Bike riding is a great way to get around and it has many benefits. It is good for your health as it is a form of exercise. It is also environmentally friendly as it does not produce emissions. Bike riding is also cheaper than driving a car and it does not require a lot of maintenance.
Keep reading for full of valuable information about the Benefits Of Bike Riding brings out.
- 1 Health Benefits Of Bike Riding
- 1.1 1. Get your bowels moving
- 1.2 2. Cycling improves brain power and mental health
- 1.3 3. Beat illness
- 1.4 4. Live longer
- 1.5 5. Save the Earth
- 1.6 6. Cycling improves your sex life
- 1.7 7. It is a good breeder
- 1.8 8. Cycling may reduce the risk of cardiovascular disease
- 1.9 9. Your boss will love and appreciate you
- 1.10 10. Get away from the big C by cycling
- 1.11 11. You can lose weight by riding your bicycle
- 1.12 12. You will make more money
- 1.13 13. Avoid pollution
- 1.14 14. Bike riding is a way to enjoy guilt-free snacks
- 1.15 15. Spend quality time with your family
- 1.16 16. You can do better in any sport
- 1.17 17. Create creative breakthroughs
- 1.18 18. You’re Helping others
- 1.19 19. It’s possible to get fit without having to work too hard
- 1.20 20. Your bellows can be boosted
- 1.21 21. You’re developing a positive addiction
- 1.22 22. Legal high
- 1.23 23. Stay healthy and make friends
- 1.24 24. It will make you happy
- 1.25 25. Tired? Take a ride
- 2 Cycling Drawbacks and Safety
- 3 How To Begin Cycling For Beginners
- 4 Conclusion
Health Benefits Of Bike Riding
1. Get your bowels moving
Experts from Bristol University claim that cycling has many benefits.
Dr. Ana Raimundo, Harley Street gastroenterologist, says that physical activity can reduce the time it takes for food to travel through the large intestinal tract.
Aerobic exercise can also increase your heart rate and breathing speed, which stimulates the contraction of intestinal muscles. Dr. Raimundo states that aerobic exercise can prevent you from feeling bloated and protect you against bowel carcinoma.
2. Cycling improves brain power and mental health
You can reduce stress, depression and anxiety by cycling. Concentrating on the road and your pedal stroke when you cycle can help improve concentration and awareness of the moment. This can help you focus on the road and not on your thoughts.
This is supported by research. One study showed that exercising outside improves cognitive function and well-being in older adults.
Get on your bike and ride for at least 10 minutes if you feel lethargic, listless or slow.
Exercise can increase the production of endorphins, which in turn makes you feel happier and lowers your stress levels. These effects are only amplified by exercising outdoors, as the study above shows.
Cycling can make you feel happier and more content.
3. Beat illness
Are you a cyclist? Yes! You don’t need apples to ride, it’s the best way to keep the doctor away. Cath Collins, the chief dietician at St George’s Hospital, London, says that moderate exercise can make immune cells more active and ready to fight infection.
According to University of North Carolina research, those who cycle for 30 minutes five days a weeks take half the sick days as couch potatoes.
4. Live longer
King’s College London examined over 2,400 identical twins. They found that those who rode the equivalent of three 45-minute rides per week were nine years younger than those who did more, even after ignoring other factors such as smoking and body mass index (BMI).
According to Dr. Lynn Cherkas who led the research, “Those who exercise regularly have a significantly lower chance of developing cardiovascular disease, type 2 diabetes, and all kinds of cancer,” she said. “The body is more effective at protecting itself and regenerating cells.”
5. Save the Earth
You can park twenty bicycles in the same spot as in one car. A bike can be parked in the same space as a car, but it takes only 5 percent of the materials and energy required to make one.
Bikes are also efficient. For the same amount of energy, you can travel three times faster than walking. If you take into account the fuel you use to power your bike’s engine, you’ll be able to cover the equivalent of 2,924 miles.
Your weight ratio is your friend: You are six times heavier than your bike, and a car is twenty times as heavy.
