Health Benefit

The physical exercise gained from cycling is generally linked with increased health and well-being. According to the World Health Organization (WHO), physical inactivity is second only to tobacco smoking as a health risk in developed countries, and is associated with 20-30% increased risk of various cancers, heart disease, and diabetes and tens of billions of dollars of healthcare costs. The WHO's 2009 report suggests that increasing physical activity is a public health "best buy", and that cycling is a "highly suitable activity" for this purpose. The charity Sustrans reports that investment in cycling provision can give a 20:1 return from health and other benefits. It has been estimated that, on average, approximately 20 life-years are gained from the health benefits of road bicycling for every life-year lost through injury. Bicycles are often used by people seeking to improve their fitness and cardiovascular health. Recent studies on the use of cycling for commutes have shown that it reduces the risk of cardiovascular outcomes by 11%, with slightly more risk reduction in women than in men. In addition, cycling is especially helpful for those with arthritis of the lower limbs who are unable to pursue sports that cause impact to the knees and other joints. Since cycling can be used for the practical purpose of transportation, there can be less need for self-discipline to exercise. Cycling while seated is a relatively non-weight bearing exercise that, like swimming, does little to promote bone density. Cycling up and out of the saddle, on the other hand, does a better job by transferring more of the rider's body weight to the legs. However, excessive cycling while standing can cause knee damage. It used to be thought that cycling while standing was less energy efficient, but recent research has proven this not to be true. Other than air resistance, there is no wasted energy from cycling while standing, if it is done correctly. Cycling on a stationary cycle is frequently advocated as a suitable exercise for rehabilitation, particularly for lower limb injury, owing to the low impact which it has on the joints. In particular, cycling is commonly used within knee rehabilitation programs, to strengthen the quadriceps muscles with minimal stress on the knee ligaments. Further stress of the knee can be relieved by changing seat heights and pedal position to improve the rehabilitation. Cycling is also used for rehabilitation after hip surgery to manage soft-tissue healing, control swelling and pain, and allow a larger range of motion to the nearby muscles earlier during recovery. As a result, many institutions have established a rehabilitation protocol that involves stationary cycling as part of the recovery process. One such protocol offered by Mayo Clinic recommends 2–4 weeks of cycling on an upright stationary bike following hip arthroscopy, starting from 5 minutes per session and slowly increasing to 30 minutes per session. The goal of these sessions are to reduce joint inflammation and maintain the widest range of motion possible with limited pain. Bike at Prins Hendrikkade, Amsterdam. As a response to the increased global sedentary lifestyles and consequent overweight and obesity, one response that has been adopted by many organizations concerned with health and environment is the promotion of Active travel, which seeks to promote walking and cycling as safe and attractive alternatives to motorized transport. Given that many journeys are for relatively short distances, there is considerable scope to replace car use with walking or cycling, though in many settings this may require some infrastructure modification, particularly to attract the less experienced and confident. An Italian study assessed the impact of cycling for commute on major non-communicable diseases and public healthcare costs. Using a health economic assessment model, the study found a lower incidence of type 2 diabetes, acute myocardial infarction, and stroke in individuals that cycled compared to those that did not actively commute. This model estimated that public healthcare costs would reduce by 5% over a 10-year period. Illinois designated cycling as its official state exercise in 2007.

Mental Health

The effects of cycling on overall mental health has often been studied. A European study surveying participants from seven cities about self-perceived health based on primary modes of transportation reported favorable results in the bicycle use population.[14] The bicycle use group reported predominantly good self-perceived health, less perceived stress, better mental health, better vitality, and less loneliness. The study attributed these results to possible economic benefits and senses of both independence and identity as a member of a cyclist community. An English study recruiting non-cyclist older adults aged 50 to 83 to participate as either conventional pedal bike cyclists, electrically assisted e-bike cyclists, or a non-cyclist control group in outdoor trails measured cognitive function through executive function, spatial reasoning, and memory tests and well-being through questionnaires. The study did not find significant differences in spatial reasoning or memory tests. It did, however, find that both cyclists groups had improved executive function and well-being, both with greater improvement in the e-bike group. This suggested that non-physical factors of cycling such as independence, engagement with the outdoor environment, and mobility play a greater role in improving mental health. A 15-month randomized controlled trial in the U.S. examined the impact of self-paced cycling on cognitive function in institutionalized older adults without cognitive impairment.Researchers used three cognitive assessments: Mini-Mental State Examination (MMSE), Fuld object memory evaluation, and symbol digit modality test. The study found that long-term cycling for at least 15 minutes per day in older adults without cognitive impairment had a protective effect on cognition and attention. Cycling has also been shown to be effective adjunct therapy in certain mental health conditions. Also a study by the YMCA showed that people who had a physically active lifestyle had a wellbeing score 32 per cent higher than inactive individuals. There are so many ways that exercise can boost your mood: there's the basic release of adrenalin and endorphins, and the improved confidence that comes from achieving new things (such as completing a sportive or getting closer to that goal). Cycling combines physical exercise with being outdoors and exploring new views. You can ride solo - giving you time to process worries or concerns, or you can ride with a group which broadens your social circle.

