Today is World Bicycle Day. The day is by the United Nations in 2018 Created to honor the bicycle for its uniqueness, longevity and versatility, it has been in use for two centuries. Cycling is a simple, affordable, reliable, clean and environmentally sustainable means of transport.
In addition, cycling offers a number of health benefits that you may not have thought of before. Now that the weather is generally getting nicer, it is therefore good to take a look at all the advantages cycling has to offer us.
Cycling has many benefits, from saving money on fuel or public transportation to helping the environment by reducing pollution. It is a very accessible sport that can boost your health in many ways. We therefore list 10 benefits of cycling in this article!
Cycling improves your cardiovascular fitness
Cycling works for just about every muscle in the body, including the heart. By cycling uphill, fast or even faster than on a quiet bike ride on Sunday, you lower your blood pressure. This reduces the workload on the heart, which in turn reduces the risk of cardiovascular disease.
Cycling, like any form of aerobic exercise, increases the presence of the good HDL cholesterol in the body, whose job is to transport fat from the arteries. There is some evidence that exercise can lower levels of the bad LDL cholesterol, which can normally form fatty deposits in the arteries and in that case contribute to heart disease.
Cycling can reduce stress
Cycling can be a lot of fun! Not only does exercise make your body produce happy hormones (endorphins), it's also a great way to forget the sources of your stress and get fit at the same time.
Cycling burns fat and calories
Cycling is a really great way to burn fat and calories, whether you want to maintain your weight or lose a few extra pounds.
Cycling at a steady pace burns about 300 calories per hour. Cycling for half an hour every day would mean that you burn about 11 pounds of fat in a year. Not wrong right?
The cycling exercise also increases your metabolism, meaning you will continue to burn calories for a while after you get off your bike. So an hour of cycling could possibly equate to even more than the aforementioned 300 calories burned.
Cycling has little impact on your joints
Unlike running, a high-impact form of exercise, cycling is incredibly gentle on your joints.
A large number of people suffer from severe osteoarthritis of their hips or knees and therefore find heavy exercises too difficult and painful. Cycling is also a very safe way for them to stay physically active without aggravating their painful arthritic joints.
People with joint complaints notice an improvement in their arthritis symptoms when they increase the tone and strength in the muscles surrounding a painful arthritic joint.
Cycling is also often used in sports injury clinics as part of rehabilitation and in physical therapy programs as a very safe way to build muscle strength.
Cycling helps improve muscle tone and strength in the legs
Pedal power is an intense workout for your legs. The more you ride, the stronger your legs will look and feel. You will notice this increased strength in everything you do, from climbing stairs to running through the park with the kids or grandkids.
Cycling builds stamina
As with any form of exercise, the more often you cycle, the longer you can cycle before you get tired. Building stamina is not only great for your overall fitness, but it also provides a sense of personal achievement, which is important for good mental health.
Cycling helps against depression
The effects of depression are different for everyone, but what is common in everyone who suffers from it is that the release of endorphins can be very beneficial. Cycling is a great way to increase endorphins in your body, making you feel happier and more positive overall. In fact, research shows that regular vigorous exercise reduces the risk of developing anxiety disorders and depression.
Cycling also works on your upper body
While cycling is clearly an excellent exercise for your legs, 70% transfers your body weight through the saddle and handlebars when riding up hills or over rough terrain, rather than through your hips, knees and ankles. This way you also get a great workout for your upper body.
Cycling helps against health problems and lowers the risk of certain cancers
Research in Finland found that people who cycled for 30 minutes or more per day had a 40% lower risk of developing diabetes.
Other research conducted in the US and around the world shows that "adults who increase their physical activity, either in intensity, duration or frequency, may reduce their risk of developing colon cancer with 30-40% compared to those who sit, regardless of the body mass index (BMI) they have.
There is also convincing research that suggests that you can reduce your risk as a woman of developing breast cancer with regular exercise. The results of studies vary, but show that the risk can be reduced by 20 to 80%.
Cycling is a healthy means of transport for you and for the environment
Once you have bought a bike, you have access to free and completely green transport. And instead of sitting in the car or on a bus or train, you move, get fit and tone up. Win-win for cyclists, the environment and your bank balance.
So what are you waiting for? Get on your bike!
Sources including Bicycling (link), BMI HealthCare (link), Harvard (link), Pebblemag (link)