6. Cycling improves your sex life
According to US health experts, being more active can improve your cardiovascular health. This could have a knock-on effect on your sexual drive.
Cornell University’s study also found that male athletes are twice as sexually capable as men who are two to five years older and that physically fit women can delay menopause for a similar time.
Harvard University research has shown that older men who exercise for at least three hours per week are at a 30% lower risk of developing impotence than those who don’t.
7. It is a good breeder
Your riding could be as beneficial to a ‘bun in the oven’ as it is to you. Research from Michigan University, the US shows that moms-to-be who exercise regularly during pregnancy have shorter, easier labor, recover quicker, and are happier throughout their nine months.
Your pride and joy has a 50% lower chance of becoming obese, and also enjoys greater in-utero neurodevelopment.
Patrick O’Brien, the spokesperson for the Royal College of Obstetricians and Gynaecologists, stated that “there’s no doubt” that moderate exercise like cycling during pregnancy can condition the mother and protect her fetus.
8. Cycling may reduce the risk of cardiovascular disease
Cycling is an excellent way to increase your heart rate, improve your cardiovascular function, and improve your overall fitness.
A 2019 study found that cycling has a lower chance of developing cardiovascular disease. It is also associated with lower mortality rates, and lower rates of physiological risk factors like diabetes, inactivity, high blood pressure, and hypertension.
Read also: Is bike riding cardio?
9. Your boss will love and appreciate you
We don’t mean that your Lycra-clad buttocks won’t entice your superiors to a passionate office romance. But they will appreciate your contribution to the company’s success through cycling.
The University of Bristol conducted a study of 200 employees and found that exercising before or after work improved their time management and motivation.
According to the study, workers who exercised reported feeling better interpersonally, taking fewer breaks, and being able to complete work on time. Unfortunately, there was no direct correlation between cycling and getting promoted.
10. Get away from the big C by cycling
There is ample evidence to show that any type of exercise can help prevent cancer. However, some studies have shown that cycling is particularly effective in keeping your cells healthy.
Finnish researchers conducted a long-term study that found men who exercised moderately for at least 30 minutes per day were half the likely to get cancer.
What was the most moderate form of exercise they recommended? Cycling to work. Another study found that women who ride regularly are 34% less likely to develop breast cancer.
11. You can lose weight by riding your bicycle
You can control your weight by cycling. It increases your metabolism, builds muscle, and burns body fat. Cycling should be combined with healthy eating habits if you want to lose weight. You can adjust the intensity and time of your cycling to suit you.
Research shows that you should burn at least 8,400 kilojoules per week (about 2,000 calories) through exercise. A steady cycling session burns approximately 1,200 kilojoules per hour (or about 300 calories). Read more about how many calories riding a bike burn?
The kilojoules you burn if you cycle twice daily will soon add up. British research has shown that a bike ride of half an hour per day can burn almost five kilograms of fat in a year.
Read also: How To Ride A Bike 2022: Top Full Guide
12. You will make more money
You could make a lot of money if you are cycling to lose weight. Jay Zagorsky from Ohio State University analyzed data from The National Longitudinal Survey of Youth, which included 7,300 people who were regularly interviewed between 1985 & 2000. This was to determine how obesity and wealth have changed over the period.
Zagorsky found that an increase of one unit in BMI (body mass index) scores corresponded with a PS800 or 8 percent reduction in wealth. Get off the bike, and you can start earning. (Results could vary.
13. Avoid pollution
It would seem that a cyclist in a city would contribute more to pollution than drivers and passengers of vehicles emitting noxious gases. According to an Imperial College London study, this is not the case.
Researchers discovered that passengers riding in taxis, buses and cars inhaled significantly more polluting air than pedestrians or cyclists.
Taxi passengers were exposed to an average of more than 100,000 ultrafine particles per cubic centimeter. These particles can settle in the lungs, and cause damage to cells. People in cars and passengers on buses inhaled approximately 40,000 particles per cubic centimeter.
Cyclists were only exposed to 8,000 ultrafine particles per square centimeter. Bicyclists are thought to breathe in fewer fumes as they ride along the edges of the road, which is different from drivers who are directly in the path of exhaust smoke.
