13 benefits of cycling: how cycling can improve your health and fitness

Cycling can improve your mental and physical well-being.

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Cycling is a low-impact aerobic activity with many advantages. It is appropriate for all skill levels because of the variations in intensity. Cycling can be used as a recreational activity, professional sport or for commuting.  

It’s an excellent fun activity that improves your mood, health and happiness, while also keeping you in great shape.

Keep reading to learn more about how riding can improve your health and fitness.

Improves Mental Health

Cycling can help you develop considerable mental toughness and improve your general well-being. You can develop confidence and self-esteem that spreads to other aspects of your life by persevering through the trouble of being out of breath and physically exhausted.

Actually, studies show that cycling, especially outside, can enhance both physical and mental well-being.

One study found that people with mental health issues who took part in an outdoor cycling program expressed a sense of confidence, equality, sense of community, community, and recovery.

Boosts Cardiovascular Health

In general, aerobic exercise can help you take care of your cardiovascular system, but poor cardiovascular health can result in heart disease, arrhythmia, stroke, and heart attack. Your heart and the entire cardiovascular system determines your cardiovascular health.

According to research, riding is a great way to boost your cardiovascular health, since it is an aerobic activity. Cycling in any form is healthy, so both stationary bikes and bicycles are good options.

Improves Bone Health

Taking care of your bones is an important part of healthy living, and high-intensity workouts like jumping and running are great ways to improve bone density. However, mountain or off-road biking can also be a form of high-intensity workout. 

For instance, a prior study discovered that mountain biking can provide sufficient ground impact to be helpful for bone strength. The researchers highlight in the study that the use of the lower and upper-body muscles to maintain stability and balance on a bike may generally promote bone strength. 

Improves Balance and Gait

As you get older, it’s critical to keep your balance and gait. However, some people may find these abilities challenging, particularly those who have experienced a stroke.

Thankfully, research has shown that regular cycling, even on a stationary bike, can generally improve your balance and gait. 

Also, stationary cycling can be a low-impact exercise for those who are recovering from stroke because walking and cycling engage similar muscles.

Great for strength and cardio workout

Cycling is a combination of strength and cardio workout because you will mix quick sprint and hill climbs that train your body anaerobically and aerobically. And this is true for both indoor and outdoor cycling. 

A bike can be used to increase lower body strength in addition to providing a simple cardio workout. You will experience the burn from your core to your calves when you are riding in the saddle with a lot of resistance.

Reduces Risk of Diabetes

Cycling for commute and leisure has been shown to lower the risk of type 2 diabetes. 

The blood sugar level is controlled by insulin. Type 2 diabetes is when the body cells become resistant to insulin and will not efficiently absorb the excess sugar in the blood.  An unstable blood sugar level increases your risk of heart disease, renal illness, vision loss, and other conditions.

Cycling frequently helps reduce your risk of diabetes and other linked illnesses, the risk drops noticeably the longer you make cycling a regular part of your routine. It is never too late to start cycling because even starting later in life will still reduce your risk of type 2 diabetes.

Great for Active Recovery

Cycling is also great as an active recovery after your workout, since it’s a low-intensity exercise. Using mild exercises as an active recovery (instead of completely resting) is very important because it prevents fatigue and injury. 

Studies suggest that active workout recovery decreases muscular discomfort and soreness, and cycling slowly is a great choice for active recovery.

Helps with arthritis

Cycling is a great type of exercise if you have osteoarthritis or arthritis because it has a low impact. This is so that your joints aren’t overworked while you’re pedaling. Cycling in an upright position also engages your core, keeps your back straight and reduces back pain. 

The act of pedaling and moving your legs around stimulates your joints, which increases joint fluid and blood supply to your joints. This helps in lubricating the joints, decreasing the pain and discomfort associated with arthritis.

Improves sleep

Any form of physical activity can improve your health and sleep, and cycling is a great one because it’s low impact, and you can do it in your home on a stationary bike. This is particularly for people who do not leave their house often.

If you have a sedentary lifestyle and want to improve the quality of your sleep, get a bike and start cycling. It will do you some good.

Good Low Impact Exercise

Cycling is a fantastic low-impact activity, particularly if you ride a stationary bike, which can also lower your chance of falling. Low-impact exercises are great for persons undergoing physical therapy, those with disabilities, seniors, those with joint issues, etc. Exercise that is not weight-bearing is referred to as low-impact exercise, since it doesn’t exert much strain on your joints.

Reduces the risk of cancer

There is a ton of evidence that any form of exercise can help prevent cancer, but some studies have found that cycling is particularly beneficial for keeping your cells healthy.

You can minimize your risk of cancer by adopting active activities like biking or jogging, exercising frequently, and adding plenty of leafy greens, lean proteins, and whole grains to your meals.

According to research, women who cycle frequently lower their risk of breast cancer by 34%.

Another study by Finnish researchers revealed that men who exercised moderately for at least 30 minutes a day were half as likely to get cancer as those who didn’t. Staying active during a cancer treatment also reduces the side effects of the treatment.

Helps maintain a healthy weight 

Cycling can also help you to lose body fat and have a leaner physique. Cycling helps build and tone your muscle, particularly the quadriceps, hamstrings, calves, and glutes.  As you cycle and maintain your balance on your bike, your shoulders, arms, and core are exercised. Biking works your entire body without you even realizing it.

Improves your mood

Exercise causes the release of feel-good chemicals known as endorphins, which boosts your self-esteem and confidence. It is very good for the spirit to get out in nature and feel the fresh outdoor air and breeze against your face. As you ride your bike, you can take in the brilliance of the sunrise and sunset, and enjoy the view of beautiful flowers and landscape.

Key takeaways

Cycling is a flexible, inexpensive, and low-impact activity that is great for your physical and mental well-being. Secondly, it is a convenient choice because you may ride a stationary bike indoors or take your bike for a ride outside.

Cycling is an interesting workout option and a great way to explore and discover your neighborhood. It can be fun for sightseeing and discovering new picnic spots. Outdoor cycling is great for when the weather permits, but you can always cycle indoors if you’re weary of potential falls and crashes.


Can riding a bike 30 minutes a day help you lose weight?

Yes, riding a bike can help you lose weight. The American Council on Exercise (ACE) advises cycling at a moderate intensity for at least 30 minutes at a time if you want to lose weight. To help weight loss, ACE also advises combining two exercises into one cross-training session.

You should cycle for longer if you want to burn even more calories. Cycling for 30 minutes can burn 200 calories on average, but the exact amount depends on your weight and the intensity of your workout. 

Does cycling reduce belly fat?

Yes, you can lose belly fat with cycling, it takes time. According to a study, frequent cycling may help to promote a healthy weight and increase overall fat loss. Cycling, whether indoors or outdoors, is an efficient moderate-intensity cardiovascular exercise for reducing total belly fat.

What parts of the body benefit from cycling?

Cycling builds your leg muscles and works your lower body as a whole without putting too much strain on your joints. It targets your calves, hamstrings, glutes, and quadriceps.

Can you get toned muscles just from cycling?

Yes, cycling can help tone your muscles. Cycling is a great endurance exercise for improving cardiovascular health, toning muscles, and building self-esteem. Plus, it can aid in building your core, glutes, and leg muscles.

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