Cycling is a fantastic low impact exercise that can be done by people of all ages. Unsurprisingly, it is among the top health sports in the world and can help shape a healthy lifestyle, both mentally and physically. Whether your aims are to improve your cardiovascular system or you cycle simply to have fun, cycling can also provide you with a variety of other benefits you may not have considered.

Keep reading to discover the wealth of health benefits cycling can bring.

1.  It Improves Your Heart and Lungs

First and foremost, regular cycling stimulates and improves your heart and lungs, which in turn reduces the risk of cardiovascular diseases such as stroke, high blood pressure and the deadly heart attack. Studies show that cardiovascular disease is responsible for over 40% of global annual deaths, which shows just how important it is to keep fit and healthy. Regular cycling is an easy way to do so.

However, make sure to prepare for all seasons by wrapping up warm in the winter and dressing in lightweight clothing in the summer.

While you may think that being close to cars on the road would expose you to exhaust smoke from vehicles, research shows that people who cycle to work have two to three times less exposure to pollution than car commuters on busy, slow traffic routes, so their lung function is improved.

2.  It Reduces the Risk of Type 2 Diabetes

Aside from reducing the risk of cardiovascular diseases, regular cycling can also reduce the risk of type 2 diabetes - a condition that causes too much sugar in your blood.

The rate of type 2 diabetes is increasing and is now a serious public health concern. One of the major reasons why people develop this condition is a lack of physical exercise and being overweight. Incorporating cycling into your daily or weekly routine can help to reduce the risk of type 2 diabetes as a result of these factors.

Studies in Finland found that people who cycled for more than 30 minutes per day had a 40% lower risk of developing diabetes. The research speaks for itself.

3.  It Helps to Control or Lose Weight

As cycling is a cardiovascular activity, it is a great calorie burner and therefore also a great way to control or lose weight. The number of calories burned will depend on a number of factors, such as how fast you cycle, how far you cycle, and of course how much you weigh, but even a short regular cycle will greatly improve your physical health and can help you to lose weight.

We must mention though, if you’re trying to lose weight, cycling will need to be combined with a healthy diet and you will need to be eating in a calorie deficit (i.e., you must consume fewer calories than your body burns). These combined actions will result in weight loss.

Experts suggest you should be burning at least about 2,000 calories a week through exercise. Steady cycling burns around 300 calories per hour, so if you can cycle twice a day or even once a day, the burnt calories will soon add up.

4.  It Builds Your Lower Muscles

Another great benefit of cycling is that it improves overall function in your lower body, as well as strengthening and toning your leg muscles, including your glutes, quads, hamstrings and calves. What's more, cycling is low impact, meaning it won’t overstress your joints during the workout, unlike some other forms of exercise that can put you at risk of injury. This makes it the perfect exercise for young and old to enjoy.

To maximise muscle growth while cycling, experts suggest pedalling with a great deal of resistance, i.e., setting the resistance so you cannot move the pedals faster than 60 pedal revolutions per minute. So get those legs working and you will have calves of steel in no time.

5.  It Can Help to Improve Your Sleep

In addition to significantly improving your overall physical health, cycling can also help to improve your sleep.

A 2013 poll by the National Sleep Foundation found that over 75% of those who exercise report getting good or very good quality sleep overall, compared to just 56% of those who don’t. People who don’t exercise also tend to be more drowsy and tired during the day, which can cause major issues at work. Not only will exercise make you feel good, it can make you more productive in your working hours too.

Just a few hours of gentle exercise every week can make a big difference to your sleep quality, so try to incorporate a little extra physical activity in your daily routine to help you sleep better at night. It is a win-win situation.

6.  ‘Feel Good’ Factor

All forms of exercise can help to boost the feel-good hormones and endorphins, and cycling is up there with the best. The buzz you get from gliding down hills and breathing in the fresh air makes it a truly fun way to keep fit and enjoy life. That feel-good factor can last for many hours after the ride as well, which is why commuting to work on a bike is a great way to start your working day with a spring in your step.

This brings us nicely onto our final point…

7.  It Improves Your Mental Well-Being

Last but certainly not least, cycling can improve your mental well-being, as it is proven to reduce feelings of stress, depression, and anxiety. Focusing on the road in front of you can help you develop concentration and awareness of the present moment. This may help take your focus away from the mental challenges of your day.

But don’t just take our word for it, research can back this up. One study found that outdoor cycling improved cognitive functioning and well-being for older adults. So if you’re feeling a little lethargic, take yourself on a short ride in the fresh air.

All in all, the amazing benefits of cycling speak for themselves. From improving your mental well-being to building your lower muscles, cycling has an array of benefits that will help you to become the best version of yourself. Start cycling today and start to feel those phenomenal benefits right away!

About the Author:

Written by Kate Jones for online bike supplier, Mackadams. Kate has been a keen bike enthusiast for many years, with a wealth of knowledge and experience. She has even managed to watch two Tour De France races live!

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