14. Bike riding is a way to enjoy guilt-free snacks
Although it is not recommended by your doctor to increase salt intake, you should do so in the days leading up to a big ride or sport. This is the perfect time to indulge in salty snacks and crisps.
They protect against hyponatremia which is a condition that results from drinking too much sodium without enough. This can cause disorientation, sickness, and even death.
15. Spend quality time with your family
The whole family can enjoy cycling together. Even the smallest of children can ride in a bicycle seat or tow-along bugger. Grandparents are welcome to join in because it’s gentle on their joints.
Your riding habits could also be helping to sow the seeds for Marianne Vos or Bradley Wiggins. Research has shown that kids are affected by the exercise habits of their parents.
Simply put, your children will see you riding often and be inspired to do the same. It’s not unusual for them to be embarrassed when you mismatch fluorescent Lycra as teenagers.
16. You can do better in any sport
A stint in the saddle can help you keep in top shape, or improve your weekly tennis game.
A Norwegian medical study entitled Aerobic Endurance Training Improves soccer Performance was published in recent times. It is clear that there are many knock-on benefits for other sports.
17. Create creative breakthroughs
Writers, musicians and artists, as well as top executives, use exercise to overcome mental blockages and make decisions – such as Sir Alan Sugar, Jeremy Paxman and Spandau Ballet.
One study showed that aerobic exercise can boost creativity by as little as 25 minutes. Credit is given to the oxygen that flows to your grey matter when it matters most. This sparks your neurons and gives you space from the chaos and pressures of “real life”.
18. You’re Helping others
Many cyclists use their fitness, determination and health to raise money for those less fortunate. Since 1980, the London-to-Brighton bike ride has raised more than PS40 million for British Heart Foundation. There have been many other rides that contributed to worthy causes.
19. It’s possible to get fit without having to work too hard
Cycling every day can have huge benefits that could justify you dropping your expensive gym membership.
According to the National Forum for Coronary Heart Disease Foundation, Americans who regularly cycle enjoy a level of fitness comparable to that of someone 10 years younger.
20. Your bellows can be boosted
It’s no surprise that riding makes your lungs work harder than normal. An adult who cycles uses about 10 times as much oxygen as someone who sits in front of a TV for the same time.
Cycling regularly can help you strengthen your cardiovascular system. This will allow your heart and lungs to work more efficiently, and get more oxygen to your body faster. This allows you to do more exercise with less effort. That sounds great!
21. You’re developing a positive addiction
William Glasser, the author of Positive Addiction, suggests that you can replace a harmful addiction – such as smoking, drinking, or too much chocolate – with a positive one.
What is the result? The result? You are happier and healthier, which in turn leads to more good things in your life.
22. Legal high
German scientists have proved that the legendary runner’s high, once a myth, is now a fact of life. This high, despite its name, is applicable to all endurance athletes.
Neurologists at the University of Bonn observed endorphins in 10 volunteers’ brains before and after a cardio session lasting two hours using a technique called Positive Emission Tomography (PET).
They compared the pre-and post-run scans and found evidence of more opioid binding of the happy hormone in the limbic and frontal regions of the brain. These areas are known to be involved with emotional processing and stress management.
Professor Henning Boecker, the study coordinator, says that there is a direct relationship between exercise and feelings of well-being.
23. Stay healthy and make friends
You may find the social aspect of riding as beneficial as the exercise and health benefits. University of California researchers discovered that socializing releases the hormone oxytocin which helps to buffer the “fight or flight” response.
Harvard Medical School also conducted a nine-year study that found friends have a lower risk of early death than their peers by reducing blood pressure, strengthening their immune system and increasing their chances of surviving.
These results were so important that researchers concluded that not having close friends and confidants was as bad for your health as smoking or being overweight. You’re on to a winner if you add the health benefits of cycling.
24. It will make you happy
Even if your mood is low, you can still get up and go.
Andrew McCulloch is the chief executive of The Mental Health Foundation. He says that any moderate-to-moderate exercise will release natural feel-good endorphins, which counter stress and make people happy.
