Cycling for Health and Fitness

Physical activity is required to be fit and healthy. Obesity, heart disease, cancer, mental illness, diabetes, and arthritis are all diseases that can be prevented by regular physical activity. One of the most effective strategies to lower your risk of health problems related with a sedentary life is to ride your bicycle on a regular basis.

Cycling is a low-impact, healthy activity that may be enjoyed by people of all ages, from toddlers to seniors. It’s also enjoyable, inexpensive, and environmentally friendly.

Riding to work or the shops is one of the most time-efficient ways to combine regular exercise with your everyday routine. An estimated one billion people ride bicycles every day – for transport, recreation and sport. It only takes two to four hours a week to achieve a general improvement to your health.

Health benefits of regular cycling

Cycling is mostly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, sweat more, and have a higher body temperature, all of which will improve your overall fitness.

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.

Cycling and specific health issues

Cycling can improve both physical and mental health, and can reduce the chances of experiencing many health problems.

1) Obesity and weight control

Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.

2) Cardiovascular disease and cycling

Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases. Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels.

3) Cancer and cycling

Many researchers have studied the relationship between exercise and cancer, especially colon and breast cancer. Research has shown that if you cycle, the chance of bowel cancer is reduced. Some evidence suggests that regular cycling reduces the risk of breast cancer.

4) Diabetes and cycling

The risk of developing type 2 diabetes is rising, posing a severe threat to public health. Physical inactivity is known to be a primary factor in the development of this condition. Large-scale research in Finland found that people who cycled for more than 30 minutes each day had a 40% decreased chance of acquiring diabetes.

5) Bone injuries, arthritis and cycling

Cycling improves strength, balance and coordination. It may also help to prevent falls and fractures. Riding a bike is an ideal form of exercise if you have osteoarthritis, because it is a low-impact exercise that places little stress on joints.

Cycling does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.

6) Mental illness and cycling

Regular bike riding can help with mental health issues like sadness, stress, and anxiety. This is due to the effects of the exercise itself and because of the enjoyment that riding a bike can bring.

7) Hand cycling and health

Hand cycles are similar to recumbent tricycles, but instead of using foot pedals, they use hand power. If necessary, Velcro straps can be used to hold the hands to the pedals.

This style of tricycle allows amputees, people with spinal injuries and those recovering from certain conditions such as stroke to cycle as a form of exercise and recreation. Hand cyclists get the same cardiovascular and aerobic benefits as normal bicycles.