Immune System

This one is particularly relevant during the global Covid-19 pandemic. Dr. David Nieman and his colleagues at Appalachian State University studied 1000 adults up to the age of 85. They found that exercise had huge benefits on the health of the upper respiratory system - thus reducing instances of the common cold. Nieman said: “People can knock down sick days by about 40 percent by exercising aerobically on most days of the week while at the same time receiving many other exercise-related health benefits.” Professor Tim Noakes, of exercise and sports science at the University of Cape Town, South Africa, also tells us that mild exercise can improve our immune system by increasing production of essential proteins and waking up lazy white blood cells. Why choose the bike? Cycling to work can reduce the time of your commute, and free you from the confines of germ infused buses and trains. There is a but. Evidence suggests that immediately after intense exercise, such as an interval training session, your immune system is lowered - but adequate recovery such as eating and sleeping well can help to reverse this.

Heart Disease & Cancer Risk

Cycling raises your heart rate and gets the blood pumping round your body, and it burns calories, limiting the chance of your being overweight. As a result, it's among a selection of forms of exercise recommended by the NHS as being healthy ways to cut your risk of developing major illnesses such as heart disease and cancer. New evidence was presented in the form of a study conducted by the University of Glasgow, earlier this year. Researchers studied over 260,000 individuals over the course of five years - and found that cycling to work can cut a riders risk of developing heart disease or cancer in half. The full study can be read here. Dr. Jason Gill of the Institute of Cardiovascular and Medical Sciences commented: “Cycling all or part of the way to work was associated with substantially lower risk of adverse health outcomes." Cycling is a fantastic addition to your care plan if you have or are recovering from cancer. Cycling can also keep you lean and fit, which may reduce your risk for certain types of cancer, including breast cancer. According to research from 2019, staying active if you have breast cancer may help reduce side effects of cancer treatment, including fatigue, and improve your overall quality of life.

Weight Loss

The simple equation, when it comes to weight loss, is 'calories out must exceed calories in'. So you need to burn more calories than you consume to lose weight. Cycling burns calories: between 400 and 1000 an hour, depending on intensity and rider weight. Of course, there are other factors: the make-up of the calories you consume affects the frequency of your refuelling, as does the quality of your sleep and of course the amount of time you spend burning calories will be influenced by how much you enjoy your chosen activity. Assuming you enjoy cycling, you'll be burning calories. And if you eat well, you should lose weight.

Lungs Health

You won't be alone if this point seems contradictory to common sense. But a recent study suggests that people who ride a bike are actually exposed to fewer dangerous fumes than those who travel by car. A study by the Healthy Air Campaign, Kings College London, and Camden Council, saw air pollution detectors fitted to a driver, a bus user, a pedestrian and a cyclist using a busy route through central London. The results showed that the driver experienced five times higher pollution levels than the cyclist, as well as three and a half more than the walker and two and a half times more than the bus user. Long story short: the cyclist won.

Improve Muscle Strength

The resistance element of cycling means that it doesn't just burn fat: it also builds muscle - particularly around the glutes, hamstrings, quads, and calves. Muscle is leaner than fat, and people with a higher percentage of muscle burn more calories even when sedentary.Cycling improves overall function in your lower body and strengthens your leg muscles without overstressing them. It targets your quads, glutes, hamstrings, and calves. To make your legs even stronger, try weightlifting exercises, such as squats, leg presses, and lunges, a few times per week to further enhance your cycling performance. Cycling also works your core muscles, including your back and abdominals. Maintaining your body upright and keeping the bike in position requires a certain amount of core strength. Strong abdominals and back muscles support your spine, increase stability, and improve comfort while cycling

Health Benefits of Regular Cycling

Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level. The health benefits of regular cycling include: • 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.