking is your mode of transportation, invest in clothing for the rain and cold and have a backup plan for public transportation when conditions aren’t safe for biking.
- For long day hikes, use sunscreen on all exposed skin. Reapply every two hours, especially if you sweat. Wear sunglasses with UV protection and a hat.
- Air pollution is another concern if you are cycling in a city. You can choose to ride on days when the air is cleaner or on less congested roads.
Ride a bike every day.
It’s possible to ride a bike every day, especially if you use it for transportation or do it at low intensity.
Take a break if you feel pain, fatigue or muscle discomfort.
If you ride a bike to stay in shape, it’s a good idea to take at least one full day off per week, especially if your rides are longer or more intense. Exercise scientists agree that recovery is necessary to prevent injury and improve performance.
This is especially important if you are cycling at high intensity or notice your body is in pain in a specific way.
Who shouldn’t ride a bike.
If you have an injury that could affect cycling, it is best to stay off the bike until you have fully recovered.
Consult your doctor if you have a condition that could prevent you from cycling. People who have problems with balance, vision or hearing may have problems.