This is probably why four times more GPs recommend exercise therapy for depression than they did three years ago.
McCulloch says that three 30-minute sessions per week are enough to provide the needed lift.
25. Tired? Take a ride
Although it may sound counterintuitive, if you are too tired to ride, you should go for a ride.
Even a short amount of physical activity can be a wake-up call. An analysis of 12 studies that looked at the relationship between exercise and fatigue between 1945 and 2005 revealed that exercise directly lowers fatigue levels.
Cycling Drawbacks and Safety
There are some drawbacks to cycling that you should be aware of. These are mostly for outdoor cycling, which can be affected by variables beyond your control.
The risk of being in an accident, both in urban and rural areas, is a serious problem. The U.S. Department of Transportation reports that there were 726 cyclist deaths and 50,000 injuries in 2014.
Ride in the lanes designated for cyclists, or on streets within your neighborhood.
Research has shown that cyclists are less likely to collide with vehicles on streets located within 550m of cycle tracks.
Respect traffic laws. Even if you have the right to go, be careful when crossing intersections or in busy areas. Make sure you have the right helmet and other protective gear.
Wearing loose clothing can cause your bike chains to catch on the chain. For nighttime or early morning cycling, use reflective gear and bike lights.
Consider bringing some clothes if your bike commutes a lot.
Inclement weather can also pose a problem. You can choose to ride a stationary bicycle or do another activity on days when you are unable to cycle outdoors.
If you choose to cycle, make sure you have rain gear and a backup plan in case of bad weather.
Sunscreen is recommended for extended daytime rides. Apply sunscreen every 2 hours, especially if your body is sweating. Wear sunglasses with UV protection and a hat. You should consider purchasing UV-protective clothing.
If you cycle in a large city, air pollution can be a concern. You might choose to ride on cleaner days or on roads with less congestion.
How To Begin Cycling For Beginners
The best thing about cycling? You don’t have to be a professional cyclist in order to enjoy it. Pebbles says that cycling is a great exercise for all levels. To make your first ride in the saddle more enjoyable and safer, there are some things you should know.
Such a thing is? You need the right gear. This includes comfortable bottoms, supportive tops, and good shoes. Qayed suggests wearing a bottom that is below the knees to reduce chafing in the saddle. To make your bike seat more comfortable, you might consider buying bottoms that have padding in the butt.
Qayed suggests that you wear a sports bra similar to the one you would wear for running and high-impact cardio. Pebbles suggests that you consider clip-ins for your feet if you are using clip-in pedals.
These are pedals that fit into shoes and can provide more stability. Qayed says that they can make your workout more enjoyable and effective because they activate your quads and hamstrings.
You must also ensure that your bike is properly set up so you can pedal effectively and minimize your chance of injury. Pebbles says that the seat should be at your hip height. This will allow your knees to bend slightly when you put your feet on the pedals. Your handlebars should reach a height that allows you to bend your arms slightly.
Pebbles says that it is important to ensure that the resistance of your bike is not too strong. This can lead to hip injuries. If you are new to cycling, it is a good idea to arrive early to allow the instructor to set you up.
Pebbles suggest that you ensure your foot is flat when you start riding. Maintain good posture by keeping your spine neutral and pulling your shoulders back. Qayed suggests that you should sit back into your legs and keep your weight in them.
Pebbles warns that even with these tips, it is possible to feel awkward when you first start cycling. Qayed also notes that your butt may feel sore afterward. It doesn’t necessarily mean that you have bad form. This is likely because of the way a bike seat works. This can take several days to get used to.
These factors shouldn’t discourage you from returning. Pebbles recommends that you cycle three times before you decide if it is right for you. You’ll feel more comfortable riding the bike, and your sore butt will likely subside.
Qayed says that if you don’t like cycling after three attempts, you should “find something you love.” Remember, the “best” exercise is one that you enjoy and will continue to do.
Cycling has brought more advantages than you think. So what are you waiting for? Let’s get a bike and start riding to boost your health. We hope that this article can be an inspiration for you to begin riding a bike. Thanks for reading.